Physical Activity and Nutrition - Unit 2

Exercise Prescription, Muscular Fitness, and Cardiovascular Variables

Heart Rate Equations

220-Age
208-(age x 0.7)

Ways to Prescribe Intensity

RPE, Talk Test, METs, % 1 Rep Max, Lactate Thresholds

Moderate Intensity Continuous Training

Consistent effort for long duration of time, traditional form of cardio
ex. 30-60 minutes of moderate intensity at about 4RPE

High Intensity Interval Training

Consists of work and rest intervals
Work intervals: 2-4 min at high intensity
Rest Intervals: 1-3 min at lower intensity

Sprint Interval Training

Consists of work and rest intervals
Work intervals: <30 seconds all out intensity
Rest Intervals: 2-4 min after each work interval

Main functions of Skeletal muscle

Generate force

Produce Movement

maintain posture

stabilize joints

protect organs

generate heat

Hypertrophy

the process of increasing muscle mass and size through resistance training

atrophy

gradual loss of muscle mass and strength

Motor Unit

fundamental functional unit of skeletal muscle, consisting of single motor neuron and all the muscle fibers it innervates

Type 1 Muscle Fibers - Slow Twitch

Fatigue Resistant

Low power production

Better blood supply

Red in color - Myoglobin

small in diameter

Type 2a Muscle Fibers - fast twitch

fatigues fairly quickly

red-ish in color

intermediate power production

moderate intensity (400-800m runners)

Type 2x Muscle Fibers

Fatigues quickly

White

high power production

sprinters

Repetitions

number of times an exercise is performed during one set

Set

series of repetitions performed sequentially

Muscular Strength Tests

Measured 1 RM or predicted 1 RM

Muscular Power Tests

Field power test - vertical jump, standing long jump

Muscular Endurance Tests

Max # of repetitions

Anabolic

tissue building

Anabolic Signaling

the process that promotes muscular repair and growth

Benefits of Resistant Training

increased strength and endurance, improved body composition, increased stamina, higher metabolic rate, increased strength of tendons, ligaments, bones

Order of Exercises Prescribed

Large Muscle groups before small muscle groups

multijoint before single joint

Superset

two sequentially performed exercises that stress two opposing muscles or muscle groups

Compound set

two exercises sequentially performed for the same muscle group

Frequency

>2 nonconsecutive days/week

Intensity

Amount of resistance - weight lifted

light enough to maintain good form but heavy enough to fatigue

weight depends on goals

Time

repetitions and sets

rest in-between is related to intensity

Type

Mode: Free weights, weight machines, resistance bands, body weight

Muscle Groups: target area

Select 2-3 exercise per group and stick to those for few months