Download CHAPTER 4: Guidelines for Exercise

CHAPTER 4: Guidelines for Exercise
SHOES: a)Good arch support b) Sole one-half inch higher at heel than toe c) sole as
wide as upper part of shoe d) soft, well-cushioned inner sole e) no seams or rough edges
f) correct size in width and length
SHIRTS: a) cotton allows for absorbency, easy to wash and cheap. b) nylon traps sweat
and makes cooling difficult. c) white reflects the suns rays.
SWEAT: Blood flows to and is concentrated in the muscles being worked – this creates
a heat build-up. The heat is transferred to the skin, which perspires and releases excess
heat.
HYPERTHERMIA: A reduction of body fluids or an increase in body temperature can
create conditions that are uncomfortable and even life threatening.
HEAT CRAMPS: Certain muscles will contract involuntarily when exercised and
heated, it can be painful.
HEAT CRAMPS
HEAT EXHAUSTION
HEAT STROKE
Certain muscles will contract
involuntarily when exercised and
heated, it can be painful
Too much heat – profuse
sweating, dizziness and
weakness.
Intense heat in short period of
time – hot, dry skin and a rising
temperature that could reach 106.
Unconsciousness may follow.
a)
b)
c)
a)
b)
c)
d)
a)
b)
c)
Stop activity
Apply pressure
Rest and drink
Stop activity
Cool body
Take fluids
Apply wet towels
Seek medical attention
Ice massage
Cool water immersion
WATER: Take only water to hydrate. Never drink cold water with a high core body
temperature for this will undoubtedly result in cramping. Drink plenty of water an hour
before exercise, have water on hand and drink nothing less than three cups after cool
down period.
HYPOTHERMIA: Excessive decline in body temperature.
WARM UP: MAKE IT A HABIT!
Warm muscles can be safely stretched more so than cold muscles. Flexibility can
minimize potential for injury. A flexible body can react to and absorb sudden falls and
awkward positions.
1. Helps you mentally focus your effort and makes you feel like moving.
2. Increases your heart-rate and blood supply to muscles slowly, thus preparing
your cardiovascular and muscular networks for workout
3. Generates heat in muscles and joint tissue making them more flexible and
resistant to injury.
General Component (Stage One): Large Muscle Activity
 jogging
 running in place
 raise heart rate slowly
General Component (Stage Two): Static Stretching
 stretch muscles slowly for 15 to 30 seconds
 progressively to point of discomfort, not pain
Specific Component: Participation in Activity to be Performed
 Imitate movement of activity
 Focus on muscles and joints that will be used
COOL DOWN: MAKE IT A HABIT!
Your muscles and heart rate must return to their natural state in a slow and controlled
manner.
Blood returns to the heart through veins. Muscles squeeze the veins and push blood
toward the heart. If you stop exercise suddenly the return blood flow through the veins is
reduced. When this happens the blood return to the heart will drop quickly and may
cause the blood to pool in your legs. This will result in less oxygen going to other body
parts, such as the head.
1. Helps to prevent blood from pooling in muscles you were using.
2. If less blood reaches your heart you may feel light headed.
3. Prevents tightened muscles form feeling sore.
Phase One: Walking
 Prevents blood pooling
Phase Two: Focus on Same Stretch as Warm Up
 Loosens muscles
 Prevents soreness
Phase Three: Core Strength Exercises
 Flexibility at all time high makes your body ripe for this kind of work-out
 Abdominal and lumbar strength are absolutely crucial to all forms of exercise
 Tightening these muscles while they are warm and loose will prepare you for
subsequent work-outs.
CHAPTER 5: PRINCIPLE OF TRAINING
PRINCIPLE OF OVERLOAD
Increased demands on your body are necessary for improvement to occur. The stress
cannot be too severe or your body will not adjust. The amount of overload needed varies
with each individual. You must think realistically about the nature of the demand you
should place on your body. Determine what is comfortable – whatever is above
comfortable is overload (the necessary demand) and anything above that is painful and
stupid.
FIT: The principle of overload may be accomplished by increasing one of three
variables:
Frequency: How often you exercise
Intensity: How hard you exercise
Time:
How long you exercise
PRINCIPLE OF PROGRESSION
To continue improvement one must be careful that they do not plateau. As you work
harder your body adapts to the overload. Eventually one must determine a new demand
and additional overload must be added. The principle of progression is the schedule for
the application of overload. You must slowly increase FIT over time so that the physical
improvement is ensured.
PRINCIPLE OF SPECIFICITY
This principle refers to the specific exercises that improve specific components of
physical fitness in specific body parts. Just because you have big muscles and tight abs
doesn’t mean you can run long distances.
CHAPTER 6: FLEXIBILITY
flexibility
static
joint
dynamic
ligament
ballistic
muscle
isostatic
tendon

REDUCES INJURIES

PREVENTS POST EXERCISE PAIN

REDUCES CHANCE OF LOW BACK PAIN

HELPS RELIEVE EMOTIONAL TENSION