Kinesiology Overview + Fitness Slides

sport and physical activity in the US timeline

labor>competition>”modern sport”>military preparadness>assimilation>commercial sport>health and wellness

3 subcategories for contemporary kinesiology

human performance, medical, entertainment

Kinesiology Knowledge Bases

1. history

2. human anatomy

3. exercise physiology

4. motor learning

5. motor development

6. biomechanics

7. psychology

8. sociology

Kinesiology Degree fields

1. health and fitness

2. therapy and rehab

3. teaching and coaching

4. sports management and admin

5. medicine and medical science

4 Kinesiology principle programs

1. worksite programs

2. commercial programs

3. clinical programs

4. community programs

Rehabilitative rehab does…

restores lost skills or functions, restores to previous level of functioning

habilitation rehab does…

acquiring skills and functions, preemptive, improving an aspect of ones capacity

“physical fitness”

way of life that incorporates all 5 components of health (muscular strength, muscular endurance, flexibility, cardiorespiratory endurance, and body composition)

5 components important for health

1. muscular strength

2. muscular endurance

3. cardiorespiratory endurance

4. flexibility

5. body composition

Resistance training time and frequency for beginners

less than 2 months, 1-2 times a week

Resistance training age and frequency for intermediate

2-6 months, 2-3 times a week

Resistance training age and frequency for advanced

more than one year, 3-4 times a week

FITT principle elements

1. frequency

2. intensity

3. time

4. type

Frequency def and ex

How frequentyl should I train this component?: # of exercise sessions a week

Intensity def and ex

how hard do I need to work to achieve a benefit?: tabatta or HITT training

Time def and ex

How long should I train for? (total time devoted to developing fitness): total running distance, total number of reps

Type def and ex

What activities should I do?: Formal vs informal fitness activities

Maintaining fitness level

2-3 training sessions a week

improving fitness

4-6 training sessions a week

Intensity is needed for…

improvement

Cardiorespiratory fitness needs to be at ____% of max heart rate

50-85%

Element of training time is..

training volume that is dependent on activty

Formal fitness activity

main goal is to develop fitness

informal fitness activities

main goal is the social aspect

Overload principle definition

Training demands > performance

requirements in order to stress the body for improvements

overload principle applied by…

increasing frequency, increasing intensity, increasing time/duration

Progression principle

stimulus is periodically increased, after training at that level the level of stress will decrease, ways to increase load depend on activity and experience

Reversibility principle

long breaks in training result in stagnation or decrease in performance, cardiorespiratory and muscle endurance decline faster than max strength and power (can lose 10% of VO2 max within a week break)

Specificity principle

select a training modality that is as close as possible to the action you want to improve, specific activities and exercises cause specific body responses

muscular strength

the ability of a muscle/group to exert force against a resistance

greater muscle diameter=______

greater muscle force

Absolute strength definition

total force applied against a resistance in a single effort

Relative strength definition

takes into account body mass and is calculated as (absolute strength)/(body mass)

What do you need to do to train muscular strength?

48 hour rest periods, max 8-12 reps to muscular failure(overload), exercise variety and order

Muscular endurance definition

ability of a muscle/group to sustain a given level

Static exercises are…

rapidly fatiguing, produce lactic acid accumulation (burning)

static exercse examples

flexed arm hang

Dynamic exercises are…

slow fatiguing, and dependent of O2 muscle delivery capacity

Dynamic exercise ex.

cycling

How do you train muscular endurance?

15-30 repetitions to fatigue, muscular endurance tests (pushups, chin ups)

Cardiorespiratory endurance definition

capacity to provide oxygen to the muscle cells, measures by the bodys ability to sustain aerobic activities

What is the aerobic zone?

• circulatory system supplies required oxygen without oxygen debt (breathlessness)

• Greater cardiorespiratory enduracne> can do more without reaching oxygen debt

How do you train cardiorespiratory endurance?

>3 times a week, training in target heart rate zone for 15-20 mins, whole body exercises, ex. rockport walk test and beep test

what is the target heart rate zone?

50-85% of max heart rate (220-age)

Flexibility definition

ability of a joint to move through its full range of motion, determined by joint structure and muscle elasticity/length, influenced by age and sex and inactivity

Flexibility is beneficial for…

joint health, slows joint deterioration, may prevent lower back pain, and reduce frequency and severity of musculoskeletal injuries

Active flexibility definition

range of movement generated by individual effort, dependent on muscle strength, goes in hand with strength training

Passive flexibility definition

Range of movement achieved with the help of external forces, passive exercises help achieve a wider rance of movement

Dynamic stretching definition

when a joint is moved through full range of motion, warm upstatic

Static stretching definition

holding a fully stretched pose for 10-30 secs, cooldown

PNF stretching definition

Proprioceptive neuromuscular facilitation method, bypasses natural reflexes of tendon sensors that protect overstretching

What is Body composition?

most worried about lean body mass and body fat, tested with calipers that measure the thickness of skin folds