Download Aerobic Dance Study Guide Section 1: Why participate in a fitness

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Aerobic Dance Study Guide
Section1:Whyparticipateinafitnessprogram
Aerobicexercise,alsoconsideredcardiorespiratory(orsimply“cardio”)exercise,isphysicalexercise
thatprimarilydependsontheaerobicenergysystemwhichusesoxygentometabolizeglucoseand
produceenergytomovemuscles.Itcanalsobefueledbyfatand/orglycogenreservesstoredinthe
body.
Thebenefitsofproperexercise
-
•
Bodyisstrengthenedbyuse
•
Lungsbecomemoreefficientinhandlingoxygen,andbloodincreasesitsabilitytocarryoxygen
•
Heartpumpsmorebloodwithfewerbeatsandsoyourrestingheartrateislower
•
Heartrespondsmorequicklytovariousworkloadsandrecoversfaster
•
Capillariesincreaseinnumber,leadingtomoresurfaceareafortheexchangeofoxygen.
•
Eliminationofwasteproductsimproves
•
Boostimmunesystemandreducethechancesofdevelopingtomanycommondiseases
•
Theabilitytodomoreworkforlongerperiodsoftimewithoutfatigue
•
Reducepainsuchasachingbackandlegs,stiffnessofmusclesandjoints
•
Improvedefficiencyofbodysystems,suchasdigestionoffoodandeliminationofwaste
•
Increasedenergy
•
Increasedabilitytohandlestress
•
Musclesbetterdefined,bodybecomesfirmandcontoured
•
Correctbodyalignmentandbodycarriagewhenmusclesbecomestrengthened
•
Decreaseinsignsofdegenerationandaging
•
Reductionoffattytissueandfirmingofmuscles
•
Healthydecreaseinnervousandemotionalstress
•
Decreasessymptomsofdepression
•
Positiveself-image
•
Fewerexpenses:lowermedicalcosts,lesstimeoffofworkduetoillness
•
Improvedmemoryandmentalfunction
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Aerobic Dance Study Guide
Section2:Componentstoconsiderinafitnessprogram
Therearefourphysiologicalcomponentstoafitnessprogram,allessentialtohealthandwell-being.
CardiovascularEndurance
-Theabilityoftheheartandlungstosupplythemuscleswithneeded
bloodandoxygen.Developedbyregularlyengaginginvigorousactivitythatutilizeslargemusclesof
thebodyinrhythmiccontraction.
MuscularStrengthandEndurance–Thecapacitytoexertamusclecontractionorforceagainsta
resistance.Developedwithprogressive-overloadworkouts.Startatalevelappropriateforyou,and
graduallyincreasetheworkload.
Strengthtrainingisimportantbecauseittranslatestohigherrateofcalorieburnwhenatrest.Alsoas
weage,welosefast-twitchtypemusclefibers(thetypeinvolvedinstrengthandpower)fasterthan
slow-twitchtypefibers(usedforendurance).Strengthtrainingoffsetsthiseffectofaging.
Flexibility-Referstothefullrangeofmotionatthejoints.Rangeofmotionisdeterminedbyelasticity
ofthesurroundingtissues.Developflexibilitybystretchingexercisesinaslow,continuousand
controlledmanner.(Nobouncing)
Flexibilitycanalsobegainedthroughcarefulfullrangeofmotionmovementduringstrengthtraining.
Lean/FatBodyRatioakaBodyComposition-Theratioofleantissue(muscle,bones,organsandskin)
tofattissue.Thefollowingchartshowsthecategoriesofbodycompositionbasedonaccurate
measuresofbodyfat,suchashydrostaticweighing,BodPod,orDexaScan.
BodyComposition
Men
Women
Risky(highbodyfat)
>30%
>40%
ExcessFat
21-30%
31-40%
ModeratelyLean
13-20%
23-30%
Lean
9-12%
19-22%
UltraLean
5-8%
15-18%
Risky(lowbodyfat)
<5%
<15%
BodyMassIndex(BMI)isanindirectmeasureofbodyfatbasedonheightandweight.Thismeasure
doesnotdifferentiatebetweenfatandmuscle,sothatabigmuscularfootballplayerwouldhavethe
sameBMIasanobesemanofthesameheightandweight.Nonetheless,thismeasureisasatisfactory
estimateofbodyfatforthegeneralpublic.DetermineyouBMIwiththefollowingformula:
𝐵𝑀𝐼 = 𝑊𝑒𝑖𝑔ℎ𝑡(𝑖𝑛𝑙𝑏𝑠)
𝑥703
𝐻𝑒𝑖𝑔ℎ𝑡(𝑖𝑛𝑖𝑛𝑐ℎ𝑒𝑠)4
Underweight=<18.5
Normalweight=18.5–24.9
Overweight=25–29.9
Obesity=BMIof30orgreater
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Aerobic Dance Study Guide
Section3-Anatomyofanaerobicworkout
Warm-up-Prepareyourbodyforvigorousexercise,improveyourperformance,preventinjury,
increasecirculationandraiseyourheartrategradually.Movethemajormusclegroupsthroughafull
rangeofmotion.
AerobicActivity-20-30minofmovingyourbodyatmoderatetovigorousintensity.Itmayinclude
somestrengthtypeactivities,suchasairsquats.
Cool-down-Continuationoftheactivityataslowerpacetoslowlydecreaseyourheartrate.Ifyoustop
immediatelyyoumaybecomenauseated,dizzy,faint,orsufferotherformsofillness.Continueto
moveuntilyourheartratereturnstonearnormal.Includestaticordynamicstretchestohelpprevent
stiffnessandhelpimproveflexibility.
Section4:Achievingatrainingeffectandenhancingskills
Trainingeffect:Thephysiologicalresponseofthebodytoregularrepetitiveexercise.Beneficialeffects
includeaslowerheartrate,lowerbloodpressure,decreasedbloodcholesterollevels,increasedmuscle
strength,betteroxygenandglucoseextractionfromtheblood,andimprovementinmood.
Thetrainingeffectresultswhenyouproperlymodifyoneoracombinationofthefollowing:
Intensity–Howhardyouexercise
Duration–Howlongyouexercise
Frequency–Howoftenyouexercise
TheAmericanCollegeofSportsMedicine(ACMS)recommendsthathealthyadultsengagein:
• moderate-intensitycardiorespiratoryexerciseforatleast30minutesperday,5ormoredaysa
week(150mins/week)
• orvigorousintensitycardiorespiratoryexerciseforatleast20mins/day3ormoredaysaweek
(75mins/week)
• andresistance(e.g.weightlifting)exercises2-3days/weekforeachmajormusclegroupatan
intensityappropriatetotheindividual’shabitualphysicalactivity,physicalfunction,health
status,andstatedgoals
It’salsoimportanttonotethattheNationalInstitutesofHealth(NIH)statesthatyouraerobicactivity
doesnothavetobedoneallatonce.Youcanaccumulateitinboutsofatleast10minutesthroughout
theday.
Applytheoverloadprinciplebystimulatingthebodybeyonditsnormalworkloadbyprogressively
increasingintensity,durationand/orfrequency.
Aerobicdanceenhancesmotorskills,specificallythefollowing:
Agility–changepositionsofthebodyquickly
Balance-controlandmanagebodypartswhilemoving
Coordination-harmoniousworkingrelationshipofonepartofthebodywithanother
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Aerobic Dance Study Guide
Howhardshouldyouworkduringanaerobicworkout?
Followthestepsbelowtodeterminewhatyourheartrateshouldbeformoderateexerciseusingthe
KarvonenMethod:
1. Estimateyourmaximalheartrate(MHR):
MHR=220–age
MHR=220-_______=_________
2. MeasureyourRestingHeartRate(RHR):
Note:MeasureyourRHRbeforeyougetoutofbedinthemorning.Findyourpulseandcountthenumberof
beatsin60seconds.Asyougetmorefit,thisnumbershouldlower.Theloweritis,thelessyourhearthasto
work.
Restingheartrate(RHR)=___________
3. CalculateyourHeartRateReserve(HRR):
HeartRateReserve(HRR)=MHR–RHR
HRR=________-_________=_________
4. Calculateyourtrainingintensityperminuteusingthefollowingguide
ModerateIntensity:40-59%
VigorousIntensity:60-89%
Formoderateintensity(40-59%)
Lowend40%=(HRRx.40)+RHR
Highend59%=(HRRx.59)+RHR
40%=(______x.40)+______=_________
59%=(______x.59)+______=_________
Forvigorousintensity(40-59%)
60%=(______x.60)+______=_________
89%=(______x.89)+______=_________
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Aerobic Dance Study Guide
Thefollowingisanexampleofcalculatinghearttrainingzonefora20-year-oldfemalewitha
restingheartrateof55beatsperminute
Step1:Determineyourmaximumheartrate:
MaximumHeartRate:220–20=200
Step2:Measureyourrestingheartrateinthemorningbeforeyougetoutofbed
RestingHeartRate:55beats/min
Step3:CalculateyourHeartRateReserve
HeartRateReserve:200–55=145
Step4:Calculateyourheartrateforamoderatetrainingintensitybetween40and59%
Lowend:(145x.4)+55=113beatsperminute
Highend:(145x.59)+55=141beatsperminute
NOTE:Forpeoplewhoareoverweightorout-of-shape,itissafesttostartatalightintensityandslowly
progresstohigherintensitiesastheyreduceweightandincreasefitness.
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Aerobic Dance Study Guide
Section5:Bioenergeticsandcharacteristicsofeachmetabolicsystem
Metabolismistheprocessbywhichyourbodybreaksdownfoodtoreleaseenergy.Yourbodyuses
threemetabolicpathways toprovideenergy.Thestudyofthesesystemsiscalledbioenergetics.
SystemName
SourceofEnergy
Duration
Whenitisused
thatitworks
Phosphogen,ATPCreatinephosphate
3-8seconds Sprinting,jumping,
CPorImmediate
StoredATP
throwing,kicking,
System
liftingheavy
objects
Lacticacid,
storedcarbohydrates
30s-2
Usedforintensities
Glycolysisor
bloodglucose
minutes
between85-95%of
AnaerobicSystem
max;e.g.prolonged
(operateswithout
sprints,high
oxygen)
intensityralliesina
game
AerobicSystem
• Primarilyparbohydrates-for Indefinitely Atrest;during
(usesoxygen)
endurance
intensitiesbetween70-85%
activitiessuchas
ofaerobicpower
AerobicDance
longsteady-state
• Primarilyfats-forintensities
primarilyuses
runse.g.marathon
below65%ofaerobic
oxygentoburnfat
power,butfewercalories
areburnedatthisintensity
CrossoverPoint-whenenergyforexerciseisderivedfromfatandcarbohydrateutilizationequally.As
exerciseintensityincreases,thebodytendstowardscarbohydrateutilization.
Crossover
Point
Note:Aerobicpoweristheamountof
oxygenthebodyconsumesforagiven
workload,akaVO2.
Gerber, Shawn. Metabolic Efficiency. Digital image. Rare Air Fitness. N.p., 21 May 2013. Web. 2 Jan.
2016. <http://www.rareairfitness.com/metabolic-efficiency-inrtoduction/>.
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Aerobic Dance Study Guide
Section6:Essentialnutrientstobuildandmaintaintissues
Macronutrients
Carbohydrates-4kcal/g:45-65%ofyourdailycaloricintakeshouldcomefrom
carbohydrates.Carbohydratescomefromsimplesugarsandfromstarchesandfibers.Theyarefound
infruits,vegetables,grains,anddairyfoods.Simplesugarsshouldbelimitedto10%ofyourcalories.
Atleasthalfyourcarbohydratesfromgrainsshouldbewholegrains.
Fiberisacomplexcarbohydratethatisnotbrokendownforenergy,i.e.itdoesnotcontaincalories.
Solublefiberhelpsremovecholesterolarticlesfromyourdigestivesystem,helpscontrolbloodsugar
becauseitisn’twellabsorbed,addsbulktoyourstool,andhelpsyoufeelfullwithoutaddingcalories
toyourdiet.Insolublefiberalsohelpsinweightcontrolbyhelpingyoufeelfull,andhelpsregulate
yourbowelsbyaddingbulk.
Protein-4kcal/g:10-35%ofyourcaloriesshouldcomefromprotein.Proteinisusedtobuildand
repairtissuesuchasmuscles,internalorgans,skin,hair,nailsandbones.Alimitedamountisusedas
anenergysourceunlessthereisnotenoughcarbohydrateandfatavailabletomeetenergyneeds.If
thereistoomuchprotein,itisconvertedtofat.
Proteinsaremadeupofaminoacids.Thebodycansynthesizeallbutnineofthemorethan20amino
acidsthatourbodiesuse.Thosenineareconsideredessentialaminoacidsandmustbesuppliedin
thediet.Primarysourcesofaminoacidsincludebeans,dairyfoodsandmeats.
Fat-9kcal/g:Nomorethan20-35%ofyourtotalcaloriesshouldcomefromfat,butitisessential
becauseit…
Protectstheinternalorgansfromshocksandblowstothebody
Insulatesthebodyfromtheelements
Energyandfat-solublevitaminsarestoredinfat
Fattyacidsarefoundinfatsandplayrolesincellsignalingandinformingcellmembranes.Theyare
classifiedassaturatedorunsaturateddependingonthedegreethattheirmolecularstructureis
saturatedwithhydrogen.Unsaturatedcanbedividedintomono-andpoly-unsaturatedfats.Theyare
liquidatroomtempandcomefromplantsources.Saturatedfatsaresolidandcomeprimarilyfrom
animalsources.Monounsaturatedfatstendtolowercholesterollevels,whereassaturatedfatstend
toraisebloodcholesterol.Dietsrichinpolyunsaturatedandlowinsaturatedfatsaremosthealthful.
Saturatedfatshouldbenomorethan10%ofyourtotalcalories.Transfatsaresynthesizedfattyacids
foundinfoodssuchasmargarineandshorteningandareunhealthy.
Micronutrients
VitaminsandMinerals:Vitaminsarerequiredtohelpyouusetheenergyfromfood,resistinfection,
keepnerveshealthy,andhelpbloodtoclotproperly.Mineralsareessentialforenergyproduction,
andbuildingandmaintainingbodytissuessuchasboneandmuscle.
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Aerobic Dance Study Guide
Avoidprocessedfoodsandaddedsugars
FromDr.BenjaminBikman,expertinbioenergeticsandheadoftheObesityandMetabolismLabat
BYU:
Whenviewedinlightofobesityincidence,dietarytrendsrevealaninterestingfinding.Despite
increasingratesofglobalobesityandassociateddiseases,weeatlessfatnowthanweever
have.Infact,carefulscrutinyofmacronutrientconsumptionrevealsthatonlycarbohydrate
consumptionhasincreased,whilefatconsumptionhasdecreased,andproteinremainedlargely
thesame.Withinthelast40years,theaverageAmericaniseating20lbs.moresugarperyear,
andwe’reeating20timesmoresugarnowthanwedidin1820.
Thehistorybehindthisremarkableshiftindietarytrendscanbereadilytracedbacktothe
originsofthefoodguidepyramid,whentheUSDAdeclareddietaryfatassomethingtobe
largelyavoided.Sugartooktheplaceoffatinmostprocessedfoods.Indeed,researchnow
indicatesthatsugar,whichisfoundinroughly70%ofallprocessedfoods,increasestheriskor
isakeycausalvariableinvirtuallyallchronicdiseases,includingobesity,type2diabetes,
Alzheimerdisease,heartdisease,andevencertaincancers.
ThisiswhytheAmericanHeartAssociationrecommendslimitingtheamountofaddedsugarstono
morethanhalfofyourdailydiscretionarycalorieallowance(thosecaloriesthatyoumayintakebeyond
thoseneededforhomeostasis).Formostwomenthatisnomorethan100caloriesperday,andfor
mostmenthat’s150caloriesperday.
InMarch2015theWorldHealthOrganization(WHO)issuedastatementrecommendingthatadults
andchildrenreducetheirfreesugarintaketolessthan10%oftheirtotalenergyintake.Thatexcludes
sugarsfoundinfruits,vegetablesandmilk.
Puttingitalltogether:Diet,NutritionandWeightControl
Thebestdietincludesawidevarietyoffoodsfocusingonavarietyoffruitsandvegetables,good
sourcesofprotein,calcium,micronutrients,andfiber,andlimitinghighfat,highsugarfoods.Choose
foodsthatare“nutrientdense”,whichmeansforthegivenamountofcaloriestheycontainahigh
amountofvitaminsandminerals.ForexampleconsiderthenutrientdensityofaKrispyCreamdonut
vs.threepeaches,whichhavethesamecaloriecontent.
Tomaintainweight,balanceyourenergyinput(foodintake)withyourenergyoutput(daily
activities,includingrestingmetabolismandexercise).Toloseweight,take500caloriesperdayoffof
yourmaintenanceintake.
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Aerobic Dance Study Guide
Section7:Safety,InjuryPreventionandTreatment
Generalprinciplesofsafetyandinjuryprevention
-
Whenbeginninganexerciseprogram,workintoitslowly
Keepyourselfproperlyhydratedandbemindfulofyournutrition
Performaproperwarm-upandcool-downeachsession
Wearappropriatefootwearandclothingfortheactivityinwhichyouareparticipating
Exercisewithfriends–it’smorefunthatwayanyway!
RICE,acommontreatment
Rest-givethebodytimetohealandpreventfurtherinjury
Ice-reduceswellingbyapplyingintermittentlyduringthefirst24hours
Compression–wrapaninjurywithanACEbandagetoreduceswellingandinternalbleeding
Elevation-elevateinjuredareaabovetheheartaslongaspossibleto reduceinternalbleeding
andexcessivefluid
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Aerobic Dance Study Guide
Section8–Anatomyofmajormusclegroups
MajorUpperBodyMuscleGroups
Biceps
frontofupperarms
Triceps
backofupperarms
Deltoids
shouldercap
Pectoralismajor(andminor)
chest
MajorTrunkMuscles
Rectusabdominus,internaloblique,
externaloblique
abdominalmuscles
Trapeziusandrhomboid
upperback
Erectorspinae
Deepbackmusclesthatprimarilyrunparallel
tothespine
MajorLowerBodyMuscleGroups
Gluteusmaximus,gluteusminumus
buttocks
Semintendinosus,bicepsfemorus,
semimembranosus
hamstringsonthebackoftheupperleg
Rectusfemoris,vastuslateralis,
vastusmedialis,vastusintermedius
quadricepsonfrontupperleg
Gastrochnemuous,soleous
Calvemuscles
TibialisAnterior
Frontshin
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Aerobic Dance Study Guide
Anatomy Chart. Digital image. International Fitness Association. N.p., n.d. Web. 5 Jan. 2016.
<http://www.ifafitness.com/book/anatomy.htm>.
Updated Winter 2016