Exercise Science Review for Test #3 2014 An Introduction to Health and Physical Education Ted Temertzoglou Paul Challen ISBN 1-55077-132-9
Food Categories Macronutrients Direct sources of energy Carbohydrates Proteins Fats Micronutrients Act as co-agents in bioenergetic process Vitamins Minerals istockphoto.com/ mrpliskin
Proteins Necessary for the growth and repair of body tissue 4 Calories of energy for each gram of protein Body breaks proteins down into amino acids 20 amino acids Nine amino acids supplied by the foods we eat Essential amino acids Complete proteins (foods containing 20 amino acids) Meat, eggs, cheese, and milk Incomplete proteins (limited amounts of amino acids) Vegetable proteins istockphoto.com/ Ka8v istockphoto.com/ Floortje
Carbohydrates Most accessible form of energy 4 Calories of energy for each gram of carbohydrate Complex carbohydrates Cereals, fruits, vegetables, legumes, and pasta Simple carbohydrates Sugar istockphoto.com/ YinYang
Fats Insulate and protect vital parts of the body Release more energy quickly 9 Calories of energy for each gram of fat Saturated fats ( bad fat ) Meat, poultry, butter, lard, hard margarines Higher concentrations of lowdensity lipoprotein (LDL) Polyunsaturated fats Soybean, corn, sunflower, safflower, sesame oils Higher concentrations of highdensity lipoprotein (HDL) istockphoto.com/ TomBoy2290
The Energy Equation Energy equation: the food (or energy) we take in should closely match the effort we put out Energy storage = Energy intake Energy output
Basal and Resting Metabolic Rate Metabolic rate (MR) Measures energy that needs to be consumed in order to sustain essential bodily functions Affected by age, sex, weight, lean muscle mass, and general level of physical fitness Two measures are distinguished: Basal metabolic rate (BMR) Measures MR under rigorous conditions Resting metabolic rate (RMR) Measures MR under less rigorous conditions Most common measurement in practice
Harris-Benedict Equation Harris-Benedict Equation Used to calculate your RMR Separate calculations for males and females Males: RMR = 66.5 + (5Í H) + (13.7Í W) (6.8Í A)* Females: RMR = 665 + (1.9Í H) = (9.5Í W) (4.7Í A)* *H = height in centimetres W = weight in kilograms A = age in years
Body Mass Index Body Mass Index (BMI) BMI is a useful measure or tool of overweight and obesity. It is calculated from your height and weight. BMI is an es8mate of body fat and a good gauge of your risk for diseases that can occur with more body fat. The higher your BMI, the higher your risk for certain diseases such as: heart disease, high blood pressure type 2 diabetes, gallstones, breathing problems, certain cancers.
Nutrition Facts Table The nutrient information is based on a specified quantity of food. This number is the actual amount of the nutrient in the specified quantity of food. The %DV gives a context to the actual amount. It indicates if there is a lot or a little of the nutrient in the specified quantity of food. The Nutrition Facts table must always include this list of Calories and 13 nutrients.
Body Mass Index Although BMI can be used for most men and women, it does have some limits: It may overes8mate body fat in athletes and others who have a muscular build. It may underes8mate body fat in older persons and others who have lost muscle. BMI Scores Underweight Below 18.5 Normal18.5 24.9 Overweight 25.0 29.9 Obesity - 30.0 and Above
Body Mass Index Body Mass Index (BMI): Used to assess extent to which a person is balancing the energy equation Ratio of a person s weight in kilograms to the square of his/her height in metres Correlates with increased risks of disease Does not distinguish between fat and excess muscle BMI calculator http://nhlbisupport.com/bmi/ bmicalc.htm
Ergogenic Aids Ergogenic aids are used by some athletes to: Improve physical appearance Prevent and/or treat injuries, illnesses, or disease Cope with stress Increase athletic potential Bridge the genetic gap Three types of Ergogenic Aids: Nutritional aids Pharmacological aids Physiological aids istockphoto.com/ Max Delson
Nutritional Aids Nutritional supplements include: Vitamins and minerals Protein and amino acid supplements Carnitine Creatine Caffeine istockphoto.com/ Marie C. Fields
Pharmacological Aids Pharmacological aids include: Pain-masking drugs Anabolic steroids Prohormones Human growth hormone Erythropoietin istockphoto.com/ Servifoto
Physiological Aids Physiological methods include: Blood doping Intravenous administration of blood, red blood cells, and related blood products: Raises the blood s oxygen carrying capacity Increases cardiac output Decreases lactate levels Improves sweating response Drug masking Certain drugs are used to reduce the presence of banned substances Includes agents that dilute concentration in: Bloodstream Diuretics
Ergonomics and Sport Athletic performance can be enhanced with: Supporting aids Equipment Training technology Goal is to apply efficient technologies to drive humans to higher levels of performance
F.I.T.T. Principle F.I.T.T. Principle captures the four basic building blocks of any exercise program F = Frequency I = Intensity T = Type T = Time
Resistance Training Guidelines
Other Training Principles Principle of Overload Principle of Progression Specificity or S.A.I.D. (Specific Adaptation to Imposed Demand) Principle Principle of Individual Differences Principle of Reversibility Principle of Diminishing Returns istockphoto.com/ LajosRepasi
Overload To get stronger, the body must perform tasks that are more challenging than those to which it is accustomed Over time the body will adapt; new demands must be incorporated Overload can include all aspects of training: Physiological Emotional Mental psychological
Progression In order to constantly improve, an athlete must progressively increase the overload over time The athlete must be aware that loads and demands on the body must occur over time: Increases performance Decreases injury
Specificity (S.A.I.D.) In order for specific outcomes to occur, training must be specific to those outcomes To improve your vertical jump, your exercise prescription should include explosive power such as exercises that target the legs Specific muscle adaptations will occur if training is specific Training must reflect athlete s game situation needs
Individual Differences Every athlete has a different physical and psychological makeup, therefore every athlete will have different needs when it comes to training Several key factors include: Pre-training fitness levels Requirements within their sport Age and gender Ability to recover from workouts Ability to recover from injury
Reversibility Use it or lose it Principle of Reversibility leads to: Atrophy Detraining Injury Lack of motivation Overtraining Burnout
Diminishing Returns A person s training gains will reflect that person s prior level of training Performance plateau Must change exercise prescription Ethical vs. unethical training methods
Training Methods istockphoto.com/ leezsnow Periodization Concurrent training Interval training Fartlek training Resistance training Plyometric training
Periodization Breakdown of year-long training Three major seasons: Off-season Pre-season In-season Macrocycle Measured in the year or years Mesocycle Measured in months or weeks
Concurrent Training all energy systems at the same time Different types of training simultaneously Great for general fitness Performed during the off-season for certain athletes Ideal for keeping variety in one s exercise program
Interval Can benefit both anaerobic and aerobic systems Alternating periods of intensity within a given workout Great for lactic acid training threshold Manipulates: Length of intense period Intensity Length of rest Number of repetitions
Fartlek Means speed play Similar to Interval but without rigid numerical control Athletes change variable according to terrain or how they feel Speed up or slow down when you want
Resistance Lifting weights most common form Weight provides resistance to muscles Broken down into a number of: Sets Repetitions Rest Temp (speed of repetition) Loads Volume
Plyometrics Stretch-shortening exercises Bounding Hopping Jumping Box jumps Box drills Used to develop strength and power Caution: Should not be used until athletes have a solid aerobic and anaerobic base Children should also avoid repeated long, high intense plyometric routines
Cardiovascular Assessment Best indicator of overall health Determined by the maximal amount of oxygen (VO 2 max) that the human body is able to utilize per minute of physical activity Test examples: The Modified Canadian Aerobic Fitness Test (mcaft) CPFLA protocol 1.5-Mile Run Test Rockport 1 Mile Walking Test Single Stage Treadmill Walking Test Cycle Ergometer Test
Body Composition Assessment The term body composition refers to fat mass and lean body mass (non-fat) Essential fat is needed for normal physiological functions Storage fat is stored as adipose tissue, mostly beneath the skin, around major organs and the visceral areas Test examples: Hydrostatic or underwater weighing Most effective Bioelectrical impedance Skinfold thickness Girth measurements
Muscular Strength Assessment Muscular strength The maximum tension or force a muscle can exert in a single contraction Determined by the maximal amount of resistance an individual can lift in a single effort Known as one repetition maximum or simply 1RM CPAFLA s Strength Appraisal: Hand Grip Test
Muscular Endurance Assessment Muscular endurance The ability of the muscle to perform repeated or sustained contractions over a period of time Commonly assessed by the number of repetitions an individual can perform against a sub-maximal resistance, or by the length of time a contraction can be sustained CPAFLA s Healthy Musculoskeletal Fitness Test Push-ups Sit-ups Back Extension
Flexibility Assessment Flexibility refers to the ability of a joint to move freely through its full range or motion (ROM) Flexibility is specific to each joint Difficult to have one general flexibility test Test examples: Trunk Forward Flexion Test CPAFLA protocol Gender and age influence joint flexibility Most athletes forsake working on their flexibility
General Program Design Safety Issues Preparation (Warm-Up) Segment ROM movements to increase joint lubrication and body temperature Aerobic Segment Monitor heart rate Talk Test Resistance Segment Warm-up Adequate relief between sets Follow weight-room safety rules Cool-Down Segment Target muscles used in the workout Emphasis on static stretching
Types of Motion Linear (or translational) motion Movement in a particular direction Force generated by the athlete s muscles and the resulting motion is in a straight line Rotational motion Movement about an axis Force does not act through the centre of mass, but rather is off-centre, and this results in rotation Rotational motion
Lever Systems Every moveable bone in the human body is part of a lever system that facilitates movement Three classes of levers Class I lever (e.g. teeter-totter) Class II lever (e.g. wheelbarrow) Class III lever (e.g. snow shovelling)
Lever Systems Class I lever (e.g. teeter-totter) The fulcrum (axis) is located between the force (effort) and the resistance load istockphoto.com/ csuzda
Lever Systems Class II lever (e.g. wheelbarrow) The resistance is between the force and the fulcrum istockphoto.com/ GeofferyHolman
Lever Systems Class III lever (e.g. shovelling) The force is between the fulcrum and the resistance istockphoto.com/ tacojim
Seven Principles of Biomechanics The seven principles of biomechanics Allows you to gain insight into movement dynamics The Coaching Association of Canada s National Coaching Certification Program (NCCP) Level 2 Theory course sets forward these seven principles grouped into four broad categories: Stability Maximum effort Linear motion Angular motion
Stability Principle 1: The lower the centre of mass, the larger the base of support, the closer the centre of mass to the base of support, and the greater the mass, the more stability increases Principle 1 has four subcomponents: The height of the centre of mass The line of gravity The base of support Mass
Maximum Effort Principle 2: The production of maximum force requires the use of all possible joint movements that contribute to the task s objective istockphoto.com/ ginosphoto
Maximum Velocity Principle 3: The production of maximum velocity requires the use of joints in order from largest to smallest istockphoto.com/ TommL
Linear Motion Principle 4: The greater the applied impulse, the greater the increase in velocity
Linear Motion Principle 5: Movement usually occurs in the direction opposite that of the applied force
Angular Motion Principle 6: Angular motion is produced by the application of a force acting at some distance from an axis, that is, by torque
Angular Motion Principle 7: Angular momentum is constant when an athlete or object is free in the air istockphoto.com/ Alexander Yakovlev
Applications in Biomechanics Performance improvement Coaches and athletes focused on performance improvement within the aspects of technique and sport training Injury prevention and rehabilitation High level of interest in biomechanics from sports medicine specialists, trainers, and injured athletes in relation to injury prevention and rehabilitation Fitness and personal training Biomechanical analysis can be applied both to exercise and to equipment
39. Know how to find the center of mass of a high jumper and why the flosbury flop is superior to the straddle
39. Know how to find the center of mass of a high jumper and why the flosbury flop is superior to the straddle