KNSS 214 - Personal Physical Fitness

Type I Muscle Fiber

AKA fast twitch; high aerobic capacity

Type IIa Muscle Fiber

Intermediate fibers that are on the trainable spectrum.

Type IIx Muscle Fiber

AKA slow twitch; low aerobic capacity, produced more force.

Hyperplasia

increase in the number of cells

SAID Principle

Specific Adapation to Imposed Demands

Sacroplasmic Hypertrophy

increased sacroplasma that contains glycogen, enzymes, and myoglobin

Myofibril Hypertrophy

Increased protein synthesis due to actin and myosin

Sacropenia

Loss of lean body mass with age ( \~ 4-6lbs/10yrs.)

Normative Data Tests

1) mCAFT 2)Hand-grip strength 3)Sit-reach flexibility 4)Jump hight 5) jump power

Anthropometric Measurements

Skinfolds, BMI, BIA, Hydrostatic Weighing, DEXA, BodPod, and Girth Measurements.

Super compensation

Stress leads to breakdown, let muscle recover to gain a super compensation result due to stress, breakdown, and recovery.

Strength Progressions

Add intensity (load/resistance)

Hypertrophy Progressions

Add reps, then add Intensity

Endurance Progressions

Add reps, then add sets

Hip extensor/flexor Ratio

1:1 (glutes, ilio-psoas, and hammies)

Elbow extension/flexion ratio

1:1 (Triceps, biceps)

Trunk extension/flexion ratio

1:1 (Erector Spinae, rectus abdominus)

Shoulder extension/flexion ratio

2:3 (lats, delts, pec minor)

Knee extension/flexion ratio

3:2 (quads, hammies)

Shoulder internal/eternal rotation ratio

3:2 (rotator cuff)

Isometric Contraction

static; joint angle stays the same; resistance and force are =

Isotonic Contraction

Dynamic; tension stays the same(dumbbell)

Isokinetic Contraction

Tension changes; energy stays the same(Bands or chains)

Adaptation Principle

Organs/systems adapt to the stress placed on it.

Overload Principle

Demands on muscle must increase systematically and resistance must be significant.

Specificity Principle

Make adaptations specific to the type of training

Linear Periodization

Intensity increases while reps decrease (systematically)

Reverse Linear Periodization

Intensity decreases while reps increase (systematically)

Undulating Periodization

Volume and intensity changes daily/weekly to reduce plateus and increase motivation due to variety.

Program Design Steps

1) Assessment & goal identification

2) Determine Program type

3) Develop program

4)Plan for progressive overload

Circuits

a # of exercises in order with little rest (alternating muscle groups)

Superset

Combine 2 or more exercises together and preform back to back for a set.

Compound Set

one exercise to another working the same muscle group

Drop Set

Same exercise but reduce weight after failure.

Escalated Density Training

2 exercises in a superset format(antagonist). work for 15 minutes continuously.

Macronutrients

water, carbohydrates, proteins, and fats.

Micronutrients

Vitamin and minerals

Carbs

glucose stored as glycogen in muscles and liver. 4kcal/g

Fats

Provide energy, help with absorption. 9kcal/g

Proteins

amino acids which are building blocks of protein that build and maintain muscle. 4kcal/g

Water

hydration, transportation, regulate temperature, remove waste, and participate in chemical reactions.

Vitamins and Minerals

Regulate energy release, maintain homeostasis, all 13 vitamins and minerals are essential

Satiety

Satisfaction of feeling full.

Ectomorphs

High Metabolism

Mesomorphs

Gain muscle easily

Endomorphs

low metabolism

Carb Loading

Increases glycogen stores.

Fat as Fuel

Only useful for moderate to low intensity training (60% VO2 Max)

Protein

Builds and repairs muscles; Intake 0.3g/kg every 3hrs for peak MPS

Protein Concentrates

60-80% protein 20-40% carbs and fats

Protein Isolates

90-95% protein

Protein Hydrolysates

Absorbed quickly by body and muscles.

Protein Turnover & Synthesis

Fuelling before and after resistance training to decrease breakdown and increase MPS

Sweat Rate

Deficit = Pre weight - post weight x 1000 = mL

CHO Recovery

0\.8-1.2g/kg/hour

Protein Recovery

0\.25-30g/kg/hour ( \~ 90min post exercise for peak MPS)

Fat Recovery

35% of daily calories for replenishment of intermuscular triglycerides

Hydration

150% (deficit x 1.5)

Fat Free Mass (FFM)

Muscle, water, connective tissue, internal organs, etc.

Fat Mass (FM)

Absolute amount of body fat, essential and non-essential.

Essential Fat

Necessary for physiological and biological functions of the body.

Non essential fat

Insulating, padding, and substrate for energy.

Visceral Fat

Found surrounding internal organs

Subcutaneous Fat

Fat found beneath the skin.

Adipose Tissue

Storage unit of fat, cell # stays the same but cells get larger with age.

BMI

weight/hight; not useful for FM

Waist Circumference

Simple, inexpensive, notes amount of visceral fat (health risks)

Waist - hight

more accurate than waist ( WC/Hight)

BIA

Bioelectrical Impedance Analysis uses a current to detect FM

Skinfolds

Accurate results depends on skill of technician

Hydrostatic Weighing

using buoyancy to determine FM

Bod Pod

uses air displacement to determine FM

DEXA

x-ray imaging to determine body composition.

FM(kg)

body mass(kg) x (%body fat/100)

FFM(kg)

Body mass(kg) - Fat mass(kg)

Eustress

positive stress that increases productivity and performance

Distress

negative stress that decreases performance and causes negative health concerns.

Acute Stress

Immediate response but once felt with, returned to homeostasis.

Chronic Stress

Prolonged or ever present stress response.

Agility

ability to quickly and efficiently change directions and body position

Balance

ability to maintain equilibrium

Coordination

ability to move correctly, gracefully, and harmoniously .

reaction time

time required to respond to stimulus

Power

maximum force generated in shortest time period.

Macrocycle

9-12 months

Mesocycle

3-4 months

Microcycle

1-4 weeks