Download WTC-Fitness Overview

WTC-Fitness Overview
Terms you need to know:
1.
Lateral -directionally away from the mid-line.
2.
Medial -directionally towards the mid-line.
3.
Posterior -behind or in back of.
4.
Anterior -front side or in front of.
5.
Flexors-muscles that close a joint. Flexing your bicep muscle is an example of
flexion.
6.
Extensors-muscles that open out a joint. Moving your arm from a bent position to
a straight position is an example of extension.
7.
Warm-up – engaging in activity that prepares the muscles for the work that is to
come.
8.
Cool-down – engaging in activity to gradually decrease activity.
9.
Aerobic exercise – vigorous activity in which oxygen is continuously taken in for
a period of at least 20 minutes.
10.
Anaerobic exercise – intense bursts of activity in which the muscles work so hard
that they produce energy without using oxygen.
11.
Progression – a gradual increase in overload necessary for achieving higher
levels of fitness.
12.
Specificity – principle that states that particular exercises and activities improve
particular areas of health-related fitness.
11.
12.
13.
Overload – Working the body harder than it is usually worked.
Metabolism-The process by which your body gets energy from food.
Maximum Heart Rate -the maximum amount of beats per minute that your
heart should be during exercise.
16.
Resting heart rate – the number of times your heart beats in one minute when
you are not active.
17.
Target heat rate -the range in which your heart rate should be during exercise
for maximum cardio-respiratory endurance.
18.
19.
Pacing –to set the speed at which somebody runs, moves, or does something.
Muscle tone -the natural tension in the fibers of a muscle.
20.
Calories – units of heat. You get energy from food, and the energy value of food
is measured in calories.
21.
Muscular strength – the amount of force a muscle can exert.
22. Muscular endurance – the ability of the muscles to do difficult physical tasks
over a period of time without causing fatigue.
23.
Flexibility – the ability to move a body part through a full range of motion.
24. Cardio-respiratory endurance – the ability of the heart lungs, and blood
vessels to send fuel and oxygen to the body’s tissues during long periods of vigorous
activity.
Concepts related to Muscle Use
Contraction of a joint means that you decrease the angle of the joint. Extension
of a joint means that you increase the angle of the joint.
When might you use contraction and extension during weight-training?
Performing strength training can help you increase your metabolism in three
substantial ways. 1-While you are performing resistance training, you are
expending additional calories, thereby increasing your caloric burn, or
metabolism, for that given day. 2- After you complete your strength training
workout, for the next 24 - 48 hours, your body will have to work harder than
normal in order to repair the muscle tissues that have had stress imposed on
them. As your body is recovering from your most recent strength training
workout, you are burning more calories. Finally, performing resistance training
will help increase your metabolism because it promotes an increase in lean body
mass or muscle tissue. Muscle is highly metabolically active which means that it
requires more calories than fat to be maintained. The more muscle you support,
the more calories you will burn. The best way to add muscle is through
hypertrophy training. A hypertrophy training program usually consists of
intensities (or weight lifted) between 75%-85% of your 1 repetition maximum and
6 -12 repetitions for 3-5 sets with minimal rest periods. This type of training will
stimulate the muscles to grow. (National Academy of Sports Medicine)
…continued
Tendons are fibrous cords that join muscle to bone or to other muscles.
Ligaments are tough band of fibrous, elastic tissue that bind the bone ends at the
joint.
An unused muscle will atrophy, or waste away. To maintain muscle tone, you
need to keep active and eat balanced, nutritious meals throughout your lifetime.
Activity that maintains muscle tone is especially important as you get older to
prevent loss of mobility, balance, and the risk of falls.
Being overweight means weighing more than 10% over the standard weight for
height; Obesity means having excess body fat. Usually, being overweight and
being obese go hand in hand, but not always. A person with a lot of muscle can
weigh more than they should for their height because muscle weighs like fat
does. The difference is muscle burns more calories than fat. So that person
would be healthy.
Two things that contribute to obesity are a sedentary lifestyle and poor eating
habits.
Concepts related to Metabolism
Performing strength training can help you increase your metabolism in
three substantial ways. 1-While you are performing resistance training, you
are expending additional calories, thereby increasing your caloric burn, or
metabolism, for that given day. 2- After you complete your strength training
workout, for the next 24 - 48 hours, your body will have to work harder than
normal in order to repair the muscle tissues that have had stress imposed
on them. As your body is recovering from your most recent strength
training workout, you are burning more calories. Finally, performing
resistance training will help increase your metabolism because it promotes
an increase in lean body mass or muscle tissue. Muscle is highly
metabolically active which means that it requires more calories than fat to
be maintained. The more muscle you support, the more calories you will
burn. The best way to add muscle is through hypertrophy training. A
hypertrophy training program usually consists of intensities (or weight
lifted) between 75%-85% of your 1 repetition maximum and 6 -12
repetitions for 3-5 sets with minimal rest periods. This type of training will
stimulate the muscles to grow. (National Academy of Sports Medicine)
Concepts related to Calories and How We Use Them
Calories are a measure of the energy in food and the energy your body burns. Some
foods have more calories than others. The specific number of calories depends on the
amount of carbohydrate, fat, and protein in the food as well as the portion size. The way a
food is prepared also affects the calorie count. Carbs are the body’s preferred source of
energy and the body will pull energy from carbs first. Carbohydrates and protein supply
four calories per gram. Fat supplies more than twice as much—nine calories per gram. For
this reason, even small amounts of fat in a food significantly increase its caloric content.
Our body needs a certain amount of calories per day just to regulate the body processes
of digestion, respiration, etc. How many calories each person needs depends on several
factors: rate of growth, body size, gender, age, activity level, and metabolic rate.
Keeping a healthy weight is an issue of energy balance. Very simply, calories consumed
must equal calories burned. If you take in fewer calories than you expend, you will lose
body weight. You expend calories through aerobic exercise. If you take in more calories
than you expend, you will gain. Your body stores the extra calories as body fat. Each
pound of body fat is equal to about 3,500 calories. You could use a formula to lose or gain
weight. To lose one pound a week, which is a realistic, healthy goal, you need to consume
500 fewer calories than normal each day (500 less calories x 7 days=3500 calories
less=one pound less body weight).
The best high performance diet for sports is a balanced, moderate, varied, and nutrientdense diet (a diet that include healthy nutrients void of unhealthy ingredients).
Concepts Related to Exercise
Isotonic exercise is activity that combines muscle contraction with repeated
movement, like push-up, or lifting weights. Isometric exercise is activity that uses
muscle tension to improve muscular strength with little or no movement of the body
part. An example would be putting the palms of your hands together in front of you
and pushing them together. Isokinetic exercise is activity that involves resistance
through an entire range of motion, like pushing/pulling against a hydraulic lever of
certain exercise equipment.
In order for an exercise program to be effective, it should follow the F.I.T. formula:
Frequency – refers to how often you do an activity each week. Workouts should be
scheduled 3-4 times a week, depending on the type of activity you are doing and
your goal. Intensity – refers to how hard you work at the activity during a session.
You need to work your muscles and cardio-respiratory system at a level of intensity
that permits you to achieve overload. You must start slowly and build endurance.
Time – refers to how much time you devote to a given session. The goal for an
aerobic activity is to spend 20-30 minutes working at your target heart rate range. In
weight training, do the exercises slowly, taking at least two seconds each time you
lower a weight. Rest for one or two minutes between sets and do a variety of
exercises to strengthen your muscles in the full range of motion.
Perspiration allows the body to cool as it evaporates on the skin.
Other Concepts to Consider
The skeletal system provides a strong, stable, and mobile framework on which
the muscles can act. It also protects and supports your internal organs. The
muscular system pumps blood throughout your body, moves food through your
digestive system, and controls the movement of air in and out of your lungs.
Together they work to allow the body to move and be active.
Excess body fat strains the body frame and increases the workload of the heart
and the lungs. Obese people have a higher risk of health problems, including
hypertension, diabetes, high blood cholesterol, atherosclerosis, and some
cancers. It can affect self-esteem and social health.