Download Energy systems and fitness

LESSON ONE
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AMINISTRATION
COMPONENTS OF FITNESS
AEROBIC FITNESS
VO2 MAX
ENERGY SYSTEMS
ONSET OF BLOOD LACTIC ACID (OBLA)
COMPONENTS OF
FITNESS
 CARDIORESPIRATORY
ENDURANCE
 MUSCULAR
STRENGTH
 MUSCULAR
ENDURANCE
 BODY
COMPOSITION
 FLEXIBILITY
AEROBIC ACTIVITY
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USES LARGE MUSCLE GROUPS
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RHYTHMIC
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CONTINUOUS/INTERVAL
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RAISES HR TO TRAINING LEVEL
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GREATER THAN 20 MINUTES
OXYGEN
CONSUMPTION
VO2 MAX:
THE MAX AMOUNT OF O2 THAT
THE BODY IS ABLE TO UTILIZE PER MINUTE OF
PHYSICAL ACTIVITY
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VO2 MAX IS CONSIDERED THE SINGLE, BEST
INDICATOR OF A PERSONS LEVEL OF AEROBIC
FITNESS
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VO2 MAX OCCURS WHERE A FURTHER
INCREASE IN WORK IS NOT ACCOMPANIED BY
AN ADDITIONAL INCREASE IN O2
CONSUMPTION
STROKE VOLUME
sv
 VOLUME
OF BLOOD
PUMPED PER BEAT
CARDIAC OUTPUT
 VOLUME
OF BLOOD
PUMPED PER MINUTE
CO = HR X SV
FICK PRINCIPLE
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THE AMOUNT OF OXYGEN USED IS A
FUNCTION OF HOW MUCH BLOOD IS
SENT TO MUSCLE AND HOW MUCH O2
IS IN THE BLOOD
(A-V) O2 DIFFERENCE
FICK EQUATION:
VO2 = CARDIAC
OUTPUT
X
(A-V) 02
DIFFERENCE
GAS TRANSPORT
AND
EXCHANGE
DIFFUSION
 OXYGEN
 HEMOGLOBIN
 CARBON
DIOXIDE
 CARBON
MONOXIDE
CHANGES IN OXYGEN
TRANSPORT CAPACITY
CAUSES:
 LOSS
OF BLOOD
 LACK
OF OXYGEN IN AIR
 BLOCKADE
 ANEMIA
OF Hb
SOURCES OF ENERGY
 CARBOHYDRATE
 FAT
 PROTEIN
ATP
ADENOSINE
TRIPHOSPHATE
ENERGY SYSTEMS
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PHOSPHAGEN (ATP + CP)
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ANAEROBIC GLYCOLYSIS
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AEROBIC RESPIRATION
–AEROBIC GLYCOLYSIS
–BETA OXIDATION
ATP + CP
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CREATINE PHOSPHATE (CP):
HIGH ENERGY COMPOUND
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RAPID ENERGY PRODUCTION
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OCCURS WITHOUT OXYGEN
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IMMEDIATE ENERGY RESERVE
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30 SECONDS HIGH INTENSITY
ANAEROBIC
GLYCOLYSIS
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SPLITTING OF GLUCOSE
WITHOUT OXYGEN
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BRIDGES THE GAP BEGINNING OF EXERCISE
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PRODUCES HIGH LACTIC
ACID CONCENTRATIONS
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2-3 MINUTES OF INTENSE
EXERCISE
AEROBIC GLYCOLYSIS
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BEGINS WITH GLUCOSE
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FORMS PYRUVIC ACID
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IN THE PRESENCE OF O2 PYRUVIC
ACID IS METABOLIZED INTO CO2
AND H2O
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KREBS CYCLE - CHEMICAL
BREAKDOWN OF PYRUVIC ACID
BETA OXIDATION
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FAT METABOLISM
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REQUIRES OXYGEN
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LONG DURATION EXERCISE
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LOWER INTENSITY
SUBSTRATE
UTILIZATION
DEPENDENT ON 3 FACTORS:
 INTENSITY/DURATION
 STATE
 DIET
OF TRAINING
O.B.L.A
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LACTIC ACID ACCUMULATION
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EXPRESSED AS A PERCENTAGE
OF MAXIMAL O2 UPTAKE
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NORMALLY OCCURS BETWEEN
55% AND 65% OF VO2 MAX
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OCCURS AT 80% VO2 MAX IN
HIGHLY TRAINED ATHLETES
REMOVAL OF LACTIC
ACID
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OXIDATION TO CO2 AND H2O
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LOSS IN URINE AND SWEAT
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CONVERSION TO GLUCOSE OR
GYCLOGEN
OBLA “FACTS”
 INTENSITY
DEPENDENT
 CAN
BE TRAINED
 CAN
BE POSTPONED
LESSON TWO
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HEART RATE RESPONSE
HEART RATE MONITORS
MAX HEART RATE/RECOVERY RUN
HEART RATE
RESPONSE
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HEART RATE AND OXYGEN UPTAKE
HAVE A LINEAR RELATIONSHIP
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HEART RATE IS CONSIDERED A GOOD
WAY TO ESTIMATE EXERCISE INTENSITY.
DETERMINING TRAINING
HEART RATE
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ESTIMATE MAXIMUM HR (MHR)
220 - AGE = MHR
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DETERMINE HEART RATE RESERVE
HRR = MHR - RESTING HEART RATE
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TRAINING HEART RATE (THR)
(____% X HRR) + RHR = THR
RATE OF PERCEIVED
EXERTION
6
7 VERY VERY LIGHT
8
9 VERY LIGHT
10
11 LIGHT
12
13 SOMEWHAT HEAVY
14
15 HEAVY
16
17 VERY HEAVY
18
19 VERY VERY HEAVY
20
LESSON THREE
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FACTORS AFFECTING AEROBIC
EXERCISE
SHORT TERM RESPONSES
LONG TERM ADAPTATIONS
FACTORS AFFECTING
AEROBIC EXERCISE
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MODE OF EXERCISE
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HEREDITY
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POTENTIAL FOR FITNESS
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GENDER
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AGE
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BODY COMP0SITION
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LEVEL OF ACTIVITY
EXERCISE PRESCRIPTION
FITT PRINCIPLE
FREQUENCY
3 - 5 TIMES PER WEEK
INTENSITY
60%-90% OF MHR
12-14 RPE SCALE
50%-80% VO2 MAX
TIME
20-30 MINUTES
TYPE
LARGE MUSCLE GROUPS
RHYTHMIC
CONTINUOUS
SHORT TERM RESPONSES
TO AEROBIC EXERCISE
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INCREASE IN PULMONARY
VENTILATION (RESPIRATION)
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INCREASE IN HEART RATE
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INCREASE IN STROKE VOLUME
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INCREASE IN CARDIAC OUTPUT
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INCREASE IN MUSCLE TEMPERATURE
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INCREASE IN BLOOD FLOW TO HEART
LONG TERM ADAPTATIONS TO
AEROBIC EXERCISE
 DECREASE
IN RHR
 LOWER HR AT A GIVEN WORKLOAD
 DECREASE IN HR RECOVERY TIME
 INCREASE NUMBER AND SIZE OF
FUNCTIONAL CAPILLARIES
 INCREASE IN CARDIAC OUTPUT
 INCREASE IN STROKE VOLUME
 INCREASE IN THE NUMBER AND SIZE
OF MITACHONDRIA
 INCREASE IN THE ABILITY TO MOBILIZE
AND UTILIZE FAT
 DECREASE IN BLOOD LIPIDS
 DECREASE IN RESTING BLOOD
PRESSURE
LONG TERM ADAPTATIONS TO
AEROBIC EXERCISE
MUSCULOSKELATAL BENEFITS
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INCREASED MUSCULAR STRENGTH
INCREASED CAPILLARY DENSITY IN MUSCLE
STRENGTHENING OF TENDONS, LIGAMENTS,
AND JOINTS
COUNTERACTS OSTEOPOROSIS
MISCELLANEOUS BENEFITS
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ENHANCED TOLERANCE TO HEAT
RELEASE OF ENDORPHINES “RUNNERS HIGH”
LESSON FOUR
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AEROBIC FITNESS ASSESSMENT
EXERCISE PRESCRIPTION
AEROBIC FITNESS
ASSESSMENT
VO2 MAX:
THE MAX AMOUNT OF O2 THAT
THE BODY IS ABLE TO UTILIZE PER MINUTE OF
PHYSICAL ACTIVITY
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VO2 MAX IS CONSIDERED THE SINGLE, BEST
INDICATOR OF A PERSONS LEVEL OF AEROBIC
FITNESS
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VO2 MAX OCCURS WHERE A FURTHER
INCREASE IN WORK IS NOT ACCOMPANIED BY
AN ADDITIONAL INCREASE IN O2
CONSUMPTION
EXPRESSING VO2
 ABSOLUTE
VO2/VO2 MAX:
L/min
 RELATIVE
VO2/VO2 MAX:
ml O2/Kg/min
ASSESSING VO2 MAX
MAXIMAL TEST: REQUIRES A
PERSON TO EXERCISE TO
EXHAUSTION
SUBMAXIMAL TEST:MEASURES AN
INDIVIDUALS RESPONSE AT
SUBMAXIMAL EXERCISE.
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VO2 MAX IS PREDICTED FROM
EXERCISE HEART RATE FOR THE
GIVEN SUBMAXIMAL EXERCISE
ASSESSING VO2 MAX
 LAB
 FIELD
 MAX
 SUBMAX
BENEFITS OF TESTING
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ASSESSES STRENGTHS AND
WEAKNESSES
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PROVIDES BASELINE DATA
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PROVIDES FEEDBACK
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PROVIDES HEALTH
ASSESSMENT
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PROVIDES UNDERSTANDING
TESTING WILL NOT
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PREDICT FUTURE “GOLD
MEDALISTS”
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SIMULATE ACTUAL PHYSICAL
DEMANDS OF SOME SPORTS
2 MILE RUN TEST
MEN:
VO2MAX = 99.7 - (3.35 X TIME)
WOMEN:
VO2MAX = 72.9 - (1.77 X TIME)
PRINCIPLES OF
EXERCISE
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OVERLOAD
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PROGRESSION
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RECOVERY
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SPECIFICITY
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REGULARITY
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VARIETY
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BALANCE
3 PHASES OF AN AEROBIC
EXERCISE PROGRAM
 PREPARATORY
PHASE
 USUALLY LASTS 4-6 WEEKS
 CONDITIONING
PHASE
 USUALLY
LASTS 12-20 WEEKS
 INTENSITY 70 - 80 HRR
 DURATION/FREQUENCY INCREASED
BY 10% PER WEEK
 MAINTENANCE
PHASE
 BEGINS 6 MONTHS AFTER STARTING
PROGRAM
 CONTINUES FOR A LIFETIME
PHYSIOLOGICAL
EFFECTS OF A WARM UP
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INCREASE IN BODY TEMPERATURE
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INCREASE IN BLOOD FLOW TO
MUSCLES AND HEART
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DECREASED MUSCLE CONTRACTION
AND REFLEX TIME
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DECREASES CHEMICAL REACTION
TIME
PHYSIOLOGICAL EFFECTS OF
A COOL DOWN
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DECREASED LACTIC ACID
LEVELS
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PREVENTS BLOOD POOLING
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STRETCHING WARM MUSCLES
IMPROVES FLEXIBILITY
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DECREASED CHANCES OF
CARDIAC IRREGULARITIES
EXERCISE ADHERENCE
 FUN
 CROSS-TRAINING
 REGULARITY
 PROPER
EQUIPMENT
 TRAINING PARTNER
 SET GOALS
 AVOID OVERTRAINING
 KEEP A LOG
 ASSESSMENTS
 MONITOR HEALTH
LESSON FIVE
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FATIGUE
DELAYED ONSET OF MUSCLE
SORENESS (DOMS)
CONTRAINDICATIONS
ENVIRONMENTAL
CONSIDERATIONS
STADIUM STAIR CLIMBING
MECHANISMS OF FATIGUE
POSSIBLE CAUSES:
DECREASED ATP SUPPLY
 INCREASE IN LACTIC ACID
 DEHYDRATION
 MOTIVATION
 HYPERTHERMIA
 DEPLETION OF GLYCOGEN
 ELECTROLYTE IMBALANCE
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POSSIBLE CAUSES OF
MUSCLE SORENESS
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ACUTE: LACK OF BLOOD FLOW (O2)
AND GENERAL FATIGUE OF MUSCLES
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DELAYED ONSET OF MUSCLE
SORENESS (D.O.M.S.):
 12
HOURS AFTER EXERCISE
 MAY LAST 2-4 DAYS
 TEARS TO MUSCLE AND
CONNECTIVE TISSUE
 INCREASE FLUID RETENTION
 MUSCLE SPASMS
 NOT A SPRAIN OR INJURY
 PREVENTION: WARM UP, START
SLOW, COOL DOWN PROPERLY
CONTRAINDICATIONS
OF EXERCISE
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RECENT HEART ATTACK
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UNSTABLE ANGINA PECTORIS
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ABNORMAL HEART ACTIVITY
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PAIN IN CHEST, ARMS FOLLOWING ACTIVITY
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DIZZINESS, LIGHT HEADINESS
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LACK OF COORDINATION, CONFUSION, COLD
SWEATING
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ILLNESS, PARTICULARLY VIRAL INFECTIONS
SYMPTOMS OF
OVERTRAINING
MUSCLE SORENESS
 HEADACHES, SORE THROAT,
MILD COLD
 IRRITABILITY
 INSOMNIA
 LACK OF INTEREST IN DAILY
ACTIVITIES
 LOSS OF APPETITE
 SUDDEN DROP IN WEIGHT
 CONSTIPATION OR DIARRHEA
 SKIN ERUPTIONS
 ABNORMALLY HIGH RHR
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RISK FACTORS
AGE
 HEREDITY
 GENDER
 SMOKING
 OBESITY
 LACK OF EXERCISE
 HIGH CHOLESTEROL
 HIGH BLOOD PRESSURE
 ABNORMAL EKG
 STRESS
 DIABETES
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EXERCISING IN THE
COLD
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DRESS IN LAYERS
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AVOID PROFUSE SWEATING
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AVOID WIND CHILL FACTOR
DRINK PLENTY OF WATER
____________________________
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HYPOTHERMIA
FROSTBITE
MAJOR FORMS OF
HEAT ILLNESS
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HEAT CRAMPS: MUSCLE PAIN AND
SPASM
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HEAT EXHAUSTION: WEAK, RAPID
PULSE, LOW BLOOD PRESSURE,
HEADACHE, AND DIZZINESS
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HEAT STROKE: CEASATION OF
SWEATING, DRY, HOT SKIN AND VERY
HIGH BODY TEMPERATURE - THE MOST
SERIOUS AND COMPLEX HEAT
PROBLEM
FACTORS TO MODIFY
HEAT TOLERANCE
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GRADUALLY ACCLIMATIZE
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DRINK PLENTY OF WATER
BEFORE DURING AND AFTER
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ALLOW FOR EVAPORATION LIMITED IN HUMID WEATHER
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REPLACE ELECTOROLYTES
LOST THROUGH SWEATING
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AVOID EXERCISE DURING
HOTTEST TIME OF DAY
EFFECTS OF
DEHYDRATION
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REDUCED CIRCULATORY
CAPACITY
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REDUCED MAX CARDIAC
OUTPUT
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ALTERED AUTONOMIC NERVOUS
CONTROL OF SWEAT GLANDS
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REDUCED WORK CAPACITY
FLUID REPLACEMENT
WITH CARBOHYDRATE
 INCREASE
IN BLOOD
GLUCOSE
 INCREASE
IN GLUCOSE
UTILIZATION BY MUSCLE
 INCREASE
IN ENDURANCE
BENEFITS OF FLUID
REPACEMENT
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IMPROVED REGULATION OF BODY
TEMPERATURE
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INCREASED SWEAT RATE
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DECREASED BODY CORE TEMP
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INCREASED PLASMA VOLUME
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INCREASED STROKE VOLUME
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INCREASED PERFORMANCE
LESSON SIX
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RUNNING BASICS
DIFFERENT RUNNING
MODALITIES/TRAINING METHODS
INTERVAL RUNNING
RUNNING
MODALITIES AND
TRAINING METHODS
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LONG SLOW DISTANCE
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FARTLEK “SPEED PLAY”
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FAST, CONTINUOUS
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INDIAN RUNS
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INTERVALS
INTERVAL TRAINING
DEFINITION: SERIES OF REPEATED BOUTS
OF EXERCISE ALTERNATED WITH PERIODS
OF RELIEF
VARIABLES
(TO EMPHASIZE A PARTICULAR ENERGY SYSTEM)
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RATE AND DISTANCE OF WORK
(BASED ON PERFORMANCE TIME)
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NUMBER OF REPETITIONS
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RELIEF TIME BETWEEN INTERVALS
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FREQUENCY OF TRAINING PER WEEK
BENEFITS OF
INTERVAL TRAINING
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ALLOWS FOR QUALITY, HIGH
INTENSITY WORK
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APPLIES PRINCIPLE OF
SPECIFICITY
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CAN STRESS ALL ENERGY
SYSTEMS
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TRAINS NERVOUS SYSTEM
FORMULA FOR
DETERMINING INTERVAL
PACE (4 -8 X 400M)
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MILE TIME = 8:00 MINUTE
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400 METER = 2:00 MINUTE
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SUBTRACT 1-4 SECONDS :
= 1:56-1:59
LESSON 14
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NUTRITION BASICS
SUBSTRATE
CARBOHYDRATES
FATS
PROTEINS
NUTRITION
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PROTEIN: 12% OF DAILY CALORIC
INTAKE
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FAT: NOT TO EXCEED 30% OF DAILY
CALORIC INTAKE
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CARBOHYDRATE: AT LEAST 50%-60%,
CONSIDER 70%-75% OF DAILY CALORIC
INTAKE

MAJOR SOURCE OF ENERGY
SPARES BREAKDOWN OF PROTEIN
METABOLIC PRIMER FOR FAT
IMPORTANT FOR ATHLETIC PERFORMANCE
RELEASED WITHIN MUSCLE 3 TIMES AS FAST
AS FAT
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GENERAL GUIDELINES
FOR A HEALTHFUL DIET
EAT A VARIETY OF FOODS
 AVOID FATS AND CHOLESTEROL
 EAT FOODS HIGH IN STARCH AND
FIBER
 AVOID EXCESSIVE SUGAR AND
SODIUM
 MAINTAIN ADEQUATE CALCIUM
INTAKE
 MAINTAIN RECOMMENDED BODY
WEIGHT
 USE ALCOHOL IN MODERATION
 DRINK PLENTY OF WATER
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