PHED 1164 Quizzes and Final
Skill Related Fitness
Coordination Agility Speed Power Balance Reaction Time
Frequency of each major muscle group should be trained
2-3 days a week
Each gram of carbohydrate provides the human body with how many calories?
4
Type
Resistance exercises involving each major muscle group is recommended. Multi-joint exercises affecting more than one muscle group and targeting agonist and antagonist muscles are recommended. Single-joint exercises may be included after multi-joint exercises.
Cobra
The cobra can be harmful to the back, causing an impingement on the nerve, compression and even herniation of the disc, myofascial "trigger points" and spondylolysis. There are some back conditions that can benefit from the Yoga Swan so only use at the recommendation of your doctor. https://www.youtube.com/watch?v=fVq3X1tEzCY&feature=youtu.be
Popular diets on the market
There are currently a lot of Low Carbohydrate/High Protein diet plans on the market. Examples: the Atkins Diet, Whole 30, Zone, Protein and Power, Scarsdale Diet, Sugar Busters. These no carb diets force the liver to produce glucose; that glucose comes from the body proteins which lead to rapid weight loss. Problem is that this can lead to an increased risk of heart disease.
Overweight and obese are the same thing.
False
Module 2: Cardiovascular Endurance
The ability of the heart and lungs to deliver oxygen to the muscles to meet the demands of physical activity
Shoulder Stand
The shoulder stand puts the neck into extreme hyperflexion. This can cause an excessive stretch on the ligaments and aggravate other disc problems or arthritis problems.
Plasticity
the tendency to assume a new and greater length after passive stretch
Protein Intake
0.8 - 1.2 grams of protein/kg/day Divide body weight by 2.2 = weight in kg Multiply body wt. in kg by .8 and 1.2 This is the range of protein needed on a daily basis. Spread protein consumption throughout the entire day. Lean meats, fish, eggs, nuts, beans, legumes, soy products, quinoa, low fat/nonfat dairy products. (Women about 46 grams, Men about 56 grams. 3oz. of meat is about 20 grams)
The most common cancers are?
1) Breast 2) Prostate 3) Colon and Rectal 4) all of the above
What affects the ROM around a given joint?
1) Structural characteristics of the joint 2) Mechanical properties of the connective tissues 3) Temperature of the tissues being stretched 4) all the above
Exercise is the second most component of weight control
1) True
Specific Adaptations to Imposed Demands
Adaptation will be specific to the demands of the exercise.
Standing Toe Touch
Excessive forward flexion also known as hyperflexion is very dangerous for the lumbar discs.
Health Related Fitness
Muscular Strength Cardiovascular Endurance Muscular Endurance Body Composition Flexibility
Shoulder Stand2
The shoulder stand put the neck into extreme hyperflexion. This can cause excessive stretch on the ligaments and aggravate other disc problems or arthritis problems.
Ideal Workout Structure
Warm-up Workout Cool-Down Stretch
Module 1: Health
a state of complete well-being, and not just the absence of disease or infirmity
The recommended repetition range is ______ to improve strength in middle-aged and older individuals
10-15 reps
Sets
2-4 sets are recommended for most adults to improve strength and power. As single set can be effective for older and novice exercisers. 1 or 2 sets are effective in improving muscular endurance.
The formula to determine your estimated max heart:
207 - (Age x 0.7)
Target Heart Range (THR)
207- (Age x .7) = Estimated Max Heart Rate Max HR - Resting HR = HRR HRR x .60 + Rest HR = 60% Max HR HRR x .85 + Rest HR = 85% Max HR EXAMPLE: 20 year old, 70 Rest HR 207 X 14 = 193 Max HR 193 - 70 (rest heart rate) = 123 123 x .60 + 70 = 144 bpm 123 x .85 + 70 = 180 bpm 60% = 144bpm 85% = 175 bpm
What percent of Americans will acquire an STD?
25%
Water makes up __________ percent of the body weight.
50-70
What resting heart rate is considered good?
60-69
Each gram of fat provides the human body with how many calories?
9
Cardiovascular Exercise
A good exercise prescription should include the following 5 minute warm up Exercise session inside your Target Heart Range 5 minute cool down Stretching
ACSM Cardio Guidelines
Adults should get at least 150 minutes of moderate-intensity exercise per week. 30-60 minutes of moderate-intensity exercise 5/week. OR 20-60 minutes of vigorous-intensity exercise 3/week. One continuous session and multiple shorter sessions (of at least 10 minutes) are both acceptable to accumulate desired amount of daily exercise. Gradual progression of exercise time, frequency and intensity is recommended for best adherence and least injury risk. People unable to meet these minimums can still benefit from some activity.
A good exercise prescription should include the following:
All the above
Basal Metabolic Rate (BMR):
An estimate on how many calories you burn on a daily basis to stay alive Women: Multiply body weight by 10. Example: A 130 pound female would burn 1300 Calories in a day. 130x10=1300 Men: Multiply body weight by 11. Example A 185 pound male would burn 2035 Calories in a day. 185X11=2035
Repetitive Microtrauma is:
An injury which results from chronic repetitive motions that violate the integrity of our joints
Repetitive Microtrauma
An injury which results from chronic repetitive motions that violate the integrity of our joints. The minor damage is not noted initially; however, by the time it reaches the pain threshold it has become serious.
The following are phases of Periodization
Anatomical Adaptation, Hypertrophy, Maximum Strength, Power
Why Do It?
Any activity selected for an exercise program should have some underlying value (e.g., improve flexibility, strength, etc). However, even some exercises that have underlying value might have elements that can make them inappropriate or even contraindicated if done incorrectly.
Physical Activity
Any bodily movement produced by skeletal muscles; requires expenditure of energy and produces health benefits
Hyperflexion is
Bending a joint more than normal. Closing the angle at the joint
Anatomical Terms - Hyperflexion
Bending a joint more than normal. Closing the angle at the joint.
Which of the following is not considered cardiovascular exercise:
Billiards (Pool)
One of the following is not one of the dimensions of wellness:
Biological
Standing Quad Stretch 2
By cross grabbing the ankle, accidental stretching of the knee ligament is prevented.
Types of Muscular Contractions
Concentric - Length of muscle decreases as does the joint angle Raising the weight in a bicep curl would be a concentric contraction Eccentric - Length of muscles increases as does the joint angle Lowering the weight in a bicep curl would be a eccentric contraction Isometric - Even though the muscle is contracting, there is no movement at the joint. Holding a plank is an example of an isometric contraction
Module 5: Objectives
Define nutrition and describe its relationship to health and well-being. Learn the functions of nutrients in the human body Become familiar with nutrients, food groups, and nutrient standards. Learn dietary guidelines for Americans.
How to successfully control your weight
Diet- Calories should be reduced. Choose nutritious meals that are lower in fat Exercise- Expend at least 200-500 calories a day. Any form of physical activity is acceptable. Behavior Modifications- Self monitor, control events that precede eating, develop techniques to control eating, re-train your mind.
Dips
Dips can cause shoulder impingement but can be done with proper form. If you've had any shoulder problems, this may be a good one to avoid. https://www.youtube.com/watch?v=bFl8zl43arI&feature=youtu.be
Consider the Following
Does the exercise have an underlying value? Do the benefits of doing the exercise outweigh the drawbacks?
Which of the following is not a beneficial weight management tip?
Eat only fruits and vegetables
Neck Bridge
Excessive cervical spine extension is never a good idea! However, they may be necessary for wrestler's because they are used in the sport to escape a pin.
Which of the following can cause a posterior bulging disc in the lumbar spine?
Excessive forward spinal flexion
Anaerobic
Exercise that does >NOT< require oxygen to produce ATP energy
The best way to prevent low back pain is to
Exercise your core, correct posture, lift heavy objects correctly, and improve overall health.
A warmer muscle has a decreased ROM
False
If you are trying to gain weight it is not necessary to do any cardiovascular exercise.
False
It's beneficial to do weighted squats and deadlifts every day?
False
Malignant tumors are tumors that are not cancerous.
False
Range of Motion (ROM) is the ability to change directions rapidly.
False
You must exercise in the morning to receive positive benefits.
False
You need a pre-workout supplement.
False
The following exercise doesn't put excessive stress on the lumbar spine (lower back)
Feet on Bench Dumbbell Chest Press
Training Techniques
Forced Reps - Additional reps with external assistance once fatigue is reached Pre-Exhaustion - Do a set of an isolation exercise for a muscle group, then, with no rest, do a compound movement for it. Example - Chest Flyes -> Bench Press Cheating - At the end of a set, when you can't do any more reps with good form, use a bit of body swing or momentum to help get the weight past the sticking point. Don't use this technique for every rep!! Drop Sets - This entails doing a set to failure with a weight then immediately doing another set to failure with a lighter weight. Superset - Excellent way to structure a routine to save time and keep intensity high. Do a set of an exercise for one body part then immediately do a set of an exercise for the antagonistic body part, e.g. barbell curls then tricep pressdowns.
Resting Heart Rate
Heart rate BPM: <_ 59 Excellent 60-69 Good 70-79 Average 80-89 Fair >_ 90 Poor
Exercise Progress and Victory
In order to reach your exercise goals an individual needs to incorporate all the aspects into their program. Fitness Cardiovascular Exercise Strength Training Exercises Flexibility Exercises Stability and Core Exercises Nutrition Water Sleep
ATP
Is the energy that makes your entire body work and live. You must have ATP for energy to live and exercise
Proteins
Is the main nutrient that the body uses to build and repair body tissues. Amino Acids are the organic molecules we use to make protein. The main elements in amino acids are carbon, hydrogen, oxygen, and nitrogen. There are 20 different amino acids that combine to make the proteins in our bodies. Our bodies make some amino acids (non essential) but the rest we must get from food (essential).
Factors Affecting Flexibility
Joint Structure Age Gender Muscle & Connective Tissue Exercise History Temperature Resistance Training Pregnancy
Preventing Cancer*
Keep current with preventive well checks as well. Perform regular self exams. Eat plenty of fruits & vegetables Avoid tobacco Protect skin from sun Control diet & weight Exercise regularly Avoid environmental carcinogens
Intensity of Exercise
Light Intensity 30%-39% THR Moderate Intensity 40%-59% THR Vigorous Intensity 60%-89% THR
Vitamins
Major Types Fat soluble (A, D, E, K) A,D, & K are made in the body Vitamin A=from beta carotene Vitamin D= from sunlight Vitamin K=from intestinal bacteria Water soluble (C, B complex) Found in fresh fruits and vegetables
Maximal Oxygen Uptake (VO2max)
Max amount of oxygen the body is able to utilize per minute of physical activity. This is the best indicator of aerobic fitness
Proprioceptors & Stretching
Muscle Spindles Within muscle Causes stretch reflex Muscle contracts when stretch too fast Golgi Tendon Organs Produces inverse stretch reflex Relaxes muscle when there is too much tension
Does a Personal Trainer Have To Be Certified?
NO! There is no license required to be a personal trainer. They are not required to have a license, training, experience, or even know CPR. No state or federal guidelines exist on personal trainers. Anyone can call them self a "personal trainer" and begin offering services. Ask for their certifications. Some well respected ones are NASM, ACE, NSCA, and ACSM. Understand their fees and cancellation policy. To decrease cost, many now offer group personal training. Make sure their personality and training style are compatible to you. Everyone trains differently; some people like to be encouraged with energy some like to be pushed verbally. Know your goals before you go!
Body Regions to Stretch
Neck Shoulders & Chest Torso Upper Back Lower Back Hips Posterior Arm Anterior Thigh & Hip Flexor Posterior Thigh Adductors "Groin" Calf
General Exercise Guidelines
No hyperflexion of knee or neck No hyperextension of neck, knee or low back No twisting or lateral force to the knee No breath holding during exercise Avoid stretching already long / weak muscles Avoid shortening already short /strong muscles Avoid passive neck stretches and any ballistic passive stretches
Organic (USDA Organic)
Organic agriculture produces products using methods that preserve the environment and avoid most synthetic materials, such as pesticides and antibiotics. No GMOs seeds are used. Is organic worth it? That is up to your personal priorities and budget.
Which of the following is the most effective method of stretching for increasing ROM?
PNF
Pulling on Head Crunches
Pulling on the head can result in neck issues. Additionally, excessive lumbar flexion can result in lumbar disc problems. Crunches should be done in moderation. https://www.youtube.com/watch?v=wrobtZX-IaU&feature=youtu.be
Sexually Transmitted Diseases*
STDs have reached epidemic proportions in the US. 25% of Americans will acquire at least one STD. About 70 million Americans have an incurable STD. HIV/AIDS AIDS (Acquired immunodeficiency syndrome) has no known cure. destroys white blood cells, weakening the immune system. HIV is transmitted by the exchange of cellular body fluids including: Blood. Semen. Vaginal secretions. Maternal milk. Most transmissions are the result of risky behaviors. having unprotected vaginal, anal, or oral sex with an HIV‑infected person sharing hypodermic needles or other drug paraphernalia with someone who is infected. Guidelines for Preventing STDs All STD's can be 100% prevented. The best prevention technique is abstinence or a mutually monogamous sexual relationship
S.M.A.R.T Goals
Specific Measurable Acceptable Realistic Timely
Are Energy Drinks Safe For You?
Studies have shown that consuming energy drinks increase blood pressure and heart rate. They cause more forceful heart contractions which is harmful to the heart. In 2016, over 20,000 trips to the emergency room* were associated with energy drink use. A 2016 study* showed that 18-40 year olds who drank energy drinks had a significant increase in their QTc interval (a marker for abnormal heart rhythm). Other Dangers of consuming energy drinks: Headaches and Migraines Increased anxiety Insomnia Type 2 diabetes (they are high in sugar) Addiction Jitters Vomiting Stress Hormone Release
Some exercises should be used with caution or not used at all because they are "high risk" exercises
T
There are safe alternatives for most "bad" exercises.
T
Sit-ups
The U.S. National Institute for Occupational Safety and Health states that anything above 3,300 newtons is unsafe. This exercise exerts 3350 newtons on the lumbar spine. The primary mover for a situp are the hip flexors which pull on the lumbar spine. https://www.youtube.com/watch?v=CXRob-RuoLA&feature=youtu.be
Dumbbell Chest Press - Arching Lumbar Spine2
The bench press is a common exercise used to strengthen the chest muscles. Many people make the mistake of arching their back during the lift to help them lift the weight. This causes hyperextension of the back and leads to excessive compression of the discs. The proper position is with the knees bent so that the back cannot arch. Because other accessory muscles in the back cannot assist in the lift this position provides a better workout for the chest muscles.
Leg lifts/throws are contraindicated because _____________.
The hip flexors are recruited placing compressive forces on intervertebral discs
Low Back Care
The lower back is prone to injury due to the lifting of heavy objects, twisting, and sudden movements. Over time, poor posture or repetitive stress can also lead to muscle strain or other soft tissue problems. How to prevent lower back pain: Exercise your core Correct your posture Lift heavy objects correctly Improve your overall physical health Be a savvy athlete
Yoga Plow
The yoga plow put the neck into extreme hyperflexion. This can cause an excessive stretch on the ligaments and aggravate other disc problems or arthritis problems.
The yoga plow2
The yoga plow puts the neck into extreme hyperflexion. This can cause excessive stretch on the ligaments and aggravate other disk problems or arthritis problems.
Improper Neck Circles
This can cause hyperextension in the cervical spine. The next slide shows a safer way to do neck circles. https://www.youtube.com/watch?v=FicOjjgBfoQ&feature=youtu.be
An activity tracker is an electronic device that has an accelerometer that tracks footsteps, calories, heart rate and quality of sleep.
True
Periodization is the best way to get training results
True
Probiotics are the good bacteria in your stomach.
True
Sedentary Death Syndrome (SeDS) are deaths that are attributed to a lack of regular physical activity.
True
To lose weight you must burn more calories than you consume.
True
You can be too flexible?
True
Unsafe Exercises
Upright Rows Dips Behind the Neck Lat Pulldowns Yoga Plow (NASM) Behind the Neck Shoulder Presses Shoulder Stand (NASM) Seated Leg Extensions Toe Touch (NASM) Dumbbell Loaded Side Bends
Cardiovascular Exercises
Walking Jogging/Running Cycling Rowing Elliptical Trainers Swimming Stair Master Boot Camps Zumba Spinning Class Dance/Hip Hop Racquet Sports Aerobics Group Exercise
Weight machines vs bodyweight exercise
Weight machines: May need a trainer or gym membership Require investment into buying equipment and more knowledge about to use the equipment Can be intimidating Weight machines offer a more narrow range of motion and target only specific muscle groups at once More difficult to adjust workouts to your ability level Bodyweight exercises: accessible, convenient and modifiable Don't need equipment or gym membership, just your body and enough space. Simple, can do them on their own without supervision and be safe Certain exercises work numerous muscles simultaneously and have wider range of motion More forgiving, allows you to easily adjust the exercise to your ability level
Dumbbell Side Bends
Weighted lateral flexion can irritate the spine. If you choose to use this exercise, do it with only one dumbbell and limit the range of motion. https://www.youtube.com/watch?v=86QEhoQw6nE&feature=youtu.be
Cardiovascular Exercise Prescription
When starting an exercise program you should start with a short duration with light intensity and gradually increase the minutes and intensity to avoid undue fatigue and exercise-related injuries. This also creates a good habit of exercising After week 6 continue to gradually increase minutes and gradually increase intensity Week: 1 Frequency/week: 5-7 times Minutes: 5 Intensity: Light Week: 2 Frequency/week: 5-7 times Minutes: 10 Intensity: Light Week: 3 Frequency/week: 5 times Minutes: 15 Intensity: Light to Moderate Week: 4 Frequency/week: 5 times Minutes: 20 Intensity: Light to Moderate Week: 5 Frequency/week: 3-5 times Minutes: 25 Intensity: Moderate Week: 6 Frequency/week: 3-5 times Minutes: 30 Intensity: Moderate
Which is the definition of hyperlaxity?
allows the joints to achieve a ROM that exceeds the normal range of motion
Hyperlaxity
allows the joints to achieve a ROM that exceeds the normal range of motion. Can increase risk of injury.
Cardiac Output
amount of blood pumped by the heart in on minute
Stroke Volume
amount of blood pumped in one beat
Recovery time
amount of time the body takes to return to resting levels after exercise
Which of the following is not a starch?
apple
What affects your body weight?
diet, heredity, exercise
Which method of stretching is acceptable to do after the warm-up and before the workout?
dynamic
Aerobic exercise does not require oxygen to produce ATP.
f
Exercise is a type of physical activity that is not planned or structured, and uses repetitive bodily movements with the intent to improve a component of Health.
f
Risk factors are lifestyle and genetic variable that may lead to disease or death, and one that is not modifiable is Obesity
f
VO2max is also known as submaximal oxygen uptake.
f
Which one of the following is not a component of skill?
flexibility
The current fad diets of low carbohydrate/ high proteins can lead to.
heart disease
The main function of minerals is to
help regulate body functions
3 POSTURAL PROBLEMS AND HOW TO FIX THEM Rounded Shoulder Posture
https://www.youtube.com/watch?v=oLwTC-lAJws&feature=youtu.be Anterior muscles acting on the shoulders (pectoralis major and minor) become tight while the posterior shoulder muscles (rotator cuff, rhomboids, mid/lower trapezius) become lengthened and weak Solutions: Foam roll thoracic spine Statically stretch pectoralis major and minor Strengthen posterior shoulder muscles
The amino acids that our body makes are called
non-essential
What is the most critical public health problem for the 21st century?
obesity
The most common method of stretching is:
static
The main function of carbohydrates is to
supplies energy during exercise
How many minutes should you perform cardiovascular exercise if you want to lose weight?
45-60 minutes.
How many times a week should you exercise if you want to lose weight
5-7
Exercise
A type of physical activity that is planned, structured, and repetitive bodily movement with the intent of improving or maintaining a component of health
Functional Training
Absolute Strength: The greatest amount of weight that can be lifted (RM) Relative Strength: Strength divided by body weight Functional Strength: Amount of strength that can be used on the field or in everyday activities
SMART goal includes all of the following except
Actualize
Benefits of resistance training include:
All the above
Upright Shoulder Row2
Although this one is a great muscle-mass developer, it puts the shoulders and wrists into positions that have been linked to impingement syndrome and ligament tears. An overhead press with either a barbell or dumbbells will not only be safer, but it might even develop the shoulders better.
Cardiac Output is:
Amount of blood pumped by the heart in one minute of time.
In almost all cases, bad exercises can be replaced by safer and more effective exercises. The lecture will compare bad exercises and then provide better alternatives.
Any activity selected for an exercise program should have some underlying value (e.g., improve flexibility, strength, cardiovascular fitness). However, even some exercises that have underlying value might have elements that can make them inappropriate or even contraindicated if done incorrectly. Thus, an exercise for extremely physically fit individuals can be appropriate because the quality of movement they display in doing it meets the objectives for which the exercise was designed. However, if the same exercise were done by individuals with poor physical fitness (e.g., lack flexibility, have weak abdominal muscles); their renditions of the exercise could be deemed totally inappropriate (or even contraindicated) because their quality of movement is poor.
Lat Pulldowns behind the neck
Are potentially dangerous for the shoulders
Progressive Overload
As adaption occurs, an increase in the stimulus is necessary
6 Essential Nutrients & Main Function
Carbohydrates: supplies energy during exercise and to cells in the brain Protein: forms structures of body parts, hormones, cell membranes, repairs tissues, helps in growth Fat: Supplies energy at rest; insulates Vitamins: promote specific chemical reactions in cells Minerals: help regulate body functions; aid in the growth and maintenance of body tissues. Water: makes up 50-70% of body weight; transports chemicals, regulates temp, removes waste, and is the medium for all reactions in the body
Impingement Syndrome is
Caused by rubbing of the supraspinatus against the acromion
According to iEMG, a good exercise choice for the Pectoralis Major (chest) would be:
Decline dumbbell bench presses
Exercise and weight management
Exercise improves weight loss while on a negative calorie diet. Strength training helps to increase lean body mass. Exercise helps increase muscle tissue, connective tissue, blood volume, glycogen, enzymes, and other structures within the cell. How much exercise do we need? 30-45 min 3-4 days a week for health benefits 45-60 min 5-7 for weight loss Inside your THR
Aerobic
Exercise that requires oxygen to produce ATP energy
Resistance Exercise Prescription
FITT-VP principle of exercise prescription Frequency (how often) Intensity (how hard) Time (duration or how long) Type (mode or what kind) Repetitions (how many) Sets (group of consecutive repetitions) Pattern (rest) Progression (advancement)
Exercise Prescription
FITT-VP principle of exercise prescription Frequency (how often) Intensity (how hard) Time (duration or how long) Type (mode or what kind) Total Volume (amount) Progression (advancement)
Fad Dieting
Fad Diets usually deceive people with a "quick and easy way to lose weight". Must follow strict instructions to lose weight. Tend to have very low calorie diets, much of weight loss is water and muscle, not fat. Water weight loss looks good on a scale, but not true loss of fat. Usually gain weight back, if not more.
Genetically modified organisms (GMOs) are considered safe by most developed nations.
False
Muscle will turn to fat when not used
False
Once you lose weight, you will not have to be committed to your physical fitness or healthy diet anymore.
False
Personal Trainers are required by state law to by certified.
False
FITT Principle for Health Maintenance
Frequency: 3-4 times per week Intensity: 60-85% THR Time: 30-45 minutes inside THR Type: Aerobic Exercises
FITT Principle for Weight Loss and Increased VO2max
Frequency: 5-7 times per week Intensity: 60-85% THR Time: 45-60 minutes inside THR Type: Aerobic Exercises
Specificity of Training
Only the muscles trained will adapt and change in response to a given exercise
Sample Beginner Routine
Perform circuit style. Start at the top of the list and perform 15 reps of the first exercise. Proceed to the next exercise without resting. After the last exercise, rest a couple minutes and repeat for 2 sets. Eventually progress to 3 sets. 1. Goblet Squats 2. Dumbbell Chest Press 3. Lat Pulldown 4. Shoulder Press 5. Bicep Curl 6. Tricep Pressdown
Effective Targeted Exercises
Rectus Femoris - Squats with shoulder width stance Latissimus Dorsi - Bent-over barbell rows Posterior Deltoids - Standing dumbbell bent laterals Biceps Femoris - Standing leg curls Biceps - Preacher curl Pectoralis Major - Decline dumbbell bench presses Gastrocnemius - Donkey calf raises Anterior Deltoids - Seated front dumbbell presses Pectoralis Minor - Incline dumbbell bench presses Triceps - Decline triceps extension (bar) Medial Deltoids - Standing dumbbell side laterals
Important Definitions
Reps - Number of times you perform a specific exercise One complete motion of an exercise Sets - Number of cycles of reps that you complete Group of consecutive repetitions Hypertrophy - Increase in muscle size Atrophy - Decrease in muscle size RM (Repetition Max) - How much weight can be lifted maximally for one repetition
Which of the following is not a benefit of Functional Training
Requires a gym membership
Pattern
Rest intervals of 2-3 min between each set of repetitions are effective. A rest of 48 hours between sessions for any single muscle group is recommended.
Leg Extensions
Seated Leg Extensions lead to a lot of knee issues. Here's a great article on the subject: https://www.t-nation.com/training/truth-about-leg-extensions https://www.youtube.com/watch?v=mOaSjjdn-Hw&feature=youtu.be
Train the Core the Right Way
Spine and core expert Dr. Stuart McGill gives some insight into proper core training. https://www.youtube.com/watch?v=qsup3ZvzAjU&feature=youtu.be
Dumbbell Chest Press - Arching Lumbar Spine
The space between the bench and the lumbar spine shows an excessive curvature of the lumbar spine. This extra pressure on the lumbar spine can be avoided by placing your feet on the bench as demonstrated in the next slide. https://www.youtube.com/watch?v=LKRiHlMHVkM&feature=youtu.be
Tight hip flexors can contribute to gluteal amnesia?
True
Train the
movement not the muscle
How many people die a year as a result of poor diet and lack of physical activity?
over 650,000
Cardiovascular Endurance - The ability of the heart and lungs to deliver oxygen to the muscles to meet the demands of physical activity.
t
Health is characterized by a complete state of well-being.
t
Why do most people not eat right?
1) already done the damage 2) lack of knowledge 3) it taste good
Trans Fat is
1) man made by heating unsaturated fats into solids 2) used to increase shelf life 3) found in margarine, crackers, cookies, and chips
Anatomical Terms - Hyperextension
A joint extended beyond the normal range of motion
Hyperextension is
A joint extended beyond the normal range of motion
Balancing the Diet
Fruits, grains, vegetables, protein, dairy
The primary mover while performing a leg lift is
Hip Flexors
Life Expectancy
Number of years a person is expected to live
Simple Carbohydrates
Simple- 1 or 2 sugar molecules High glycemic index: Damaging if trying to lose weight. soft drinks, donuts, sweet cereals, jelly, chocolate, candy, cakes, sugar, brownies, honey, puddings, ice cream, biscuits, cookies, and white breads. Low glycemic index and do not promote weight gain: apples, plums, pears, peaches, oranges, melons, cherries, mangos, grapefruit, kiwi, strawberries, grapes, pineapple, lemons, and raspberries.
Choice of Exercises
Single-Joint - Isolation of a movement which uses just one joint. Examples include bicep curls, tricep pressdowns, knee extensions, knee curls, etc. Multi-Joint - Require coordinated action of two or more muscle groups or joints. Examples include squats, bench press, shoulder press, deadlift, lunges, etc. Almost all daily activities, functional movements and sports activities utilize Multi-Joint movements. Where should you focus your efforts?
Unsafe Exercises 2
Sit-ups/Crunches Lateral Shoulder Raises Hurdler Stretch Back Extensions Neck Bridge Double Leg Raises Superman
Weight Management Tips
Small frequent meals, plus snacks Smaller portions and healthy snacks Eat on smaller plates Re-train your mind and body Minimize consumption of trans fat Consume less than 10 percent of calories from saturated fat Reduce daily sodium Increase physical activity Improve eating and physical activity behaviors Limit consumption of foods with refined grains Limit highly processed foods
Six Dimensions of Wellness
Social Emotional Intellectual Spiritual Physical Environmental Wellness
When to Stretch
Static stretching should be performed after the cool-down. Static stretching before the workout Doesn't reduce injuries Doesn't improve flexibility Decreases strength
The following are all types of flexibility techniques
Static, ballistic, dynamic, PNF
Which of the following exercise isn't known to cause impingement syndrome?
Straight Leg Lifts
In order to reach your health and wellness goals you must include all of the following except:
Stress Management
Curl-ups on a "swiss" ball are very hard on the discs in the back
T
Functionally, the job of the abdominals is to stop motion, not create motion
T
Wellness
The constant and deliberate effort to stay healthy and achieve the highest potential of well-being
75% of Americans are either overweight or obese.
True
The amount of heat needed to raise one gram of water one degree Celsius is a
calorie
You should seek medical clearance if you answered yes to any of the PAR-Q questions.
True
The main elements in amino acids are
nitrogen, oxygen, carbon, and hydrogen
Energy drinks are known to cause.
1) jitters 2) insomnia 3) heart issues 4) all of the above
Moderate vs Vigorous Intensity Exercise
Light to Moderate Provides adequate health benefits such as reducing the risk of disease Moderate to Vigorous More beneficial health benefits than moderate. Help improve overall fitness. Increases VO2max
Healthy life expectancy (HLE)
Number of good years a person is expected to live in good health. Subtract ill-health years from overall life expectancy.
Upright Shoulder Row
The upright shoulder row can cause or aggravate shoulder impingement syndrome. Shoulder impingement occurs when the tendon of the supraspinatus (a rotator cuff muscle) gets inflamed as a result of being repeatedly pressed against the bony acromion above it. It's usually a process that occurs over time. https://www.youtube.com/watch?v=98_cLqV12is&feature=youtu.be
Coconut water is a great source of electrolytes.
True
To improve strength and power, _______ sets are recommended
2-4
The Most Important Stretch?
Hip flexors get tight and short from prolonged sitting. It's important to stretch hip flexors to help prevent excess low back strain and postural deviations.
Free-Weights vs. Machines
Machines aren't always designed to fit the individual Machines use a fixed range of motion. Often doesn't mimic individual's natural movement pattern Most machines isolate a muscle negating the need to activate stabilizers Machines generally don't require a spotter Free weights allow more effective training of power
Hurdler Stretch
This exercise places a great deal of stress on the ligaments in the knee joint of the bent leg. Ligaments connect bone to bone and shouldn't be stretched.
Why Functional Training?
Time Efficient Little to no equipment required Can be done in small spaces Strength without size Improved performance
All STD's are 100% preventable.
True
Fad diets typically
1) are a quick and easy way to lose weight 2) tend to be water loss 3) usually gain weight back if not more 4) all of the above
To successfully control your weight you must
1) change your behavior 2) chose a diet that is reduced in calories and fat 3) Exercise 4) all of the above
Excessive sitting can result in:
1) gluteal amnesia 2) forward head posture 3) rounded shoulder posture 4) all the above
Flexibility
1. Flexibility refers to the degree to which a joint moves throughout a normal, pain-free range of motion (ROM). 2. It differs from person to person and from joint to joint. 3. What affects the ROM around a given joint? Structural characteristics of the joint Mechanical properties of the connective tissues Temperature of the tissues being stretched
Benefits of Flexibility Training
1. Increases Range of Motion 2. Reduction of lower back pain and injury 3. Reduction in the incidence & severity of injuries 4. Improved posture & muscle symmetry 5. Delay in the onset of muscular fatigue 6. Prevents or alleviates muscle soreness post exercise 7. Increases the level of certain skills & muscular efficiency like picking something up off the floor 8. Promotes mental relaxation
The recommended repetition range is ______ to improve muscular endurance
15-25 reps
Fat that is solid at room temperature is:
2) trans fat 3) saturated fat
Frequency of Exercise
3 days a week, Maintain cardiorespiratory fitness 5 days a week, Additional improvements of VO2 max Most days, Enhanced weight loss
A novice lifter should train at what percentage of 1-RM?
60-70%
Progression
A gradual progression of greater resistance, reps, sets and/or frequency is recommended.
Aerobic, strength, and flexibility are the order in which you must complete your workout to see the most positive change.
False
Fartlek training is defined as periods of slow running with longer periods of water breaks
False
Fiber is a carbohydrate that is digested by the body.
False
Superman
This exercise places dangerous levels of compression on the spine. Requires a long lever body position to make the erector spinae work really hard Assumes the legs are being lifted from the glutes, but it's likely the erector spinae...and they're already overloaded!
Normal blood pressure is characterized as systolic less than 120 and diastolic less than 80.
True
Wellness is defined as:
constant and deliberate effort to stay healthy and achieve the highest potential of well-being
3 POSTURAL PROBLEMS AND HOW TO FIX THEM Forward Head Posture (Text Neck)
https://www.youtube.com/watch?v=-Y04LPG6g5I&feature=youtu.be Tightness in the upper trapezius and levator scapulae muscles and weakness in the deep cervical stabilizers Solutions: Limit time spent sitting Foam roll the upper trapezius Stretch tight neck muscles...push chin towards spine Chin tucks to strengthen neck flexors
Instructional Flexibility Videos
https://www.youtube.com/watch?v=IE7nALXgXz0&feature=youtu.be&list=PLRS2DE4P39EfrJ4viya8lWiVzXfSX69Lb
When a muscle experiences atrophy, it gets ______
smaller
The main function of fat is to
supply energy at rest
VO2max is the amount of oxygen the body is able to utilize per minute of physical activity.
t
Which is the definition of elasticity?
the ability to return to original resting length after passive stretch
We do not get calories from vitamins, minerals, and water.
True
The most effective frequency of stretching is:
daily
All of the following are benefits of health related fitness except:
reduce resting metabolic rate
ATP is required for you to be able to live and exercise.
t
How often during the week do you need to exercise for health benefits?
30-45 min. /3-5 days
Repetitions
8-12 repetitions are recommended to improve strength and power 10-15 repetitions are effective in improving strength in middle-aged and older individuals. 15-25 repetitions to improve muscular endurance.
To calculate your basal metabolic rate women multiply their body weight by ________ and men multiply by ______.
10, 11
Anaerobic exercise does require oxygen to produce ATP.
F
Which of the following is possible if the shoulder press is performed with the bar behind the head?
Increased risk of shoulder injury
Joint Stability
It is possible to become too flexible which can result in joint injuries.
Minerals
Major Types Calcium Iron Sodium Selenium Found in Natural food groups
Behind the Neck Shoulder Press
The main issue with behind-the-neck presses is that the movement has to be done with the shoulders in extreme external and horizontal abduction. This exercise can cause shoulder impingement syndrome. A heavy weight supported by shoulders in an unstable position create the ingredients for injury. Instead, do the presses in front of your face. https://www.youtube.com/watch?v=7R9-j_MoM_Y&feature=youtu.be
How to Read a Food Label
This will tell you the size of serving and how many in container. Pay attention to calories that you are consuming, don't forget serving size. Limit the amounts of saturated fats and sodium you eat, and AVOID trans fat. Choose foods with less of these nutrients when possible. Make sure you get enough of the beneficial nutrients such as: fiber, protein, calcium, iron, vitamins and other nutrients you need every day. This is a quick guide to the % of each nutrient in a single serving in regards to the daily recommended amount.
All of the following foods have a high glycemic index except?
peaches
Individualization
1. No individual is the same as another. 2. Consideration must be given to genetics, fitness level, goals, motivation, etc... 3. No such thing as a one size fits all exercise program.
Types of Stretching
1. Static - slow & steady 2. Ballistic - bouncing type movements 3. Dynamic - avoids bouncing but includes movements specific to the activity 4. PNF - generally involves a 10 s passive stretch followed by the specific technique: Hold-Relax Contract-Relax
Which of the following is NOT a health related component
Coordination
For you to manage your weight long term you do not have to modify your behaviors.
False
Benefits of Resistance Training
Increases metabolic rate Burns calories Prevents Osteoporosis Maintains muscle mass Makes you stronger and fitter Develops better body mechanics (balance, posture and movement) Boosts energy levels and improves mood
Seated Toe Touch
Many people perform the seated toe touch to either stretch their low back or to stretch out the hamstrings. This is very bad on the back because of the hyperflexed position of the lumbar spine.
Elasticity
the ability to return to original resting length after passive stretch
What is the recommended number of steps that you should take each day?
10,000
How many minutes should you perform cardio exercise if you want to maintain health:
30-45 minutes.
Each pound of fat represents ____________ calories.
3500
Intensity
60% - 70% 1-RM (moderate-to-vigorous intensity) for novice to intermediate to improve strength. Experienced can increase to 80% 1-RM to improve strength. 40% - 50% 1-RM for older and sedentary individuals to improve strength. <50% 1-RM to improve muscular endurance. 20% - 50% 1-RM in older adults to improve power Each major muscle group should be trained 2-3 days/wk
The THR intensity zone you should exercise in if you want to maintain health
60-85%
What THR intensity zone is considered vigorous intensity:
60-89%
It all has to start with change!
A behavior change must occur for weight management to become a priority. You must modify old behaviors, and develop new positive behaviors. It should be a lifetime commitment to always be physically active and have a healthy diet. It is normal to have a day filled with poor choices. Tomorrow is always a new day and a new start!
Why do you not eat right?
Already done the damage Lack of knowledge You know, but impractical Like it! Tastes good!
Which 3 nutrients provide energy (calories) for the body?
Carbohydrates, fat, & protein
If you have a body mass index greater than 20% you are considered overweight.
False
Instagram and YouTube are always a reliable place to get training tips.
False
When a muscle has too much tension, this causes it to relax:
GTO
HIIT Training High Intensity Interval Training
HIIT is a form of interval training to improve cardiovascular fitness. Training that alternates short periods of high intensity exercise (85% THR) followed by a recovery period Work and recovery is on a ratio of 2:1 30 seconds to 60 seconds of high intensity exercise followed by 15-30 seconds of rest HIIT training is different than Tabata because it is longer and usually last about 20-30 minutes
What affects your body weight?
Heredity- Parents influence body shape, size, fat distribution, and metabolism. Determines ease at which weight is gained. Diet- Most important component of weight control. Most Americans overeat by 25% at every meal. Exercise is 2nd most important component of weight control. You must continue to be physically active and exercise your entire life to keep body weight at a healthy level.
When a muscle stretches too fast, this causes it to contract:
Muscle Spindle
Ballistic Stretching
Rapid, jerky, uncontrolled movement Difficult to control the motion Higher risk of injury No longer considered acceptable Increased danger of exceeding the extensibility limits of involved tissues Greater chance of causing muscle soreness Activation of the stretch reflex
Bad News: Good News:
Some exercises should be used with caution or not used at all because they are "high risk" exercises or because they may cause more harm than good. There are safe alternatives for most "bad" exercises.
Exercise accentuates weight loss while on a negative calorie diet.
True
I can use the LSC-Cy Fair fitness center free as long as I am a current student.
True
Inactivity for even a few days reverses your cardio respiratory gains.
True
Gluteal Amnesia
When a muscle becomes too tight, it forces the muscle on the opposite side of the joint to stop working correctly. In the case of Gluteal Amnesia, the hip flexor muscles can become shortened and tight from too much sitting which "turns off" the gluteal (butt) muscles.
Functional Training Equipment
You Dumbbells Bands and Pulleys Medicine Balls Stability Balls Kettlebells Suspension Equipment Sandbags
How do you Lose weight?
You must burn more calories than you consume!
3 POSTURAL PROBLEMS AND HOW TO FIX THEM Lumbo-Pelvic-Hip Postural Distortion Pattern
https://www.youtube.com/watch?v=K-CrEi0ymMg&feature=youtu.be Anterior pelvic tilt with concomitant excessive lumbar extension Solutions: Limit time spent sitting Foam Roll hip flexors Stretch hip flexors Hip bridges
Which of the following is not a benefit of flexibility training?
increases strength when used after the warm-up
The main function of vitamins is to
promote specific chemical reactions in the cells
If the caloric intake is too low the body will?
slow the metabolic rate
Regarding a concentric muscle contraction:
the length of the muscle shortens
Regarding an isometric muscle contraction:
the length of the muscle stays the same
Which is the definition of plasticity?
the tendency to assume a new and greater length after passive stretch
The ideal workout routing would be performed in the following order:
warm-up, workout, cool-down, stretch
Foods and nutrients that you should increase
Fruits and Vegetables Whole grains Low-fat dairy products Lean protein Fish Healthy fats Foods high in fiber Water
Which of the following exercises is most likely to cause impingement syndrome
Shoulder Lateral Raise
Stroke Volume is:
Amount of blood pumped in one heart beat
Time
No specific duration has been identified for effectiveness
Health Effects of Obesity
Over 670,000 Americans die a year as a result of poor diet and lack of physical activity Hypertension Cholesterol levels Diabetes Cancers - colon, rectum, kidney, breast, prostate, gallbladder, ovarian, and uterine Obesity and related health issues are the most critical public health problem for the 21st century Will decrease your life span and negatively impact the quality of life
What is a Calorie?
A calorie is the amount of heat necessary to raise the temperature of 1 gram of water 1° C; used to measure the energy values of food and the cost of physical activity. 900 popcorn 1270 sandwich 1537 salad 120 soda 350 cucumber
Strength training does not help increase lean body mass.
False
Benefits of Health Related Fitness
Increased: Healthy body weight, Resting metabolic Rate, Immune system, Energy levels, Physical Appearance, Self Esteem Decreased: Resting Heart Rate, Blood Pressure, Cholesterol Level, Body Fat, Risk of chronic disease, Mortality Rate, Recovery Time
The Cobra
It can be harmful to the back, causing an impingement on the nerve, compression and even herniation of the disc, myofascial ``trigger points'' and spondylolysis. It should be noted that this movement is sometimes used in physical therapy for certain conditions.
Tabata Training
Training time is only 4 minutes long Perform a 5 min easy warm up. Perform an Exercise at 100% intensity for 20 seconds followed by a 10 second rest You perform this cycle 8 times which is a total of 4 minutes Choose large muscle groups (legs) Use the same move for all 8 repetitions for best results
Cancer is the abnormal. Uncontrolled growth of cells, which left untreated, will ultimately cause death.
True
The concept of periodization provides a theoretical training model that organizes the manipulation of the training variables for a specific period of time.
True
When a muscle experiences hypertrophy, it gets ______
larger
Module 8: Objectives
Dispel common misconceptions related to physical fitness and wellness. Give practical advice and tips regarding safety. Clarify additional concepts regarding nutrition and weight control Answer questions regarding wellness and aging.
Exercise videos
Dumbbell Exercises https://www.youtube.com/watch?v=y1r9toPQNkM&feature=youtu.be Bands and Pulleys https://www.youtube.com/watch?v=OhOe6yA_zYk&feature=youtu.be Medicine Balls https://www.youtube.com/watch?v=BwtaEAr8qI0&feature=youtu.be Stability Ball https://www.youtube.com/watch?v=BXY_iBeQzJE&feature=youtu.be Kettlebells https://www.youtube.com/watch?v=lbFzh44yN-s&feature=youtu.be Suspension Equipment https://www.youtube.com/watch?v=MbybxX5cXBE&feature=youtu.be Sandbags https://www.youtube.com/watch?v=l6s5wn4QKpw&feature=youtu.be https://www.youtube.com/watch?v=ueeUf-AMPiI&feature=youtu.be
Calories In Vs Calories Out
Energy-balancing equation: If caloric output is more than intake, you will lose weight But, this is not exactly how it works! If caloric intake is too low, the body slows the metabolic rate Slow metabolic rates use less energy and therefore burn fewer calories 1,200 Minimum intake for women recommended 1,500 Minimum intake for men recommended
When seeking a qualified personal trainer, the most respected certifications are.
NSCA, ACE, NASM, and ACSM
Blood Pressure Guidelines
Normal: <120 systolic, <80 diastolic Elevated: 120-129 systolic, <80 diastolic Hypertension Stage 1: 130-139 systolic, 80-89 diastolic Hypertension Stage 2: >140 systolic, >90 diastolic
Module 6: Objectives
Recognize myths and fallacies regarding weight management. Understand the physiology of weight control. Become familiar with the effects of diet and exercise on resting metabolic rate. Identify behavior modifications that will help a person adhere to a lifetime weight maintenance program.
Proper Neck Circles
This is the correct method of doing neck circles. Notice the movement in which the neck is hyperextended is left out. https://www.youtube.com/watch?v=Z_hWYFqwALA&feature=youtu.be
Exercise and Energy
10 min of exercise burns approximately 100 calories There are 3,500 calories in a pound If you want to lose 1 pound you must expend 3,500 calories more than you ate. 1-2 lbs. is the most you should lose in a week.
Cancer
Cancer is the abnormal, uncontrolled growth of cells, which if left untreated can ultimately cause death.* Benign Tumors- a tumor that is not cancerous. Malignant Tumors- a tumor that is cancerous and capable of spreading. Metastasis- the spread of cancer cells form one part of the body to another. Common Cancers:* Colon and Rectal Breast Prostate Skin
Feet on Bench Dumbbell Chest Press
Feet on the bench prevent excessive arching in the lumbar spine. https://www.youtube.com/watch?v=H_0LYeq67DY&feature=youtu.be
Dynamic Stretching
Similar to ballistic but avoids bouncing Puts an emphasis on functionally based movements Includes movements specific to the activity Example arm swings Requires balance and coordination
Proper Lateral Shoulder Raise
By leaning forward 30 degrees at the waist, the line of pull is shifted from the supraspinatus rotator cuff muscle to the medial deltoid. It's a much safer variation of the Lateral Shoulder Raise. https://www.youtube.com/watch?v=fZsVfGmmvyQ&feature=youtu.be
How should you eat everyday?
Carbohydrate and protein at 3 meals and 2 snacks each day. Add healthy fat at least 2 times a day. Eat as little processed food as you can. PLAN Minimize eating out! http://fastfoodnutrition.org
Energy and Calories
Carbohydrates 4 calories/gram Protein 4 calories/gram Fats 9 calories/gram We do not get calories from vitamins, minerals, and water. Example: Cheerios has a 118 calories per serving Carbohydrates 22 g (x4) Protein 3 g (x4) Fat 2 g (x9)
How To Choose a Fitness Facility
Every gym has a personality, make sure you are comfortable in the gym you select. Try it out at least once before you purchase a membership. Make sure the gym membership is in your budget. There are many styles of gyms with varying membership rates for all budgets. Remember as long as you are a student, you can use the LSC-CyFair fitness center for free. Check to see if the gym times are compatible with your schedule. If you are interested in group fitness or group training, make sure that is available. If utilizing their personal trainers, check to see what certifications they have. Keep in mind there are many options other than a traditional gym. You can select a specific workout facility such as: Orange Theory, Pure Barre, Yoga, Pilates, Camp Gladiator, and CrossFit.
Hyperflexion of the knee or neck is a safe way to increase range of motion
F
When starting an exercise program, you should start with a short duration with high intensity and gradually increase the minutes and intensity to avoid undue fatigue and exercise-related injuries.
F
Stretching Prescription
Frequency 2-3 d/wk with daily being most effective Intensity Stretch to the point of slight discomfort or feeling of tightness in muscle Time 30-60 seconds of static stretching holds for older persons 10-30 seconds of static stretching holds for most adults PNF - 3-6 sec contraction at 20-75% of maximum intensity followed by 10-30 sec static stretch Type Static flexibility (active or passive), dynamic, ballistic and PNF Volume Provide a total of 60 seconds of stretching time per target muscle group for any stretching method utilized Pattern 2-4 repetitions of each stretch is recommended Progression Optimal progression is unknown
What is GMO? (Non-GMO Project picture)
GMOs (or "genetically modified organisms") are living organisms whose genetic material has been artificially manipulated in a laboratory through genetic engineering, or GE. Are GMOs safe? Most developed nations do not consider GMOs to be safe. In more than 60 countries around the world, including Australia, Japan, and all of the countries in the European Union, there are significant restrictions or outright bans on the production and sale of GMOs. What health issues are linked to GMOs? Allergies, cancer, skin issues, IBS, and many more. The United States is the worst when it comes to food quality. This is due to the industrialization of food crops and personal monetary agendas of big agri-business.
What are "natural flavors?"
Natural flavors are entirely human made. It is an inexpensive way to add flavoring to our food. Example: Castoreum This chemical is derived from a gland taken out of beaver and is located very close the beaver's anus. I know it may be hard to believe but after a lot of processing, it is considered a legal "natural flavoring" and will be listed as such in an ingredient list. Common foods that might contain castoreum are raspberry, strawberry and vanilla flavoring, ice cream, soda and yogurt. Castoreum is mostly used in alcoholic beverages, baked goods, gelatins, puddings, soft candy, frozen dairy, hard candy, chewing gum.
Are you overweight or obese?
Obesity: Defined as a Body Mass Index (BMI) of 25 % for men and 30% for women or greater. Overweight: A body mass index of greater than 25%. 75% of Americans are either overweight or obese Body Mass Index (BMI) is a useful tool to screen the general population, but fails to differentiate fat from lean body mass. Often individuals with a large amount of muscle mass can easily fall into the moderate or even high risk categories.
Comparing Stretching Techniques
PNF - Capable of producing greater improvement in flexibility Static - Has to be done often and held for extended periods of time. Prior to exercise may decrease core and muscle temperature when compared to dynamic stretching Dynamic - Research supports use prior to activity Ballistic - Can cause injury in untrained or already injured person Can maintain flexibility w/ stretching 1 day a week, but to improve flexibility must perform 3•5 times/week
What is Periodization?
Periodization is the best way to get training results. The concept of periodization provides a theoretical training model that organizes the manipulation of the training variables for a specific period of time. Periodization is the overall, long-term, cyclic structuring of training and practice to maximize performance. Simply put, "Planned Results".
Resistance Training Principles
Specificity of Training - Only the muscles trained will adapt and change in response to a given exercise SAID (Specific Adaptations to Imposed Demands) - Adaptation will be specific to the demands of the exercise Progressive Overload - As adaption occurs, an increase in the stimulus is necessary Variation - Exercise stimulus needs to change over time Periodization - Phases of training manipulating training variables to achieve planned results Prioritization of Training - Focus on specific goal corresponding to the phase of training
Lateral Shoulder Raise
The Lateral Shoulder Raise can cause or aggravate shoulder impingement syndrome. Shoulder impingement occurs when the tendon of the supraspinatus (a rotator cuff muscle) gets inflamed as a result of being repeatedly pressed against the bony acromion above it. It's usually a process that occurs over time. The next slide shows a modification to this exercise that minimizes risk to the rotator cuff muscle. https://www.youtube.com/watch?v=XqVon0doWvg&feature=youtu.be
Back Extensions
The National Institute of Occupational Safety and Health has set the action limit for low back compression at 3300 N. Performing one back extension, imposes over 4000 N or about 890 lbs of compression on the spine. That's too much stress on the back making this exercise one to avoid. https://www.youtube.com/watch?v=4QvUAipq7Jo&feature=youtu.be
Compressive Forces
The U.S. National Institute for Occupational Safety and Health states that anything above 3,300 newtons is unsafe. Straight leg sit-up — 3506 N Compression Bent leg sit-up — 3350 N Compression Curlup feet anchored — 2009 N Compression Curlup feet free — 1991 N Compression Quarter sit-up — 2392 N Compression Straight leg raise — 2525 N Compression Bent leg raise —1767 N Compression Cross knee curl-up — 2964 N Compression Hanging straight leg — 2805 N Compression Hanging bent leg — 3313 N Compression Isometric side bridge — 2585 N Compression Back extensions — 4000 n (1000 Ibs) of spinal compression Superman — 6000 n (1400 lbs) of spinal compression
How do I know my Body fat?
The best way find out your body fat percent is to use a BIA (Body Impedance Analyzer) or a Skinfold assessment. Female - percent body fat Essential 8 -- 12 Low/Athletic 13 --18 Fitness 19 -- 22 Acceptable 23 -- 31 Overfat 32 -- 37 Obese >38 Male - percent body fat Essential 3 -- 5 Low/Athletic 6 -- 10 Fitness 11 -- 15 Acceptable 16 -- 20 Overfat 21 -- 24 Obese >25 Male and Female - Body Mass Index (BMI) Underweight <18.5 Normal 18.5 - 24.9 Overweight 25 - 29.9 Obesity 30 - 34.9 Extreme Obesity 35 - 39.9 Morbidly Obese > 40
Leg Lifts
The primary mover for a leg lift are the hip flexors. The origin of hip flexors is on the lumbar spine. With every repetition there is a pulling on the lumbar spine which can cause back problems. https://www.youtube.com/watch?v=pqsVFB70x3o&feature=youtu.be
Excessive flexion or extension on the spine can cause pressure on one end of the intervertebral disc. The disc is comprised of a tough circular exterior surrounding a soft inner core. The outer region is made up of a ring of fibers called the annulus fibrosus. The jelly-like core is made up of water and collagen fibers and is named the nucleus pulposus. Numerous flexions of the spine may cause a rupture of the ligament fibers through which the nucleus pulposus will leak through. The protruding substance may then impinge on a nearby peripheral nerve causing pain, sciatica, and/or numbness. Excessive flexion of the lumbar spine can result in a posterior bulging disc.
These are some common anatomical terms that need to be understood before processing with the rest of the lecture.
Lat Pulldown
This is the correct way to perform a Lat Pulldown. Notice the bar is being pulled in front of the face and not behind. https://www.youtube.com/watch?v=qh63tZcXqJc&feature=youtu.be
Shoulder Press
This is the proper method for shoulder presses. Notice the bar is being pressed in front of the face and not behind the head. https://www.youtube.com/watch?v=s4bskh0vX-o&feature=youtu.be
Time of Exercise
Time of exercise depends on the intensity level and your Target Heart Range Time: 20-60 min, Target Heart Rate: 60-89% THR, Intensity: Vigorous Time: 30-60 min, Target Heart Rate: 40-59% THR, Intensity: Moderate Time: 45 min, Target Heart Rate: 30-39% THR, Intensity: Light Time: 60 min, Target Heart Rate: <30% THR, Intensity: Very Light
Be Careful With Online Advice!
When using social media platforms, use your knowledge from this class to make a good decision. Just because someone looks good doesn't mean they know what they are doing, nor does it mean they can make anyone else look like them. Not all workouts or advice online is safe or realistic. Choose with an educated intent. When looking for medical information reliable websites are: http://www.webmd.com and http://www.cdc.gov Be wary of sites that sell products. Compare information on other sites.
Fats (lipids)
Fat- No more than 53 grams of fat in a day!! (Unsaturated). Less than10% of total daily calories should be from saturated fat. Aim for 0. Unsaturated is good fat (liquid at room temp) Polyunsaturated (Omega 3- needed for optimal function of human body. Best sources are Mackerel and Salmon) Monounsaturated Most cooking oils, fish, nuts, avocados, olives Saturated is bad fat (solid at room temp) Meat, Butter, cheese, chocolate, cakes, cookies, salad dressing & animal fats Trans Fat (solid at room temp) Man made by heating unsaturated fats into solids Used to increase shelf life Margarine, crackers, cookies, & chips
What is the easiest way to tell if you are drinking enough water?
the color of your urine
Regarding an eccentric muscle contraction:
the length of the muscle lengthens
A plank is an example of a _________ contraction
isometric
Which of the following is not considered a part of Tabata training:
30-60 seconds of high intensity exercise followed by 15-30 seconds of rest
According to The U.S. National Institute for Occupational Safety and Health
Any compressive force above 3,300 newtons is unsafe
Fartlek Training & Interval Training
Fartlek Training is defined as periods of fast running intermixed with periods of slower running and is free-flow. Sprint to mailbox, jog to street light, walk to stop sign. You decide on the duration of the trainings Interval Training is precisely timed. 30 second sprint, 30 second jog, 30 second walk. Then repeat up to 10 times
PNF Stretching
Widely accepted as an effective method for increasing range of motion Performed with or without a partner Uses both passive movement & active muscle action How performed: Static stretch while relaxing muscle Hold stretch for 10 s, then contract muscle for 6 s with a strong isometric contraction Following a 1-2 s rest, repeat another 30 s passive stretch
False Statements Often Heard In The Gym.
Women shouldn't lift weights. Don't lift weights if you are trying to lose weight. I don't need to do cardio if I am trying to gain weight. I need a pre-workout supplement. Pain is weakness leaving the body.
Repetitive Microtrauma (also called repetitive motion injury). If one bends a paper clip a couple of times, it is still strong but its molecular makeup has been changed forever. With continued bending it will eventually break. This is similar to what happens in a repetitive microtrauma injury to soft tissue structures such as ligaments and intervertebral discs. The minor damage is not noted initially; however, by the time it reaches pain threshold it has become serious.
Stuart McGill, a prominent spine researcher, found that the forward bending movement of a traditional sit-up creates an amount of pressure on the spine that exceeds what the U.S. National Institute for Occupational Safety and Health deems safe. One experiment using a pig spine, for example, found that simulating a sit-up repetitively causes the discs to rupture, which can lead to a type of nerve damage called lumbar radiculopathy or "sciatica." Very good summary - http://www.backfitpro.com/pdf/selecting_back_exercises.pdf
Myofascial Release - Foam Roller
Foam rolling is an important component of flexibility training. Learn more in this short video: https://www.youtube.com/watch?v=DzSU2FiFKTM&feature=youtu.be
Summary
Focus on technique during the stretch Hold stretches for 10-30 seconds Do 2-4 reps each stretch for optimal gains Stretch to mild discomfort, not pain Keep breathing slow and rhythmical during stretch Stretch muscles in different positions and planes
Stretch Reflex
Mechanoreceptors in muscle tell CNS what is happening within that muscle Two of these are important in the stretch reflex Muscle spindle and the Golgi tendon organ (GTO) Sensitive to changes in muscle length GTO also sensitive to change in muscle tension
Static Stretching
Most commonly used Safe & effective Muscle gradually stretched to the point of mild tension If discomfort is felt, back off a little
This form of stretching is characterized by its rapid, jerky movement:
ballistic
Recovery Time is:
Amount of time for the body to return to resting levels after exercise.
Can You Exercise During Pregnancy?
Absolutely you can, and you should! If you are exercising prior to your pregnancy you may continue working out. If you are not exercising prior to your pregnancy you want to start with light aerobic workouts such as walking or swimming. Make you sure your doctor is aware of your fitness routine and has no medical reason why you shouldn't participate. Never exercise to exhaustion. Always be able to easily breathe during exercise. Transition to lower impact activities as you get closer to due date. You can still work the abdominal muscles even when pregnant. Elbow planks are a great and safe way to continue to work the ab muscles.
Complex Carbohydrates
Complex- Chains of sugar molecules If eaten correctly will promote weight loss. Choose whole grain, not whole wheat. Limit if not eliminate starches at your evening meal: breads, cereal, pasta, rice, beans, potatoes. Those that aid with weight loss are: whole grain foods, bran, raw vegetables, nuts, and seeds. Are an excellent sources of fiber (plant leaves, skins, roots, and seeds). Fiber are carbohydrates that cannot be digested. Fiber helps with digestion and helps to keep your blood glucose levels from rising to fast.
QUESTION.....
Does it matter if we are burning... FAT? Carbohydrates (CHO)? Protein? When we workout????? It is more important how many calories you are burning. If you are going to work at a lower intensity (60% of THR), you will need to work longer. If you are going to work at a higher intensity (85% of THR), you will work for a shorter duration. Example: 55 minutes at 60% THR will burn 400 calories. 22 minutes at 85% THR will burn 400 calories.
Myofascial Release - Foam Roller 2
Don't foam roll the IT Band! https://www.youtube.com/watch?v=Bq6NcAoQDSk&feature=youtu.be
Spinal Flexion
Dr. Stuart McGill demonstrated on pig spines that repeated spinal forward flexions resulted in a herniated lumbar disc.
Water Intake
Drink plenty of water. How can you tell if you are drinking enough water? Divide body weight in half. This is the minimum amount of water you need to drink in 24 hours. Example: 200 pound person. 200/2 = 100. 100 Ounces of water in 24 hours Want an easier way to tell? Just look at the color of your urine, it should be almost clear.
Videos
Dumbbell Exercises https://www.youtube.com/watch?v=y1r9toPQNkM&feature=youtu.be Bands and Pulleys https://www.youtube.com/watch?v=OhOe6yA_zYk&feature=youtu.be Medicine Balls https://www.youtube.com/watch?v=BwtaEAr8qI0&feature=youtu.be Stability Ball https://www.youtube.com/watch?v=BXY_iBeQzJE&feature=youtu.be Kettlebells https://www.youtube.com/watch?v=lbFzh44yN-s&feature=youtu.be Suspension Equipment https://www.youtube.com/watch?v=MbybxX5cXBE&feature=youtu.be Sandbags https://www.youtube.com/watch?v=ueeUf-AMPiI&feature=youtu.be https://www.youtube.com/watch?v=l6s5wn4QKpw&feature=youtu.be Sample Glute routines: https://youtu.be/LxQeVbS5gLk https://youtu.be/XtJxOC5raz4 https://youtu.be/q5RsLTJQlhw
Do I Need To Take Supplements?
It is best to have a doctor test your blood to see what areas you are deficient in. A daily multi-vitamin that is full of vitamins and minerals is an overall good idea. They help with healthy aging, boosts immunity, supports eye health, and many other reasons. It is also a good idea to take a probiotic. Probiotics are live bacteria and yeasts that are good for your digestive system as well as your health. Your body is full of good and bad bacteria. Probiotics are the "good" bacteria. It is especially important to take them while you are on antibiotics, as antibiotics wipe out the good bacteria. You can take them in a pill form or they are also found in foods such as kefir, yogurt, miso, and kimchi just to name a few.
Improper Neck Circles 2
Many people rotate their neck muscles to try to relax their neck. Partial neck circling is okay if done very slowly but full circling involves hyperextension of the neck and can cause serious problems. The top two vertebrae, the atlas and the axis are in an alignment that does not naturally permit full hyperextension. Efforts to put the neck in this position can cause pinching of nerves and arteries and damage the discs. A better way to stretch the neck is to use static neck stretching within the normal range of motion. Visualize the face of a clock and rotate between 3:00 and 9:00.
Module 7: Objectives/Learning Outcomes
Plan, implement, and evaluate a personal fitness program. Define flexibility and describe the benefits of increased flexibility. List ways to improve posture. Describe the various types of stretching exercises. Describe the factors affecting flexibility.
Module 4: Objectives/Learning Outcomes
Plan, implement, and evaluate a personal fitness program. Describe which exercises can help prevent back pain. Explain why some exercises have better alternatives. List which exercises impose a greater risk of injury.
Module 3: Objectives/Learning Outcomes
Plan, implement, and evaluate a personal fitness program. Explain the difference between muscular strength and muscular endurance and identify htraining differs for each. Explain the benefits of resistance training. Explain the FITT-VP protocol as it applies to resistance training.
Example of Tabata Exercises
Sprints Burpees Jump Lunges High Knees Jumping Jacks Jump Rope
Lat Pulldown Behind Neck
The main issue with Lat Pulldown's behind the neck is that the movement has to be done with the shoulders in extreme external and horizontal abduction. Instead, do the pulldowns in front of your face as shown in this video on the next slide. https://www.youtube.com/watch?v=ePH7vUEA9PE&feature=youtu.be
Although exercise is generally considered to be good for a person's health, many exercises can actually be harmful.
The main problem is a lack of knowledge regarding how to perform exercise safely. It is important to know what exercises are considered harmful in order to decrease your risk of back or neck pain later in life.
Carbohydrates
There are 2 types of Carbohydrates: simple and complex. Simple carbohydrates are a bigger factor than calories in driving weight gain for most people, they lack nutrients. When you eat the simple carbohydrate (glucose) it enters the body quickly and blood sugar soars. The pancreas shoots out insulin(body's fat storage hormone) and the blood sugar momentarily stabilizes. Insulin has been overproduced , energy falls, and hunger returns. You reach for more simple carbohydrates and the cycle continues.
Standing Quad Stretch
There is a small risk of hyperflexing the knee joint, especially for people with large calf muscles. Also, as in the photo there is a tendency to pull the ankle laterally which stretches the ligaments of the knee.
Leg Press
This movement doesn't allow your body to move in a functional manner as you are locked into the movement of the machine. Additionally, it's very hard on the knees and lower back. According to Dr. Stuart McGill, "the leg press sometimes causes the pelvis to rotate away from the back rest when the weight is lowered. The resultant lumbar flexion produces herniating conditions for the disc!" https://www.youtube.com/watch?v=KGn3ZUUcg_Q&feature=youtu.be
Periodization in a Nutshell
Train for 4 weeks to achieve a specific objective (Anatomical Adaptation, Hypertrophy, Maximum Strength, Power). Then move to the next phase of training.
Age is a contributing factor to flexibility?
True
Sample Glute Routine
Whichever leg is on the ground for the Clamshells, place that same leg on the floor when doing the Bulgarian Lunge. Perform this circuit by doing exercises one and two with the right leg followed by the Hip Thruster. Repeat circuit using left leg. Move to next exercise within 5 seconds. 1. Modified Clamshell https://www.youtube.com/watch?v=LxQeVbS5gLk 2. Bulgarian Lunge https://www.youtube.com/watch?v=XtJxOC5raz4 3. Hip Thruster https://www.youtube.com/watch?v=q5RsLTJQlhw
Exercise Myths Dispelled
You must include aerobic, strength, and flexibility training in your program. You can choose the order of the program. Does not matter if you complete strength training or cardio first. Just move daily. Muscle cannot turn to fat. Inactivity for even a few days reverses your cardio respiratory endurance gains. In other words, what took you 3 months to achieve can all be lost in one month off. If you have a cramp try stretching the muscle first. You do not need a sports drink as a fluid replacement. Water is great for you! If you exercise in the heat for more than 60 minute an electrolyte replacement is recommended. Coconut water is a better choice than Gatorade or PowerAde. Due to the heat and humidity of Houston you will need to drink a bit more, stay hydrated. You can exercise any time of the day. Research does show many benefits from exercising first thing in the morning, but we just want you to move. Any time of day is great.