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CH.4 Lecture Notes- Fitness Physical (Mis) Education Negative Feelings about activity – –Picking teams – –Limited access for girls Health Benefits of Exercise Decreased resting heart rate & blood pressure Decreased risk of developing diabetes Health Benefits of Exercise Increased longevity/quality of life in later years Decreased negative mood Resources American College of Sports Medicine ACSM National Strength and Conditioning Association NSCA President’s Council on Physical Fitness President’s Challenge National Athletic Trainers’ Association NATA Why Physical Fitness? Modern lifestyles foster unfitness –Importance of activity –Hypokinetic Disease (CAD, High BP, Obesity, Low Back Pain) Improve quality of life, particularly at the end of life Components of Fitness Muscular endurance Body composition What is Physical Fitness? SAID Theory S= A= I= D= –Specificity – only the system that is overloaded will see improvements. Overload Principle Developing a Fitness Program - FITT F I T T Cardiorespiratory Endurance The ability of the heart, lungs, and blood vessels to process and transport oxygen required by muscle cells so that they can contract over a period of time. –Aerobic activity - Requires oxygen –Also called Cardiovascular endurance (CV endurance) or Aerobic endurance. Cardiorespiratory Endurance Field Assessment Cardiorespiratory Endurance Laboratory Assessment Cardiorespiratory Endurance FITT F = 3 – 5 days a week I = Target Heart Rate Zone –55/65% - 90% maximum heart rate (MHR) •55% MHR is just beginning program T = 20 – 60 minutes •Minimum of 10 min bouts throughout day T = Rhythmic, continuous, large muscle groups Cardiorespiratory Endurance How do I calculate my target heart rate zone? –55/65% - 90% maximum heart rate (MHR) •Max HR = 220 – age –(220-age) x .60 to (220-age) x .90 –20 year old student; MHR = 220-20=200b/m –200 x .60 = 120b/m; 200 x .90 = 180b/m –Keep HR between 120b/m and 180b/m Types of Muscle Training Isotonic In isotonic contractions, the muscle contracts and shortens, giving movement. Nearly all the training you do is isotonic. Advantages Strengthens a muscle throughout the range of movement You can choose isotonic exercises to match the actions in your sport Disadvantages Can make muscles sore, because of stress while they lengthen The muscle gains most strength at the weakest point of the action, rather than evenly throughout Isometric In isometric contractions, the muscle contracts but does not shorten, giving no movement. Advantages Isometric exercises develop static strength - the strength you need to push or pull a heavy object or hold it up They are quick to do and don't hurt They do not need expensive equipment You can do them anywhere Disadvantages The muscle gains strength only at the angle you use in the exercise During an exercise, the blood flow to the muscle stops, blood pressure rises, and less blood flows back to the heart. It could be dangerous if you have heart problems Isometric training is not sufficient on its own. You need to combine it with isotonic training. Types of Muscle Training Isokinetic In isokinetic contractions, the muscle contracts and shortens at constant speed. An isotonic contraction is different to an isokinetic contraction because it is usually slowest at the start. For isokinetic training, you need special equipment that detects when a muscle is speeding up, and increases the load to slow it down again. Advantages The muscle gains strength evenly all through the range of movement It is the fastest way to increase muscle strength Disadvantage The equipment is very expensive so most gyms cannot afford it Concentric & Eccentric Contraction Concentric contraction occurs when a muscle shortens in length and develops tension e.g. the upward movement of a dumbbell in a biceps curl. Eccentric contraction involves the development of tension whilst the muscle is being lengthened e.g. the downward movement of a dumbbell in a biceps curl. Delayed Onset of Muscle Soreness (DOMS) Muscle soreness that occurs some 24 to 48 hours after intense exercise usually involves eccentric contractions. This causes increases in intracellular pressure that irritates the nerve endings, producing swelling and local pain. The soreness can be an indication of potential muscle adaptation to follow, but if it persists or is debilitating then it could indicate over training or large muscular tissue damage. An appropriate warm up and cool down may help to avoid or reduce DOMS Muscular Strength Assessment Muscular Endurance Assessment Muscular Endurance Assessment Muscular Strength/Endurance Terms –Set –Repetition (Rep) –1RM –Load (resistance, weight) Muscular Strength/Endurance FITT Frequency – 2 to 3 times a week Intensity/Time – 1 set of 8-12 reps to fatigue Type of exercise –Isometric, Isotonic, isokinetic –8 – 10 exercises, large to small muscle groups Basic Principles – specific, progressive overload Muscular Strength/Endurance Differences in workout programs Strength/Power Exercise Program High Intensity - 90 to 100% of 1 RM Low Repetition - 1 to 5 reps per set More sets - 5 to 8 sets or more Long rest periods – 2 to 4 minutes 3 to 5 different exercises per muscle group (Ex. Biceps Brachii - dumbbell curls, preacher curls, pull-ups) Optimal Diet for Strength/Power Creatine Phosphate is the primary source of energy –Quick supply, but it is used quickly as well –Oxygen is not used to create energy __________to supply Creatine and Protein Creatine Supplementation can be helpful (use caution) Protein intake = 1 to 1.5 grams per kilogram of body weight Exercise Program for Fat Burning/Toning Predominantly Cardiovascular exercise –Jogging, elliptical, bicycle, swimming, etc. Intensity measured by % of max HR –50 to 75% of max (220 – age = max HR) Exercise for longer periods with no rest –At least 15 minutes per bout Aerobic activity = Oxygen is used to create energy –Aerobic activity uses carbohydrates and fat to create energy Don’t forget the muscle building! Optimal Diet for Fat Burning/Toning ________________ is key – the occasional reward Decrease caloric intake by _______calories a day Avoid fad diets – Atkins, Altoid diet, etc. Lean meats that are grilled – not fried One can never eat too many fruits and vegetables! __________________ There is no magic potion! Injury Prevention Begin the workout with lighter weight and intensity, especially with a new program Workout with a partner When in doubt, visit the MD Flexibility The ability of joints to function through an intended range of motion –Ballistic stretching= –Static stretching= – Flexibility Assessment Field Tests –Sit & Reach Protractors/Goniometers Flexibility – Factors Influencing Muscle Length Deep muscle temperature –Warm muscle are more “giving” or elastic –Warm up vs flexibility work Injury/Scarring Flexibility – FITT F = Multiple times every day I = Point of point of tension, not pain T = 15 – 30 seconds T = static stretching Body Composition The makeup of the body in terms of muscle, bone, fat, and other elements A composite of total body mass, fat mass, fat-free mass, and fat distribution. Body Composition Assessment Bioelectrical Impedance Bod Pod Body Composition - %BF Change body composition – – Premier work out plus good dietary choices will assure change in body composition Premier health related workout includes –Cardiorespiratory work –Muscular strength/endurance work –Flexibility work Developing a Fitness Program
