Biomechanics
Biomechanics Is the study of mechanical laws relating to the movement or structure of living things Is important for you to know in terms of injury prevention as well as optimizing training results
Levers Fulcrum Joint Resistance Load Effort/Force must look at muscle insertion
1 st Class Levers seesaw
2 nd Class Levers Wheelbarrow
3 rd Class Levers
Class of Lever 1st 2 nd 3 rd F R E Always in the middle
Law of Inertia An object at rest stays at rest and an object in motion stays in motion unless acted on by an external force
Law of Acceleration The linear acceleration of an object is produced by a force directly proportional to that force and inversely proportional to the object s mass Force= mass x acceleration
Law of Reaction For every force there is a reaction force of equal magnitude and opposite direction
The Take Away Muscle geometry, which changes throughout the ROM of the body joints, affects the effort that must be exerted during an exercise as much as the amount of resistance used in that exercise
Work in terms of working out Mechanical Work The magnitude of force that creates change in position Work = Force x distance W= F x d
Work in terms of working out Total Mechanical Work Total Work = Force x distance x reps x sets W= F x d x sets x reps
Work in terms of working out When a client performs an exercise, they move the 50 lb barbell 1.5 ft during each repetition. How much work have they performed if they do 4 sets of 6 reps? 1800 lb ft 450 lb ft 75 lb ft 1200 lb ft 1500 lb ft
Training Volume Which training routine has the greater training volume? Strength 3 sets 10 reps 100 lbs Endurance 3 sets 15 reps 75 lbs
Power The ability to create muscular force quickly Power = Work / time or Force x velocity
Power Which training routine has the greater training volume? Strength 3 sets 10 reps 100 lbs Endurance 3 sets 15 reps 75 lbs Now which one requires more power?
Muscle Force Active Muscle contraction force stimulated by nervous system Greater force needed for heavier object Passive Force generated by the pre-stretch of a muscle
Length-Tension Relationship An individualized optimal prestretch of a muscle can allow if to generate more force of a contraction
Time out Concentric/ Eccentric / Isometric Generate more force during eccentric phase
Exercise Physiology IV Do Now On the board write what you think a physiological response to cardio training, either an acute change or chronic adaptation.
Exercise Physiology
Exercise Physiology Is the study of how the body responds and adapts to the stress of exercise Is important for you to know in terms of adjusting training programs to optimize training results
Physiological Responses to Warm Up Body Temp HR somewhat Cool Down HR BP Respiration
Cardiovascular Training
Responses to CV Training Acute HR w/ intensity SV w/ intensity (till 40-50% max aerobic cap.) CO with intensity a-vo2 difference Blood flow to working muscles/heart SBP VO2 Chronic Adaptations HR Resting/ Exercise Max HR SV CO ( at rest) a-vo2 difference Resting BP lactate threshold lung volume Lower risk of mortality Improve body comp. Improve performance, sense of wellbeing Better lipid profile
Cardio Exercise Acute Response Heart Rate (HR) Number of times the heart beats per minute HR w/ intensity Blood Pressure (BP) The force exerted by the blood against the arteries SBP w/ intensity
Cardio Exercise Acute Response Stroke Volume (SV) The amount of blood ejected from the left ventricle in a single contraction SV w/ intensity (till 40-50% max aerobic cap.) Can at high HR Cardiac Output (Q) The volume of blood pumped by the heart per minute in liters Q = HR x SV Q with intensity
Cardio Exercise Acute Response Arteriovenous Oxygen Difference (a-vo2 Difference) Difference of O2 levels in arteries versus veins Reprensent the O2 extracted by the tissues a-vo2 difference Blood Flow Blood flow to working muscles/heart
Cardio Exercise Acute Response Oxygen Consumption (VO2) VO2 = HR x SV x a-vo2 difference VO2 Pulmonary Ventilation (V E ) Volume of air exchanged per minute V E with intensity to remove CO2
Cardio Exercise Adaptations At sub-max exercise levels, the cardiovascular system functions more effectively At maximal exercise levels, a greater power output can be achieved
Cardio Exercise Adaptations Heart Rate (HR) HR Resting/ Exercise Max HR Blood Pressure (BP) May Resting SBP and DBP
Cardio Exercise Adaptations Stroke Volume (SV) SV Rest / Exercise to a point Cardiac Output (Q) Q Exercise Q Rest
Cardio Exercise Adaptations Arteriovenous Oxygen Difference (a-vo2 Difference) a-vo2 difference Muscles have better O2 uptake Mitochondrial density Capillary density Lactic Acid Lactic Acid Production at sub-max workloads
Cardio Exercise Adaptations Oxygen Consumption (VO2) VO2 max Because of max SV and Q Muscles have Pulmonary Ventilation (V E ) V E at a fixed sub-max work rate
Cardio Exercise Adaptations Lower risk of mortality Improved blood lipid profile HDL triglycerides Improved body composition Improved ADLs and performance Improved sense of well-being
Resistance Training
Responses to Resistance Training Acute Lactic Acid buildup Energy Sources Chronic Adaptations Hypertrophy Muscle Tendons Ligaments Aerobic enzyme activity Capillary density Nervous system performance to the muscle
Resistance Exercise Acute Response Lactic Acid build up in active muscles Energy Sources in active muscles Can be specific to type of resistance training
Resistance Exercise Adaptations To get here Resistance/ tension must be 60-80% of 1 RM 75-90% of 1RM to optimize strength gains OVERLOAD
Resistance Exercise Adaptations Hypertrophy Muscles Tendons Ligaments Improved oxygen delivery and use Aerobic enzyme activity Capillary density in muscles Mitochondrial density
Resistance Exercise Adaptations Nervous System Strengthens neural pathways Most evident early in training
Energy Energy needed to do stuff Eat food Energy providing nutrients yield ATP Activity requires constant supply of ATP ATP stored in muscles but limited
Energy Energy needed to do stuff Eat food Energy providing nutrients yield ATP Activity requires constant supply of ATP ATP stored in muscles but limited ATP must constantly be resynthesized
Energy Pathways ATP Stored in muscles Limited to but a few seconds supply
Energy Pathways Creatine Phosphate Limited supply in muscles as well 5-10s supply for strenuous activity
Energy Pathways Anaerobic Glycolysis
Energy Pathways Anaerobic Glycolysis Uses carbs Produces ATP fast Lactate is a byproduct Strenuous ex. accumulates/ burns Mod ex./ Recovery- oxidized to make more ATP
Energy Pathways Aerobic Oxidation
Energy Pathways Aerobic Oxidation Krebs cycle and ETC in mitochondria Can use carbs, fat, or protein Sustains ATP for muscular energy for long periods
Energy Pathways So where is it coming from? Aerobic vs. Anaerobic Depends on Ventilation Delivery Muscular extraction Steady state Balance between energy needed and ATP production from aerobic metabolism
Energy Pathways So where is it coming from? Carbs are primary fuel Prolonged exercise (30+ mins) of low/ moderate intensity shift from carbs to fat
Energy Pathways
Muscle Fatigue/ Soreness/ Injury Acute Muscle Fatigue Lactic Acid buildup Loss of energy DOMS Micro-tears Particularly caused by eccentric Overtraining/ Injury Rhabdomyolysis- rapid breakdown of muscle tissue Very bad Hydrate & don t go beyond moderate soreness
Nutrition
Are you qualified to answer that? What do I eat before/ after/ during? What are the best forms of protein? How many calories should I be eating? Foods to avoid? Is bad/ good for you? Should I use supplements?
Scope of Practice You are not a Registered Dietitian You can: Teach basics of nutrition Assist with caloric modification Recognize patterns of disordered eating and REFER. REFER. REFER. Check laws in your area You cannot: Design meal plans/ diet plans
Giving advice on nutrition #1 Make sure it is not unsolicited #2 Make sure it is evidence based #3 Be careful
So. Should I take a protein supplement? no What about creatine? no Should I consume sports drink or water? Sports drink for stop and go, endurance or power work Should I stay away from caffeine before exercise? Only if not accustomed to it
So. Should I skip lunch to lose weight? no Will high-protein, low carb diet help me lose weight? Maybe but only b/c low calorie Can decrease performance Should I eat/ drink during exercise? Carbs and fluid
So. I sweat a lot and get cramps. Anything I can do? Sports drinks How can I tell if I am dehydrated? Dark urine
What is a nutrient? You tell me. Name them. Stress balance Eat a variety of foods Be wary of supplements
Energy Providing Nutrients Calories Yours focus Provide enough energy at the right time to meet needs Provide enough fluid to maintain hydration and replace what is lost Energy Balance Only deviate slightly +/- 300-400 kcal Deviate too much and Maintain balance throughout the day
Carbohydrates Sources? Functions Provide energy- 4kcal/g Spare protein Oxidize fat Store energy- glycogen Act as part of other compound
Carbohydrates Recommended amount 6-10 g/ kg body weight Who needs more? Maintain blood sugar For energy purpose Eat every 3 hours Glycemic Index How food affects blood sugar Lower value= maintain blood sugar/ insulin levels Beware: everyone responds differently
Protein Sources? Quality Complete vs Incomplete
Protein Functions Enzyme/ protein synthesis Transport nutrients Provide energy- 4kcal/g Hormone production Fluid balance Acid-base balance Grow/ maintain tissues Help make PCr
Protein Recommended amount 1.2-1.7 g/kg body weight Who needs more/ upper range? To supplement or not to supplement?
Fat Sources? Good vs. Bad
Protein Functions Provide energy- 9kcal/g Insulation Cushion Keep you feeling full Provide flavor Nutrient transport
Protein Recommended amount 20-35% of daily calories Don t really need over 25%
Vitamins Functions Help reactions in the body take place Recommendations Eat enough Eat a variety Multivitamin/minerals only if Water Soluble vs Fat Soluble B complex C A D E K
Minerals Functions Water balance Nerve stimulation Acid-base balance Energy reactions Recommendations Eat enough Eat a variety Multivitamin/minerals only if
Water Functions Transport Lubricant Temperature regulator Recommendations Have weight stability before and after exercise Consume fluid based on time interval, not thirst Check urine as guide Avoid hyponatremia
Water Sports Drinks 6-8% carbs, 100-200mg sodium per cup Encourage more drinking Good for stop and go sport & endurance activity Dehydration Lower energy Decreased performance Muscle cramps More likely in heat and humidity
Supplements!!!!!!!!!!!! Careful. Careful. Concentrated source to supplement food Intervene in a known deficiency No evidence of usefulness of loading up if no known nutrient deficiency Limit intake to 100% RDA
Ergogenic Aids!!!!!!!!!!!! Careful. Careful. NOT TESTED for effectiveness or safety Sole purpose is to improve performance Try eating better Be familiar with table 6.14
Eating for Performance One day before Avoid high fat Good breakfast Carbs for lunch Smaller frequent meals Right before
Eating for Performance Right before Supply carbs and fluid Stick to familiar food Avoid high fiber Fluid 5-7mL water/sport drink per kg at least 4 hours before 7-10 oz fluid 10-20 minutes before
Eating for Performance During Avoid dehydration and mental/muscle fatigue Stop and go Carb drink Long duration Carb snack and carb drink Fluids 28-40 oz per hour / 7-10 oz every 10-15 minutes Varies based on size, sweat, intensity, environment
Eating for Performance After Depends on Time Intensity Carbs 200-400kcal right after / 200-300kcal over next few hours Fluids Consume 1 pint- 20 oz for every pound lost w/in 2 hours
Food Label