Fitness For Health 2

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Obesity is a BMI of

30 or higher, which is when excess body fat can lead to serious health problems.

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An estimated 35% of the adult population in industrialized nations

is obese.

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The average weight of American adults has

increased by 25 pounds or more since 1965.

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The prevalence of obesity is higher in

African Americans and Hispanic Americans.

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Excessive body weight combined with physical inactivity is the 2nd

leading cause of preventable death in the United States.

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Obesity and unhealthy lifestyle habits are the

most critical public health problems we face in the 21st century.

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More than 1/3 of the population is on

a diet any given moment. We spend 40 billion/year attempting to lose weight.

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Health consequences of excessive body weight are

high blood pressure, elevated blood lipids, type 2, insulin resistance, glucose intolerance, and coronary heart disease.

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Overweight and obese are

not the same thing.

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Obesity results in

decrease in life expectancy, decrease in quality of life, and increase in illness and disability.

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A primary objective to achieve overall physical fitness and enhanced quality of life is to

attain recommended body composition.

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Being underweight is also a problem that can

lead to many medical disorders and death.

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About 14% of people in the US are

underweight.

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When people set their own target weight they should be

realistic.

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Ideal body shapes are illustrated in popular magazines and are achieved mainly through

airbrushing and medical reconstruction.

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Failure to attain a perfect body may lead to

eating disorders in some individuals.

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Frequent fluctuations in weight or yo yo dieting markedly increases the risk for

dying from cardiovascular disease.

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Quick-fix diets should be replaced by a

slow but permanent weight loss program.

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Only 10% of people who begin a diet without exercise are

able to lose desired weight.

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Only 5% of people who diet without exercise are able to

keep the weight off.

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Traditional diets fail because

few of them incorporate permanent behavioral changes.

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Fad diets deceive people and claim that

dieters will lose weight by following all instructions.

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With diets that are very low in calories a lot of the weight loss is

water and protein, not fat.

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Dropout rates are high in fad diets because of

difficulty adhering to limited dietary plans.

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Crash diets contain less than

800 calories a day.

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In crash diets glycogen storage is depleted in

a few days.

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In crash diets half the weight loss is

lean protein tissue, including heart muscle.

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Crash diets increase the risk of

heart attacks or fatal cardiac arrhythmias.

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In crash diets sodium depletion may

cause a dangerous drop in blood pressure.

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Crash diets decrease the basal metabolic rate by

15% within 2 weeks.

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Low carbohydrate/high protein diets include

eating all the protein foods you want, limiting fruits and vegetables, high in fat, low glycemic index slows insulin response.

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Low carb high protein diets lead to rapid weight loss due to

loss of lean tissue and body water, effectiveness dwindles over time.

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Low carb high protein diet can increase the risk for

heart disease, cancer, and kidney or bone damage.

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Eating disorders are

medical illnesses characterized by intense fear of becoming fat thought to stem from environmental pressures.

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Anorexia Nervosa

self imposed starvation

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Bulimia nervosa

pattern of binge eating and purging

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Binge-eating disorder

uncontrollable episodes of eating excessive amounts of food within a relatively short time

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Emotional eating

consumption of large quantities of food to suppress negative emotions.

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Eating disorders are most prevalent in

women 25 to 50.

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Eating disorders are often a coping mechanism to avoid dealing with family and social problems such as

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Eating disorders develop in stages

start with weight loss diet, dieting becomes extreme, often combined with exhaustive exercise and overuse of laxatives and diuretics, becomes the primary focus of attention.

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Anorexia Nervosa is a fear of

weight gain that is greater than fear of death.

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Those with anorexia nervosa have a

distorted image of body, preoccupation with food/meal planning.

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Anorexia Nervosa diagnostic criteria

refusal to maintain body weight, intense fear of gaining weight or becoming fat, altered perception of body weight, size, or shape, amenorrhea.

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Anorexia nervosa is 100%

curable, but treatment requires professional help.

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Bulliimia nervosa is more prevalent than

anorexia nervosa.

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Bulimia nervosa occurs in those who are

mostly well educated, near recommended weight, emotionally insecure, and lacking self-esteem.

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Binge purge cycle occurs in

anticipation of cycle, urgency to begin binging, eating large and uncontrollable amounts, short period of satisfaction, feelings of guilt, shame and fear, and purging.

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Diagnostic criteria for bulimia nervosa includes binging and compensatory behaviors both occur at least twice a week for three months, undue importance of body shape and weight,

recurrent episodes of binge eating, self induced vomiting, misuse of laxatives, diuretics, other medications, or enemas, fasting, or excessive exercise.

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The most common of 3 main eating disorders are

binge eating disorders.

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The causes of binge eating disorders are

unknown, can be triggered by depression, anger, sadness, and boredom.

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Those with binge-eating disorders do not

purge and may be overweight or obese.

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Diagnostic criteria for binge eating disorder includes eating an unusually large amount of food, eating until uncomfortably full eating out

of control, faster than usual, eating alone because of embarrassment, feeling disgusted, depressed, or guilty.

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Emotional eating involves

consumption of large quantities of comfort and junk food to suppress negative emotions.

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Foods such as chocolate cause the body to

release mood-elevating opiates, helping to offset negative emotions.

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Differentiate between emotional eating and

physical hunger.

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Avoid

unhealthy foods.

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Keep healthy snacks

handy.

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Use countering

techniques.

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Keep a

trigger log.

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Work it out with

exercise instead of food.

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Excessive emotional eating

hinders proper weight management.

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Treatment for eating disorders is available

through school counseling or health centers and local hospitals.

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Many communities have

support groups led by professional personnel.

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The three assumptions of weight loss are that

balancing food intake against output allows a person to achieve recommended weight, all fat people simply eat too much, the human boy doesn't care how much or little fat it stores.

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Obesity involves a

combination of genetics, behavior, and lifestyle factors.

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If 2 parents are obese, the likelihood of obesity in a child is

80%.

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If 1 parent is obese, the likelihood of obese children are

40%.

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If neither parent is obese the likelihood of obese children is

7-10%

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There are several genes

associated with obesity.

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Metabolic and physiologic factors are

frame size, and muscle type.

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Studies indicate obese people have a

preference for fat.

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Food utilization such as the

thermic effect of food are lower in obese.

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As long as caloric input equals caloric output a person

will not gain or lose weight.

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If caloric intake exceeds output, the person

gains weight.

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When output exceeds input

the person losses weight.

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Estimated energy requirement (EER)

the average energy intake that is predicted to maintain energy balance for a specific person.

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The three components of total daily energy requirement are the

resting metabolic rate, thermic effect of food, and physical activity.

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Resting metabolic rate is the

energy required to maintain vital body processes in resting state.

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Resting metabolic rate is the lowest level of

energy required to sustain life.

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The basal metabolic rate is very similar

to RMR.

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Components of Total daily energy include

the resting energy expenditure, thermic effect of food, and activity energy expenditure or physical activity.

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One pound of fat is equivalent to

3,500 calories.

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Two people with similar measured caloric intake and output seldom

lose weight at the same rate.

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A weight regulating mechanism (WRM) in the human body has

a set point for controlling both appetite and the amount of fat stored.

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Every person has his or her own

body fat percentage that the body attempts to maintain.

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Under caloric reduction, the body may

make metabolic adjustments to maintain its set point.

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The basal metabolic rate (BMR) may drop dramatically

under a consistent negative caloric balance and weight loss may plateau.

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Factors that seem to affect the set point by lowering the fat thermostat are

exercise, diet high in complex carbohydrates, nicotine, and amphetamines.

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The last two are more destructive than

the extra fat weight.

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These factors seem to raise the body fat set point

high fat and refined carbohydrate diet, near fasting diets, and possibly, artificial sweetners.

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The practical/sensible way to lower the septoint and lose fat weight is

a combination of exercise and eating behavior, and a diet high in complex carbs and moderate fat.

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When dieters lose weight by dietary restrictions alone they

lose lean body mass, which weakens the organs and slows down metabolism.

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When diet is combined with exercise, almost

100% of weight loss is fat, and lean tissue actually may increase.

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Being sedentary is

the main cause of lower metabolic rate, not aging.

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Basal metabolism is related to

lean body weight.

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Severe caloric restrictions may always prompts the

loss of lean tissue. below1500 calories cannot guarantee retention of lean body mass.

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Ghrelin produced primarily in the stomach

stimulates appetite.

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Leptin, produced by fat cells let

the brain know when you are full and reduces appetite.

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The more leptin you have the less desire

to eat.

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Lack of physical activity leads to

leptin resistance and excessive eating.

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Sleep deprivation elevates ghrelin levels and decreases leptin levels potentially

leading to weight gain or keeping you from losing weight.

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Adequate sleep is one of the 12 key components that

enhance health and extend life

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Evidence support's sleep's importance for

weight management.

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Sleep deprivation is linked with

obesity.

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Sleep deprivation is linked with hormonal

balance disruption.

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Short sleepers (5 hours) have

greater sense of hunger.

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You should aim for 8

hours of sleep.

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A critical component of weight management is to

regularly monitor your body weight.

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Easier to make short-term changes to lose one or two pounds of weight than to

make drastic long term changes to lose 10 or more pounds gained over several months or years.

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Physical inactivity may be the primary cause

leading to excessive weight and obesity.

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For health benefits you should exercise

30 minutes five days per week.

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To prevent weight gain you should exercise

60 minutes daily.

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To maintain substantial weight loss you should exercise

90 minutes daily.

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A combination of aerobic and

strength training exercises works best for losing weight.

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Aerobic exercise is best to

offset the set point.

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Strength training is critical in

helping maintain and increase lean body mass.

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Exercise helps increase

muscle tissue, connective tissue, blood volume, glycogen, enzymes, and other structures within the cell.

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FTO gene is only

partially responsible for weight, lifestyle choices are more important.

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Compared with vigorous intensity a greater proportion of calories burned during light intensity exercise are

derived from fat.

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Overall you can burn twice as many calories during vigorous intensity exercise and

subsequently more fat as well.

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Elevated metabolic rate remains

slightly elevated after workout.

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HIIT is

high intensity intermittent training.

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Studies show higher aerobic fitness equals a

lower mortality rate regardless of overweight or not.

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Most fitness professionals do not agree that a

person can be fit and fat.

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There are more than 50 medical conditions

related to excess weight.

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Exercise is the healthiest choice for skinny people to gain

lean mass (strength training) and a slight increase in caloric intake.

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Approximately +500 cal's to build

1 pound of muscle.

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Higher caloric intake must be accompanied by a

strength training program, otherwise, the increase in body weight will be in the form of fat, not muscle tissues.

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Weight loss myths include

spot reducing, cellulite, and other quick weight loss myths.

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Spot reducing is a

fallacious theory proposing that exercising a specific body part will result in significant fat reduction in that area.

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Cellulite is a

term frequently used in reference to fat deposits that bulge out caused by the herniation of subcutaneous fat within fibrous connective tissue, giving it a padded appearance.

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Other quick weight loss myths include

rubberized sweat suits, steam baths, and mechanical vibrators.

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Don't try to do too much

to fast.

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Ensure you have sensible

caloric reduction.

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Make wise food

choices.

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Think long term benefits instead of

instant gratification.

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Estimate daily energy requirement based on

age, total body weight, and gender.

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EER for men

662-(9.53 x Age) + (15.91 X BW) + (539 x HT)

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EER for women

354-(6.91 x Age) + (9.36 x BW) + (726 x HT)

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Taget caloric intake to lose weight is

EER-current weight x 5

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Final caloric intake to lose weight should not

be below 1,500 calories for most people.

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Successful diets include about

24% calories from fat, 56% from carbohydrates, and 20% from protein.

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Breakfast is a critical meal

while on a weight loss program.

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Consuming most of your daily calories in one meal may cause

more calories to be stored as fat.

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Consuming most calories earlier in the day helps

lose weight and manage atherosclerosis.

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Aim to eat most of your food at least

7 hours before bedtime for effective digestion.

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25-50-25

breakdown in amount of calories.

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People who monitor daily caloric intake are

more successful at weight loss than those who don't.

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To lose weight, use the

diet plan that most closely approximates your target caloric intake.

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Pay particular attention to food

serving sizes, and read food labels carefully.

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Regardless of other lifestyle habits, individuals who consume unhealthy foods gain more

weight, and those who make healthy food choices gain less weight.

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Weight gain is strongly associated with the consumption of

potato chips, potatoes, sugar sweetened beverages, and red meats.

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If weight management is to become a priority people must

transform their behavior.

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Surround yourself with

people who have the same goals as you do.

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Increasing ambulatory activity throughout the day enhances fitness and is an

excellent weight management strategy.

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Weight management is a

lifetime commitment.

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When taking part in a weight reduction program people also have to

decrease caloric intake moderately, be physically active, and modify unhealthy eating behaviors.

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Three common reasons for relapse include

stress related factors, social reasons, and self enticing behhaviors.

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Those who persist will

reap the rewards.

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Cardiorespiratory endurance is the

ability of lungs, heart, and blood vessels to deliver enough oxygen t cells to meet demands of prolonged physical activity.

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Cardiorespiratory endurance is the most important

part of health related physical fitness.

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Lack of physical activity leads to hypo kinetic diseases such as

hypertension, heart disease, chronic low back pain, and obesity.

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Aerobic exercise is especially important in

preventing cardiovascular disease.

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CR endurance measures how

pulmonary, cardiovascular, and muscular systems work together during aerobic activities.

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Oxygen is taken up by alveoli in the lungs and transported in blood

hemoglobin, and then through the circulatory system.

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Oxygen converts food (primarily carbs and fats) into

ATP through aerobic metabolism.

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ATP is

energy.

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Oxygen uptake or VO2, indicates more

efficient CR system.

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Alveoli

air sacs in the lungs where oxygen is taken up and carbon dioxide is released from the blood.

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Hemoglobin is an

iron containing compound, found in red blood cells, that transports oxygen.

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Adenosine triphosphate (ATP)

a high energy chemical compound that the body uses for immediate energy

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Oxygen Uptake (VO2)

the amount of oxygen the human body uses.

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Cardiorespiratory endurance activities are called

aerobic exercises.

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Aerobic exercises requires oxygen to produce energy or

ATP to cary out the activity.

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Anaerobic exercise is so intense that

oxygen can't be delivered and used to produce energy.

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Anaerobic exercise does not require oxygen to produce the

necessary energy ATP to cary out the activity.

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High intensity explosive moments are included in anaerobic exercise such as in

strength training, sprinting, and gymnastics.

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Higher maximal oxygen uptake is a benefit of

aerobic training.

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Result of aerobic training is an increase in oxygen

carrying capacity of blood.

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Benefits or aerobic training include a

decrease in resting heart rate.

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Aerobic training can result in a increase in cardiac output and

stroke volum.

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Cardiac output is the

amount of blood pumped by the heart in one minute.

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Cardiac output is equal to

Stroke volume x heart rate.

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Stroke volume is the

amount of blood pumped by the heart in one beat.

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Stroke volume ranges from 50 mL/beat-200 mL

rest, and untrained - max, endurance trained.

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Benefits of aerobic training include a lower hart rate at given workloads an increase in number size and capacity of

mitochondria.

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Benefits of aerobic training include an increase in the number of functional

capillaries.

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Capillaries are the

smallest blood vessels carrying oxygenated blood to the body.

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Mitochondria are

structures within cells where energy transformations take place.

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Benefits of aerobic training include a

faster recovery time after exercising, lower blood pressure and blood lipids, and an increase in fat burning enzymes.

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Physical assessment's serve many purposes including educating participants about their current fitness levels, motivating individuals,

providing a starting point, evaluating improvements in fitness, and monitoring changes throughout the years.

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Principle of individuality

genetics play a role in response to exercise.

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Responders readily show improvements with an average improvements of

15-20% and up to 50%!

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Non responders exhibit

small or no improvements at all <5% of the population.

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A lower body strength program has been show to help

non responders improve VO2 max through aerobic exercise.

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Aerobic capacity determined by oxygen uptake per

minute of physical activity.Higher levels equal greater efficiency.

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During aerobic exercise, the average person trains between 50-85% of

VO2 max.

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Components of VO2 max include

heart rate and maximal heart rate, stroke volume, and amount of oxygen removed from blood.

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Stroke volume increases with

endurance training.

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The amount of oxygen removed from the blood is found by

the arterial venous oxygen difference.

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Maximal hear rate (MHR)

highest heart rate for a person, related primarily to age.

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Arterial-venous oxygen difference is the

amount of oxygen removed from the blood as determined by the difference in oxygen content between arterial and venous blood.

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VO2 equals

(heart rate x stroke volume x age-vo2 difference) / 100,000

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VO2 max is affected by

genetics, training, gender, age, and body composition.

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VO2 max decreases

1% per year starting at age 25, but there is a slower rate of decline in physically active individuals.

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Five used to assess cardio respiratory fitness are

1.5 mile run test, 1.0 mile walk test, step test, astrand-rhyming test, 12 minute swim test.

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After obtaining your VO2 max you can determine

your current level of cardiorespiratory fitness.

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Locate the VO2 max in your age category, and

fin your present level of cardiorespiratory fitness on the top row.

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Adherence to exercise is enhanced if you are

able to make it through 4 to 6 weeks of training.

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To develop the cardiorespiratory system, the heart muscle has to

be overloaded.

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FITT-VP

frequency, intensity, time, type, volume, and progression.

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Cario respiratory stimulation

make heart pump faster for a specified time period.

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Health and fitness benefits occur at

30-85% of heart rate reserve, with appropriate duration and frequency.

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MHR equals

207-(.7 x age)

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HRR=

MHR-RHR

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%TI=

(HRRx(5)) + RHR

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Vigorous exercise

high intensity level greater than 70% of max

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Moderate exercise

noticeably increases heart rate and breathing.

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Heart rate reserve HRR is

maximal minus resting heart rate.

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Cardiorespiratory training zone is the

recommended training intensity range to obtain adequate cardiorespiratory endurance development.

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As intensity increases, adherence decreases, and injuries

increase.

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Moderate intensity physical activity provides many

health benefits, including decreased risk for cardiovascular mortality.

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Vigorous intensity programs yield

higher improvements in VO2 max.

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Count your pulse for 10 seconds, then multiply by six to get

the per minute pulse rate.

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Exercise heart rate will

remain at the same level for about 15 seconds following training, then drops rapidly.

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Monitor regularly in the

beginning of program to make sure you are in proper zone.

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Assess activity level based on

pulse rate, and consider personal fitness goals.

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Rate of perceived exertion RPE

a perception sale to monitor or interpret the intensity of aerobic exercise. Alternative to checking pulse, rate of exercise difficulty. Cross check with target zone.

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The mode or type of exercise that develps the CR system has to be more

aerobic in nature and involve major muscle groups, choose activities based on personal preferences.

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Optimal health benefits are at the

lower end of cardiorespiratory zone.

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Greater improvements are at the

higher end of cardiorespiratory zone.

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Specificity of training use the

same mode for exercise as testing.

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Exercise between

20 to 60 minutes per session.

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Up to 90 minutes daily may be required to

prevent weight gain.

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Even accumulation of 30 minutes of moderate activity conducted for at least 10 minutes three times per day has

benefits for the cardiorespiratory system.

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5 ours of moderate activity, or 2.5 hours of vigorous activity per week provide

additional benefits.

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Novice and overweight exercisers need proper conditioning prior to

vigorous exercise to avoid injuries or cardiovascular related problems.

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Exercise sessions always should be preceded by a 5 to 10 minute

warm up and followed by a 10 minute cool down period.

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A warm up consists of

general exercises at a lower intensity than the actual target zone.

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Recommended exercise frequency of aerobic exercise is

3 to 5 days per week.

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Three 20 to 30 minute exercise sessions per

week on nonconsecutive days, are sufficient to improve in the early stages.

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Research suggests that when vigorous exercise is performed greater than 5 days a week further gains in

VO2 max are minimal.

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Endurance athletes may train at or above the

anaerobic threshold.

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Although 3 exercise sessions/week will maintain cardiorespiratory fitness the importance of almost daily physical activity in preventing disease and enhancing quality of life is clearly pointed out by

ACSM, CDC, President's Council of Physical Fitness and Sports and US Surgeon General.

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"almost daily" is

5 days.

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Benefits of exercise diminish within

2 weeks.

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Completely lost within a few months of

inactivity.

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People who sit mst of the day have up to a 50% greater risk of

dying prematurley and an 80% greater risk of cardiovascular disease.

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Ways to enhance daily non exercise activity thermogenesis NEAT include stand as much as possible, use a standing or a treadmill desk,

use a stability ball for a chair, hold walking meetings, walk to co workers offices instead of phoning, take intermittent breaks, park farther away, and take the stairs.

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Exercise volume is a relatively new concept. It is a

product of frequency, intensity and duration.

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Recommended absolute minimum volume is

energy expenditure of 1,000 calories a week or 150 minutes of moderate intensity exercise a week. Can be measured by a pedometer.

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Minimum of 75 minutes of vigorous intensity aerobic exercises a week

along with at least 2 added days of 30 mins of moderate intensity physical activity. Also used as indicator of excessive exercise.

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Rate of progression depends on

health status, exercise tolerance, and program goals.

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Initially only three weekly training sessions of 15 to 20 minutes are recommended to

avoid musculoskeletal injuries

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Increase duration by 5-10 minutes per week and

frequency up to 5 times per week by the fourth or fifth week.

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Progressively increase frequency, duration, and intensity of exercise until

you reach your fitness maintenance goal.

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Effort determines

benefits and physiological development.

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Beginners should start with

light intensity activities that carry a minimum risk for injuries.

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METs metaboic equivalents

measure intensity of excercise in multiples of resting metabolic rate.

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1 MET is the equivalent of a VO2 of

3.5 mL/kg/min

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MET levels for a given activity vary

according to the effort expended.

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The first few weeks are the

most difficult.

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Reduce muscle soreness, stiffness, and risk for injuries by

gradually increasing exercise intensity, duration, and frequency.

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Once you begin to see positive changes,

it won't be as hard.

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Benefits are maintained through a

regular lifetime program.

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Four weeks of aerobic training are completely reversed

in two weeks of physical inactivity.

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Staying with a physical fitness program long enough brings

positive physiological and psychological changes.

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Progressive resistance strength training provides significant improvements in

functional capacity, fitness, health, self-esteem, self-confidence, and overall well being.

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Strength training is also called resistance training and is a program

designed to improve muscular strength and/or endurance through a series of progressive resistance training exercises that overload the muscle system and cause physiological development.

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Health benefits of strength training include

increases or maintains muscle, leads to higher resting metabolic rate, prevents obesity, lessens risk for injury, benefits skeletal system, lowers blood pressure and controls blood sugar, and promotes psychological well being.

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Muscular strength may be the most important

health related component for older adults.

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Muscular strength contributes to independent living and

activities of daily living and quality of life. Improves balance and restores mobility, makes lifting and reaching easier, decreases risk for injuries and falls, and risk for osteoporosis, as well as prevents muscle loss.

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Activities of daily living ADL's

everyday behaviors that people normally do to function in life.

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Sarcopenia is

age related loss of lean body mass, strength, and function. Poor nutrition is also related. Another term being researched is Dynapenia. (muscle weakness).

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Loss of lean tissue is a

primary reason for decrease in metabolism with age.

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Strength training leads to muscle hypertrophy which

leads to higher resting metabolism.

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Hypertrophy

an increase in the size of the cell as in muscle hypertrophy.

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Resting metabolism.

Amount of energy an individual requires during resting conditions to sustain proper body function.

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Muscle quality is the same in

men and women.

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Endocrinological differences do not allow the same level of hypertrophy men have more testosterone and

muscle fibers.

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Male hormones increase the potential of each individual fiber for hypertrophy. Women will not develop large musculature from

strength training.

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Use of anabolic steroids and growth hormones have negative health effects for

both genders.

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Anabolic steroids are a

synthetic version of the male sex hormone testosterone, which promotes muscle development and hypertrophy.

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Decrease in fat tissue is greater when

combined with aerobic exercise. Greater than amount of hypertrophy, so losing inches, but not weight, is common.

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Results may be difficult to see on a scale

determine body composition regularly.

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Muscular strength is the

ability of a muscle to exert maximum force against resistance.

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One repetition maximum

the 1 rm test requires time, trial and error process. Difficult to obtain first time due to fatigue. Strength testing is highly specific, several sites should be assessed. Safety when testing.

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Muscular endurance is the

ability of a muscle to exert sub maximal force repeatedly over time. Established by number of repetitions or length of time a contraction can be sustained, depends to a large extent on muscular strength.

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Muscular strength and endurance assessments are hand grip tests for muscular strength and

muscular endurance test, and muscular strength and endurance test

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Factors that affect muscular fitness include

neural function, types of muscle fiber, overload, specificity of training, training volume, and periodization.

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Single motor neurons branch and

attach to multiple muscle fibers.

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Motor neuron and fibers it innervates form

a motor unit.

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Muscle either contracts maximally or

not at all.

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A wide array of muscle fibers exists for simplicity such as

slow twitch fibers (red fibers), and fast twitch fivers (white fibers)

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Slow twitch fibers are for

greater aerobic capacity, always used first during muscle contraction, contract slower, and have lower force.

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Fast-twitch fibers are for

greater anaerobic capacity (strength training), contract faster and at greater force, are important for strength training, activity must be intense and powerful for fast twitch to be activated.

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The proportion of slow and fast twitch fibers is

genetically determined. Regardless, training increases functionality of both fiber types.

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Muscle fibers must be activated, recruited, to

adapt to a training program.

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What you recruit you

adapt.

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We always recruit from

low to high.

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Just because you sweat, doesn't

mean you're recruiting.

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If you pre-fatigue muscles, you will

decrease the recruitment of high-threshold fibers.

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Strength gains are achieved in 2 ways

Increased ability of individual muscle fibers to generate a stronger contraction, recruiting greater proportion of total available fibers for each contraction.

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These two factors are part of the

overload principle.

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Demands placed must be increased systematically and

progressively over time.

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Progressive resistance training involves

matching increases in load to the increased capacity in the muscle.

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Principle that training must be done with the

specific muscles the person is attempting to improve.

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Specific adaptation to imposed demand is

SAID training.

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Training volume is the

sum of all the repetitions performed multiplied by the resistances used during a strength training session.

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Training volume is used to

quantify the amount of work performed in a given training session.

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Athletes typically use

high training volumes and low intensities to achieve hypertrophy. Low volumes and high intensities increase power and strength.

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Periodization divides the season into cycles using a

systematic variation in intensity and volume of training to enhance fitness and performance.

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Cycling training objectives such as hypertrophy, strength, and endurance with

each phase of the program.

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Periodization is used to

prevent overtraining.

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Different types of periodization includes traditional classical and linear where

volumes and intensities are systematically manipulated.

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Non linear and Undulating volumes and intensities

increase and decrease on a regular basis.

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Flexible non linear periodization research shows that

this method may yield better results

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Overtraining is an

emotional, behavioral, and physical condition marked by increased fatigue, decreased performance, persistent muscle soreness, mood disturbances, and feelings of staleness or burnout as a result of excessive physical training.

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Modes of strength training include

isometric and dynamic, and free weights vs. machines.

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Principles involved in strength training include

mode of training, resistance, sets, frequency, and exercise variations.

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Advantages of free weights include

cost, variety, portability, balance, and one size fits all.

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Advantages of machines include

safety, selection, variable resistance, isolation, time, flexibility, rehabilitation, and skill acquisition.

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Elite strength and power athletes typically work between

one and 6 reps but usually periodize their training.

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Body builders typically train with moderate resistance levels and perform

8 to 20 repetitions to near fatigue.

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Advanced participants cycle between

1 and 12 reps.

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General fitness is

2 to 3 sets.

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Advanced fitness is

up to 6 sets.

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Recovery time depends on

resistance and goals of the program.

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Build sets up

gradually. Help avoids too much muscle soreness and stifness.

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Circuit training is

time effective method of strength training to maximize strength gains. Alternate 2-3 exercises that require different muscle groups.

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Early stages of training requires strength training

2-3 times a week or more frequently if using a split body routine. Rest trained muscles at least 48 hours to allow adequate recovery. Minimum of 8 weeks consecutive traing

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Multi joint exercises include the

squat, lat pull down, bench press, and push up. You can lift more weight and develop more strength. Requires more skill and complex neural responses.

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Single joint exercises include the

arm curl, and knee extension. They target specific muscles.

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You should include both

multi joint and single joint exercises into your training.

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Bi lateral and unilateral

muscle activation differs between.

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Objective of plyometrics is to generate the

greatest amount of force, in the shortest amount of time. Leads to greater increases in speed and explosiveness. Higher risk for injuries compared with conventional resistance training. Commonly used in sports requiring powerful movements.

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Studies have revealed that most strength gains are seen within the

first 8 weeks of training.

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Improvement is related to previous

training status. Novice's may see 40% improvement, lower percentages seen with "strength trained" and "advanced".

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Using periodization can yield

further improvements.

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For strength development increase protein intake to

1.2 to 2.0 grams per kilogram of body weight per day.

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Additional 500 calories per day to

optimize muscle gain. If protein is already in this range, the extra calories should come mostly from complex carbs.

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Pre exercise snack of carbs and

proteins 30-60 minutes before.

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Two post exercise snacks with a ratio of

4 to 1 grams of carbohydrates to protein.

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Muscle fibers absorb a greater amount of amino acids up to

48 hours following strength training. First hour seems most critical.

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Distribute protein intake throughout the day to

build and maintain lean mass.

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Core muscles are the

trunk and pelvis referred to as the core of the body. Include abdominal, hip muscles, and spinal muscles.

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Core strength training objective is to

strengthen the abdominal, hip, and spinal muscles of the body in unison. Stability of the spine and pelvis.

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Core training contributes to better

posture and balance. Makes performance of activities of daily living easier and improves sport performance.

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Base the resistance, number of repetitions, and sets on your

current fitness level and amount of time you have for your workout.

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Flexibility is the

achievable range of motion at a joint or group of joints without causing injury.

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When joints are not regularly moved through their entire range of motion, muscles and ligaments

shorten and flexibility decreases.

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Some muscular/skeletal problems and injuries are related to a lack of flexbility such as

poor posture and subsequent aches and pains that lead to limited and painful joint movement, improper alignment of the vertebral column and pelvic girdle.

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Good flexibility enhances

quality of life, promotes healthy muscles and joints, greater freedom of movement, makes ADL's easier.

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Too much flexibility leads to

unstable and loose joints which may increase injury rate, including joint subluxation and dislocation.

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Subluxation is

partial dislocation of a joint.

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Stretching

moving joints beyond the accustomed range of motion.

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Regular stretching programs increase

circulation, prevents low back problems, and improves personal appearance.

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Stretching has been used to treat

painful menstruation, stress, and knots or trigger points in muscles and fascia.

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Stretching is helpful in

warm and cool down routines.

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Because of decreased flexibility older adults lose

mobility and may be unable to perform simple daily tasks.

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Lack of flexibility also may cause falls and subsequent injury in

older adults.

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Muscular flexiblity relates to

genetic factors, body temperature, age, and gender.

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Range of motion is

joint specific, and depend mostly on the strucutre of theat joint.

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Greater range of motion can be ttained through

plastic elongation, or elastic elongation.

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Plastic elongation is

permanent lengthening of soft tissue.

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Elastic Elongation is

temporary lengthening of soft tissue.

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Sedentary living is the most

significant contributor to lower levels of flexibility.

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Tests to assess flexibility include

sit and reach test, total body rotation test and shouler rotation test.

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All three tests may be taken for a

complete flexibility profile.

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Functional movement screen was founded by

Gray Cook and Lee Burton in 1995.

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FMS is a system to

identify functional asymmetry or major limitation in functional movement patterns.

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FMS is used primarily with sports medicine and

strength and conditioning practices.

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A ranking and grading system in FMS documents

movement patterns that are key to normal function.

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Range of joint mobility can be increased through

regular stretching.

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A comprehensive stretching program should

include all body parts, follow guidelines for development of flexiblilty, overload and specfiity of trainging principles.

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Static stretching slow sustained stretching

muscles are lengthened gradually through a joint's complete range of motion, most recommended.

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Passive stretching

performed with aid of an external force applied by either another individual or an external apparatus.

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Ballistic stretching

performed with jerky, rapid, and bouncy movements, due to risk, not recommended.

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Dynamic stretching

requires speed of movement, momentum, and active muscular effort to elp increase the range of motion about a joint or group of joints.

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Controlled ballistic stretching

slow, short, gentle, and sustained movements, safe for most people.

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Proprioceptive neuromuscular facilitation (PNF)

uses relflexes ad neuromuscular principles to relax the muscles being stretched.

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PNF is based on a contract and relax method and

requires the assistance of another person.

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Isometric contraction helps

relax the muscle being stretched.

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Two sensory proprioceptors protect

muscles from injury during stretching.

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Muscle spindles detect

changes in muscle length and are located within the muscle belly. Feedback mechanism causes muscle to contract to resist too much stretch

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