Physical conditioning MIDTERM

Phosphagen

- anaerobic -short-term, high-intensity activities such as jumping, sprinting, Olympic weight lifting -energy system used at the beginning of all types of exercise regardless of intensity -activities lasting up to 6 seconds

Types of Aerobic Training Programs

-Circuit Training combines resistance training with cardiorespiratory training whereby participants perform a series of exercises or stations, with minimal transition time between each exercise or station, until the circuit is completed. The objective is to maintain an elevated heart rate within the prescribed training zone and to improve both cardiorespiratory and muscular endurance. -Cross Training combines multiple types of activities (e.g. triathlon) and distributes the physical stress of training to different muscle groups during the activities. This enhances the adaptations of the cardiorespiratory and musculoskeletal systems. -Interval Training involves alternating high-intensity work intervals with low-intensity or active recovery intervals. With proper work and recovery spacing, a greater volume of work can be achieved that is not normally possible in a continuous training program -High Intensity Interval Training (HIIT) is a more recent program derived from interval training. This training method intersperses repeated efforts at near-maximal work rates with periods of recovery. Positive training benefits include greater VO2 max (improved aerobic capacity), decreased carbohydrate use, and greater fat utilization.

fast twitch

-muscle fibers contract quickly and fatigue quickly -sprinting or power lifting

slow twitch

-muscle fibers contract slowly and are slow to fatigue -long distance running

Isotonic contraction

-muscle generates force against resistance through a range of motion. -movement -lunges, push-up

Cardiovascular TEST

1 Mile Walk Time 1 Mile Run 1.5 Mile Run Time

Muscle Endurance

1 min push-ups 1 min sit-ups

3 main causes of death in the US

1. Heart disease 2.cancer 3.stroke

Transtheoretical Model of Change

1. Precontemplation 2. Contemplation 3. Preparation 4. Action 5. Maintenance

Training Heart Rate

1. find HRmax 2. HRmax - resting heart rate (heart rate reserve) 3. heart rate reserve * factor between 50% and 80% 4. this result + resting heart rate

Circuit Training

A series of exercises performed in a sequence (circuit) with little or no rest between exercise stations.

Exercise Bands

Elastic strips or tubing that provide variable resistance.

Weight Machines

Equipment often using a cable and pulley system that allows for isolation of particular muscles.

Free Weights

Equipment used as resistance that includes dumbbells, bars, weighted balls, etc., allowing for variety.

Calisthenics

Exercise movements without using any equipment (jumping jacks, pushups, squats)

maximal heart rate

HRmax = 220 - age

Stability Balls

Large, inflatable ball that forces the muscles to be more stable resulting in improved strength and balance.

SMART goals

Specific Measurable Achievable Rewarding Time-bound

Plyometrics

Training that involves rapid lengthening of a muscle followed immediately by a rapid shortening of a muscle designed to improve speed and power.

Atrophy

a decrease in muscle size because the demands on the muscle have become less (inactivity)

Muscle Strength

ability of a muscle to generate maximum force against some form of resistance

muscle endurance

ability to contract repeatedly or for an extended period of time

Power

ability to exert force rapidly

cool down

allow the body to gradually return to its preworkout condition

body composition

amount of fat and lean weight measured on an individual

Rest Interval

amount of time spent resting between sets

agonists

contracting muscles that are primarily responsible for a given joint movement

When to measure resting heart rate

first thing in the morning

Range of Motion (ROM)

flexibility

muscle growth: women vs men

generally more pronounced in men than women largely due to testosterone levels

Sets

group of repetitions

General warm-up

light aerobic exercise like walking, jogging or biking for 5-10 minutes will increase the heart rate, increase blood flow to the working muscles and raise the body temperature (warm up).

Aerobic exercise

light to moderate intensity activity in which oxygen can be delivered and utilized to produce energy. The energy produced and used is Adenosine Triphosphate (ATP). In the presence of oxygen, more ATP can be produced but at a slow rate. Slow, continuous, long-duration, and moderate-intensity characterize aerobic activities.

1RM (1 Repetition Maximum)

maximum amount of weight that can be moved one time

hypertrophy

muscle cells can actually increase in size if overloaded properly

Reps

number of times a movement is continuously repeated

antagonists

opposing muscles to the agonists

Anaerobic exercise

performed at a high intensity such that oxygen is not readily available to produce enough energy to sustain the activity beyond 2 to 3 minutes. ATP production and turnover is at a fast rate but in short supply. Fast, powerful, explosive, short duration, high-intensity best describe anaerobic activities.

Specific or dynamic warm up

prepare the muscles for the specific movements that will be used during the activity or workout to follow

how to measure pulse during exercise

take the radial or carotid pulse for 10 seconds and multiply the number of pulses by 6 or for 15 seconds and multiply the number of pulses by 4

benefits of resistance training

• An increase in muscle strength and endurance • More energy and less fatigue • Improved posture and appearance • Reduced risk of injuries • A more stable spine and reduced lower back pain • An increase and maintenance of bone density • Improved body composition • Improved ability in physical activities and athletics

Health-related Fitness Components

• Cardiorespiratory endurance is the ability of the heart, lungs and blood vessels to distribute oxygen and nutrients to the body (muscles, organs and other body tissues) and remove wastes from the body. • Muscular Strength is the ability of a muscle or muscle group to exert maximum force against a resistance. • Muscular Endurance is the ability of a muscle or muscle group to exert submaximal force over a period of time. • Flexibility is the ability to move a joint or group of joints through a fully functional range of motion. • Body Composition refers to the fat and nonfat tissues of the human body. The fat tissue is called fat mass or percent body fat and the nonfat tissue is called lean body mass.

Important Elements of Flexibility & Stretching

• Intensity of stretching is of utmost importance. • The degree of stretching should be to a point of mild sensation, discomfort, or tightness at the end of the range of motion. • The muscle should be relaxed as much as possible along with relatively slow stretching movements.

Dynamic stretching

• Similar to ballistic stretching but moves joints through range of motion in a functional controlled manor without rapid bouncing. • Uses movement speed, momentum, and muscular effort to increase joint range of motion.

Skill-related Fitness Components

• Speed is the ability to move the body rapidly from one point to another. The greater the distance achieved over a certain period of time, the greater the speed. • Power is the ability to produce maximum force against resistance in a short period of time. • Coordination is the ability to produce efficient, accurate and skilled movements by integrating the senses (visual, auditory and proprioceptive - knowing the position of your body in space) with muscular function. • Balance is the ability to maintain equilibrium when moving or standing still. • Agility is the ability to change directions quickly and accurately while the body is moving. • Reaction Time is the time required to respond appropriately and accurately to a given stimulus.

Proprioceptive Neuromuscular Facilitation (PNF)

• Stretching which uses reflexes initiated by muscles and receptors to relax the muscles being stretched • Based on a "contract-and-relax" method • Can increase strength of the muscles being stretched and has been found more effective than slow-sustained stretching. • Disadvantages may be the need for a second person to assist, some pain, and greater time needed to perform the stretches

Benefits of physical activity and exercise

• Stronger muscles, bones and connective tissue • A more efficient cardio-respiratory system • An improvement in posture and greater flexibility • Weight management and improved body composition • A decrease in stress • An improved immune system • A reduction in depression and anxiety • A greater sense of well being and self esteem • Lower risk of chronic diseases

Static stretching

• The most frequently used and recommended • Lengthens the muscle tissue gradually through a joint's complete range of motion and involves holding the final position for a few seconds. • Causes little pain and has a low risk for injury • 10-30 seconds

Examples of aerobic exercise

• Walking, jogging and running • Cycling (road or mountain bike) • Swimming • Rowing • Cross Country Skiing • Spinning • Cardio Kickboxing, Tae Bo

Benefits of Aerobic Training

•A decrease in resting heart rate (RHR) due to increased cardiac output and stroke volume • An increase in the body's ability to use oxygen during exercise • An increase in the oxygen-carrying capacity of the blood due to increase in red blood cell count and hemoglobin • An increase potential to produce energy for muscular activity due to increase in the size and number of the mitochondria, "energy-generating" organelles of the human cells • A lower heart rate at given workloads • A faster recovery time after exercise • An increase oxygen and carbon dioxide exchange between the blood and cells, thereby delaying the onset of fatigue and enhancing the removal of metabolic waste products • Lower blood pressure and blood lipids (such as cholesterol and triglycerides) which can decrease the risk for stroke and coronary heart disease • An increase levels of high density lipoprotein (HDL), the "good cholesterol" • An increase in fat-burning enzymes • Improved self-esteem and mood

Exercise Principles

•Overload - To improve in a fitness component, the demand placed on the body system must be greater than what it is accustomed to in order for adaptation to occur. The amount of overload necessary to improve is determined from four variables represented in the acronym FITT: -Frequency determines how often a person engages in a training session per week. -Intensity designates how much effort is exerted during exercise. -Time/Duration indicates how long each training session lasts. -Type/Mode describes the activity or exercise method is performed during a training session. • Progression • Specificity - To develop a particular fitness component, a fitness program should be designed to meet a specific goal. In terms of sport-specificity, exercises performed should resemble as closely to the movement patterns involved in that particular sport or activity. The SAID Principle (Specific Adaptation to Imposed Demands) is the acronym often used when referring to specificity. • Individuality • Reversibility

Ballistic stretching

•Rapid, usually jerky and bouncy movements that force the muscle to lengthen. • Effective under controlled circumstances but possible muscle damage when performed too fast or on an unsupportive surface • If excessive, plastic elongation can result in loss of joint stability.

Isometric contraction

- Iso means "equal" and metric refers to "length or measure" -static contraction during which the muscle remains at an equal length. -The muscle contracts to produce tension, creating force against an immovable resistance. -no physical movement -example: a wall sit, plank