Chapter 9 Fitness programming and Skill Fitness

The four most common causes of injuries

1 High-impact activities 2 Rapid conditioning programs (doing too much too quickly) 3 Improper shoes or training surfaces 4 Anatomical predisposition (i.e., body propensity) The body requires time to adapt to more intense activities. Most of these injuries can be prevented through a more gradual and correct conditioning (low-impact) program.

moderate intensity

1 less repetitions per set 2 increased rest intervals

increase intensity

1 more repetitions per set 2 decreased rest intervals

Performance Hydration

16-20 ounces of water about 4 hours prior to exercise. and another 8 to 12 ounces of cool water every 15 to 20 minutes during exercise.

Layers of dress

1st layer should wick away moisture from the skin. 2nd wool, Dacron, polyester fleece insulates well even when wet. Outer later should be waterproof, wind resistant, and breathable. A synthetic material such a as Gore-Tex is best so moisture cans till escape from the body. Ski or face mask for the face. In extreme heat or cold exposed areas of skin such as around the eyes or nose can be insulated with petroleum jelly.

Exercise Energy Output

20-30% to mehcanical work or movement 60-70% is converted to heat. If heat cannot be dissapted properly due to heat or humidity body temperature increases nad in extremem cases can result in death

splint

A flexible or rigid appliance used to protect and maintain the position of an injured extremity for dislocations or fractures.

Frostbite

Actual freezing of tissue fluid resulting in damage to the skin and underlying tissue

Shoes

After 500 miles of use jogging shoes lose about a third of their shock absorbency. Impact-Collision force while running is often more than three times the person's body weight.

Cross-training

Alternating a variety of exercises types to maintain proper overload. Avoid plateaus.

Exercise Clothing

Choose fabrics Capilene, thermax, or a synthetic that draws (wicks) moisture away from the skin. Sysnthetics , like plastic are nonabsrobent. Movistoure moves along the fibers to dispese and evaporate enhanicng cooling of the body. Wear minimal clothes to allow for maximal evaporation. lihgtwiehgt, light-colored, loose fitting, airy. CoolMax or Nike Dri-FIT are options. After workout hang clothing to dry/air let the moisture evaporate out. After washing putting workout clothes on the clothing line rather dhan dryer which can decrease eleasticity of the synthetic plastic clothing. if bosdy temp reaches over 106 degree F serious neurological injury and death may be imminent.

Reversibility

Muscles and systems strengthen when they are overloaded, so they will weaken when they cease to be overloaded.

Rest and Recovery

Necessary. After stress the systems need time to repair and strengthen themselves prior to the next exercise session. A hard day of training needs to be followed by a recovery day.

Variation

Need to vary over time to maximize benefits of training

Aging

Number of people aged 65 and over in 1900 was 4.1 percent of the population and today it is 13 percent. By 2030 that is expected to be 20 percent.

Skill related fitness

Swim meet, bike race, extended hike, soccer, basketball, volleyball, tennis., racquetball, golf, skiing, dancing, gymnastics Can be helpful in avoiding a fall or other accident. Agility, balance, coordination, power, reaction time, and speed

Acute injuries

Treatment: RICE: Rest, ice, compression, elevation Cold: applied 3-5 times a day for 15 minutes up to 48 hours after injury. lessens blood flow to the area Elevation: decreases blood flow therefore swelling. Purpose: minimize swelling in the area and thus hasten recovery time.

Best Fitness

Variety. Strength, Aerobics, Flexibility, Yoga, Coordination, core, full-body stability

Dance Fitness

Zumba which incorporate Latin and international music (cumbia, salsa, merengue, reggaeton, tango, and rock and roll, among others) barre workouts, based on ballet-inspired movements hip-hop dance trends, tribal dance, and India-inspired routines.

Cross-fit

a high-intensity fitness program incorporating elements from several sports and types of exercise. In atmosphere that is competitive and includes peer support. May be to extreme and detrimental to the body. Start slowly, learn correct exercise techniques and gradually progress.

Flexibility Fitness

ability to achieve an extended range of motion. stadium steps

Balance

ability to maintain the body in proper equilibrium athlete attempts to upset the opponent's equilibrium

Agility

ability to quickly and efficiently change body position and direction athlete attempts to upset the opponent's equilibrium change direction rapidly yet maintain proper body control.

Speed

ability to rapidly propel the body or a part of the body from one point to another.

Hypothermia

abnormally low body temperature. Warning sings ar shivering, losing coordination, or having difficulty speaking. Chances increase when wet or not moving

Yoga

align musculoskeletal system, develop felxibility, muscular fitness, and balance, relaxation, stress management, combination of postures ("asanas") with breathing, relaxation, and meditation

Gravity sports

alpine skiing muscles in the trunk hips and legs act as imporatant shock absorbers and a key points of stress on the body that should be conditioned to provide max shock absorbacy and distribution leg press, squats, lunges, are good for this. Make sure bindings will release easily to avoid knee injury.

Equipment

before season starts make sure equipment is in good working conditions. should be cleaned and adjusted properly.

Proper treatment

can avoid a lengthy recovery process.

Pessimistic explanatory style

can delay healing time and worsen the course of illness. Blood flow changes based on thoughts feelings and attitudes. Also have higher chance of developing heart disease.

four health-related fitness components

cardiorespiratory fitness, muscular fitness, flexibility, and recommended body composition

muscle cramps

causes: depletion of electrolytes (including calcium) breakdown in the coordination between opposing muscle groups. Treatment: stretch rub gently do mild exercises requiring the use of that muscle.

circuit training or HICT

combination of 6 to 12 aerobic and strength exercises performed in rapid sequence one after the other with limites rest between sets Exercise for # of repititions HICT = High Intensity Circuit Training. Can have increased benefit is less time.

Pilates

combines stretching with movement against resistance. performed on a matt to increase strength and flexibility of deep postural muscles. increase muscle tone and length (limber body) requires intense concentration

Planks

conditions the core for proper stabilization

core training

consists that stabilize the trunk (spine_ and pelvis abdomen, lower back, hips. enhance stability, support lower back crunches, planks, stability balls, foam rollers, wobble boards

heat cramps

crmaps, spasms, muscle twitching . To relieve stop exercising, get out of heat, massage painful area, stretch slowly drink plenty of water, and electrolytes.

Heat Stroke

dehumidify and cool off. Semi-seated position, sprayed with cool water and dabed with cool towels, cold packs placed in places that receive abundant blood supply such as head, neck, armpits, and groin. Ambulance immeditate if a perfon refuses water, vomits, or starts to lsoe conciousness.

Fluid Replacement

dehydration at 5% of body weight decreases performance by about 30 percent. Thirst is an indication that dehydration has already begun.

Optimistic explanatory style

enhances ability to resist infection allergies autoimmunities and cancer. positive emotions love acceptance forgiveness stimulate the body's healing systems.

Individuality

every person responds differently to training.

Heat and Humidity

exercising in hot and humid conditions is unsafe.

heat exhaustion

fainting, dizziness, cold and clammy skin, weakness, headache, rpaid weak pulse Releive by cool place to rest, drink cool water. do not give water to an unconscious person. Loosen or remove clothing and rub body with a cool wet towel or apply ice packs. Supine position with legs elevated 8 to 12 inches. Seek medcial attention if not recovered in 30 minutes.

positive self esteem

feeling good about your capabilities goals accomplishment place in the world and relationship to others. People with higher self esteem have a higher health status. A good strong sense of self can boost health. The higher the self esteem the more rapid the recovery. If people have strong support system their outlook is much better

pulmonary circulation

flow of blood from the heart to the lungs and back to the heart

Safety when exercisings

go easy, practice technique and do not ocntinue once you are fatigued. Gradually increase length and intensity of your wokrouts.

Mind-Body Connection

hormone patterns are associated with emotions. And hormones affect health which may contribute to disease.

Preparing for Sports

in most cases it is better to get fit before playing sports rather than playing sports to get fit. sport-specific conditioning

lifetime sports

individual sports that can be engaged in for a lifetime The availability of teams and community leagues may be all that is needed to stop contemplating and start participating. team sports foster lifetime friendships, strengthening the social and emotional dimensions of wellness. it's never too late to start

Coordination

integration of the nervous and the muscular systems to produce correct, graceful, and harmonious body movements hand-eye movements, foot-eye movements, or both must be integrated.

risk of injury

is higheris higher... in sports that involve collision

Advantage of competitive environment

it pushes individual to work harder to meet the sports demands. This becomes a disadvantage for underconditioned participants and can cause injuries.

exercise intolerance

listen to your body. Signs of intolerance are iregular hear rate, difficult breathing, nausea, vomiting, lightheadedness, heacdeahce, dizziness, unsually flushed or pale skin, extrememe weakness lack of eenrgy, shakiness, sore muscles, cramps, and tightness in the chest.

Cool-down

low-level activity that prepares your body to return to a resting state. allows for more lactic acid removal. stopping abruptly causes blood to pool in exercised parts of body.

Sport specific conditioning

make your workout more specific to the demands of your sport. For example, anaerobic, conditioning that matches the length of time and power demands of your sport.

soreness and stiffnes

mild stretching before and adequate stretching help to prevent soreness and stiffness. stimulate blood flow to the region and a warm bath are also recommended.

proprioceptive system

monitors information about the position of the body that comes from receptors in the muscles, joints, and organs of balance

endorphin

morphine liek substancerleased frompituratiar gland in the brian during prolonged ariobic exercise and thought to induce feelings of euphoria and natural well-being. act as painkillers.

Dress in layers

multi layer insulation will allow you to shed layers when you begin to get warm - keeping moisture to a minimum. Preferable to one single thick layer bacuse of warm air trapped between layers of closthes conserves more heat. Carry a small backpack to carry the layers you remove or carry extra layers fro if you get cold.

endocannabinoids

natural bioloficcal verson of marijuana - can be created by any body cell, induce calmness.

shin splints

one of the most common injuries to the lower limbs. a. lack of proper and gradual conditionig b. physical activities on hard surface c fallen arches d chronic overuse e. muscle fatigue f. faulty posture g. improper shoes Manage a reduce the cause b completely stop exercise until the hsin splints heal c use ice massage 10 to 20 minutes before and after exercise d apply active heat (whirlpool and hot baths) for 15 minutes, two to three times a day e. use supportibe taping during physical activity

Arthritis

painful inflammation and stiffness of the joints. Treatment regular flexibility program. avoid high impact as this may cause greater injury. Low impact activities: swimming, water aerobics, cycling

alarm reaction homeostasis

physiological reaction that mobilizes internal systems and processses to minimize the threat to homeostasis.

inflammatory Molecules

promote further artherscleorisis and make plaque more likely to rupture.

Opposing muscle groups

push ups, followed by step ups and abdominal crunches

exercise prescription

Designing your own fitness. Safe, Individualized (personalized/Taylored to you), progressive,

Exercising if Ill

Do not if symptoms include fever, muscle ache, commiting, diarrhea or hacking cough. After illness gradually get back in your program.

Training types

Flexibility, Cardio, Strength, muscular strength, muscular endurance, Technique, Freeform

Cover All areas of contact in cold weather.

Half of the body's heat can be lost through an unprotected head and neck. Mittens are better than gloves.

Overtraining

Hard training without adequate recovery breaks down the body. Improvements occur during the rest periods. Hard Day of training must be followed by day of light training. If Not - decreased performance, staleness, injury

Optimistic strong support network

Helps to prevent disease really physiologically.

immune system

IS cells can respond to chemical signals from the CNS sysco as café holà mines prostaglandins serotonin endorphins sex hormones thyroid hormone growth hormone.

thermal insulation

reduction of transfer of energy between objects of different temperature. Thermal break or barrier or reflection (white or black workout clothes). Important properties are density and specific heat capacity, surface area of thermal contact, Water holds onto energy and resists change hot or cold. .

stress injuries

repetitive, impact related

outdoor training

rock climbing, cycling, surfing, adventure races, trail running, rowing, triathlons

Suspension training

ropes or webbing used to manipulate body position and stability

Frostbite

signs are numbness and discoloration.

Heat Illness

If any of following sysmptoms occure stop physical activity, get out of the sun, and start drinking fluids. Decresed perspiration, crmaping, weakness, flushed skin, throbbing head, nausea/vomiting, diarrhea, numbness in the extremetieis, blurred bision, unsteadiness, disorientation, inchoherency body heat can not be lost by evaporation because the air is so saturated. Cuation used air temp greater than 90 and humidity greater than 60, even 65 F at 100H can cause events. Hotteest time of day is 11 -5 ... surfaces such as asphalt, or artificial truf absorb heat which then radiates to the body.

gymnastics

somersault, full twist, balance beam, parallel bars, pommel horse, tumbling, vaulting, spotting the floor, dismounting, burpee

Cortisol

stress hormone released by the adrenal cortex. high levels cause inflammation.

Chronic stress

stressors of any kind lead to illness; sleep deprivation, over working or worrying, fatigue, depression. Leads to higher levels of cortisol, LDL, and inflammatory molecules in the blood. Stress is significant and one should aim to overcome all stressors or sources of distress quickly and efficiently and maintain

joint sprain

stretching or tearing of the capsule or ligament of a joint because of forced movement beyond the joint's normal range Treatment: cold application compression elevation, rest, heat after 36-48 hours (if no further swelling)

Power

the ability to produce maximum force in the shortest time. The two components of power are speed and force (strength). An effective combination of these two components allows a person to produce explosive movements, such as in jumping; putting the shot; and spiking, throwing, and hitting a ball.

thermogenic repsonse

the amount of energy required to digest food. moderate exercise shortly after a meal is beneficial. A walk shortly after a meal burns more calories than a walk several hours after a meal.

The Brain

there is a link between emotions and immune system. Physical reactions accompany emotions.

Reaction Time

time required to initiate a response to a given stimulus

bodyweight training

use won body wegiht as resistance to develop fitness. Good for no equipment. pull ups, push ups, mdofied dips, curl ups, step ups, prone and later planks, pelvic tilts

Functional Fitness

Roots in physical Therapy. Aims to correct misalignment, use muscles that specialize in stability utilize stability balls, foam blocks, and balancing cushions

training surfaces

Softer training surfaces, such as artificial turf, grass, or dirt, produce less trauma than wood, asphalt, or concrete.

Body alignment

Because few people have perfect body alignment, injuries associated with overtraining may occur eventually.

Plyometrics

Rapid/Forceful movements with intent to enhance athletic explosiveness. Warm up properly and take extra precaution to avoid injuries

Side Stitch

Lying down on your back and gently bringing both knees to the chest and holding that position for 30 to 60 seconds also helps. Drinking only water 1 to 2 hours prior to exercise sometimes prevents side stitch. There are problems with commercially available sports drinks and drink juice or eat anything shortly before exercise

heat stroke

Symptoms include serious disorientation; warm, dry skin; no sweating; rapid, full pulse; vomiting; diarrhea; unconsciousness; and high body temperature. As the body temperature climbs, unexplained anxiety sets in. When the body temperature reaches 104F° to 105F°, the individual may feel a cold sensation in the trunk of the body, goose bumps, nausea, throbbing in the temples, and numbness in the extremities. Most people become incoherent after this stage. Choosing Exercise Clothing

Skill practice

Take time to repetitively practice the necessary skills , learn correct form making good technique automatic - focus on just one or two skills at a time. Mentally practicing skills has also been shown to improve performance. Participate in competitive environment only after 4 to 8 weeks of sport-specific conditioning.

Warm-up

The preparation of the body for rigorous activity (warm-up). 3-5 minutes or longer for all out efforts. increases extensibility of muscles and connective tissues. Joint range of motion, enhances muscle activity.

Cold weather exercise

Workout warms the body and the air surrounding the body insulating air. Do not overdress and cause clothes to become damp from prespiration.