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FOUNDATIONS FOR TRAINING I LESSON 1 REC 1040 – Sports Medicine 10 Module Description Students apply basic training and movement principles to health-related and performance-related components of fitness training. Students create fitness activities and develop a basic individual fitness plan to achieve goals for health-related and performancerelated components. 5 Components of Physical Fitness Cardiovascular Endurance or Aerobic Capacity Anaerobic Capacity Muscular Strength Muscular Endurance Flexibility Some Programs use Active Daily Living, and Body Composition as indicators of Physical Fitness as well Cardiovascular Endurance or Aerobic Capacity The body's ability to deliver oxygen to muscles while they are working. Essentially, it is the heart and lungs delivering energy to a body in motion without undue fatigue. Anaerobic Capacity Your body's capacity to run its systems without using oxygen. This relies on he Adenosine Triphosphate-Creatine Phosphate (ATP-CP) system, and the anaerobic glycolysis/lactic acid system for energy. Muscular Strength The maximum amount of force that a muscle can exert against some form of resistance in a single effort. Muscular Endurance Is the ability of a muscle or group of muscles to sustain repeated contractions against a resistance for an extended period of time. Flexibility The capacity of a joint or muscle to move through its full range of motion. Flexibility is specific to a particular movement or joints, and the degree of flexibility can vary around the body. Goal of Physical Training To bring about long term changes and improvements in the body’s functioning (Fahey, et al., 2003) In every day language, this means to provide a stress which is greater than what one regularly encounters during everyday life. Physical Training will improve one or more of the 5 Components of Physical Fitness. Physical Training provides both health-related benefits as well as performance-related benefits Training Load Employing a training load or exercise stress of sufficient intensity, duration, and frequency to produce a noticeable or measurable training effect, will force your body to adapt to the demands placed upon it, and have positive effects on health and performance. Moderate Physical Activity or Exertion (LOAD) Moderate Physical Activity or Exertion has 5 major physiological effects on the body which will improve health and performance: 1) Increases respiration (breathing rate) to help rid body of carbon dioxide that is produced in muscles (through expiration), and to bring in fresh oxygen for working muscles (through inspiration) 2) Increases heart rate to help pump blood carrying oxygen towards muscle tissues quicker, and to bring deoxygenated blood (full of carbon dioxide, low on oxygen), away from the muscle tissues and back to the lungs, for removal from body/expiration. Moderate Physical Activity or Exertion (LOAD) 3) Increases Stroke Volume The heart also builds up the ability to pump more blood volume with each beat Therefore, in future moderate activity, the heart does not have to beat as fast to meet the cells demand for oxygen. Therefore, over time, the immediate short term gains will translate into long term changes and physical improvements. In this case, a decrease in resting heart rate will occur. Moderate Physical Activity or Exertion (LOAD) 4) Increases size of muscle fibers (Hypertrophy) Thickening of myofibrils within the muscle fibres occurs during strength training, when more actin and myosin filaments are laid down. Training does not create NEW muscle fibres. Rather, they just increase in size and strength. Moderate Physical Activity or Exertion (LOAD) 5) Increased tolerance to Lactic Acid During muscular endurance training, muscles have improved tolerance to lactic acid build up and enhanced ability to use oxygen Training Effect A training effect is defined as the physiological changes leading to increased functional capacity resulting from participation in vigorous and/or regular activity. These training effects translate into health and performance benefits of exercise. The Level of Adaptability The human body is very adaptable. The greater the demand made on the body, the more it adjusts and adapts to meet the demands, regardless of the starting point. In fact, the lower the starting point, the easier it is to see improvements. The higher the starting point, the harder it is to see significant improvements. The Principles of Training Includes: The 4 variables of F.I.T.T. Formula (Lesson 1) The 4 basic Principles of Conditioning (Lesson 2) F.I.T.T. Formula F – Frequency I – Intensity T – Time T - Type Frequency Will depend on the intensity and the duration of each exercise session as well as the participant’s ability to commit time to exercise. Three to five times per week is optimal for the maintenance and improvement of fitness. If less than this, improvements will be achieved at a slower rate, and participants must be realistic with their expectation of subsequent changes. Frequency Ideally, an exercise day should be followed by a rest day, particularly for beginners. Who can reduce the number of rest days in their training? Those who have achieved an adequate or high level of fitness Those who are undertaking shorter exercise sessions with lower intensity Those who are cross training and varying the type of impact and biomechanical stressors Frequency Split Routines Different muscle groups are worked on different days This allows more advanced or intense training, while still giving some groups rest For example: someone may do a 2 day split: Upper Body: Monday, Wednesday, Friday Lower Body: Thursday, Thursday, Saturday Rest: Sunday Intensity This is the most important factor for achieving training effects. Refers to how vigorous the workout is or how hard an individual must work. Overloading a system is essential for cardiovascular endurance training or to change muscular strength. On the other hand, too much exertion will increase the risk of injury and influence the participant’s adherence rate. Intensity When determining the most appropriate level of intensity, the following information should be considered along with heart rate: Participant’s age The exercise goals Their health status The present environmental conditions Their current fitness level Intensity Methods for Monitoring Level of Intensity: Target Heart Rate Range Karnoven’s Target Heart Rate Rating of Perceived Exertion Dyspnea Scale Talk Test Target Heart Rate Range The Canadian Physical Activity, Fitness and Lifestyle Appraisal (CPAFLA) suggests a target heart rate zone based on the following formula: 220 – age = (age predicted maximum heart rate) Lower limit = 60% x age predicted maximum heart rate Upper limit = 90% x age predicted maximum heart rate Divide the numbers by 6 to get a 10 second pulse Karnoven’s Target Heart Rate This formula calculates a percentage of heart rate reserve which is the difference between resting heart rate and the maximal heart rate. HR Reserve (HRR) = maximum HR – resting HR In summary, it looks like the following: Target HR = % Intensity x HRR + Resting HR Rating of Perceived Exertion Determined using the Borg Scale (by G.A. Borg, a Swedish Psychologist) Uses the numbers 1-10 to describe the effort the participants perceive they are doing as a result of the activity. Borg’s original research demonstrated that RPE correlates highly with heart rate, respiration rate, oxygen consumption rate, and the level of blood lactate. Rating of Perceived Exertion 0. None 7. Hard 1. Very, very slight 8. Very Hard 2. Very slight 9. Very Severe (Almost Maximum) 3. Slight 4. Fairly light, moderate 5. Somewhat severe 6. Severe 10.Maximum Dyspnea Scale Dyspnea refers to shortness of breath, or more technically speaking, labored breathing The following scale is often used with individuals who have asthma or those who feel limited because of breathlessness 1. Mild – noticeable to participant but not leader/observer 2. Some difficulty – noticeable to the leader/observer 3. Moderate difficulty – participant can still continue 4. Severe difficulty – participant cannot continue Talk Test During some activities, participant should be able to speak comfortably. If participants are gasping or demonstrate signs of shortness of breath, they should reduce their exercise intensity. When used with another measure of intensity (such as THR), it can be effective for most individuals to monitor intensity during recreational activities. This test is a personal self-monitoring exercise where participant simply assesses their ability to maintain a conversation with another participant, or the leader/observer. If it becomes too difficult to maintain conversation, reduce intensity. Other ways to measure intensity: Pedometers Measure the amount of exercise done by the distance traveled Provide immediate feedback to the user Heart Rate Monitors Offer an easy way to measure heart rate Can be expensive to purchase Time Time, or duration of activity is directly related to the intensity, and dependent upon the health-related component of fitness which the individual is conditioning. For the apparently healthy person, exercise should be of moderate intensity and continuous for at least 15 minutes. Time Individuals who desire more intense workouts may choose alternating periods of high and low intensity (interval training). Keep in mind that “Too much too soon” can bring about stress related injuries and may result in your participants de-motivation to continue. Focusing on just the first 3 letters… F Stretching farther Stretching more often Running faster Running a longer distance Running five days per week instead of three Increasing number of sets Making the heart beat faster Increasing the number of repetitions Increasing amount of weight lifted Increasing the pace of your run Holding the stretch longer Lifting weight three days a week instead of two Playing two games of racquetball instead of one Playing tennis five days a week instead of three I T Type The type, or mode of activity depends upon personal fitness preference, skills, and needs. Table 11-3 classifies sport and physical activities as high, medium or low in terms of their ability to develop each of the 5 components of fitness. Table 11-3 Fitness Component and/or Health Benefit Cardiovascular Endurance Variables Frequency (F) 3-5 times a week Muscular Strength alternate days 3 times per week Muscular Endurance alternate days 3 times per week Flexibility Intensity (I) Time (T) moderate to minimum of 15 minutes vigorous intensity (60-85% of maximum heart rate) high resistance (sets to maximum capability) 3 sets of 10-20 repetitions Type (T) continuous motion of large muscle groups such as running, cycling, cross country skiing free weights, universal gym machines, tubing, body weight slow and controlled 20-30 seconds per movement movement Anaerobic Capacity alternate days 2-3 times per week Active Daily Living/Health daily 90% of maximum heart rate gardening, walking, bowling, etc Safe (S) Unsafe (U) I will exercise hard every day for 2-3 hours I will begin exercising 3 days a week but next week I will increase to 4 days a week I will exercise 30-60 minutes a day, three days a week I will increase my load using the F.I.T.T. Principle I will use weights that I can hardly lift so that I have maximal strength benefits I will always do a proper cool down and stretch but a warm up isn’t necessary for a 30 minute workout routine