Physical conditioning Final Exam

General Warm up

1-2 minutes of light activity

Dynamic warm up

Consists of putting the body through an active range of motion

Gradual increase in the intensity of exercise as you progress

Specific Warm up

Mimics the exercises about to be performed in the workout or activity following

May be a progression of the exercises to follow

 Also mimics the intensity

FITT Principle

Frequency/Intensity/ Time/Type

Frequency of FITT

Greater than or equal to 5 days per week for moderate intensity exercise

• Greater than or equal to 3 days per week for vigorous intensity exercise

Intensity of FITT

Light Intensity –
• 30 – 39% HRR
• Moderate Intensity
• 40-59% HRR
• Vigorous Intensity
• 60-89% HRR

Max heart rate

220 - Age =

% of max heart rate

% times max heart rate

Time for HITT

30-60 min / day (OR greater than or equal to 150min/week) of moderate intensity exercise

20-60 min / day (OR greater than or equal to 75min/week) of vigorous intensity exercise

Type HITT

Type of exercise just refers to the idea that aerobic exercise should be purposeful, rhythmic in nature, continuous and involve major muscle groups.

Strength training VIA ACSM

Strength training twice a week is recommended.

Programs should consist of 8-10 different exercises for at least 1 set of 8-12 repetitions per exercise

Agility

is defined as the ability to explosively change
movement direction or mode (as In going from running to sprinting or sprinting to side shuffling) in reaction to a stimulus

Adaptive Ability

modification of action based on observation or anticipation of novel or changing conditions and situations

Balance

Static and dynamic equilibrium

Coordinative Ability

Coordination of body movements into a given

action

Differentiation

accurate, economical adjustments of bodily movements and mechanics

Orientation

Spatial and temporal control of body movements

Reactiveness

quick, well-directed response to a stimuli

Rhythm

Observation and implementation of dynamic motion pattern, timing, and variation

General 

will development one or more basic
coordinative abilities

Special tasks

will unify these abilities in a specific skillful
manner

Closed drill

Has programmed assignments in a predictable and stable environment

Open drill

Is unprogrammed, and is in unstable or unpredictable environment

Continuous movement

no identifiable start or finish to the skill

• Performed at low or intermediate speeds

Discrete movement

Has a definite start and a definite finish

Typically performed at higher speeds (Broad Jump)

Serial movement 

Discrete skills performed in a sequence (Triple Broad jump)

Carbohydrate

4 kcal per gram

Protein

4 kcal per gram

Fat

9 kcal per gram

3500 kcal per

1 lb of fat

safe amount of weight to lose

1-2 lb of weight loss per week is

Biggest Contribution to RMR is Muscle mass

RMR(Resting metabolic rate)

TEF

Thermic Effect of Food

TEE

Thermic Effect of Exercise

Calories Burnt while sleeping

.42 calories per lb of bw per hour

Simple

Typically more sugary and processed

Complex

Slower digested carbohydrates

How long after exercise should you eat

30 minutes

how much water an hour should you drink

.8 to 1.4 liters

Gold standard for body comp

Hydrostatic Weighing

most to least accurate

Hydrostatic DEXA Bod Pod BIA BMI

BMI equation

Weight (kg)/height (m squared)

BIA

hand held device that sends electrical currents to measure body fat and BMI

Endomorph

Characterized by typically bigger bone

structure

- Easy gains weight but has a harder time losing

weight

Mesomorph

typically an “Athletic” build

- Easy to put on weight but also easy to lose weight

Ectomorph

Characterized by a smaller bone
structure
- Can lose weight easily but has a harder time
gaining weight

Android

Weight is carried around the mid section

- Not as healthy, when weight is carried around the mid section it can put undue strain on the essential organs

Gynoid

Healthier weight distribution (around the
hips)

Frequency (stretching)

Greater than or equal to 2-3 days per week for major muscle group

Intensity (stretching)

Stretch to the point of mild discomfort or feeling of tightness in muscle

Time (stretching)

30 to 60 seconds for older adults

• 10 to 30 seconds for most adult

PNF stretching

3 to 6 seconds of muscle contraction of 20-75% of maximal intensity followed by 10 to 30 seconds of assisted stretching

Pattern and volume stretching

2 to 4 repetitions of each stretch
• 60 Seconds total of stretch for each muscle group

PNF

Proprioceptive Neuromuscular Facilitation

Hold-Relax Technique

Passive Pre-stretch held for 10 seconds

- Athlete resists force isometrically for 6 seconds

- Passive Stretch held for 30 seconds

- Works through autogenic inhibition

Contract-Relax Technique

Passive pre-stretch for 10 seconds

- Athlete contracts the muscle being stretched through the range of motion

- Passive Stretch held for 30 seconds

Hold-Relax, Agonist Contract Technique

Passive pre-stretch held for 10 seconds

- Athlete resists force isometrically for 6 seconds

- Contract antagonist muscle

- Works through:

Autogenic inhibition & reciprocal inhibition

LSD

Typically equivalent to around 70% VO2 max which is around 80% max HR

Time is between 30 minutes to 2 hours

Frequency is 1-2x / week

Interval Training

Exercise close to VO2 max

▪ Work intervals should be between 3 to 5 minutes

▪ Rest intervals should be between 3 to 5 minutes

▪ Work : Rest ratio = 1 to 1

Steady Pace Tempo Training

Continuous training at intensity equal to the athletes lactate threshold for 20-30 minutes

Intermittent Pace Tempo Training

Intensity is the same as steady pace tempo training but series of shorter intervals with brief recovery periods

Fartlek Trainingg

Uses a slower pace of 70% paired with short

bursts or short bouts of higher intensities around

85-90%

Speed 

= Distance/Time 

Anaerobic Capacity

maximal rate of energy production by the combined phosphagen and lactic acid systems for moderate duration activity

Maximal Anaerobic Power

the ability of the muscle to exert a high force at a high speed

• Characterized by being short in duration, maximal speed, and very high force

SAID Principle

Specific Adaptations to Imposed Demands

• The more specific training is to the actual sport, the greater the likelihood that the benefits of training will transfer to sport performance

1st sprint phase

Start

2nd sprint phase

Acceleration

3rd sprint phase 

Maximum velocity

Average flight duration

.12 to .14 seconds

Support phase

.08 to .1 seconds of foot contact

What is the proper percentage of resistance or assistance for sprint training

about 10%

first phase of SSC

Eccentric (elongating of agonist muscle)

second phase of SSC

Amortization (brief loading phase)

Third phase of SSC

Concentric (shortening of agonist muscle)

Beginner plyo guide lines

80-100 foot contacts

intermediate plyo guide lines

100-120 foot contacts

advanced ply guide lines

120-140 foot contacts