lec 29 + 30- fitness

What is the average increase per year of what the government spends on health services

6%

What is by far the most public spending on health pays for

Hospitals, drugs, physicians - sickness not health

What is our society's overriding approach to healthcare

Reactive or curative

What is the historical euro centric view of health

Merely the absence of infections disease

What is the main effort of health now

Mainly regenerative (chronic) disease - strokes, diabetes, cancer

How do we get degenerative diseases

We let our bodies degenerate

What is the contemporary view of health

A dynamic process of trying Tc achieve individual potential in physical, social, emotional, intellectual,Spiritual, and environmental dimensions

What is the leading cause of death

Chronic cardiovascular diseases - primarily coronary heard disease and stroke

How are majority of cardiovascular diseases preventable?

Addressing tobacco use, physical inactivity, poor diet, and obesity

What is the best form of preventative medicine

Exercise

What is physical activity

Bodily movement produced by skeletal muscles that requires energy expenditure and produces progressive health benefits

What is exercise

A type of physical activity that requires planned , structured, an o repetitive bodily movement done to improve or maintain one or more components of physical fitness

Physical activity guidelines for adults

Minimum of 150 minutes of moderate to vigorous-intensity physical activity per week - min of 10 minutes at a time-most beneficial when spread throughout week

Children and youth movement guidelines

Minimum of 60 minutes of moderate to vigorous intensity activity per day

Infants and toddlers movement guidelines

Infants- several times a day, toddlers- min of 180 minutes of any intensity activity per day

What percent of Canadians do not meet recommended guidelines

85%

What percents of men and women meet guidelines

17% of men, 14% of women

What percent accumulate 30 min/day at least 1 x week

53%

What % accumulate less than 30 min/day lx week

47%

Current Canadian statistics on fitness with adults

Physical inactivity increases with age and decreases as income increases, lower levels of education associated with physical inactivity, men are more active than woman

Percents of children + youth PA during covid

23.8% children meeting guidelines, 13.2% of youth met guidelines, 4.8% of children and 0.6% youth meeting 24-hour guidelines

What are Canadian children rated on overall physical activity

D+

What % of children aged 3-4 meet the recommendation of 180 min daily

70%

What % of children aged 5-17 meet guidelines of 60 min/day

39%,25% of 10-17 year old S

What % of school aged children are not receiving health benefits

60%

What is wellness

The constant and deliberate effort to stay healthy and achieve the highest potential for well being, having components of health in balance

What 3 things do you need for a wellness way of life

Have no signs of disease, no risk factors for disease, be physically fit

5 health components of physical fitness

Cardio respiratory endurance, muscular flexibility, muscular strength,muscular endurance, body composition

Progressive overload

Progressively higher training demands enable people to adapt their physical and neural functions to increase performance capacity

When to expect a training adaption it you exercise frequently

When you stress or load your body's tissues

Compensation or super compensation

When restoration is usually to a higher level than before

What must you do to get continued adaptations

Progressively increase your loading, make the overload the new normal

The loading model

One - load:application of load on body (fatigue), two: recovery, three: adaptation- super compensation

What type of loading adaptation requires speed, power, coordination

Functional (neural adaptations)

What type of loading adaption involves hypertrophy of muscle and tendon, and bone accretion ( higher density)

Morphological (size and shape)

What type of loading adaptation involves increased glycogen stores, and red blood cells

Metabolic(anaerobic, aerobic)

FITT principle

Frequency, intensity, time, type

Frequency

How many workouts per week-increase strength 1x, then 2x, then 3, and increase Cr endurance 3x,4x, then 5

Example of frequency in strength training

Start two sessions per week with 8 exercises ( 8-10 reps) for two weeks, then increase to three sessions for two weeks, and then four sessions for two weeks

Example of frequency in Cr endurance training

• 20 minx two. sessions/wk for 2 weeks,- 20 min x3 sessions/wk for two weeks, 20 mins x4 sessions/wk.fortwoueeks, 20 mins x 5 sessionsink for 2 weeks

Intensity or volume

Intensity = workload or work rate- volume= overall consumption

How to increase intensity

Increase # of repetitions, sets, exercises’ or distance

What are the recommended reps per set for strength

2-6, heavy resistance, 80% one rm or 1-6 for power

Recommended reps per set for hypertrophy

6-10, heavy resistance, 60-80% 1 rm

Recommended reps per set for general sport training

8-12 moderate resistance, under 80% 1 rm

Recommended reps per set tor muscular endurance

15-25, light resistance, under 60% 1 rm

Example of volume in strength training

4 sessions per week for 2 weeks (8 exercises, 8-10 reps x1set), after 2 weeks- 8 reps and 2 sets, week 5 - 10 exercises,2 sets, week 7- 10 exercises, 3 sets

Example of volume in Cr endurance

Increase mileage, number of laps, lengths, and steps

Increase intensity during same time

Same # of repetitions in less time

Increase intensity by increasing rate

More sets, but in less time

Example of intensity in Cr endurance training

Decrease the time to complete a given workload ( complete a distance in less time)increase the% of max workload (move from 70% to 80% VO two maxs train at higher rate)

How to progressive overload time

After frequency has been increased-increase duration of each workout

Types of activity

- muscular strength, power, endurance:calisthenics, weight resistance

-Cr endurance: walk/run, cycle, swim

-Flexibility: dynamic, passive, pff,

Reversability or retraining

Partial or complete loss of training adaptions due to insufficient training-performance declines

What happens when your Cr endurance declines

Lactate threshold decreases, decreased votwo and increased HR, almost all training reversed after 4 weeks of stoppage

What happens when strength declines

Similar to time to gain (can see drops in about two weeks), harder to attain than maintain, power decreases before strength

Specificity said principle

Specific, adaptations to, imposed, demands

If goal is size, shape then what do you do

Hypertrophy

If goal is function, skills, or endurance then what do you do

Be specific with your exercises

What should you be specific to?

Speed of movement, contractile type, movement pattern, energy systems, and mode of training

What does it mean when it says that the same stimuli will have different response indifferent individuals

Hereditary, maturity, nutrition, level of fitness, rest, uno motivation all play a part in this

Example of poor recovery

The supercompensation cycle

What does insufficient recovery reduce

Adaptation

How long should strength training ( of a specific muscle group) have rest between training

At least 1 day rest

Work interval

Time it takes to complete a set of exercises or a distance

Rest interval

Rest time between sets or time between work intervals

Genera w:r for strength

1:5 - work for 30 secs and rest for 2.5 mins, muscle fibers will recover to 50% of capacity within 3-5 secs and full recovery after 2 mins

General W: R for endurance

1:1 - work for 30 mins, rest for 30 mins

Principles of fitness training

Progressive overload, specificity, periodization, individuality, recovery