Fitness and wellness 3

Sarcopenia

Loss of muscle mass that occurs naturally with aging •May leads to loss of strength/function • Fraility and loss of independent living

Free Weights

1.Cost - free weights are less expensive than most machines 2.Variety - can be used to perform many exercises to strengthen most muscles in the body 3.Portability - can be moved from one area to another 4.Balance - requires the lifter balance the weights through the entire range of motion 5.One size fits all - can be used by most everyone, whereas not everyone can use machines such as small women and adolescents

Machines

1.Safety - rarely need spotters 2.Selection - a few exercises can only be performed with machines 3.Variable resistance - provided by most machines; free weights provide fixed resistance 4.Isolation - isolates individual muscles because stabilizing muscles are not required 5.Time - less time is required because the resistance can be set quickly 6.Flexibility - provide resistance over a greater range of motion, contributing to more flexibility in the joints 7.Rehabilitation - small loads can be selected easily through a limited range of motion 8.Skill acquisition - learning a new exercise and performing it correctly are faster because the machine controls the direction of movement

Multiple RM

4- or 8-RM • Allows participants to integrate evaluation into their training program.

Set

=# of repetitions performed for a given exercise •Muscular strength: •2 to 4 sets per exercise •Beginners: 1-2 light sets (50% 1 RM, easily able to perform 15+ reps) •Muscular endurance: •2 to 4 sets per exercise

Heat and Exercise

ACSM recommends avoiding strenuous physical activity when the readings of a wet-bulb globe thermometer exceed 82.4˚ F Heat Cramps & Changes in electrolyte balance in muscle cells Symptoms: cramps, spasms, muscle twitching To relieve heat cramps: stop exercising, get out of the heat, massage the painful area, stretch slowly, drink plenty of fluids (you may use water, fruit drinks, or electrolyte beverages)

Muscular Strength

Ability of a muscle to exert a maximum contractile force against a resistance •Activities of short duration at high/maximal intensity Resistance of about 80% of maximum capacity (1 RM). 80% usually amounts to between 8 and 12 repetitions

Muscular Endurance

Ability of a muscle to exert submaximal force repeatedly over time •Characterized by activities of long duration but low intensity Able to perform ~15-25 reps

Agility

Ability to change body position and direction quickly and efficiently.

Balance

Ability to maintain the body in proper equilibrium.

Power

Ability to produce maximum force in the shortest time •Components of power: •Speed •Force (strength) •Necessary to perform many daily activities that require strength and speed •Climbing stairs, lifting objects, preventing falls, hurrying to catch a bus

Speed

Ability to rapidly propel the body or part of the body from one point to another. Test •Sprint 50 yards (150 ft) as fast as you are able to do so

Muscle Soreness

Acute soreness •First few hours •Related to general fatigue •Delayed muscle soreness •12+ hours later •Micro-tears in muscle, spasm, fluid retention, overstretching or tearing of connective tissue in and around muscles and joints •Perform mild stretching, light intensity exercise to stimulate blood flow

Fluid

Adequate water replacement is the most important factor in preventing heat disorders •Six to eight ounces of cool water every 15-20 minutes during exercise is recommended

Factors Affecting Flexibility

Adipose fat •Excess adipose tissue increases resistance to movement •Added bulk hampers joint mobility because of the contact between body surfaces •Muscular elasticity and genetics •Plastic elongation: permanent lengthening of soft tissue •Increases range of motion •Elastic elongation: temporary lengthening of soft tissue •Increases extensibility (ability to stretch muscles) •Body temperature •Changes in muscle temperature can also increase or decrease flexibility Age •Children generally maintain a high level of flexibility until adolescence •Gender •On average, women have better flexibility than men; tend to retain it throughout life •Level of physical activity •Most significant contributor to lower flexibility is sedentary living

Meal

After a full meal, it is generally advised to wait before exercising •Length depends on the amount of food eaten should wait 2 hours before participating in strenuous physical activity light physical activity following a meal helps burn extra calories and may help the body metabolize fats more efficiently

Sport-specific flexibility training

Combine static, dynamic, proprioceptive neuromuscular facilitation (PNF), and controlled ballistic stretches through the range of motion needed for a sport. Preparing for Sports Participation

Cross-training

Combines two or more activities •Enhances fitness, provides needed rest to tired muscles, and decreases injuries part of Exercise Prescription for Health & Fitness

PNF stretching

Contract-and-relax method" performed with assistance of another person

Side-Stitch

Cramp-like pain in ribcage •Usually occurs in underconditioned beginners •Exact cause is unknown •Theories •Lack of blood flow to respiratory muscles •What to do: •Slow down or stop •Lay down, bring both knees to your chest •Avoid eating/drinking shortly before exercise

Flexibility Intensity

Degree of stretch to the point of mild discomfort or tightness at the end of the range of motion •All stretching should be done slightly below the pain threshold

Atrophy

Decrease in muscle size

Overload Principle

Demands placed on a system must be systematically and progressively increased over time to cause improvement or development •Strength gains are achieved in two ways: 1)Increased ability of individual muscle fibers to generate a stronger contraction 2)Recruiting a greater proportion of total available fibers per contraction

Principle of Specificity

Development of each of the skills is highly task specific •Practice of that particular skill, Little cross-over effect, Learning effect •Largely determined by genetics •But can be improved with skill practice and training, Difficult to be good in all skill-related components

Type 2 Diabetes

Disease Management with Exercise •Check blood glucose levels before/after exercise •Schedule exercise 1 to 3 hours after a meal •Avoid exercise when insulin is peaking •Exercise Recommendations •Burn at least 1,000 calories per week •Exercise at 40%-70% intensity 5 days per week for 30 minutes each session •Choose an activity you enjoy, but be aware of your condition •When exercising outdoors, do so with someone who knows what to do in a diabetes-related emergency •Strength train twice per week

HITT training variables: (DIRT)

Distance of each speed interval •Interval between speed intervals •Repetitions or number of speed intervals to be performed •Time of each speed interval

Heat Stroke

Emergency situation Symptoms: serious disorientation; warm, dry skin; no sweating; rapid, full pulse; vomiting, diarrhea, unconsciousness, and high body temperature What to do: •Requires immediate emergency medical attention •Get the person into a cool, humidity-controlled place •Keep individual in semi-seated position, spray body with cool water and rub with cool towels; place cold packs in areas with abundant blood supply •If the person refuses water, vomits, or starts to lose consciousness, call for an ambulance immediately (911)

Activities of daily living (ADL's)

Everyday behaviors that people normally do to function in life Improved independence Increased ease with lifting/reaching

Exercise and Cold Weather

Exercise in cold weather •Warning signs of hypothermia: shivering, losing coordination, and having difficulty speaking •Use common sense, dress properly, and be aware of environmental conditions •Warning signs of frostbite: numbness and discoloration •Wear hats, hoods, mittens, etc.

Plyometrics

Explosive movements completed at maximal intensity, usually lasting a couple of seconds. Generate the greatest amount of force in the shortest time. Incorporates speed & time

Skill-related fitness

Fitness components important for success in skillful activities and athletic events. contributes to: •Health-related fitness •Enhances quality of life •Helps people cope more effectively in emergency situations

Interval training

Generates faster performance times •Run shorter intervals at faster speeds Part of Exercise Prescription for Health & Fitness

Overtraining

Hard training without adequate recovery •Breaks down the body and leads to loss of fitness •Physiological improvements happen during rest periods •Hard day of training must be followed by a day of light training

Heat Exhaustion

Heat-related fatigue Symptoms: fainting; dizziness; profuse sweating; cold, clammy skin; weakness; headache; rapid, weak pulse What to do: - Stop and find a cool place to rest the person; drink cool water to drink -Loosen/remove clothing and rub body with a cool, wet towel, or ice packs -Place person in a supine position with the legs elevated 8 to 12 inches

Elastic-Band Resistive Exercise

Help increase strength, mobility, functional ability, aid in rehab in injuries

Myofibrillar hypertrophy

Increases the rea density (size) of microfibrils •Developed with heavy resistances and low repetitions

Aging

Improve functional status, Maintain independent living status, Avoid disability. Improvements in maximal oxygen uptake in older adults are similar to those of younger people

Sarcoplasmic hypertrophy

Increases the sarcoplasm •Achieved by performing a larger number of repetitions at lower resistances

Exercise Intolerance

Inability to achieve prior or expected intensity of training. Signs of intolerance •Irregular heart rate, Difficult breathing, nausea, vomiting, Lightheadedness, headache, dizziness Recovery heart rate serves as a gauge •Heart rate should return to below 120 bpm five minutes into recovery

Base fitness conditioning

Include cardiorespiratory fitness, muscular fitness, flexibility, and recommended body composition. Preparing for Sports Participation

Training for distance

Include several training sessions when length is extended beyond race length, but pace is slightly decreased. Preparing for Sports Participation

Benefits of Strength Training

Increased tendon/ligament strength, Increases or maintains muscle mass •Higher resting metabolic rate (RMR) •Decreases the risk for injury •Reduces chronic back pain and alleviates arthritic pain •Prevents osteoporosis •Decreases risk for chronic disease •May help lower the risk of high blood pressure and diabetes •Regulate glucose/insulin action and uptake/storage into muscle cells •Improves cholesterol levels •Promotes psychological well-being

Coordination

Integration of the nervous and muscular systems to produce correct, graceful, and harmonious body movements

Pregnancy

Intensity: •Encouraged to participate in MPA •Women who do strenuous exercise may continue to do so •BUT, gradually decrease the amount, intensity, and change mode as pregnancy advances •Time/Frequency: •Accumulate 30 minutes of MPA •Most, if not all, days of the week •Type: •Gradually switch from weight-bearing/high-impact activities to non-weight-bearing/lower-impact activities •Avoid activities that involve potential contact or loss of balance •Post first trimester, avoid exercises that require lying on the back •Stretching exercises are to be performed gently

Exercise prescription

Involves principles of cardiorespiratory fitness, muscular fitness, and flexibility

Arthritis

Keep moving to keep joints lubricated! •combine stretching, aerobic, and strength-training •Begin with low-intensity for resistance exercises and gradually build up •Avoid high-impact activities •Low-impact activities: swimming, water aerobics, and cycling

Stability Exercise Balls

Large, flexible, inflatable ball used for exercises that combine Pilates with core strength training Develop abdominal, hip, chest, and spinal muscles with added balance/stability challenge

Sport-specific conditioning

Match sport components for aerobic/anaerobic capabilities, muscular strength and/or endurance, and range of motion. Preparing for Sports Participation

Joint Specific

Measuring flexibility at one joint does not mean a person has flexibility at their other joints •Depends on the structure of the joint •Elbow vs. Hip •Depends on cartilage, ligaments, tendons, muscles that support that joint •Previous injury to a specific joint may cause decreased ROM due to scar tissue

Frequency of Flexibility

Minimum of 2-3 days per week • Ideally 5-7 days per week •Maintenance: •After 6-8 weeks, only 2-3 sessions per week of 3 repetitions of 15-30 seconds each

Static (slow-sustained) stretching

Muscles are lengthened gradually through a joint's complete range of motion and held at final position. Most frequently used and recommended

Smoking

Negative effects of smoking are not offset •Decreased oxygen carrying capacity of the blood •Increased airway resistance •Exercise provides incentive to stop smoking

Shin Splints

Pain in the anterior compartment of the tibia. Causes Lack of gradual conditioning, Doing activities on hard surfaces, Fallen arches/flat feet

Sit-and-Reach Test

Part of fitness testing that measures flexibility. Common in health settings •Estimates flexibility of the hamstring and low back muscles

Strength Training

Program designed to improve muscular strength or endurance through a series of exercises

Physiological Response

Proprioceptors protect muscles from injury during stretching •Muscle spindles •Located within the belly of the muscle •Detects changes in muscle length and initiates the stretch reflex •Golgi tendon organ •Located where muscle fibers attach to the muscle tendon •Initiates an inverse stretch reflex

Acute Sports Injuries

R = rest •I = ice application •Cold should be applied 3-5 times a day for 15 minutes at a time during the first 36-48 hours •After the first 36-48 hours, heat can be used if the injury shows no further signs of swelling •C = compression •An elastic bandage or wrap can be used for compression •E = elevation •Elevating the body part decreases blood flow and therefore swelling

Flexibility Guidelines

Range of joint mobility can be increased and maintained through a regular stretching program •A comprehensive stretching program should include all body parts •To increase total range of motion of a joint, the specific muscles surrounding that joint have to be stretched progressively beyond their accustomed length

Ballistic stretching

Requires a fast and repetitive bouncing motion to achieve a greater degree of stretch

High-intensity interval training (HIIT)

Results in greater training volume at a higher exercise intensity •Perform high- to very high-intensity intervals (at least 80 percent of maximal capacity) that usually last 6-60 seconds, each followed by a low- to moderate-intensity recovery interval Part of Exercise Prescription for Health & Fitness

Strength Gains

Seen in 1st 8 weeks Experience Improvments: None 40%, Some 16%, Lots 10%

Controlled ballistic stretching

Slow, short, gentle, and controlled ballistic movements

Sport Specific Training

Specific sports require training with movements that closely match the demands of the chosen sport •Development of agility, balance, coordination, and reaction time is highly task specific •Rate of learning in skill-related fitness varies from person to person

Isometric training

Static training. muscle contractions produce little or no movement as in pushing or pulling against an immovable object

Frequency

Strength-training should be done through a total body workout •2-3 days per week rest interval of 48-72 hours is recommended

Dynamic stretching

Stretching method using full range of motion. speed of movement, momentum, and active muscular effort

Muscle Cramps

Sudden and sometimes painful contractions of the muscles. STRETCH the muscles involved •Rub and massage

Periodization

Systematic variation in intensity and volume to enhance fitness and performance •Periodization training system cycles •Macrocycles: overall training period •Mesocycles: weekly or monthly training phases •Microcycles: weekly or daily training

Flexibility

The ability to move your body parts through their full range of motion. Abruptly forcing a tight muscle beyond its achievable range of motion may lead to injury •Decline in flexibility can cause poor posture and subsequent aches and pains that lead to limited and painful joint movement

1 RM

The maximal weight an individual can lift just once. Highly specific to area/region. Gold standard for dynamic strength assessment. The greatest resistance that can be moved through the full range of motion in a controlled manner with good posture

Dietary Guidelines

The timing, dose, and type of protein are all important in promoting muscle growth. Increase protein to 1.2-2.0 g per kilogram of body weight per day. Whey protein, found in milk, has been shown to be the most effective

Reaction Time

Time required to initiate a response to a given stimulus

Specificity of Training

Training program must be specific to obtain the desired effects •Specific adaptation to imposed demand (SAID) training •Strength-training exercises mimic the movement patterns in a particular activity

Basic exercise training principles

Understanding deepens as principles are applied part of Exercise Prescription for Health & Fitness

Hand-Grip

Useful index of overall musculoskeletal condition due to its functional importance in everyday tasks Static and maximal contraction

Training Volume

Volume quantifies the amount of work performed during a training session •Sum of all repetitions performed multiplied by the resistances used during a strength-training session •Athletes typically use high training volumes and low intensities to achieve muscle hypertrophy and low volumes and high intensities to increase strength and power

Ultra-short workouts

Works several muscle groups to fatigue while heart rate is elevated •Consists of 10 minutes or less of high-intensity progression Part of Exercise Prescription for Health & Fitness

Progressive resistance training

a gradual increase of resistance over time •Muscular Strength •Once 12 repetitions becomes easy, increase 5-10 lbs •Larger muscle mass and multi-joint exercises allow more repetitions Muscular endurance •15-25 reps is appropriate

when to stretch

before and after intense activity.

Recovery time

between sets depends on the resistance used during each set •1-2 minutes is common for muscular endurance •2-3 minutes is used for muscular strength •10 seconds of max effort depletes ATP - takes 3- 5 minutes to restore completely

periodized training

cycling training objectives. Classical periodization: maximum strength development •Reverse periodization: muscular endurance •Undulating periodization: cycles through strength, hypertrophy, power, and endurance

Resistance

intensity or amount of weight lifted

Muscular fitness

involves both muscular strength and muscular endurance. Achieved through progressive resistance training or strength-training

Female Athlete Triad

it is a combination of 3 interrelated conditions that are related to athletic training •Absence of a regular menstrual cycle (period) •Low Energy with or without disordered eating •Low Bone Mineral Density

Dynamic training

muscle contractions produce movement (lengthening and shortening). Strength is gained through full range of motion •Improvements are measured easily by the amount lifted •Action phases 1.Concentric (shortening; positive resistance) 2.Eccentric (lengthening; negative resistance) Eccentric contractions are more effective in producing muscle hypertrophy but result in greater muscle soreness. Controlled movements

Asthma

regular program is best. Gradual warm-up and cool-down •Exercise in warm and humid conditions •Drink water before, during, and after exercise

Time

required for a flexibility session is based on the number of repetitions and the length of time each repetition is held in the final stretched position. Each exercise should be done 2-4 times •Each time hold the final position 15-30 seconds •Gradually increase the time each repetition is held to a maximum of 1 minute

Pilates

uses exercises designed to help strengthen the body's core by developing pelvic stability and abdominal control coupled with focused breathing patterns. Intended to improve muscle tone and length, instead of muscle hypertrophy

Sex

women are NOT able to achieve the same amount of muscle hypertrophy as men. men have more muscle fibers and testosterone •After 6 months of strength training, women can increase strength 50%, but with only a 10% increase in muscle size