Stage I. Personal Fitness and Training. Personal Fitness and Training. Tests. Purpose: mile Cooper Run - 12 min run - Beep Test

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1 Stage I Personal Fitness and Training STAGE I: COUNSELING AND OBJECTIVES Review of fitness history Assess the level of commitment or motivational readiness Set priorities and clear fitness objectives: More active lifestyles Injury recovery Improve performance Wellness assessments Health and lifestyle appraisals behaviours (ex smoking, alcohol and drug abuse, diet) mental attitudes Lifestyle Checklist Par Q Personal Fitness and Training STAGE II: Fitness Assessments Purpose: determines strengths and weaknesses gives baseline measures for future evaluation ex. CPAFLA Canadian Physical Activity, Fitness and Lifestyle Appraisal Tests Cardiovascular Maximal 1.5 mile Cooper Run 12 min run Beep Test Submaximal Step Test Rockport Walking Test Talk Test

2 Anaerobic Power Stair Run Vertical Run Muscular Strength 1 RM on specific joint Endurance Partial Curlup Flexibility Sit and Reach Shoulder Rotation Test Push ups Flexed Arm Hang Body Composition HeightWeight Charts Body Mass Index Underwater Weighing calculations based on the difference of your weight on land vs in water fat will displace more water per unit of weight Height Weight Charts

3 bodyfatcalc.html Body Composition (con t) Bioelectrical Impedence fat is an insulator Girth Measures diameter of wrist, waist, upper arm Skin Caliper Test based on assumption of 5050 split process can produce errors timing is important the change in % is more important Body Mass Index (BMI)

4 DEXA (dual energy Xray absorptiometry) Method Accuracy Comments Dexa +/ 2% 100$, easy Hydrostatic Weighing +/ 2% ~30$, uncomfortable Skin Calipers varies, +/ 6% little $ if any Bioimpedence +/ 34% inexpensive Charts poor muscular people are usually overweight Girths +/ 5%

5 Recommended Body Weight FW fat weight FW = BW x %F LBM lean body mass LBM = BW FW DBF desired body fat selected desired body fat % based on standards RBW recommended body weight RBW = LBM (1.0 DBF) Ex. Sex: female Age: 19 BW: 160 lbs %F: 30% 1. FW = BW x %F FW = 160 x.30 = 48 lbs 2. LBM = BW FW LBM = = = 112 lbs 3. DFP: 22% 4 RBW = LBM (1.0 DFP) RBW = 112 (1.0.22) RBW = = lbs Fitness Test Debrief FUN! What did you experience? What did you learn? How can you apple this? Try to name as many parts of the body that are spelled with only three letters. (watch vulgarities) lip, ear, eye, toe, hip, gum, arm, leg, bum, lid, top, pit, gut, lap, fat, jaw, rib, abs, Personal Fitness and Training STAGE III: Guidelines for developing an exercise program

6 General apply Component Guidelines are based on: Cardiovascular F.I.T.T Muscular Endurance Muscular Strength Flexibility Body Composition Frequency goals of the individual Intensity physiological rationale Match the Modality Type Time Journal #4 Training Programs Cardiovascular 1) Identify one unique type of training program or device 2) Give a brief description; types of exercises, equipment 3) What parts of the body does it train? 4) Is this legit? or a scam Cardiovascular Frequency 35 sessions/week see pg. 188 Intensity depends on goals low 5065%, med 6585%, high 8590% phases warm up, stretch, exercise, cool down

7 Target Training Zone Calculations MHR max heart rate MHR = 220 age Target Training Zone Example: 20 yrs old, RHR 72 bpm MHR = 220 age = = 200 RHR resting heart rate HRR = = 128 beats HRR heart rate reserve HRR = MHR RHR 70 Percent TI = RHR + HRR x 70% = x.70 = 162 beats. min Target Training Zone region of heart beats 70% TI = RHR + HRR x 70% 85% TI = RHR + HRR x 85% 85 Percent TI = RHR + HRR x 85% = x.85 = 181 beats. min Cardiovascular (con t) Time 2030 min at mod to high intensity 4560 min at low to mod intensity Type Continuous Intermittent Intervals Low Impact KEY ENJOY IT

8 Recall: Lactic Acid Threshold and The Talk Test Lactic acid is a byproduct of glycolysis it breaks down in to Lactate and H + lactic acid is produced due to: too many pyruvate created vs consumption in mitochondria too many NADH/NAD + being produced slow removal of lactate from the circulation increased use of FT motor units low O 2 content in muscle low blood flow to muscles this causes: sensation of fatigue decreased function of enzymes interferes with actionmyosin binding (H competes with Ca) lactate can be measured from arterial or muscle blood samples Lactate Theshold (LT) the exercise intensity at which LAC concentration increases abruptly represents the maximal intensity at which steady state exercise can be maintained range from 6085 % of Max VO 2 The Talk Test shift in the curve to the right ~ 6585% Max VO2 exercise intensity is usually determined and prescribed by heart rate response Ventilation Rate (VE) can be used to determine work intensities because of its correspondence to LT

9 First let s review the difference Fitness Levels Metabolic ~55% of MHR obesityweight loss maintain bone density reduce adult diabetes (increase cells sensitivity to insulin therefore using glucose Fitness Levels (con ) Training Effect beyond daily requirements (overload) training organized program of exercise designed to produce chronic adaptations Sport Fitness training at LT/VT threshold (or over) risk for older population due to heart requirements NOW: The TESTs Talk Test simply being able to exercise and talk at the same time if you are not getting enough O 2, then exercise becomes anaerobic and thus have trouble breathing this individualizes exercise JAB Just Audible Breathing focus is to just hear yourself breath you are then close to but NOT at your VT this then induces a training effect NOTE: combining both of these concepts to ensure: high enough for training effect low enough so exercises is aerobic

10 RCT Respiratory Compensation Threshold just capable of carrying on a conversation attainment of Lactate Threshold concentrates on sport training Intervals burns more KJ per min Key: Match the Modality i.e. ratio of rest to work decrease rest time Scenario 1 Scenario 2 Running for km/hr: 401 cal Running for 1 22 km/hr: 28 cal Jogging for 1 8 km/hr: 10 cal (28 +10) x 15 = 570 cal Shortterm sprint interval versus traditional endurance training: similar initial adaptations in human skeletal muscle and exercise performance J Physiol calorie calculator

11 Interval Training: Training for Fitness, Fat Loss and Performance Conditioning Interval training for the games player KEY CONCEPTS Muscles ALWAYS LIFT TO FAILURE: maximize all Motor Units MATCH THE MODALITY maximize the proper Motor Units

12 Program Design Warm Up Frequency Beginner 23 x s / week Recall: Law of Diminished Returns 48 hrs rest alternate legs and arms, push pull, major and minor muscles % of RM Strength 85100% Endurance 6575% Reps Strength 36 Endurance 1215 (20) Progression increase by 2.55% # of Exercises always work muscles in pairs (antagonists) abdominal are foundation to other groups Beginner enough to do all major muscle groups (810) Advanced specific to sport movement (less time) Rest higher intensity increases rest period CP replenishment, LAC removal 48 hours between sessions muscle decreases neuromuscular capacity Systems Standard 23 days/week Alternate arms and legs 2 days each Circuit no rest Pyramid more weight less reps Superset 2 sets on same part (ex biceps and triceps)

13 Type of Resistance Exercise: functional rubber bands Swiss Ball For your case study, you will need to investigate these further Weights: Free Weights Stacks Cables / Pulleys FREE WEIGHTS MACHINES more specific to muscle safer/rehab fibers easier for beginner more carryover for match strength curves athletes time more variety selection less cost BUT created based on requires balance an average size person power training

14 Other Learning Curve for Beginners Eccentric Training increase load on way down Speed Training can train power (low weight/high reps) Plyometrics Guidelines Flexibility warm up first Hold exercise for 15 seconds hold to tightness not pain repeat 3 x s no bouncing (ballistic) work flexibility gradually work daily work pre and during season Types Study Static Dynamic Ballistic P.N.F. Dynamic vs. staticstretching warm up: the effect... [J Strength Cond Res. 2006] PubMed result

15 Study Study Study Muscle Stiffness Resistance length Is Muscle Stiffness related to ROM? Is Muscle Stiffness related to injury? Force Relaxation Peak force length Force Relaxation related to ROM and injury Study 4 research groups: 1 x 60 second hold, 2 x 30 seconds, 4 x 15 seconds, passive continuous motion for 60 seconds. Result: Muscle stiffness decreased significantly only in the final passive motion condition 16% decrease throughout the entire range of motion after 60 seconds of dynamic stretching Peak force relaxation decreased in all four conditions by 10% for the final dynamic motion condition and by 20% for all static stretching conditions

16 Study Conclusion Application dynamic stretches warming up static stretches end of a workout to relax the muscles and facilitate ROM there are different application for varies modes of stretching preworkout postworkout injury Flexibility pdf A Better Warmup Workouts Core Knowledge Core Performance