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Transcript
LESSON ONE






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

USES LARGE MUSCLE GROUPS

RHYTHMIC

CONTINUOUS/INTERVAL

RAISES HR TO TRAINING LEVEL

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

VO2 MAX IS CONSIDERED THE SINGLE, BEST
INDICATOR OF A PERSONS LEVEL OF AEROBIC
FITNESS

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

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

PHOSPHAGEN (ATP + CP)

ANAEROBIC GLYCOLYSIS

AEROBIC RESPIRATION
–AEROBIC GLYCOLYSIS
–BETA OXIDATION
ATP + CP

CREATINE PHOSPHATE (CP):
HIGH ENERGY COMPOUND

RAPID ENERGY PRODUCTION

OCCURS WITHOUT OXYGEN

IMMEDIATE ENERGY RESERVE

30 SECONDS HIGH INTENSITY
ANAEROBIC
GLYCOLYSIS

SPLITTING OF GLUCOSE
WITHOUT OXYGEN

BRIDGES THE GAP BEGINNING OF EXERCISE

PRODUCES HIGH LACTIC
ACID CONCENTRATIONS

2-3 MINUTES OF INTENSE
EXERCISE
AEROBIC GLYCOLYSIS

BEGINS WITH GLUCOSE

FORMS PYRUVIC ACID

IN THE PRESENCE OF O2 PYRUVIC
ACID IS METABOLIZED INTO CO2
AND H2O

KREBS CYCLE - CHEMICAL
BREAKDOWN OF PYRUVIC ACID
BETA OXIDATION

FAT METABOLISM

REQUIRES OXYGEN

LONG DURATION EXERCISE

LOWER INTENSITY
SUBSTRATE
UTILIZATION
DEPENDENT ON 3 FACTORS:
 INTENSITY/DURATION
 STATE
 DIET
OF TRAINING
O.B.L.A

LACTIC ACID ACCUMULATION

EXPRESSED AS A PERCENTAGE
OF MAXIMAL O2 UPTAKE

NORMALLY OCCURS BETWEEN
55% AND 65% OF VO2 MAX

OCCURS AT 80% VO2 MAX IN
HIGHLY TRAINED ATHLETES
REMOVAL OF LACTIC
ACID

OXIDATION TO CO2 AND H2O

LOSS IN URINE AND SWEAT

CONVERSION TO GLUCOSE OR
GYCLOGEN
OBLA “FACTS”
 INTENSITY
DEPENDENT
 CAN
BE TRAINED
 CAN
BE POSTPONED
LESSON TWO



HEART RATE RESPONSE
HEART RATE MONITORS
MAX HEART RATE/RECOVERY RUN
HEART RATE
RESPONSE

HEART RATE AND OXYGEN UPTAKE
HAVE A LINEAR RELATIONSHIP

HEART RATE IS CONSIDERED A GOOD
WAY TO ESTIMATE EXERCISE INTENSITY.
DETERMINING TRAINING
HEART RATE

ESTIMATE MAXIMUM HR (MHR)
220 - AGE = MHR

DETERMINE HEART RATE RESERVE
HRR = MHR - RESTING HEART RATE

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



FACTORS AFFECTING AEROBIC
EXERCISE
SHORT TERM RESPONSES
LONG TERM ADAPTATIONS
FACTORS AFFECTING
AEROBIC EXERCISE

MODE OF EXERCISE

HEREDITY

POTENTIAL FOR FITNESS

GENDER

AGE

BODY COMP0SITION

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

INCREASE IN PULMONARY
VENTILATION (RESPIRATION)

INCREASE IN HEART RATE

INCREASE IN STROKE VOLUME

INCREASE IN CARDIAC OUTPUT

INCREASE IN MUSCLE TEMPERATURE

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




INCREASED MUSCULAR STRENGTH
INCREASED CAPILLARY DENSITY IN MUSCLE
STRENGTHENING OF TENDONS, LIGAMENTS,
AND JOINTS
COUNTERACTS OSTEOPOROSIS
MISCELLANEOUS BENEFITS


ENHANCED TOLERANCE TO HEAT
RELEASE OF ENDORPHINES “RUNNERS HIGH”
LESSON FOUR


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

VO2 MAX IS CONSIDERED THE SINGLE, BEST
INDICATOR OF A PERSONS LEVEL OF AEROBIC
FITNESS

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.

VO2 MAX IS PREDICTED FROM
EXERCISE HEART RATE FOR THE
GIVEN SUBMAXIMAL EXERCISE
ASSESSING VO2 MAX
 LAB
 FIELD
 MAX
 SUBMAX
BENEFITS OF TESTING

ASSESSES STRENGTHS AND
WEAKNESSES

PROVIDES BASELINE DATA

PROVIDES FEEDBACK

PROVIDES HEALTH
ASSESSMENT

PROVIDES UNDERSTANDING
TESTING WILL NOT

PREDICT FUTURE “GOLD
MEDALISTS”

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

OVERLOAD

PROGRESSION

RECOVERY

SPECIFICITY

REGULARITY

VARIETY

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

INCREASE IN BODY TEMPERATURE

INCREASE IN BLOOD FLOW TO
MUSCLES AND HEART

DECREASED MUSCLE CONTRACTION
AND REFLEX TIME

DECREASES CHEMICAL REACTION
TIME
PHYSIOLOGICAL EFFECTS OF
A COOL DOWN

DECREASED LACTIC ACID
LEVELS

PREVENTS BLOOD POOLING

STRETCHING WARM MUSCLES
IMPROVES FLEXIBILITY

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





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

POSSIBLE CAUSES OF
MUSCLE SORENESS

ACUTE: LACK OF BLOOD FLOW (O2)
AND GENERAL FATIGUE OF MUSCLES

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

RECENT HEART ATTACK

UNSTABLE ANGINA PECTORIS

ABNORMAL HEART ACTIVITY

PAIN IN CHEST, ARMS FOLLOWING ACTIVITY

DIZZINESS, LIGHT HEADINESS

LACK OF COORDINATION, CONFUSION, COLD
SWEATING

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

RISK FACTORS
AGE
 HEREDITY
 GENDER
 SMOKING
 OBESITY
 LACK OF EXERCISE
 HIGH CHOLESTEROL
 HIGH BLOOD PRESSURE
 ABNORMAL EKG
 STRESS
 DIABETES

EXERCISING IN THE
COLD

DRESS IN LAYERS

AVOID PROFUSE SWEATING

AVOID WIND CHILL FACTOR
DRINK PLENTY OF WATER
____________________________

HYPOTHERMIA
FROSTBITE
MAJOR FORMS OF
HEAT ILLNESS

HEAT CRAMPS: MUSCLE PAIN AND
SPASM

HEAT EXHAUSTION: WEAK, RAPID
PULSE, LOW BLOOD PRESSURE,
HEADACHE, AND DIZZINESS

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

GRADUALLY ACCLIMATIZE

DRINK PLENTY OF WATER
BEFORE DURING AND AFTER

ALLOW FOR EVAPORATION LIMITED IN HUMID WEATHER

REPLACE ELECTOROLYTES
LOST THROUGH SWEATING

AVOID EXERCISE DURING
HOTTEST TIME OF DAY
EFFECTS OF
DEHYDRATION

REDUCED CIRCULATORY
CAPACITY

REDUCED MAX CARDIAC
OUTPUT

ALTERED AUTONOMIC NERVOUS
CONTROL OF SWEAT GLANDS

REDUCED WORK CAPACITY
FLUID REPLACEMENT
WITH CARBOHYDRATE
 INCREASE
IN BLOOD
GLUCOSE
 INCREASE
IN GLUCOSE
UTILIZATION BY MUSCLE
 INCREASE
IN ENDURANCE
BENEFITS OF FLUID
REPACEMENT

IMPROVED REGULATION OF BODY
TEMPERATURE

INCREASED SWEAT RATE

DECREASED BODY CORE TEMP

INCREASED PLASMA VOLUME

INCREASED STROKE VOLUME

INCREASED PERFORMANCE
LESSON SIX



RUNNING BASICS
DIFFERENT RUNNING
MODALITIES/TRAINING METHODS
INTERVAL RUNNING
RUNNING
MODALITIES AND
TRAINING METHODS

LONG SLOW DISTANCE

FARTLEK “SPEED PLAY”

FAST, CONTINUOUS

INDIAN RUNS

INTERVALS
INTERVAL TRAINING
DEFINITION: SERIES OF REPEATED BOUTS
OF EXERCISE ALTERNATED WITH PERIODS
OF RELIEF
VARIABLES
(TO EMPHASIZE A PARTICULAR ENERGY SYSTEM)

RATE AND DISTANCE OF WORK
(BASED ON PERFORMANCE TIME)

NUMBER OF REPETITIONS

RELIEF TIME BETWEEN INTERVALS

FREQUENCY OF TRAINING PER WEEK
BENEFITS OF
INTERVAL TRAINING

ALLOWS FOR QUALITY, HIGH
INTENSITY WORK

APPLIES PRINCIPLE OF
SPECIFICITY

CAN STRESS ALL ENERGY
SYSTEMS

TRAINS NERVOUS SYSTEM
FORMULA FOR
DETERMINING INTERVAL
PACE (4 -8 X 400M)

MILE TIME = 8:00 MINUTE

400 METER = 2:00 MINUTE

SUBTRACT 1-4 SECONDS :
= 1:56-1:59
LESSON 14

NUTRITION BASICS
SUBSTRATE
CARBOHYDRATES
FATS
PROTEINS
NUTRITION

PROTEIN: 12% OF DAILY CALORIC
INTAKE

FAT: NOT TO EXCEED 30% OF DAILY
CALORIC INTAKE

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




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
