Download Fitness Nutrition 10 Student Notes

Mrs. Paulgaard
Fitness & Nutrition 10
Name:
Importance of Safety
1.
Always wear appropriate clothing and footwear. T-shirts, shorts, yoga pants, track pants or sweat
pants are acceptable. Proper footwear is critical to avoiding injuries to feet, and muscles in the
legs and back. Think about your attire as a uniform for success.
2.
Work out with a partner. Find a partner at about the same fitness level as you that can assist you
with spotting, challenging you, and helping if there is ever a medical issue.
3.
Make note of safety regulations in your workout facility. Research regions or routes if you are
training outdoors.
4.
Listen to your body. If certain exercises are painfully uncomfortable conduct some research on
alternative exercises that will assist you with your goals.
5.
Schedule rest sessions into your workout plan. This allows for your body to recover and make
gains.
FITNESS ROOM ETIQUETTE 101
What is Physical Fitness?
 Being physically fit means to be able to perform everyday activities with ease.
Five Components of Physical Fitness:
1. Muscular Strength
2. Muscular Endurance
3. Cardiovascular Endurance
4. Flexibility
5. Body Composition
Measuring Fitness:
1. Activity/Endurance/Strength Tests (Beep Test, Vertical Test etc.)
2. Physical Measurements (i.e., Skin Fold, BMI, Displacement Method, Waist to Hip Ratio, and BIA)
Training
Training Terms:
 Repetitions “REPS”- each time a weight is lifted.
 Sets – group of repetitions are organised into sets. (min. set is 6 and max. set is 20)
Ex: perform 3 sets of 10 repetitions for a total of 30 repetitions.
 One Repetition Maximum or 1RM – the maximum amount of weight you can lift in a single
repetition.
Basic Training Principles
Training Principle
Overload Principle
Adaptation Principle
Explanation of the principle
The Overload principle essentially states that in order for muscles to develop
they must be challenged and taxed
Body adapts and responds over time to exercise and the demands placed on
the body.
SAID – Specific, Adaptation, Imposed, Demands
Specificity Principle
(SAID)
Stress – Rest
Principle
Contraction - Control
Principle
Symmetry Principle
Ceiling Principle
Maintenance Principle
Principle of
Reversibility
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The type and degree of adaptation to the body depends on the type
and amount of exercises performed.
High reps builds endurance.
Heavy weight builds size and strength.
Specificity applies to a specific group of muscles.
The body needs to recover after a workout.
 5-6 sessions of varied cardiovascular intensity exercise a week – must
have at least one day of full rest.
 48-72 hours rest is optimal between workouts on similar muscle groups.
Perform weight training movements in a slow and controlled manner
because the speed of the repetition can exceed the ability of a muscle to
contract.
Develop balanced muscles in the body. Always work opposing muscle
groups. Muscular imbalance will lead to injury.
As their participants approach their genetic limit or biological ceiling, there will
be smaller changes.
Once training goal is reached, it can be maintained by reducing the frequency,
but keeping the intensity and duration of workouts the same (E.g. from 3 to 2
x a week).
If a body is not stressed, training adaptations will decline 1/3 the rate they
were gained. (E.g. a training effect after 1 month will be lost in 3 months.)
Anatomy and Applied Movement Mechanics
Muscle Structure
Muscle is not 1 solid substance, it is made up of a series of muscle fibers. If you look at a muscle, it looks
striated (lines). Looking at the direction the “lines” helps determine how the muscle will pull on the bone
it’s attached to. The fibers of the muscle shorten in a concentric contraction in order to move the bone.
Types of Muscles
 Skeletal
o Attaches to the skeleton via tendons, contracts to move bones
o Voluntary
o Striated appearance
 Smooth
o Found on walls of hollow organs (stomach, blood vessels)
o Involuntary & smooth
 Cardiac
o Forms the walls of the heart
o Involuntary & smooth
Muscle Physiology
Each muscle is made up of a series of muscle fibers. Each muscle fiber is made up of a series of
myofibrils. Each myofibril is made up of myofilaments (actin & myosin). When a muscle gets a signal to
concentrically contract, it creates an attraction between the actin and myosin such that they cross over
each other. Therefore, the myofibril that the myofilaments make up shorten and therefore the muscle fiber
shortens.
Functions of Skeletal Muscle:
 Opposes the force of gravity and enables standing
 Constant temperature by releasing of metabolic heat is distributed to the body (shivering)
 Protects internal organs and stabilizes joints:
 Ligaments hold bones (cartilage in between) together at the joints.
 Tendons attach muscle to bones
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
All muscle tissue contracts (shortens) and relaxes (lengthens).
Muscles can only pull on a bone when they contract but there must be a force that stretches the
muscle after it has stopped contracting and relaxes
Cooperation of Skeletal Muscle:


Flexing causes the bone or limb to move away from its original position. Extension is when the bone
or limb moves towards its original position.
Muscles are allows in pairs: antagonistic
o Bicep causes the arm to flex as the muscle shortens
o Triceps causes the arm to extend as the muscle shortens.
Muscle Fiber Microanatomy
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Skeletal muscle are made up of many muscle fibers
Muscle fibers are made up of myofibrils (protein filaments) composed of a series of repeating
segments called sarcomeres
Sarcomeres, made up of thick (myosin) and thin (actin) myofilaments, are the functional
contracting unit of skeletal muscle
Two Muscle Proteins & Connective Tissue
 Actin
o Thin myofilament muscle protein
 Myosin
o Thick myofilament muscle protein
 Connective Tissue
o Tendons connect muscle to bone
o Ligaments connect bone to bone
Sliding Filament Theory of Muscle Contraction
 Acetylcholine is released from the CNS
o Once detected, calcium is released
 Calcium exposes binding sites along the actin for the myosin to attach to
 Cross bridges are formed & the myosin pulls the actin toward the center thereby shortening the
sarcomere and the muscle fiber itself
 If multiple muscle fibers are stimulated to contract at the same time, the muscle will try to actively
shorten by contracting
Resting & Relaxed (Lengthened)
Active & Contracted (Shortened)
1. Latent 2. Contract 3. Relax 4. Summation 5. Tetanus 6. Fatigue
Muscle Coloring Sheet Assignment
Muscle Group Exercise Assignment
Muscle Fiber Types
Skeletal Muscle Fiber Types (Slow Twitch)
 Slow-twitch muscle fibers
o Also called Oxidative or Type 1 muscle fibers
o Contract more slowly
o Have lower force outputs
o More efficient
o More fatigue resistance
Fast Twitch Muscle Fibers
 Two types of Fast-twitch muscle fibers
 Fast-oxidative glycolytic (Type IIa) fibers
 Possess speed, fatigue and force production somewhere between Type I and
Type IIx
 For this reason, type IIa are also called intermediate fibers
 Fast-glycolytic (Type IIx) fibers
 Limited capacity for aerobic metabolism
 Fatigue the fastest of the 3 types

Considerable anaerobic capacity
 Largest and fastest
 Capable of producing the most force of all skeletal muscle fiber types
Physiological
Characteristics*
Slow twitch (Type I)
Fast twitch (Type II a & b)
Threshold
Low
High
Intensity
Low
High
Force production
Low
High
Duration
Long
Short
Fatigue rate
Slow
Fast
Three Systems of Energy Transfer
The three systems of energy transfer and their percentage contribution of total energy output during allout exercise of different durations.
Energy
Pathway
Speed
Anaerobic
Alactic
(ATP/CP)
immediate
Duration
Intensity
Limited
Fuel Source
By
products
10-15 secs
maximal
supply
CP = Cr + P +
Energy
Cr
AMP
ADP + ADP = ATP +
AMP
No oxygen
Anaerobic
Lactic
Moderately
quick
Short term
slow
Long term
(glycolytic)
Aerobic
15-120
secs
Near
maximal
intensity
Discomfort
Glycogen
Lactic acid
Muscular
fatigue
No oxygen
Low to
moderate
Dehydration
Fats
Heat
“the wall”
CHO
Water
local
muscular
fatigue
Oxygen
Carbon
dioxide
F.I.T.T Principle
Four major variables that come into play in designing a training program.
F – Frequency: number of times a week
o family, work or school commitments, fitness goals, rest that your body requires, and
the time that you can commit to your program.
I - Intensity: level of exertion
T- Time: length of workout
T - Type: type of workout
o fitness level, fitness goals, personal interests, facilities and/or equipment available,
personal finances, and the neighborhood you live in.
TYPE
FI
T activity
Overtraining: Not allowing enough rest and recovery time after workouts.
Flexibility & Stretching
Flexibility is the range of motion possible around a specific joint or series of articulations. Is specific to
a joint or movement. The ability to move a joint through an adequate range of movement is important
for sports performance
Types of Flexibility:
1. Dynamic Flexibility: activities involving movement of the muscle through its full range of motion.
2. Static Flexibility: activities not involving motion. The ability to hold extended positions.
Four basic types of stretching techniques.
• Ballistic is a form of stretching in a bouncing motion. (NOT RECOMMENDED)
• dynamic is a form of stretching as you are moving
• static is a form of stretch as you stay still
• PNF (proprioceptive neuromuscular facilitation) advanced exercise for stretching the muscles
and creating more flexibility
Flexibility Assignment
Nutrition & Wellness
Overweight vs Overfat
 A person could actually be over fat but not overweight
 Muscle is more dense than fat
What is a calorie?
 A calorie is a measure of the energy potential of food
 Consuming the right calories is the hard part
What are macronutrients?
 Macronutrients are nutrients in food that give us energy in the form of calories
 Macronutrients can be broken down into the following 3 nutrients:
o Carbohydrates, Protein & Fat
 Each nutrient is metabolized (digested) by our bodies differently
o Carbohydrates—4 calories/gram—digested in 15 minutes – 2 hours
o Protein—4 calories/gram—digested in 2 hours
o Fat—9 calories/gram—digested in 4+ hours
What are Micronutrients?
 Micronutrients are comprised of vitamins & minerals
 Vitamins and minerals are vital for the proper functioning of our bodies
Canada Food Guide
Role of Water in the Body
 Provides balance –Homeostasiso Absorption of water soluble substances in our diet
o Transportation of nutrition to the target cells
o Removal of waste from metabolisms of the body
Function of the Thirst Mechanism
 Triggered by water losses in the body
o Leads to a conscious sensation of thirst
 Feelings of thirst do not surface until significant losses of water occur
o You could be dehydrated before you feel thirsty
o Drink fluids even if you do not feel thirsty
Signs & Symptoms of Dehydration
 Thirst
 Loss of appetite
 Dry skin
 Flushing of skin
 Dark colored urine
 Dry mouth
 Fatigue/Weakness
 Chills
 Head rushes
Effect of Dehydration on Performance
 Poor concentration (Struggling to
concentrate in class?)
 Headaches
 Impaired sleep (Yawning/sleepy during
class/lack energy?)
 Dry skin
 Joint problems
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Sore eyes
Digestive disorders
Steps to Preventing Dehydration
 Drink water regularly throughout day
 Drink water when you get up
 Drink water if you are consuming
alcohol
o Alcohol is very dehydrating
 Drink water after going to the bathroom
o Replenish supplies
 Drink some water before having coffee,
soft drinks
o These drinks can be
dehydrating
 Drink water when you feel hungry
o Dehydration is often mistaken
for hunger
Sensation of Hunger vs Appetite
 Hunger is a sensation produced in your body as a result of chemical changes in your body
o When your body reaches a certain level of blood sugar (low) it reacts with hunger pangs
o Hunger instinctively protects us from depleting energy stores
 Appetite is defined as the desire for food
 An example of the difference between hunger & appetite
o Hunger is eating a small bowl of pasta to satisfy your needs
o Appetite is going back for seconds even though the first helping was enough to satisfy
you
Metabolism & Metabolic Rate
 Our bodies get energy to do things from food we eat through metabolism
 Chemical reactions in the body convert the fuel from food to energy
 The body breaks food down into sugar
 The next step is to break the sugar down so that the energy released can be distributed
to cells in the body
 Metabolism is a constant process
 The only time metabolism stops is when we die
 The higher our Metabolic Rate the healthier we are
 The greater our fitness the higher our metabolic rate
 BASAL METABOLIC RATE (BMR):
 The amount of daily energy expended by humans at rest and accounts for 70% of the
total calories burned in one day. Provides all the energy to keep your organs alive and
functioning.
Metabolism activity:
Food/Water Log (Reflections)?
Metabolic Rate vs Muscle Mass
 Building muscle raises our Metabolic Rate
 Bigger Muscles mean:
o More ability to store glycogen for high energy situations
o Higher rates of energy consumption
o Less storage of excess energy as fat
 Higher metabolism means:
o Greater fat burning capabilities
Starvation Diets vs Metabolic Rate
 Starving our bodies has a wicked twist as starving our body results in the absorption of muscle
protein by our bodies and this loss of muscle mass results in a lowering of our metabolic rate
 The lowering of our metabolic rate in turn results in the body storing more fat on our body
The Media’s Effect on Body Image
 What is the media’s effect on Body Image?
 Does the media have an effect on you and your image of yourself?
Nutritional Requirements vs Stages of Physical Activity
 At the lowest level of activity our body uses fat stores (<50%)
 We can use glycogen stores in our muscles for up to 2 hours of medium high activity (70-90%
Exertion)
o Larger muscles mean larger glycogen storage tanks
o Eating a high carb diet as a pre-game or activity meal helps fill glycogen in our muscles
 After 2 hours of medium high activity (70-90% Exertion) we need to provide our body with sugar
for energy as there is no glycogen left
o Eat foods high in sugars during your activity so your body can put this into energy within
15 minutes (Power Gels, fruits)
Fiber and Good Health
 We need to eat foods high in fiber to maintain good health.
 Fiber helps keep our blood healthy and helps food pass through us.
o The longer food stays in our digestive tract the more bad things our body absorbs
o High metabolic rates and fiber in foods help food pass through us more efficiently
o Fiber helps us eliminate foods more efficiently
Soluble Fiber vs Insoluble Fiber
 Soluble Fiber (Attracts to and dissolves in water)
 Slows digestion making us feel fuller sooner and preventing us from over eating
o Ex: Oats, Oat bran & Oat meal, Barley, Flaxseed & Psyllium, Peas,
Beans, Lentils, Nuts & Seeds, Apples
o Insoluble Fiber (Does not dissolve in water adding bulk to your stool)
 Helps food pass through us
o Ex: Whole Wheat, Wheat Bran & Whole Grains, Nuts & Vegetable
High Energy Formula 60-70% Carbs – 20-30% Protein – 10% Fat’
 Whenever we need the food we eat to be processed fast we should consume foods with a high
energy formula (Pre and Post Workout/Game Meals)
o high in Carbohydrates, moderate in Protein, low in Fat
 Examples of High Energy Formula Foods are:
o Fruits, Vegetables, Pasta, Breads, Lean Meats, Lean Dairy Products
 Spaghetti with tomato sauce, Lean Sandwiches, Yogurt, Milk
Steady Energy Formula
40-50% Carbs – 30-40% Protein – 20-30% Fat
 Whenever we need the food we eat to be processed over a longer time we should consume
foods with a steady energy formula (most meals and snacks throughout the day should be
steady energy)
 moderate-high in Carbohydrates, moderate in Protein, moderate in Fat
Steady energy foods release energy throughout digestion
o Energy from sugars are released fast, starch medium and protein slow
o Foods should have sugar, starch, protein and quality fats in them
Organic vs Inorganic Minerals
 Organic Minerals were once living or are living
o They bring life to & can be utilized by our cells
o Uses for tissue repair/function
 Inorganic Minerals never lived
o They are elements that cannot bring life to our cells
o Body cannot break down
o Our body treats them more like toxins rather than nutrients
Whole Foods vs Synthetic Foods
 Whole foods are all natural
o They have lived and are easily broken down by the body
 Synthetic foods are made or altered by man
o They have never lived and are often hard to break down by the body
Sports Nutrition Advertisement Assignment
The Energy Balance Equation
CALORIES CONSUMED + ENERGY BURNED = BODY COMPOSITION
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> Calories in + < Calories burned = Increased Weight
o If we eat more calories than we burn we gain body weight
< Calories in + > Calories burned = Decreased Weight
o If we eat less calories than we burn we lose body weight
Calories in = Calories burned = No Weight Gain or Loss
o If we eat as many calories as we burn our weight will remain the same
Reading Nutrition Labels
Nutrient Label Assignment
Sport Psychology
Goals:
Focus of the Goal
 Process based [Ex. I want to get fit!] These goals can be vague & hard to measure
 Performance based [Jump Higher] Easy to measure & easy to make a plan to achieve[make a
program]
 Outcome based [Win the game] 50% chance for success/1 winner & 1 loser
Goal Details
 General vs Specific
 Too Hard or Too Simple
 Positive or Negative
 Short-term or Long-term
 Training or Competition Based
 Team or Individual Based
SMART Principle of Goal Setting
o S---Specific
o M---Measurable
o A---Attainable
o R---Realistic
o T---Timely
The Ballad of John Goddard
Mental Fitness
 A state of emotional and psychological well-being in which an individual is able to use his or her
cognitive and emotional capabilities, function in society, and meet the ordinary demands of
everyday life.
 A person's overall emotional and psychological condition.
Ideal Performance State (IPS)
 The Ideal Performance State, also known as “The Zone,” is that state in which you are able to
make the play where you want, how you want, when you want.
 When players enter the IPS, their confidence soars. They become players, thinking tactically on
the other side of the net, rather than hitters, who think technically on this side of the net.
 Even when they are down in a game or trailing to an opponent who is playing well, they love the
battle.
Motivation:
Six Principles of Motivation
1 Needs: Using needs as motivation is difficult if you don’t have many needs
 Most people’s needs are met & People have their basic needs for survival met
2 Interest: If you are interested in something it is motivating to be involved in it
 The problem with interest is that it’s more useful for learning than it is for producing
3 Values: In order to let values work for you, you have to clearly define your values.
 What is important to you as a value will motivate you to do it
4 Self-actualization: Start thinking about what you want your life to look like
 Helpful to think about what kind of person you want to be when your motivation is lacking
5 Ego: Competition can be a huge motivator
6 Acceptance: Everyone wants to be accepted and we want the approval of others
 Social acceptance is something that can motivate you if other methods fail
Intrinsic vs Extrinsic Motivation
Intrinsic motivation comes from within.
 It’s the sort of motivation that you get when you’re doing something you enjoy; when the task
itself is its own reward.
o It’s fairly easy to maintain your concentration
o You’re keen to do well because the task deserves your best effort
o You’d do it whether or not you were paid or rewarded in any way
Extrinsic motivation comes from outside.
 This is the motivation which gets you to plough on with something you don’t like all that much …
because you know there’ll be a reward at the end
o It might be hard to concentrate
o you may be tempted to procrastinate
o You’d be much more reluctant to do it if there was no reward
o You want to do the task to a high enough standard to get the reward or achieve the goal
at the end, but you don’t care much about it being perfect or excellent.
Activation Level
 A combination of the energy from excitement and pressure from anxiety
 We need the right mix
o Too much energy from excitement saps our body
o Not enough anxiety prevents us from preparing properly
 Anxiety gives us urgency
Sport or Activity Readiness
 The perfect combination of excitement and anxiety
 Excitement gives us energy we can use to our advantage
 Preparation gives us confidence which allows us to use anxiety energy to our advantage
 If we can channel the energy acting on us and put it into something productive we have a distinct
advantage on our opponent
Energy Management
 The result of harnessing excitement energy by establishing routines that allow you to use the
excitement you have for your activity.
 The result of coping with anxiety stress by preparing so you have real confidence to take on any
obstacle allows you to channel stress energy from pressure into something productive
Stress Questionnaire
Responses to Pressure & Stress
 Physiological Responses: Muscles tighten up so performance goes down
 Emotional Responses: Creates Roller Coaster
o Highs are great but the lows are devastating
o The fluctuation between the high & the low saps energy
 Behavioral Responses: Leads to irrational behaviors
 Cognitive Responses: Ability for our head to process goes down. Over think.
o Learned responses are no longer automatic.
Distractions & Interferences: Crowd, Significance of game or situation, Peer Pressure, Fear of failure
How to Relax?
o Breathing Exercises: Take control of your tensions by taking control of your breathing.
o Progressive Relaxation: Involves tensing and relaxing specific muscles. The tension-relaxation
cycles develop an athlete’s awareness of the difference between tension and lack of tension.
Breathing Exercises
Principles of Attentional Control
 Automatic (Unconscious) {React} [Zone] VS Controlled (Conscious) {Think & Respond} [Choke]
 Increase in Performance Consequences increases conscious thought
 Greater confidence in our ability to succeed increases unconscious reaction
 Immersion into activity increases processing of stimuli. Discard irrelevant/incorporate relevant
 EGO loss removes irrelevant emotions. Irrelevant emotions are outcome based. 50% chance to
fail or succeed
 Passion-Enjoyment Relaxes
Concentration & Focusing Skills
 Attentional Control Strategies - Establish routines to remove thinking
 Cue Words - Self-Talk to focus and eliminate negative thoughts
 Imagery - Visualize to see yourself being successful
Controllability
 Learning how to control your images so they do what you want them to do.
 Controlling your image helps you picture what you want to do instead of seeing yourself making
errors.
Controllability Exercises
Self-Talk: the ongoing internal conversation with ourselves, which influences how we feel and behave.
Self-Talk Activity
Visualization
 Visualization has also been called guided imagery, mental rehearsal, mediation, and a variety of
other things -- no matter the term, the basic techniques and concepts are the same. Generally
speaking, visualization is the process of creating a mental image or intention of what you want to
happen or feel.
 You use imagery to recreate an experience.
 Imagery should involve as many senses as possible:
Athletes can employ imagery in many ways to improve both physical and psychological skills:
A. Improving Concentration:
B. Building Confidence
C. Control Emotional Responses:
D. Acquire and Practice Sport Skills
E. Acquire and Practice Strategy
F. Cope with Pain and Injury
G. Solve Problems
Vividness Exercises &
Personal Psychology Profile
LEADERSHIP FUNDAMENTALS
Resiliency Quiz
Personal Character: Who are you?
Are you Proactive or Reactive?
 Proactive: Initiates positive (Think before acting)
 Reactive: Reacts to negative occurrences and the negative has already occurred
How we handle Negative events defines our character.
Are you a Giver or a Taker?
 Givers add to the situation, they give unconditionally, selfless and generous, and are builders
 Takers reduce the situation, easy to do especially when givers do so unconditionally
How are you Motivated?
 Prioritizer: Understands what is most important and gets the most important things done
 Procrastinator: Puts off getting things done and usually gets things done eventually but the work
done is not always done the best (The work is typically rushed)
 Slacker: Lazy, does the bare minimum, and takes the path of least resistance which leads to
mediocrity
 Yes Man: All talk and no action. Talk is cheap!
Are you Assertive, Aggressive, or Passive?
 Assertive (Win-Win): Stands up for self (Confident), considers more than just self (Generous), and
has great success but not at someone else expense
 Aggressive (Win-Lose): Has to win at all costs (Usually physically abusive), is selfish & selfcentered
 Passive (Lose-Win): Always gives in to others
 Passive Aggressive (Lose-Lose): Always gives in to others but lashes out behind the scenes, and
acts one way in front of everyone but is very destructive at quieter times
Are you a Builder or Destroyer?
 Builder: It takes hard work and perseverance. You have to take ownership (buy in), cannot be afraid
to fail, easy target.
 Destroyer: Easy to do. People are easily detached. Are people more worried about what someone
else thinks than what they want to get done?
Checklist
TED Talks
Leadership Qualities & Styles
 Ascribed Leadership: Gained by status
o Examples include Professional Athletes, Movie Stars & Musicians
 Attained Leadership: Gained by performance and hard work! Earned!
o Great examples include some of the best captains off of Pro teams
Formal vs Informal Leadership
 Formal Leadership: Chosen or Assigned leadership roles (captains)
 Informal Leadership: Not designated as a leader but still shows leadership (lead by example)
Specific vs Non Specific Leadership
 Specific Leadership: only a leader in their designated sport or situation
 Non Specific Leadership: leader in all situations
Leading & Following
 Good leading requires good following
o Good leading is hard because you have to give of your self
o To be a good follower you have to believe
“To lead people, walk beside them ... As for the best leaders, the people do not notice their
existence. The next best, the people honor and praise. The next, the people fear; and the next, the
people hate ... When the best leader's work is done the people say, 'We did it ourselves”
Lao-tsu
Role Playing Activity
Leadership Visual
Or
Research Run
Athletic Profile