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Health consequences of sedentary behaviour Hypokinetic diseases – disease caused by or associated with a lack of PA E.g. Type II diabetes, obesity, CV diseases, some cancers, osteoporosis, back problems, depression 2. Types of exercise and physical fitness TYPES Health related Sport-specific Occupation specific COMPONENTS Cardiorespiratory (aerobic) Indicates the capacity of the body to deliver oxygen to tissues and remove metabolites Compromised by CV disease Musculoskeletal fitness Strength, muscle endurance =, flexibility Reduces injury and back pain Compromised by bone/joint disease, as well as neuromuscular disease Body composition Excess body fat increased disease risk Lack of muscle and bone density frail elderly 3. Pre-exercise screening and fitness testing Pre-exercise screening Pre-exercise questionnaire Medical evaluations Musculoskeletal assessments ESSA Stage 1 – compulsory Determine who is at high risk (medical clearance needed before undertaking any training program) Stages 2 and 3 – optional Determine who is at moderate or low risk FITNESS TESTING Assess health status Assess for sports needs Set training goals Rehabilitation Requirements Specificity Validity Objectivity Reliability 4. Principles of exercise training and types of training Principles Overload Specificity Responsiveness Reversibility Types Resistance Endurance Interval Circuit 5. Skeletal muscle and exercise MORPHOLOGICAL CHANGES Muscle force increases with increases in muscle size. Size increases for atleast 12 months of training, but there is eventually a limit to further increases. Taking steroids is an exception Influences on the magnitude of muscle size changes Muscle group Selective area Fibre type Age Gender Training variables MECHANISMS OF SIZE CHANGES Fibre hypertrophy (bigger fibres) Clear evidence of muscle hypertrophy Increase size of fibres Myofibril proliferation Increased protein synthesis Fibre hyperplasia (more fibres) Evidence less clear. Verdict uncertain Fibre length Evidence unclear. Difficult to establish FLEXIBILITY AND MUSCLE LENGTH Muscle length can limit flexibility. Insertion of more sarcomeres in fusiform muscles could increase muscle length. Loss of elasticity contributes to reduced flexibility Skeletal muscle cells are multinucleated. Fibre myofibril content is proportional to myonuclei Type II fibres ~ 2X myofibrils per nucleus of type I fibres