NUTR Quiz #2

Ways to Stay Motivated

1. Utilize a training log 2. Implement the buddy system 3. Surround yourself with reminders 4. Be creative with your workouts 5. Set goals 6. Do more than walk 7. Visit a running store or walking website 8. Occasionally enter a race/ fun walk 9. Reward yourself when you succeed 10. Understand why you like walking/exercising 11. Prepare the night before 12. Walk with Music 13. The 5-minute rule a. If you don't feel like walking, tell yourself I'll just go for five minutes b. If you still feel lousy after 5 minutes your body is telling you something 14. The mental bonk a. Mental and physical exhaustion are not the same thing b. Apply the 5 minute rule here to help you determine 15. Go early a. If the work day is tiring you out, try going in the morning before work 16. Get off the treadmill 17. Focus on your long-term walking goal 18. Take some time off

intermediate slow distance

o 20-60 minutes of aerobic exercise and is the most common type of sustained exercise for fitness improvement. o decrease Body fat o increase Cardiorespiratory fitness o decrease Cardiovascular risk factors

long slow distance

o 60 + minutes and usually employed for athletic training. o Cardiorespiratory and metabolic demands are for LSD training. o At least 6 months of successful ISD training should precede LSD. o increase Risk of musculoskeletal injury.

WALK-RUN: training technique that incorporates running intervals into a walking workout

• Amount of running inserted into program is variable • Important: add running time in gradually • Start with a moderate intensity level for both the walking and running

FITNESS WALKING: faster and more intense than lifestyle

• Average pace of 3.5-4.3mph and a 14-17 minute mile or 130-150 steps/minute • RPE value between 6 and 8 • May use a pedometer to count their steps

heat stroke

• Can be a fatal illness and occurs when the body does not sweat enough, causing an extreme increase in body temperature. (Body's temperature regulatory center fails to operate efficiently).

other facts about cross training

• Can be done either by choosing different activities on different days or by alternating activities within a single workout. • Can help boost enjoyment and prevent some types of injuries o Example: You have been jogging 5 days a week: may change the program so you jog 3 days a week, play tennis 1 day a week, and bike ride 1 day a week. • Select activities that support your commitment/interests rather than ones that turn exercise into a chore. • Vary your activities. • Add interest by varying walking/running routes, find a new tennis/racquetball partner, change music for aerobics, etc.

Other Benefits of cross training

• Can help develop a balanced total body fitness o Example: Alternating running with swimming: builds both upper and lower body strength. • Prepare you for a wider range of activities and physical challenges. • Can reduce the risk of injury and overtraining (because the same muscles, bones, and joints are not continuously subjected to the same stresses).

heat exhaustion

• Caused by the insufficient amount of blood return to the heart. • Develops because the body is pooling most of the blood to its working muscles and skin for cooling

RACEWALKING: long-distant athletic event

• Different from running: one foot must appear to be in contact with the ground at all times • Stride length is reduced to achieve competitive speeds o Race walkers take 165+ steps/minute o Racewalkers must attain cadence rates comparable to those achieved by Olympic 400-meter runners—and they must do so for hours at a time since the Olympic distances are 20 kilometers (12 mi) and 50 kilometers (31 mi). • Excellent way to achieve a higher level of aerobic fitness, yet it's a safe and fun low-impact activity • Expect to burn as many calories as you would running the same distance • Moving like a race walker: pump your arms, swivel your hips: • Waddle and wiggle aren't to be laughed at- they're part of the precision in form and technique that boosts speed • With practice can walk a mile in under 12 minutes; World-class Racewalkers finish in 6 minutes or less • Economy Workouts: Short bouts of walking as fast as you can for 30 seconds, slow for 2 minutes, repeat 8-12 times. For racewalkers, this builds speed ability and technique. Once per week.

dehydration

• Excessive loss of body fluid and can occur even in comfortable temperatures. • increase Body temp and decrease sweat rate, O2 consumption, exercise capacity, and muscular strength.

Challenge faced by many: Loss of Motivation

• Factors that contribute to loss of motivation o Boredom o Muscle soreness o Lack of time

cross training

• Fitness cannot be improved indefinitely. • The more fit you become, the harder you need to work to improve. • There are limits to the level of fitness you can achieve, and if you increase intensity and duration indefinitely, you are likely to be come injured or overtrained. • After 4-6 months (progression phase) you may reach your goal of an acceptable level of fitness-then you can either maintain by exercising at the same intensity at least 3 nonconsecutive days every week or cross train. • At the maintenance phase-set new goals and adjustments to maintain your motivation. o Adding variety is one helpful strategy. o One strategy is cross-training

o Static Stretching (this type is most ideal)

Ability to maintain an extended position at one end or point in a joint's ROM (typically what we mean by flexibility) normally hold for 15-30 seconds. This type of flexibility is dependant upon: • Ability to tolerate stretched muscles. • Structure of a joint. • Tightness of muscles, ligaments, and tendons.

choosing exercises for strength training

Complete program works all the major muscle groups: o Back, chest, shoulders, biceps, triceps, quadriceps, hamstrings, glutes, calves, abdomen, lower back Balance exercises between agonist and antagonist muscle groups Agonist: a muscle in contraction Antagonist: a muscle that opposes the action of another o Example: leg extension and leg curls Always work the opposing muscle groups

frequency for strength trainging

For general fitness train each muscle 2-3 days per week, allow at least a day of rest in between (up to 48 hours rest) For more specific goals frequency will depend on your exact goals

progession for strength training

Gradually increase weight until you are doing 1-3 sets with 8-12 repetitions If you can do more than 12 repetitions add weight You can expect to improve rapidly in first 6-10 weeks of training

continuous training

Intensity level is maintained between 50-85% of HR Max. Those with a lower functional capacity should start @ 40% with interval training during the initial conditioning stage. -intermediate slow distance option -long slow distance option

levels of aerobic exercise

Short aerobic- 2 minutes to 8 minutes (lactic/aerobic) Medium aerobic- 8 minutes to 30 minutes (mainly aerobic) Long aerobic- 30 minutes + (aerobic)

levels of anaerobic exercise

Short anaerobic- less than 25 seconds (mainly alactic) body working without production of lactic acid. Medium anaerobic- 25 to 60 seconds (mainly lactic). Long anaerobic- 60 to 120 seconds (lactic +aerobic)

Warm-up and Cool-down for strength training

Should do a general warm-up same as the cardio exercise and a warm-up for the weight training exercises you plan to perform o Example: 5 minutes easy walking and 1 set of bench press with weight of 50lbs (if plan to lift 125lbs) o Cool-down 5-10 minutes easy

dynamic stretching

The ability to move a joint through its ROM specific to the exercise with little resistance (movements are fluid not bouncy). This type of flexibility is dependant upon: • Static flexibility. • Strength, coordination, and resistance to movement. • More challenging and require balance and coordination.

o Ballistic Stretching (this type should be avoided)

The muscles are stretched suddenly in a forceful bouncing movement. Heightened activity of stretch receptors caused by rapid stretches can continue causing physical injury during activity. Can also cause a reflex muscle contraction making it harder to stretch.

choosing equipment for strength traingns

Weight machines vs. Free weights

FITT Principle for Stretching

-frequency: 2-3 days week min.; 5-7 days week ideal -intensity: Stretch to the point of slight tension or mild discomfort, not pain -time: Hold 15-30 sec; 2-4 reps of each stretch -type: Focus on major joints

• Weight Control Walk or Fat Burning Walk:

60-70% of MHR for 45-60 minutes daily. A brisk pace with noticeable breathing but you can still carry on a conversation. The longer time period at this moderate pace will burn calories and give the body time to draw on its fat stores for energy.

• Distance/Endurance Walk:

65-80% of MHR for 5-10 miles. Once per week. Builds endurance. If planning to participate in a 5K or 10K race, distance walk should exceed the race distance by a mile or two. Joining in a local non-competitive 10K walk is a perfect way to include this workout.

• Athletic Performance Walk (Threshold):

80-92% of MHR for no more than 50 minutes. One to three times per week, always with an easier or rest day in between. This is very fast walking with heavy breathing and you may have to adopt racewalk technique or jog to attain this heart rate.

• Aerobic Walk:

: 70-80% of MHR for 20-60 minutes, every other day. On the days in between, do the easy health walk or weight control walk. This is quick walking with very noticeable breathing, but not out of breath. Improves aerobic fitness.

Overtraining

Develops when we train too much or too intensely. Signs of overtraining are: lack of energy, decrease in physical performance, muscle & joint aches, and susceptibility to injury.

dynamic stretching is importnant for

Dynamic is important for ADL's and sports since they develop functional flexibility. However, there is more research done with static flexibility since it is easier to measure.

excess static stretching can...

Excess static stretching can decrease joint stability and increase risk of injury.

strength training FITT Principle

F: 2-3 nonconsecutive days/week I: sufficient resistance to fatigue muscles T: 8-12 reptitions (1 or more sets) T: resistance exercises for all major muscle groups

heat stroke symptoms

Flushed, hot skin (dry or sweaty), increase body temperature, very high or low BP, chills, shivering, disorientation, confusion, erratic behavior, loss of consciousness, and convulsions.

active stretching

Get into a position and then hold it with no assistance other than using the strength of your opposing muscle. Example: seated calf: contract top of shin. Disadvantage: may not be able to produce enough stretch to increase flexibility

passive stretching

Joints are moved through their range of motion by resistance provided by you (use of another body part) or the assistance of a partner or gravity. Example: seated hamstring & back-reach toward the feet until a pull is felt.

heat stroke treatment

Seek immediate medical assistance. Try lowering body temperature by removing excess clothing, getting out of the heat, drinking cold fluids, and apply cool &/or damp towels to body or immerse body in H2O.

• Economy Workouts:

Short bouts of walking as fast as you can for 30 seconds, slow for 2 minutes, repeat 8-12 times. For racewalkers, this builds speed ability and technique. Once per week.

example: static shoulder flexibility

Static Shoulder Flexibility would refer to how far you can extend your arm across the front of your body, but dynamic shoulder flexibility would affect your ability to pitch a softball or swing a golf club. Another example would be a lunge walk

Flexibility

The ability for a joint to move through its full ROM. This is important for overall wellness. Flexibility is developed through Stretching exercises for all major joints.

Exercise Staleness

When you stop seeing physiological improvements from your exercise program.

muscular endurance

ability for a muscle to remain contracted or to contract repeatedly.

BACKPACKING

also known as trekking, a multi-day, often arduous hike especially in mountainous regions

Muscular strength

amount of force a muscle can generate with a single maximum effort.

2 Types of Aerobic Training

continuous training interval training

heat exhaustion treatment

drink fluid and find a cool place to rest. You should continue to drink plenty of fluids for the next 24 hours and rest for the remainder of the day.

Cross-Training:

engaging in or alternating 2 or more endurance activities to improve a single component of fitness. Use several different activities to develop a particular fitness component. Example: Cardiorespiratory endurance: aerobic classes, swimming, and volleyball

other types of training

fartlek training cross training circuit training

benefits of building muscular strength

improved performance injury prevention body composition self image/ quality of life lifetime muscle and bone health chronic disease prevention

strength training

increases muscular strength because it increases the size of muscle fibers and improves the body's ability to call on motor units to exert force.

heat exhaustion symptoms

low BP, rapid and weak pulse, fainting, profuse sweating, and psychological disorientation. Core body temperature may be normal or slightly increased

heat illness prevention

o Be in good physical condition. o Use caution when exercising ( 80F &/or 60% humidity). o Start slow and take rests until you become acclimated. o Exercise in the early morning or late evening. o Avoid supplements and/or beverages that contain stimulants. Do not use salt pills. o Drink 2 cups of H2O before you begin and 4-8 oz every 10 -15 minutes during. If you plan to exercise longer than 60 minutes choose a beverage that is low in sugar and contains a small amount of electrolytes. You also want the drink to be cold 46-55F. o Weigh yourself before exercising and if your wt. has by 3% since the day before do not exercise until you have rehydrated yourself. o Wear clothing that breathes, light or white colored clothing is best to help reflect the heat, and a hat can keep the sun and heat off of face. o Do not wear any type of clothing that will cause a loss of body water. o Rest in shade frequently. o Slow down or stop if you start to feel uncomfortable or develop any signs or symptoms of heat stress.

Proper lifting technique

o Do exercises smoothly o Through full range of motion o Lift from a stabilized position o Do not hold breath during an exercise o Do not lock out joints o Excel on the lift in hale when returning the load o Always keep head, shoulders, back, hips, glutes on pads at all times

Other types of hiking:

o Dog hiking - hiking with dogs o Free hiking - hiking while unclothed, also hiking off-trail o Thru-hiking - hiking a trail from end to end o Waterfalling - AKA waterfall hunting and waterfall hiking: hiking with the purpose of finding and enjoying waterfalls

free weights

o Free weights require knowledge, coordination and balance o Constant Resistance uses a constant load throughout joints entire ROM o Problem leverage points in joints ROM where muscle is weaker than other points so you are limited by the weakest points as to how much you can lift.

choosing resistance: repetitions and sets

o Heavy weight and low repetitions build strength o Light weight and high number repetitions build endurance o Must choose a weight heavy enough to fatigue muscles o Set- group of repetitions of an exercise followed by a rest period

interval training

o Interval training Best for those with a poor or low cardiorespiratory fitness level. Exercise bouts for those with a poor fitness level should try for 2-3 minutes with = amounts of rest time. Others should aim for 2-15 minutes at 60-80% of HR Max with = amounts of rest time.

What affects Flexibility?

o Joint structure o Muscle elasticity and length o Nervous system activity While joint structure cannot be changed, the length of the muscle fiber can through exercise...specifically stretching

Common Sense Rules

o Keep away from moving weight stacks o Stand away from moving parts of the machine o Adjust seat and pads so correct for your size o Always use collars and spotter

Aerobic Exercise

o Means with oxygen. o Exercise at a heart rate of 50 to 85% of your HR Max. o Body is able to provide the body with ample amount of oxygen to keep them contracting and performing. o Can be developed using continuous and interval running.

Anaerobic Exercise

o Means without oxygen. o Requirements for oxygen exceed the amount you can supply by breathing and through your blood supply. o Body is in a state known as oxygen debt. The body stored fuel runs out and activity ceases and is often referred to as the lactic or anaerobic threshold. o Activity cannot resume until the lactic acid is removed and the oxygen debt is repaid. (Known as the lactic anaerobic energy pathway). o Heart rate may be at 90 to 100% of HR Max. o Short bursts of effort. o Can be developed using repetition methods of high intensity work with limited recovery.

Spotters

o Necessary when an exercise has potential for danger or looking to push your self through an extra rep o Spotter should in reality only be lifting 20% of the weight o Remember the lifter can handle the negative (eccentric), but typically only needs help on the positive (concentric).

hot weather and stress

o Our bodies depend heavily on a constant temperature and a slight or can lead to distress or even death. o Our safety depends on our body's ability to dissipate heat and maintain blood flow to active muscles during temperatures. o During exercise our body releases heat through evaporation of sweat, thus cooling our skin and the blood circulating near the skins surface. o Hotter the weather the more H2O our body loses through sweat o The more humid the weather the less efficient we are at lowering our body temperature through sweating. o Loosing too much water or if your body temp. you may suffer from heat stress which can include:

anaerobic training

o Reserved for those with a higher fitness level o Helps to increase speed and lactic threshold. o Does cause a lactic concentration so there is a muscle discomfort. o Work interval can range from 30 seconds to 4 minutes with = resting time. o Intensity level is around 85-100% of HR Max. o Risk of injury from this type of training.

circuit training

o Series of exercise stations with brief rest intervals between stations. o Number of stations may range, but on average 4 - 10 stations. o Works well for enhancing muscular endurance o Intensity level is 50 - 70% HR Max.

fartlek training

o Similar to interval training. o Work and rest intervals are not symmetrically measured. o Intervals are determined by how the participant feels o For example an average to above average may run for 10 - 20 minutes and vary the pace for the next 5 - 10 minutes

choosing resistance: Depends on current level of fitness and goal

o To building strength quickly: 80% of 1RM o To building endurance: 40-60% of 1RM

cross trainign

o Variety of intensities along with a variety of modalities. o Helps fight boredom. o Gives you a continuous stimulus o Helps decrease the risk for injury

weight machines

o Weight machines are safe, convenient and easy to use. o They have a variable resistance so load changes to provide maximum load throughout entire ROM. Place more stress on muscles at end of the ROM where person has better leverage and is capable of exerting a force

HIKING/TREKKING

obligatory exercise. Enjoying Mother Nature's treasures and a breath of fresh air may be your intended pursuit, but hiking is an excellent form of walking that: o Builds aerobic fitness, burns calories, and strengthens the lower body muscles — a great combination for helping to manage your weight • Use a pair of hiking or trekking poles when you're on trails with uneven terrain o Provide balance and stability; takes stress off your lower joints o Help burn more calories without the feeling of added exertion

Weight Training Safety

proper lifting technique spotters common sense rules

read nutrition doc

read dat shit

HILLWALKING:

recreational practice of walking in hilly or mountainous terrain, generally with the intention of visiting the tops of hills and mountains.

which type of stretching is teh mose ideal

static stretching

Types of Stretching

static stretching dynamic stretching ballistic stretching

WATER WALKING

• Grab your bathing suit, slip on some water shoes, and head to the pool • It's a fun and easy activity that's great for all fitness abilities • It's especially therapeutic if you experience joint pain or are recovering from an injury • 30 minutes of brisk water walking equals 1 hour of walking on land • Water's resistance to every step enables you to burn calories, tone muscles, and strengthen your cardiovascular fitness — all without the jarring motions that can occur on land • Try deep water walking while wearing a float belt: gives your legs and abdominal muscles a great workout

1. Improved Performance of muscular traingine

• Important in recreational activities: enhances your enjoyment by making it possible to achieve high levels of performance and handle advanced techniques • Modest improvements in maximal oxygen consumption

body composition of muscular traingin

• Improves body composition by increasing muscle mass (tips the body composition ratio toward fat-free mass and away from fat) • Helps with losing fat (metabolic rate is related to muscle mass) o The more muscle mass, the higher the metabolic rate. o High metabolic rate means a nutritionally sound diet coupled with regular exercise will not lead to an increase in body fat. o Strength training can boost resting metabolic rate 0-15% (depending on how hard you train) • Increases muscle temperature o Slightly increases the rate which you burn calories over the hours following a weight training session.

6. Chronic Disease Prevention after muscular training

• Improves glucose metabolism: important factor in prevention of type 2 diabetes • Boosts bone mineral density: helping to prevent osteoporosis and associated bone fractures • Modifies risk factors for cardiovascular disease • Small increases in maximal oxygen consumption • Decreased systolic & diastolic blood pressures • Positive changes in blood fat levels (increased HDL and decreased LDL) • Important for heart health by reducing coronary heart disease risk factors and decreasing how hard the heart must work during ordinary activities.

injury prevention after muscular training

• Increased muscular strength/endurance provides protection against injury because it helps you to maintain good posture & appropriate body mechanics when performing everyday activities. • Makes tendons, ligaments and cartilage cells stronger and less susceptible to injury

Benefits of a Stretching

• Increases flexibility-range of motion in the joint • Decrease abnormal stresses that can cause joint deterioration o Ex: Tight quadriceps muscles cause excessive pressure on the kneecap, leading to pain in the knee joint. • May prevent or reduce the frequency of injuries and soreness and improve performance • Essential to good joint health; moderation is the key to safe training • Relaxation: Can reduce both mental and physical tension, slows breathing rate and reduces blood pressure • Provides relief of aches, pains, muscle cramps • Improve body position and strength for life • Maintenance of good posture and balance

Heat cramps

• Involuntary spasms & cramping in the muscles during exercise. • Lack of sodium and potassium aid in the cause, primary cause is muscle fatigue. • Treatment: fluid and electrolyte replacement, gentle stretching, and rest.

5. Lifetime Muscle & Bone Health after muscular trainign

• Lifelong program prevents muscle & nerve degeneration (that can compromise the quality of life) o Inactivity causes decreased strength more than aging • Helps maintain motor nerve connections & the quickness of muscles • Lessens bone loss (even if taken up later in life) and can even build bone mass in postmenopausal women and older men • Helps prevent falls

LIFESTYLE WALKING: most casual technique

• Low to moderate intensity and relatively slow pace • Average pace of 2.5-3.5 mph which is a 17-24 minute mile • To achieve maximum results: need to walk more frequently and consistently than other types of walkers • RPE value: usually between 4 and 6 • Easy Health Walk: 30 minutes daily at 50-60% of MHR. A purposeful but comfortable pace. Builds long-term health and well-being.

Points of Importance for stretching

• Never stretch when muscles are cold it can increase risk of injury and limit the amount of flexibility that can be developed • Stretch when the muscles are warm: following the active part of a warm up (5-10 min walk/ easy jog); or after endurance exercise or strength training • Try incorporating stretching into a cool-down • Try to relax and breathe easily • Rest 30-60 sec between each stretch • A complete program should consist of stretches for all major joints • Perform all exercises for both sides of the body • Increase intensity and duration gradually over time • Improper stretching can do more harm than good

self-image/ quality of life after strength traingins

• Provides stronger, firmer looking muscles and a toned healthy-looking body • Men tend to build larger, stronger muscles • Women tend to lose inches, increase strength and develop greater muscle definition • Improves body image in both men & women • Can easily recognize improved performance (because it involves measurable objectives: pounds lifted/ repetitions) leading to greater self-confidence and self-esteem. • Increases energy, preventing injuries, and makes daily activities easier and more enjoyable

feel good phenonema

• State of euphoria felt while running mostly, but can effect you during other forms of exercise. • State varies immensely for each individual • Typically said to be a pleasant state that runners experience after a certain distance • No general definition as to what it is: caused by environmental stimuli around the runner and the biological aspects of stress associated with running o Body under stress and the mind reacts accordingly o Body releases endorphins

overstretching

• Stretching muscles to extreme ranges of motion may actually decrease joint stability. • Soreness the day after you stretch • It will increase the time to takes to gain greater flexibility due to muscle damage • Easiest way to occur: to stretch cold

overtraining: Our bodies require a stimulus in order to keep improving our fitness function, which can be accomplished by changing 1 or all of the following in your routine:

• Time • Route/program • Routine order • Resistance/speed • Modality

Guidelines for Training

• Train your body by placing the proper stress it needs in order for each to adapt to the desired direction you would like. • Must be consistent with your training. • Remember the 3 phases of training: o Beginning/Initial Phase: body adjusts to the new type & level of activity, typically 4-6 weeks. o Progression Phase: where fitness is increased lasting 4-6 months, depending on fitness goal. o Maintenance Phase: targeted level of fitness is maintained over the long term, 6+ months. • Start slow and get into shape gradually. • Always warm-up and cool down. • Exercise safety. • Listen to your body and make sure you have enough rest. • Cycle your volume and intensity levels. • Vary activities. • Try training with a partner. • Fuel your body appropriately. • Track progress and help train your mind by keeping your exercise program into perspective. • Most important, have FUN