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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
history
human anatomy
exercise physiology
motor learning
motor development
biomechanics
psychology
sociology
Kinesiology Degree fields
health and fitness
therapy and rehab
teaching and coaching
sports management and admin
medicine and medical science
4 Kinesiology principle programs
worksite programs
commercial programs
clinical programs
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
muscular strength
muscular endurance
cardiorespiratory endurance
flexibility
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
frequency
intensity
time
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