LIFETIME FITNESS HEALTHY NUTRITION. UNIT 2 Lesson 5 FLEXIBILITY LEAN BODY COMPOSITION

Transcription

1 LIFETIME FITNESS HEALTHY NUTRITION MUSCULAR STRENGTH AEROBIC ENDURANCE UNIT 2 Lesson 5 FLEXIBILITY LEAN BODY COMPOSITION MUSCULAR ENDURANCE Created by Derek G. Becher B.P.E., B. Ed., AFLCA Resistance Trainer Certification 2009 All rights reserved

2 2 LESSON 5 AEROBIC CONDITIONING; MUSCULAR STRENGTH & ENDURANCE; FLEXIBILITY A. AEROBIC CONDITIONING Fitness Component #1 Aerobic conditioning involves training the cardiorespiratory system; therefore, this system responds to training by increasing the strength of the heart and its efficiency in transporting blood throughout the body, and by increasing the efficiency of the lungs in transporting oxygen throughout the body and to working muscles. Because a trained cardiorespiratory system is efficient in bringing oxygen and nutrients to the working muscles, and in having the muscles use a large portion of the oxygen during movement, it should be considered the most important component of a lifetime fitness program (YMCA manual, p. 5). Benefits A well-trained cardiorespiratory system will enable you to work harder, work longer, and work more efficiently during your training, and during your sport and leisure activity participation. It will also help you to recover more quickly and completely, and to better recover from injuries that occasionally occur in physical and daily activities. Aerobic conditioning enables your heart to transport greater quantities of blood throughout the body with less effort. The blood that is being transported will have higher concentrations of oxygen, and there will be more capillaries that will transport it to the working muscles. Also, improvements in aerobic conditioning increase the amount of fat that is used during exercise.

3 3 Types of Aerobic Training There are several types of training that effectively enhance the aerobic system. Continuous keeping a steady training pace from low medium high intensity, for either a short, medium, or long duration. Interval alternating work periods of varying lengths and intensities with either an active rest period or an inactive rest period (for example, doing sprints with either jogging/light walking intervals, or intervals of complete rest). Circuit this type of aerobic training is not necessarily as efficient as the previous two, but it does combine aerobic and weight training, and may therefore be beneficial for those who have restrictions on their time. It involves alternating a variety of overall body strength training exercises with set periods of continuous aerobic activity. For example: Bench press for 1 minute, skip rope for 2 minutes, Biceps curls for 1 minute, treadmill for 2 minutes, etc. Aerobic Conditioning & F.I.T.T. Of course, the F.I.T.T. principle applies to this component. To obtain improvements in your cardiorespiratory conditioning, you must perform some type of continuous or interval training activity for minutes, at least 2-3 times a week, at about 65-90% of your maximal heart rate (beginners would start at the lower range). Walking, jogging, cycling, rowing, swimming, hiking, boxing-based aerobics, skating and dancing are all activities that will train this component.

4 4 B. MUSCULAR STRENGTH & ENDURANCE Fitness Components #2 & #3 As we discussed earlier with the F.I.T.T. principle and the components of fitness, muscular strength and muscular endurance are related. They are similar in that they refer to the training and enhancement of the function of the muscles; but these components are different because they are achieved through different types of training. Muscular strength refers to a muscle or muscle group s ability to produce maximum force. It is trained with higher weight (~70-90% 1RM) and lower repetitions (~7-10). Muscular endurance refers to a muscle or muscle group s ability to undergo stress (training/exercise or activity) for a prolonged period of time. It is trained with lower weight (~60-80% 1RM) and higher repetitions (~11-13+). However, to maximize the muscle s ability to perform over a longer period of time, aerobic conditioning must also be incorporated in the program, as muscular endurance and cardiovascular endurance are interconnected. Muscles respond to strength training in 2 main ways: The muscle becomes stronger The muscle becomes larger (HYPERTROPHY) Obviously, by achieving these two responses to training, you are able to increase and/or better handle your workload in the gym, in your sports and in regular daily activities. In addition, these responses also increase bone strength...where tendons or ligaments are attached, thus decreasing susceptibility to injury (YMCA manual, p. 18). Further, a general increase in the number of capillaries in your muscle fibers occurs; this change enables your muscles to better use the oxygen and nutrients they take in, and to more quickly remove waste products into the bloodstream (Ibid.).

5 5 The Muscular System The muscular system is primarily responsible for moving the limbs and bones of the body; therefore, these muscles are referred to as skeletal muscles. 1. Characteristics of Skeletal Muscle Tissue All skeletal muscles have 4 main characteristics (Tortora, p. 205): Excitable -the tissue is able to receive AND respond to a stimulus to change it. Contractible -muscles can and do shorten when the appropriate stimulus occurs. Extensible -muscles can stretch. For example, in a dumbbell arm curl, when the biceps is shortening on the up phase, the triceps is extending to some degree. Elastic -muscles return to their normal shapes after the stimulus (contraction or extension) is removed. A 5th general characteristic about muscles is that they work together, often in pairs. As mentioned above, during a dumbbell curl, both the biceps and the triceps muscles are involved, and they are given specific names to identify their role in a particular movement. In this exercise, the biceps is the muscle that is contracting to create the desired movement; it is referred to as the agonist. At the same time, the triceps muscle is relaxing and enabling the biceps to contract; the triceps is referred to as the antagonist. (AFLCA manual, p.26) 2. Three Types of Muscle Contractions Concentric - the muscle shortens during exertion (dumbbell arm curl - as you raise the dumbbell towards your shoulder, the biceps muscle shortens). Isometric - the muscle does not change length during exertion (pushing against a wall, or pressing your hands together...). Eccentric - the muscle lengthens during exertion (when lowering a dumbbell during a seated dumbbell curl, the biceps muscle lengthens and still applies force to keep gravity from quickly returning the weight to the starting position). While it relates to muscular strength & endurance, we will look at Core Strength Training in Lesson 6, and how we can train this important part of the body. For now, we will continue this lesson by reviewing the 4 th component of fitness flexibility.

6 6 C. FLEXIBILITY Fitness Component #4 Flexibility is a measure of the ability of a muscle or group of muscles to work in a full range of motion around a joint (knee joint, shoulder joint, etc.). Concerns are occasionally raised that an increase in muscle mass and bulk through weight training will make a person muscle bound, limiting the person s ability to move. Certainly, if (a) the exercises are not done through a full range of motion (for example, in a dumbbell curl, raising the dumbbell all the way up to the shoulder, and then lowering it all the way down so that your arm is nearly straight), and (b) stretching is not incorporated into the program, muscle tightness and limits in movement are likely. However, there is no reason to believe that weight training, if done properly through a full range of motion, will impair flexibility. [Rather], proper strength training probably improves...flexibility and, if combined with a rigorous stretching program, can greatly enhance...movements that are essential for success in many athletic activities. (Prentice & Bucher, p. 166) Benefits Flexibility permits freedom of movement and helps prevent injuries. By incorporating regular stretching and performing exercises through a full range of motion, general and specific sport movements become easier, and posture improves. Guidelines for Stretching Some stretching should occur after every session of physical activity, whether it be weight training or a sporting activity. Stretching should follow a warm-up or an activity, so that the muscles can be warmed and properly prepared for the stretching movement. Stretching should be smooth and controlled, without any bouncing movements. This type of stretching, called static stretching, is safe and effective. For example, for a hamstring stretch, you may sit on the floor with your right leg extended in front of you, while the left leg may be bent with the foot on the floor. Without completely locking out your right knee, you would lean forward - keeping your head and neck up, with proper breathing - to a point of slight resistance and hold, steadily, for a set period of time. The stretch should not be painful. Static stretching is usually done after a workout. Moving our limbs through a controlled full range of motion similar to the activity or training that we are about to perform is often referred to as dynamic stretching. It helps to prepare our muscles for the work we are about to perform. Controlled, wide arm circles and lunge walking are examples. Dynamic stretching is usually done after a light aerobic warm-up activity, prior to the workout. When the point of slight resistance is reached, hold for a second count. Continue normal breathing during a stretch. Do not hold your breath. (Prentice & Bucher, p. 166) Examples of Stretching Take some time now to review some of the stretches on the following page. Follow the above guidelines carefully when you stretch, and remember that a thorough stretching session should follow each workout.

7 7