TOTAL BODY CONDITIONING STUDY GUIDE

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1 TOTAL BODY CONDITIONING STUDY GUIDE BENEFITS OF REGULAR EXERCISE Improved appearance, improved alertness and performance, increased efficiency of the heart and lungs, increased muscular strength and endurance, improved ability to handle stress, possible delay in aging process, maintenance of proper body weight, improved confidence and self-esteem, fewer sleep problems, improved quality of life by minimizing the risk of disease and disability better posture, greater efficiency in performing motor tasks and sport skills, establishment of fitness as a lifetime interest, stronger heart muscle, lower heart rate, lower blood pressure, reduce body fat, possible resistance to atherosclerosis, improved circulation, increased oxygen carrying capacity of the blood, greater work efficiency, less chance of osteoporosis, reduced risk of certain cancers, relief depression. EXERCISE WARNINGS AND CAUTIONS -Stay hydrated, by the time you feel like you need a drink you are already dehydrated. -Avoid vigorous exercise in excessively hot and humid weather. -Avoid working through the pain. -Look out for these general symptoms during and after exercise: rapid breathing and dizziness long after you exercised, cool, pale, clammy skin, rapid, but weak pulse, lips are blue, undue fatigue after exercise. -Always warm up. Perform gentle activity that uses the large muscle of the body. This type of movement increases respiration, heart rate, and the internal temperature which improves blood and oxgygen flow to the working muscles. Benefits of a warm up: increase in body and tissue temperature, increase blood flow, increase in heart rate, increase in the rate of energy release in the body (metabolic rate), decrease in muscular tension, increased muscle elasticity, increased flexibility of tendon and ligaments, improved muscle contraction and relaxation, faster transmission of nerve impulse to muscles, and to mentally prepare the body for exercise. -Always cool down: This is just as important as the warm up. Once intense activity has stopped, blood may pool in the lower extremities resulting in dizziness. Irregular heartbeats most often occur after the cessation of vigorous activity. Continue to move around so that you force the blood to the heart and remove the waste products. Stretching is thought to be both safer and more productive during cool down.

2 If injured: R = Rest: Resting helps the injury recover faster. I = Ice: Using ice reduces the bleeding in the injured area. C = Compression: Wrapping the injured area helps to reduce swelling. E = Elevation: Elevate the area above the heart to help keep fluids from backing up into the injured area. EXERCISE TRAINING PRINCIPES (5 FACTORS) Overload: In order for a muscle to get stronger, it must be stressed (overloaded) beyond normal use. This principle applies to the first four fitness components. By increasing the FIT principles, the muscles will strengthen in a gradual manner with less chance for muscle soreness or injury. F = Frequency: This is how often you should exercise. I = Intensity: This is how hard or strenuous you should exercise. T = Time: This is how long you should exercise Progression: The amount of overload should be applied gradually as to prevent muscle soreness and possible injury. Specificity: Training must be specific to the desired outcome. Example: By performing hamstring stretches the hamstrings will become more flexible. Regularity: Exercise must be performed regularly to be effective. Use it or lose it. Individual differences: Each one of us is unique and should be encouraged to progress at their own rate. TWO TYPES OF MUSCLE FIBERS Slow-twitch: These are the dark meat (red) with a rich capillary supply and can get a great deal of oxygen to the working muscle. They can sustain activity for a long period of time and are dependent on oxygen (aerobic). They are fueled by fats. Fast-twitch: These are the white meat (white), which have fewer capillaries and are suited for short, intense work. They are anaerobic (function without oxygen) and fatigue quickly. They are fueled by glucose for energy. Heredity determines the number of each type of fibers in a muscle. All muscle has both fiber types, but some have a predominance of one type. The motor nerve that innervates a fiber controls fiber type. Unless you change the nerve, you wont change the fiber type from fast to slow. CALCULATING YOUR HEART RATE Formula: 220 age = maximum heart rate (MHR) find 60% of MHR and 80% of MHR MAXIMUM HEART RATE Working at 100% (220 age). RESTING HEART RATE (RHR) Check this in the morning before getting out of bed. Count the pulse for 1 minute. This is your pulse when your body is at rest. TARGET HEART RATE (THR) This is the 60-80% of the MHR. WORKING HEART RATE (WHR) This is the actual number of times the heart beats per minute during exercise.

3 FIT GUIDELINES AEROBIC ACTIVITY: F = 3-4 days/week I = short intervals at 100% maximum speed (10-30 seconds) long intervals at % maximum speed (1/2 to 2 minutes) T = short intervals: repeat up to 30x with seconds rest between intervals, and for long intervals: repeat up to 15x with 3-15 seconds rest between intervals. ADVANATAGES OF STRENGTH TRAINING -increased bone mineralization, which may help prevent osteoporosis -strengthened abdominals back, and leg muscles which may facilitate proper posture, prevent low back problems and muscle imbalances -the development of muscle mass increases energy requirements -improved muscle tone enhances appearance, self-esteem and body image -reduced chance of sports-related injuries due to joint stability -more muscle means you burn more calories ANTAGONIST MUSCLES Strong Weak biceps triceps quadriceps hamstrings erector spinae abdominals pectorals rhomboids/trapezius adductors abductors gastrocnumius tibialis anterior FLEXIBILITY Flexibility is the range of motion (ROM) in a joint and its surrounding muscles. Flexibility is a measure of the ROM at a joint or group of joints. STATIC It involves stretching the muscle to a point of mild tension and holding for 15 seconds or longer. This is the safest method stretching. It is simple to learn and easy to execute. It requires little expenditure of energy and allows adequate time to reset the sensitivity of the stretch reflex. Benefits of Stretching: -can increase an athlete s mental and physical relaxation -can promote development of body awareness -can reduce risk of joint sprain or muscle strain -can reduce risk of back problems -can reduce muscle soreness -can reduce muscle tension -can reduce the severity of painful menstruation for female athletes BODY COMPOSITION This is the amount of fat cells compared to lean cells in the body. Heredity, eating habits, and the level of physical activity determine a person s percent of body fat.

4 FAT An important energy source; stored for future use when excess calories are ingested; 9 calories/gram. A certain amount of body fat is essential for good health, but an extremely high or low amount of body fat contributes to health problems. LEAN BODY WEIGHT The weight of the body minus the fat. (muscles, bones, ligaments, and tendons). Lean muscle weighs more than the same amount of fat tissue so don t confuse actual body weight with body composition. NUTRITION: THE FOOD PYRAMID The requirements of good nutrition include eating adequate amounts of protein carbohydrates, fat, vitamins, minerals and water. No single nutrient or food can provide all that is required for the body to function efficiently. Protein carbohydrates and fat provide energy. Vitamins, minerals, and water are essential for body function, but do not provide energy. Imagine a pie divided into 6 sections. Fill up 3 sections with carbohydrates, 2 sections with lean protein and 1 section with fat. Bread, cereal, rice, and pasta 6-11 servings Vegetables 3-5 servings Milk, yogurt and cheese 2-3 servings Meat, poultry, fish, dry beans, eggs, and nuts 2-3 servings Fats, oils, sweets use sparingly FOOD CHOICES Making good food choices is important. You should choose foods that are low in fat when possible. Instead of choosing whole milk, choose 1% or skim. Try to stay away from foods that have saturated and trans fats. Limit sweets, as they have no nutritional value for you. They are empty calories. Choose natural foods when available, because they are not refined or processed in any way. We are going to look at food on a scale from A (best) to F (the worst). Grade A foods are eaten almost exactly the way they come out of the ground, out of the water, off the farm, off the tree, etc. An example is an apple. If you were to eat natural applesauce this would be a B, because it has been pureed. Turn it into apple juice and you re down to a C. Sweetened applesauce would be a D. Finally if you put the apples into a pie, adding sugar and fat, you are at an F. The easiest way to improve food grades is to eat natural foods as much as possible. CARBOHYDRATES Carbohydrates are premium fuel. The price paid for severe restriction of carbs is reduction of the bodies protein stores, particularly muscle protein. This causes a reduction in lean tissue mass. Carbs are the body s preferred and most efficient energy source. Carbs are stored in your muscles and liver in the form of glycogen. Your body is always burning a combination of fats and carb for fuel. High intensity exercise such as sprinting or weight lifting will use glycogen (carbs) as the main fuel source. When working above your anaerobic threshold (AT) you are burning carbs. Eating the right quantity of carbs is important, but the quality of the carbs you choose is equally important. All the carbs you eat end up in the bloodstream as glucose (blood sugar). Carbs have 4 calories per gram. Don t over eat simple carbs, as they cause a rapid increase in blood sugar. Eating fiber-containing carbs slows the digestion of the carbs. Within about 3 days of a severe carb cutback, your muscle glycogen will be almost

5 totally depleted. Types of carbs: simple (fruits) complex (starchy and fibrous). Complex carbs should make up the majority of your carb diet (about 2/3) PROTEINS Protein is used as building material for the body cells like bricks are for a building. The body can use protein most efficiently if protein is consumed frequently during the day. This is because protein is not stored, not even for several hours. Metabolizing protein requires more water. Exercise increases protein needs. One gram of protein is four calories. Next to water protein is the most abundant substance in your body, making up approximately 15-20% of your body. FATS Some fats are absolutely required for good heath, while others are detrimental. Some fats heal, and others kill. Fat is a part of structure of every cell, is stored energy, supplies essential fatty acids, provides and carries fat-soluble vitamins A,D,E,K, and protects vital organs. About 15-20% of our calories should come from fat. Fats are also used as fuel, but the difference is that fats don t burn as efficiently as carbs. Eating the wrong kind of fats can increase your blood cholesterol, clog your arteries, and increase fat storage. Adding the right kind of fat can increase your energy, increase fat burning, increase muscle-building hormones, increase your strength, improve insulin function, improve your skin texture and strengthen your joints. Fat is the fuel source for long intensity cardio exercise at intensity under the AT. 1 gram of fat is 9 calories. Fat is more calorie dense than all foods. Fats have the lowest thermic effect of all foods. Types of fat: Bad Fats saturated and trans fatty acids. Good Fats: unsaturated fats (poly and mono), essential fatty acids, and omega 6 and 3. WATER Water is essential to your body. It regulates body temperature, aids in digestion, transports nutrients, builds tissue, helps circulation, respiration, absorption, and excretion, maintains blood volume, helps conduct nerve impulses, removes waste, provides trace mineral and lubricates the joints % of your body is comprised of water. It is the most abundant nutrient in your body. Drink 8-10 (eight ounce) glasses of water a day. If you exercise drink more. In the summer drink more. NUTRITION -Your body can t tell the difference between dieting and starvation. When you cut calories your body goes into the starvation mode. -The consequences of a low calorie diet are: decreased metabolism, loss of muscle, increased activity of fat storing enzymes and hormones, decreased activity of fat burning enzymes and hormones, decreased thyroid output, increased appetite, increased chance of regaining weight, and decreased energy and work capacity. -When you eat less your body burns less. When you eat more your body burns more. -Short-term diets produce temporary results. -If dieting use a small calorie deficit and increase your activity. Use exercise to burn the fat rather than diets to starve the fat.

6 -You were born with a predetermined number of fat cells. Fat cells can increase throughout life but it cannot decrease. You can change the size of the fat cell. -Eat less at night; you are less active and burn fewer calories -You have to burn more calories than you eat to lose weight. (calorie deficit) -The secret to a faster metabolism is to eat frequent small meals. Each meal should include a lean protein and carbohydrate. The protein slows the digestion of the carbohydrate. -Muscle is your metabolic furnace. The more muscle you have the more calories you burn, even at rest. -A calorie is not just a calorie. If it were a diet of 100%fat would have the same effect on the body composition as one of 100% protein. -Macronutrient Ratios: 3 parts carbohydrates, 2 parts protein, 1 part fat -Choose natural foods over processed and refined foods. These foods are more nutrient dense. TERMS EXERCISE Purposeful physical activity. HYPOKINETIC DISEASE Diseases or disorders associated with lack of physical activity or too little regular exercise. SEDENTARY Being inactive. FAT A solid white or yellowish substance. A primary source of energy. GLUCOSE A simple sugar (CHO) used for energy by the body; essential energy source for the brain and nerve tissue. ATP (adenosine triphospate) A high-energy compound formed from oxidation of fat and carbohydrate. Used as an energy supply for muscle and other body functions. AEROBIC Means with oxygen. These are whole body activities involving largemuscle groups that are continuous and last for an extended period of time. ANAEROBIC Means without oxygen. Activity is performed at intensity so great that the body s demand for oxygen exceeds its ability to supply it. PRIME MOVER/AGONIST The muscle that contracts concentrically. ANTAGONIST Muscles that produce the opposite action of the agonist. FLEXION A decrease in the angle of a joint. EXTENSION An increase in the angle of a joint. ATROPHY A decrease in muscle size. HYPERTROPHY An increase in muscle size. REPETITION (reps) The number of times the exercise is done. SET A specified number of repetitions. RANGE OF MOTION Moving from full flexion to full extension. OVERWEIGHT A person who is more than 10% above ideal body weight. OBESITY A person who is more than 20% above ideal body weight. Sources: Bross, Cindy, Fit To Try. Durham, North Carolina: The Great Activities Publishing Company, Ratliffe, Thomas, Ratcliffe, Laraine, Teaching Children Fitness. Human Kinetics, Venuto, Tom, Burn The Fat Feed The Muscle. Fitness Renaissance, 2003.

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