Exercise Science Set 1

Alternate Modes Overview

• Anything other than traditional exercise

• Safety and technique still important

Alternate Modes Exercises

• Resistance bands

• Chain-supplemented exercises

• Kettlebell

• Battle Ropes

• Plyometrics

• Balance Training

• Medicine Balls

• TRX

SMART Acronym

S: Specific

M: Measurable

A: Actionable

R: Realistic

T: Timebound

Process Goals

Specific actions or “processes” of performing. (100% controllable)

• Ex. aiming to study for 2 hours after dinner everyday

Performance Goals

Based on personal standard (mostly controllable)

• Ex. aiming to achieve 3.5 GPA

Outcome Goals

Based on winning (difficult to control), End result

• Landing a job in your field or landing a job at a particular place of employment you wanted

Goal Tips

Set goals that motivate you (autonomy and self-efficacy)

Adjust goals as necessary (self-regulation)

Goal Scenario

Your client wants to be able to walk a 5K race at Thanksgiving

• Process: Start walking w friends at lunch and on weekends

• Performance: During month of October, every Mon, Wed, Fri, I will walk for 30 mins and on Sat mornings i will walk at 9 AM for 30 minutes

• Outcome: Walk the Thanksgiving 5k

Balance

Ability to maintain center of gravity (COG) of an object within its base of support (BOS)

Balance and Posture

Postural alignment is the way balance is maintained

If COG and BOS isn’t maintained, then system is unbalanced

• Core is key in balance

Mobility

Ability to move freely and easily

• Involves muscles and joints

Flexibility

Ability of joint to move through ROM

• Coexist with Stability to create efficient movement

Stability

Ability to control force or movement

Precursor to strength or neuromuscular control

Flexibility Components

Elasticity: Ability to return to original resting length after passive stretch

Plasticity: Tendency to assume a new and greater length after passive stretch

Hyperlaxity: allows the joints to achieve a ROM that exceeds the normal ROM

Muscle Spindles

• Causes the stretch reflex

• Muscle contracts (shortens) when stretched too fast

Golgi Tendon Organs

• Produces an inverse stretch reflex

• Relaxes muscle when there is too much tension

Static Stretching

• End point held

• Post - workout

Ballistic Stretching

• Rapid, bouncing, through end point

• Higher risk of injury (not recommended)

Dynamic Stretching

• Emphasize functionally based movements

• Moves specific to the activity

• Requires balance and coordination

• Pre-workout

PNF Stretching

• Effective for increasing ROM

• Uses passive movement and active muscle action

Flexibility FITT Frequency

• More then 2x a week

• Can perform every day

Flexibility FITT Time

• Enough to cycle through all muscle groups

Flexibility FITT Intensity

• Subjective

• Go to discomfort

Flexibility FITT Type

• All major muscle groups

• Warm-up: dynamic

• Cool-down: static or PNF