Transcript Facilitating Change

Scientific Foundations of Exercise and
Fitness - Seminar 2
Dr. Hector R. Morales-Negron
Today’s Outline
 Welcome
 Review of Unit 1
 Components of Fitness
 Principles of Exercise
 Functional Anatomy
 Lab/Exercise Requirements
 Q and A
Health Related Components of Fitness
 Muscular Strength
 Muscular Endurance
 Cardio Respiratory Endurance
 Flexibility
 Body Composition
Principles of Exercise Training
Regularity
Progression
Recovery
Overload
Specificity
Realism
Balance
Variety
Principles of Exercise Training
 Progression:

start training at level appropriate for initial fitness
assessment

gradually increase as body adapts to the training
 Regularity:

train often enough for your body to adapt
 Overload:

train at levels that exceed normal demands
(intensity and/or time) that you place on your body
Principles of Exercise Training
 Variety:
equipment, exercises & activities
 avoid boredom, increase motivation (adherence),
reduce risk of overuse injuries
 Recovery:
 optimal time for sleep and reduced activity
 heal from stress of training (rebuilding tissue,
replenishing stored energy)
 Realism:
 training plans and goals must make sense given
time and resources available
 failing hurts motivation and adherence

Principles of Exercise Training
 Balance:

between all 5 components (F, CR, MS, ME & BC)

between push and pull movements at each joint

between upper-body and lower-body
 Specificity:

training demands must emphasize exact areas
of desired improvement

movement velocity and patterns, muscle
groups, energy systems, ranges of motion
Functional Anatomy
Why is it important?
 Understand how to help a client?
 Professional discussion and assistance
 Personal improvement?
 Meet which principle of exercise?
Muscle Anatomy
 If your client want to improve his/her
pushing strength, which muscles does she
or he needs to work?
 How about pulling muscles?
 How about lifting strength?
What kind of contraction is this one?
What kind of contraction is this one?
Case Study # 1
You are supervising on a training area when
you hear a lot of clanging noise coming from
the vicinity of the seated leg press. You see
that the exerciser at the machines is not
controlling the descent of the weights. You
asks him to slowly return the weights down
rather than letting them go. He asks you
why…what would you respond?
Case Study 2
Alice wants to know why she can
move a heavier weight when she
does wrist curls with her palms up
than with her palms down and why
she can do more pull ups with her
palm facing her than with her palm
facing away. How would answer her?
General Question
 Based on the knowledge you have
acquired about the way the muscles work,
what kind of muscular strength training
would you said would be must effective?
Lab Work/Exercise for this Week
Lab Intro-1
 A Self Test
 Complete the entire questionnaire as per
instructions
 Evaluate your health related behaviors
 Type into Word and turn in by Tuesday.
Lab 2-1 – PAR-Q
 Questionnaire to identify your readiness to start a
new program
 Each one of your clients should have a questionnaire
like this on day one.
 Take the questions seriously, as starting a new
program could be challenging without the proper
screening
 Type into Word and turn in by Tuesday.
Questions