Lifetime Fitness and Wellness A

Warm ups

• Prepares the body for activity by elevating the body temperature

• Low intensity

• Lowers muscle soreness

Cool downs

• Allows for a gradual return to normal body temperature

What is the purpose of warm ups and cool downs?

• Improve blood flow to the muscles and prevent light headaches

Overload

• Demand placed on the body greater than it is accustomed to

• It is induced by increasing frequency, intensity, or length of exercise and occurs when an athlete trains slightly harder than before to promote further gains.

• The “system” will gradually adapt until tissue can no longer adapt

Frequency

• The number of training sessions you have daily or weekly

• Excercises should be carried out 3-5 days a week, more than 5 increases risk of injury

• Moderate-intensity exercise should be done at least 5 days a week and Vigorous-intensity exercise at least 3 days a week

Intensity

the level of work and energy expenditure (how hard your body is working--> low, moderate, or vigorous)

• Low intensity--> walking (slowly)

• Moderate intensity--> walking (briskly), biking, tennis, ballroom dancing, and shooting a basketball

• Vigorous intensity--> running, biking (>10mph), swimming laps, jump roping, and hiking

• Can be monitored by heart rate in most patients

Time/Duration

• Amount of time training in a session or per day.

• A total of 20-60 minutes of continuous or intermittent (stopping and then starting again) aerobic activity a day is recommended but can be divided into a min. of 10 min sessions throughout the day

• Duration of training is dependent on intensity!!

Specifity

• How you will train will DIRECTLY affect your exercise response (results)

• The close a training program matches factors the greater its chance for success

• It is important that any exercise to strength muscle targets the muscle range and type of muscle work specific to the task required

Force

• A push or pull that alters, or tends to alter, the state of motion of a body. The size and direction of the force will affect the motion.

Isometric force

Muscle length not changing.

EX. grip on a racquet or pushing against an immoveable object.

Isotonic force

• Force which changes the state of motion of object.

  • Tension development while muscle shortens - concentric

  • Tension development while muscle lengthens - eccentric

• EX. pushing out blocks in 100m sprint

Submaximal force

• Force is applied depending on what is required for the activity.

• EX. putting a golf ball or drop shot in badminton.

Maximal force

Maximum muscle contraction and excellent technique achieve maximum force. Is a result of a combination of forces.

EX. High jump, serving in tennis, and shot-put.

Force Summation-

• Explosive action of all body parts occurs at the same time. Can be applied simultaneously (explosive) or sequentially (where parts of the body are moved in steps or a sequence to generate force).

• EX. high jump take off and kicking

Biomechanic lever systems

• Ridged bar like objects that turn about a fixed point called a Fulcrum, Pivot, or Axis of Rotation, and to which forces are applied at 2 other points (effort force and resistance). The longer the lever the greater the velocity and momentum.

• Fulcrum = joint; effort = muscle; load = weight you’re moving

• There are 3 classes of levers: 1st class, 2nd class, and 3rd class

• The 2 main function of levers is to increase the force and to generate increased speed of the movement

First class lever

• Allow for lifting heavy weights with a small amount of force

• Effort, fulcrum, load

• Neck extension and squats

Second class lever

• Class 2 levers is where the effort is needed less than the load force so there is a mechanical advantage

• Fulcrum, load, effort

• EX. toe raises, push-ups, calf raises, and the ankle joints.

Third class lever

• Further away from the pivot than the effort and gives an advantage of greater speed of movement

• Fulcrum, effort, load

• EX. bending arm, knee-joint, running, jumping, bicep curl, kicking.

Contractions

• Tension within a muscle fiber, under tension, a muscle can lengthen, shorten, or remain the same length

Isokinetic

• muscle either shortens or lengthens. Aerobic exercises are considered mostly isotonic.

• EX. riding a stationary bike, swimming, rowing, brisk walk.

Concentric

• Muscle shortens

• EX. raising a dumbbell with a bicep curl, pushing UP on bench press, deadlifting when lifting bar off ground.

Eccentric

• Muscle elongates

• EX. Walking downstairs and squatting downwards.

Isometric

• The length of muscle DOES NOT change

• EX. Holding a shopping bag, planks, wall sit, holding weight with a 90-degree bent arm.