Download Pre-Course Study Session I Notes

PEER FITNESS TRAINER
PRE-COURSE STUDY ITEMS I
Karvonen Formula
220 - (AGE) = MHR
MHR – RHR = HRR
HRR x (60% to 80%) = TR%
TR% + RHR = TTZ
AGE = Client’s Age
MHR = Maximum Heart Rate
RHR = Resting Heart Rate
HRR = Heart Rate Reserve
TR = Training Range
TTZ = Target Training Zone
Tell, Show, Do
TELL:
First, explain which muscles are used in an exercise, the direction they will be
moving, and how to do the exercise.
SHOW: Next, demonstrate the exercise while expanding on the verbal explanation.
DO:
Finally, the client should do the exercise under supervision so the trainer can
provide any needed correction.
Macronutrients
•
•
•
Carbohydrates
Proteins
Fats
Micronutrients
•
•
•
•
Vitamins
Minerals
Antioxidants
Phytochemicals
SMART Goals
S – Specific
M – Measurable
A – Attainable
R – Realistic
T – Time-Based
FITT Principle
The FITT principle is a basic philosophy of what is necessary to gain a training effect from an exercise
program:
F – Frequency
I – Intensity
T – Time
T – Type
PEER FITNESS TRAINER
PRE-COURSE STUDY ITEMS I
Planes of Motion
•
•
•
Sagittal - any plane parallel to the median plane
ƒ Midsagittal (Median) - separates body into right and left parts
Frontal (Coronal) - separates the body into anterior and posterior parts
Transverse (Horizontal) - separates the body into superior and inferior parts
Axes of Motion
Each plane is defined by an axis, a line that is perpendicular (at a 45o angle to) to the plane.
Terms of Relation or Position
superior
closer to the head
inferior
closer to the feet
reference point: horizontal plane
posterior (dorsal)
closer to the posterior
surface of the body
anterior (ventral)
closer to the anterior
surface of the body
reference point: frontal (coronal) plane
medial
lying closer to the
midline
lateral
lying further away from
the midline
reference point: sagittal plane
proximal
closer to the origin of a
structure
distal
further away from the
origin of a structure
reference point: the origin of a structure
superficial
deep
reference point: surface of body or organ
median
reference point: along the midsagittal or median plane
intermediate
between two other structures
external
internal
refers to a hollow structure
(external being outside and internal being inside)
supine
prone
face or palm up when lying on posterior surface of body
face or palm down when lying on anterior surface of body
cephalad
caudad
toward the head
toward the tail (feet)
PEER FITNESS TRAINER
PRE-COURSE STUDY ITEMS I
Terms of Movement
flexion
increasing angle with frontal plane
extension
decreasing angle with frontal plane
abduction
moving away from the sagittal plane
adduction
moving toward the sagittal plane
protraction
moving forward along a surface
retraction
moving backward along a surface
elevation
raising a structure
depression
lowering a structure
medial rotation
movement around an axis of a bone
lateral rotation
movement around an axis of a bone
pronation
placing palm backward (in anatomical position)
supination
placing palm forward (in antomical position)
circumduction
combined movements of flexion, extension, abduction, adduction, medial & lateral
rotation, circumscribe a cone
opposition
bringing tips of fingers and thumb together (as if to pick something up)
Most Common Firefighter Injuries
1. Back
2. Knees
3. Shoulders
Rotator Cuff Muscles (SITS)
S – Supraspinatus
I – Infraspinatus
T – Teres Minor
S – Subscapularis
Stroke Volume
Stroke volume: the amount of blood pumped by the left ventricle of the heart in one
contraction.
The stroke volume is not all of the blood contained in the left ventricle. The heart does not
pump all the blood out of the ventricle. Normally, only about two-thirds of the blood in the
ventricle is put out with each beat.
What blood is actually pumped from the left ventricle is the stroke volume and it, together with
the heart rate, determines the cardiac output (the output of blood by the heart per minute).
Cardiac Output
Cardiac output: the total volume of blood pumped by the ventricle per minute, or simply the
product of heart rate (HR) and stroke volume (SV).
CO = HR x SV
PEER FITNESS TRAINER
PRE-COURSE STUDY ITEMS I
Blood Pressure
Blood pressure is the force in the arteries when the heart beats (systolic pressure) and when the
heart is at rest (diastolic pressure). It's measured in millimeters of mercury (mmHg).
Energy
The energy for exercise is derived from three (3) primary sources:
1. Adenosine Triphosphate (ATP) & PCr (Creatine Phosphate)
ƒ Anaerobic
ƒ Simplest energy system
ƒ 1 mole PCr = 1 mole ATP
ƒ Can only sustain energy for 3-15 seconds
2. Glycolysis
ƒ Anaerobic
ƒ 1 mole glucose = 2 moles ATP
ƒ 1 mole glygogen = 3 moles ATP
ƒ Can only sustain energy for 2-3 minutes
3. Oxidation
ƒ Aerobic
ƒ Energy yield = 39 moles ATP
ƒ Sustains energy for 3-4 hours
MET (Metabolic Equivalent)
MET: the energy expended while resting, usually calculated as the energy used to burn 3 to 4
milliliters of oxygen per kilogram of body weight per minute.
1 MET = 3.5mL O2/kg/min
Most firefighter activities rate at 11-13 METs.
Anaerobic Threshold
The anaerobic threshold, the point at which lactic acid starts to accumulates in the muscles, is
considered to be somewhere between 85% and 90% of your maximum heart rate. This is
approximately 40 beats higher than the aerobic threshold.
Excess Post-Exercise Oxygen Consumption (EPOC)
After cardiovascular exercise or weight training, the body continues to need oxygen at a higher
rate than before the exercise began. This sustained oxygen consumption is known as excess
post-exercise oxygen consumption (EPOC).
Delayed Onset Muscle Soreness (DOMS)
Delayed onset muscle soreness (DOMS) after exercise is not uncommon, particularly if you are
just beginning exercise program or changing activities. Delayed onset muscle soreness is
generally the worst within the first two (2) days following the activity and subsides over the next
few days. It is thought that delayed onset muscle soreness is the result of microscopic tearing
of the muscle fibers. The amount of tearing (and soreness) depends on the activity, the
intensity and the time of the activity. Any movement you aren't used to can lead to DOMS, but
eccentric muscle contraction (movements that cause muscle to contract while it lengthens)
seem to cause the most soreness.
PEER FITNESS TRAINER
PRE-COURSE STUDY ITEMS I
Fitness Evaluations
Fitness evaluations consist of four (4) types of assessments:
1. Aerobic Assessment
2. Muscle Strength Assessment
3. Muscle Endurance Assessment
4. Flexibility Assessment
Principles of Exercise
•
•
•
•
•
Specificity of Training – a key concept of periodization that states that for an
individual to become proficient at any given movement, that movement must be
trained and practices; a specific demand (e.g., exercise) made on the body will result
in a specific response by the body.
Overload Principle – a principle of human performance that states that beneficial
adaptations occur in response to demands applied to the body at levels beyond a
certain threshold (overload), but within the limits of tolerance and safety.
Maxiload - The maximum load method positively influences speed- and powerdominant sports by increasing the myosin diameter of the fast-twitch fibers and
recruiting more fast-twitch fibers. This method can result in maximum strength
gains that are up to three times greater than the proportional gain in muscle
hypertrophy.
Overtraining Syndrome – constant intense training that does not provide adequate
time for recovery; symptoms include increased resting heart rate, impaired physical
performance, reduced enthusiasm and desire for training, increased incidence of
injuries and illness, altered appetite, disturbed sleep patterns, and irritability.
Periodization – the systematic application of overload through the pre-planned
variation of program components to optimize gains in strength (or any specific
component of fitness), while preventing overuse, staleness, overtraining, and
plateaus.
Phases of a Strength Training Program
1. Muscle Mass
2. Muscle Strength
3. Muscle Power