Transcript Fitness Key Concepts

FITNESS
Wellness 1
Fitness can be as simple as adding
steps in your day!! (10,000)
•
Collegeville, Minn. —
•5:00 - 5:45 a.m.: Wake up, shower, random stumbling around apartment. Steps: 140
•5:46 - 6:20 a.m.: Drive to work, park, and walk to office. Steps: 504
•6:21 a.m. - 12 noon: In office, including frequent pacing and trips to the studio and copy
machine. Steps: 1,473
•12:01 - 12:30 p.m.: Walk downstairs three flights to lunch (healthy, of course), and back.
Steps: 717
•12:31 - 3:00 p.m.: Back in office. Mostly at desk, writing important things. Steps: 336
•3:01 - 3:30 p.m.: Walk back to car, head toward home. Steps: 545
•3:31 - 4:00 p.m.: Stop on the way home for errands at the grocery and hardware stores.
Steps: 1,696
•4:01 - 5:50 p.m.: Drive home, some routine chores. Steps: 795
•5:51 - 6:20 p.m.: Brisk 30-minute walk through St. Cloud neighborhood. Steps: 4,189
•6:21 - 9:00 p.m.: Cook dinner, typical lazy evening at home. Steps: 745
• Total steps: 11,140. It can be done. (2,000 - 2,200 steps = 1 mile)
ANAEROBIC
(sprint/strength training)
• “Without oxygen”
• Uses specific muscle groups
• Can be maintained for a few seconds to
about 90 seconds
• Body is working so hard it can’t supply the
muscles with as much oxygen as they are
using (called oxygen debt).
• Increases strength of heart, but does not
have as many benefits as aerobic exercise
AEROBIC ACTIVITY
(Cardiovascular – your conditioning level)
• “With oxygen” or “In the presence of oxygen”
• Uses large amounts of muscle groups
• Can be maintained continuously for a long
period of time (15-20 minutes or longer)
• Rhythmic in nature
• Think of this as: Long in duration yet low in
intensity
• Most beneficial in prolonging your life & quality
of life. (most health benefits)
ANAEROBIC vs. AEROBIC
ANAEROBIC
Burning dry wood
AEROBIC
Burning wet wood
Burns fast (can’t last)
High intensity (flames)
Lots of waste
(ashes/lactic acid)
Burns slow (long time)
Low intensity (flames)
Little waste
(ashes/lactic acid)
TYPE
DESCRIPTION
DURATION
EXAMPLES
BENEFIT
Swimming, biking,
Running
Improves
cardiovascular,
respiratory, & muscular
endurance
AEROBIC
Nonstop, repetitive
Exercise
20 Minutes or
more
ANAEROBIC
Intense, explosive –
muscles use up more
oxygen than the body
can supply
A few
seconds
to a few
Minutes
Weight lifting, soccer,
basketball, wrestling
Improves muscular
strength, speed, &
agility. Also improves
strength and size of
heart.
ISOMETRIC
Muscles contract, but
there is almost no
movement
within the joint.
-
Wall sits, squeezing a
tennis ball
Develops muscle
strength at a specific
angle.
ISOTONIC
Muscles contract and
relax through a full
range of motion
(movement).
Lifting weights
Develops muscle
strength throughout
range of motion.
ISOKINETIC
Muscles move
through range of
motion against a
changing resistance
Special machines
(cybex)
Low risk of injury &
develops muscle
strength throughout
range of motion.
-
-
Exercise Recovery Ratio
Rest : Work
• Aerobic (endurance activities)
1:1
• Anaerobic (explosive & powerful)
2:1
• Anaerobic Endurance (many team sports)
1½:1
For example, if you were to sprint for 15
seconds, how long should you rest before
you do your next sprint??
FAST VS. SLOW
FAST TWITCH
• Produce force at a
higher rate
• Intense/explosive
• Used when there is
a limited time to
generate a lot of
force/speed
• Example: shot put
SLOW TWITCH
• Can fuel repeated
and extended
muscle contractions
• Fire slowly, but can
go for a long time
before fatigue
• Example: marathon
MUSCLE FIBERS
• Humans contain a genetically determined
mixture of slow and fast twitch muscle
fibers.
• On average we have around 50% fast and
around 50% slow fibers (and about 2%
intermediate)
• Training can alter intermediate fibers to
imitate either the fast or slow fibers
(depending on how you train).
WHO DOES WHAT?
Fast Twitch
Intermediate
Slow Twitch
A
80%
3%
17%
B
15%
4%
81%
C
48%
2%
50%
Lance Armstrong? Chester Taylor? Joe Johnston?
How to build Strength…
____ Resistance (80% of 1RM)
X
____ Repetitions (4-8)
X
____ Recovery (2:1)
=
Stronger Muscles (Hypertrophy)
How to build endurance…
___ Resistance (40% of 1RM)
X
___ Repetitions (15-30)
X
___ Recovery (1:1)
=
Better Muscular Endurance
Terms
• Hypertrophy:
Gain/Increase muscle mass
• Atrophy:
Loss/Decrease muscle mass
• Body Composition:
What percentage of your body is
lean/muscle tissue, fat tissue, & water
• Progressive Overload Principle:
To gradually increase the workload
BMR-Basal Metabolic Rate
Minimum amount of calories you need to sustain life
Girls:
A) Weight x 18 =
B) (Weight x .9 x 24) / 2.2 =
C) Weight x 10 =
D)Take your answer to letter
‘C’ and add your original
weight to that new number
(1300 + 130 = 1430)
Average = (add up answers to
A,B,C,D and divide by 4) =
Boys:
A) Weight x 20 =
B) Weight x 11 =
C) (Weight x 24) / 2.2 =
D) Take your weight and put a
“0” at the end of it (ex. 130
= 1300)
Double your original weight
(130 + 130 = 260) and add
that new number to the
previous one. (1300 + 260
= 1560)
Average = (add up
answers to A,B,C,D and
divide by 4) =
Resting Heart Rate (RHR)
• Best taken after a long rest (morning)
• Average: 60-80
• The lower, the better – it’s common for an
endurance athlete to have a RHR of 40 bpm’s
• Calculation: Take pulse for 60 seconds, this is
your heart rate.
Maximum Heart Rate (MHR)
• 220-Age
• Don’t want to go above this number.
• Consequences of going over may be
fainting or if your older, a heart attack.
A heart attack can also occur in
someone younger if a heart defect is
present, many times of which you are
unaware of.
Target Heart Rate (THR)
• The heart rate you want while you are
exercising.
• If you go below this, you aren’t working hard
enough for it to have a sizable impact. If you
are above this range, you are working too
hard and the workout is no longer benefiting
your cardiorespiratory system.
• 220-Age or MHR. Take that # and multiply it
by .60 and by .80. This will give you the
lower and upper limits…the range you want
to be in.
Recovery Rate
Sometimes the best measure of your
level of conditioning is how quickly
your heart rate returns to normal after
prolonged exercise. The quicker it
recovers, the better shape you are in.
Warm-up
Purpose:
•To increase muscle and total
body temperature
•To prepare the body for
increased stress
•To reduce the risk of injury
•To mentally prepare the body for
competition
Steps to a Warm-up:
•A light exercise using large
muscle groups, such as a short jog
•Stretching, making sure to stretch
all large muscle groups
•Sport specific drills, such as layups and free-throws
•Activity of your choice in which
your THR is reached / sustained
Cool Down
• Purpose:
• Prevents lactic acid from building up in the
muscles
• Prevents the pooling of blood in the
extremities
• Allows the body to return to it’s previous
state