Need to Know! FITNESS TERMS & EXERCISE PRINCIPLES

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Basic Exercise Principles Fitness Components Exercise Session Format Monitoring Cardiovascular Intensity Heart Rate Formulas How Muscles Work Resistance Training Unsafe Methods Are Still Used in Training I spend plenty of time explaining basic fitness principles. Most people reading this book are already familiar with these, so instead of a lengthy discussion, they are presented in a vocabulary list form. When I lecture I try to combine the exercise principle information with specific activity and sports discussions to keep it interesting and demonstrate the practical application of the material. For example, a discussion of walking could include the information about heart rates and calcuating target heart rates. Sports such as wrestling or basketball lend themselves to the discussion about training seasons and the importance of drinking water.

Basic Exercise Principles

1. Overload Causes a fitness gain of strength or function in the body or a muscle by placing a greater than normal workload on it. This can be more weight lifted, a longer exercise period, or a faster or harder intensity. 2. Specificity The changes caused by exercise are specific to the kind of activity. This pertains to the area of fitness being worked on, and to individual body parts. Examples: A long distance runner spends the training time running, not skiing. A power lifter focuses on using heavy weights, not light weights. To improve muscle tone in the legs, one would do leg extensions and curls, not chest exercises. 3. Reversibility The changes produced by exercise will gradually diminish if workouts are not continued regularly or are discontinued. 4. Individuality Taking into account personal fitness and skill levels and increasing intensity, frequency, and time gradually. 5. Exercise Prescription The length of workouts, frequency, difficulty and type of exercise assigned to an individual based on his or her fitness level. 6. Aerobic With oxygen. Exercise at an intensity that uses oxygen to metabolize fuel. 7. Anaerobic Without oxygen. Exercise at an intensity that does not allow the cardiovascular system to supply enough oxygen to the muscles, creating an oxygen deficit. 8. Center of Gravity The point at which the body's mass balances out in all planes. This point varies from person to person but is generally at the level of the second sacral vertebrae in a standing position. The center of gravity changes with the body position in space and any additional external weight. 9. Base of Support The area beneath the body that is within the points in contact with the ground. A wide base of support is more stable than a small one. 10. Line of Gravity The line of gravitational pull through the body. It must fall within the base of support. 11. Force Causes motion and can be internal or external. 12. Speed/Flow Are the movements static or ballistic? Smooth or jerky? What is the effect of momentum on the workload? In resistance training and muscle conditioning, momentum is counter- productive to the desired results. By eliminating momentum, the muscles must do the work. In cardiovascular exercise, momentum makes the moves faster, but there are risks of injury from uncontrolled action. 13. Center/Balance Does the body remain over the center of gravity easily? Do the knees stay safely over the toes during movement? Is the body in good alignment? Do the movements allow the body to remain balanced? 14. Overload vs. Overwork Are you being challenged just above your normal levels to produce a training effect, or is there an excessive load or abuse of joints or muscles that may cause injury?

Fitness Components

1. Cardiovascular Endurance The heart, lungs, and blood vessels easily deliver oxygen to the exercising body and carry off waste products. Stamina.

Training Principles: FITT Frequency 3-5 times weekly Intensity of 60-85% maximum heart rate Time of 20-60 minutes Type of activity - moderately hard 2. Muscular Strength The amount of maximal force a muscle can produce

Training Principles: High weight, Low repetitions, Multiple sets

3. Muscular Endurance The ability of the body or a muscle to exert against a resistance over a period of time, without muscle fatigue.

Training Principles: Low weight, high repetitions, and multiple sets

4. Flexibility The ability of the body to move freely in a full range of motion around the joints

Training Principles: Slow, static (non-bouncing) stretches, held 30-60 seconds, without pain.

5. Body Composition The ratio of lean body mass to body fat.

Training Principles: Endurance activity combined with resistance training. Usually longer duration and higher frequency of aerobics.

Exercise Session Format

1. Warm-Up Segment The body transitions from non-movement into action. Movements start slow and gradually increase in speed. Full range of motion done moderately is important. During this time the heart rate and body temperature start to rise and the joints loosen up. 2. Aerobic Segment This period of activity trains the cardiovascular system. The training involves a regular workout 3-5 times per week, for 20-60 minutes at a target heart rate of 60- 85% of the maximum. The movement may be cardiovascular equipment, high impact or low impact activities, aerobics, or step training. 3. Cool-Down Segment This post-aerobic time brings the heart rate down, lowers the breathing rate, and aids the post-aerobic blood flow. There should be a gradual decrease in the speed and intensity of the movement, followed by some light stretching. 4. Muscle Conditioning Well planned strength training works on specific muscles that may be weak, and focuses on movements needed for your sport. Posture training, muscle shaping, ease of movement, and increased strength can all be achieved with proper conditioning. Good form and slow speed of movement is important. 5. Stretching Segment The muscles used during training should be statically stretched to increase or maintain good range of motion. This final portion also allows time for some relaxation. Proper form is very important.

Monitoring Cardiovascular Intensity

1. Resting Heart Rate The heart rate upon waking from sleep. 2. Training or Target Heart Rate A heart rate high enough to work the heart with an intensity that will produce an improved cardiovascular system. 3. Maximal Heart Rate The fastest rate the heart can pump. This rate cannot be changed or trained and decreases with age. 4. Recovery Heart Rate The amount of time it takes the heart to return to normal or resting rate after exercise.

Monitoring Procedures

 Radial (Wrist) Use the first two fingers of the other hand on the pulse spot in line with the thumb.  Carotid (Neck) Using the first two fingers and light pressure, find the pulse at the side of the larynx.  How to Count Start the heart rate count with "1" instead of "0", unless you have a clock or stopwatch which can start on a specific reference beat with the heart beat.  Heart Rate Charts These are easy to use. I teach the students how to use the charts at the facility and let them practice.

Heart Rate Formulas

1. Percent of Maximal Heart Rate Method Maximum HR (220 - age) x Percent of intensity desired (60 - 85%) x 1.15 = Target heart rate This formula should be applied to both the upper and the lower limits of

the intensity.

2. Heart Rate Reserve Method (Karvonen Formula) The percentage of heart rate reserve is calculated as followed:

Maximum HR (220 - age) - Resting HR x Percent desired + Resting HR = Target Heart Rate

3. Rating of Perceived Exertion (RPE) Students rate their personal levels of exercise difficulty using one of two scales. The exerciser must evaluate the level of the effort and choose a number from the scale with the verbal description that matches the level of effort. The verbal rating of difficulty is very important in this monitoring method.

How Muscles Work

Muscles are made of contractile proteins, being 75% water and 25% protein. They have many nuclei. They are striated, alternating dark and light proteins. The dark striations are myosin and the light striations are actin. The muscle fibers look like elongated cylinders. An electric charge from nerve cells causes muscle contraction.

1. Fast Twitch Fibers Used during anaerobic metabolism for rapid, powerful movements. 2. Slow Twitch Fibers Used during aerobic metabolism for low intensity, long duration activity. The ratio of fast twitch to slow twitch fibers is genetically determined. 3. Isotonic Contraction A muscle generating a force against a resistance. 4. Isometric Contraction A force exerted by a muscle that results in no seen movement. 5. Isokinetic Contraction A muscle generates a force against constant resistance and movement results. This

requires special equipment. 6. Concentric Contraction A shortening of a muscle against a resistance. 7. Eccentric Contraction A lengthening of a muscle with a resistance. 8. Static Stretch Slow, continuous tension, moving gradually to a point slightly beyond comfort, then held. 9. Stretch Reflex There are two sense organs in a muscle responsible for the stretch reflex. The Muscle Spindles lay parallel to the muscle fibers. The Golgi Tendon Organs are found deep within the musculo- tendinous junctions. The muscle spindle stretches with the muscle fiber. If the stretch is too sudden or intense, the muscle spindle reacts by causing a contraction of the muscle to prevent injury. The Golgi tendon organ causes reflex inhibition or relaxation during a stretch that is too extreme. The technique of contracting the muscle then relaxing it before performing a static stretch produces the optimal gains in flexibility. 10. Range of Motion (ROM) The span of movement around a joint. 11. Muscle Balance - Agonist/Antagonist Muscles Skeletal muscles are paired in opposition. Agonist muscles are the prime movers which contract to start the movement. Antagonist muscles are the opposing muscles in the pair which must relax for movement to occur. The muscles used in standing are the strongest in the body due to continuous use: erector spinae, quadriceps, gastrocnemius. The body favors them, and they become stronger and the others weaker. A loss of flexibility usually occurs in the stronger group. The result of muscle imbalance is inefficient movement, injury, and postural problems. The instructor can plan exercises to correct muscle imbalances. In general, stretch the stronger muscles and strengthen the weaker ones.

Resistance Training

My lecture on resistance training is a recap of what they have already learned and helps the "Athletic Training and Conditioning" students begin designing their programs and prepare for specific sports exercises and the use of free weights. As I mentioned before, I make sure their form is correct before they do their workouts with free weights. This may take them several weeks, and some students elect to continue using mostly resistance machines. Here is the outline I base my resistance training discussion on:

1. Benefits of resistance training

a. Improves body composition b. Improves posture c. Improves strength d. Prevents injury e. Increases metabolism f. Improves physical ability and athletic performance g. Increases self-confidence 2. Training Terms

a. Repetitions 1) Number of times an exercise is performed before resting. 2). Average is 8-12 b. Sets 1) Performing a desired number of repetitions then resting c. Weight 1) The resistance used in muscle conditioning exercises. 2) Resistance used should produce muscle fatigue by the end of the set.

3. Stabilization

a. For a muscle group to be strengthened best, isolation is required. 1) Without stabilization, stress and injury can result. b. Techniques for isolation and control 1) Posture a) Wide stance, shoulder width b) Knees "soft", not locked. c) Abdominals are tight, help support the back. d) Back held in a neutral position e) Head up, looking straight ahead, not at the floor. 2) Non-Standing Positions a) Similar stabilization to standing. b) Plant the feet on the floor with a wide stance. c. Exercise Begins After Stabilization 1) Take the time to stabilize and prepare for movement. 2) Contract the working muscle before movement begins. 3) Ensures safe and effective muscle conditioning or stretching.

4. Unilateral/Bilateral Movement

Unilateral movement moves one limb through a set or it alternates the limbs. Bilateral movement moves both limbs together.

5. Compound Exercise

Combines two exercises together into one repetition, such as Chest Press/Flye.

6. Isometrics Using statically held counts during or after a regular set.

7. Vary Counts

Use pauses of the count during the repetitions of a set. This can emphasize the concentric or eccentric contractions.

8. Combining Upper and Lower Body Exercises

Performing a lower body exercise and an upper body exercise at the same time

Unsafe Methods Are Still Used in Training

Serious athletes want to train effectively and safely. It's surprising to realize that there are still coaches and trainers who practice some unscientific and unsafe methods. Among the most dangerous is the withholding of water during training sessions. Water balance must be maintained in exercising bodies and dehydration prevented. The deprivation of water leads to quick dehydration and impairment of athletic performance. Heavy sweating requires water replacement by allowing free access to water before, during, and after an activity. Taking in small, frequent amounts of water is effective for maintaining fluid balance. Dehydration can occur even in cold weather. The blood volume is lessened, making warming of the extremities difficult. Withholding water from athletes is not justified by exercise science. Remember to train smart where water consumption is concerned. Make sure the trainers and coaches who are involved with you or your family members encourage water replacement.