week5

Nutrition

science of food and how the body uses it

macronutrients vs. micronutrients

• macronutrients - protein, fat, carbohydrates

  • provide the body with energy

• micronutrients - many vitamins and minerals

functional foods

offer unique health benefits that go beyond simply meeting basic nutritional needs by helping reduce the risk of chronic disease

• ex. antioxidants, food with vitamin C, E, beta-caroene

Nutraceuticals

purified preparations of health promoting bioactive compounds that have been extracted from foods and refined

• ex. probiotics (health-promoting microorganisms in intestines)

Carbohydrates

type of macronutrient

• is a primary energy source (55-60% daily caloric intake)

• ex. sugar and starches

sugar

type of carbohydrate

• sugary foods tend to be high in fat and high in calories

• can lead to cavities in teeth

• ex. glucose

  • is body’s primary fuel source

starch

complex carbohydrates

• get broken down to simple sugar

• ex. vegetables, fruits, grains

Glycemic Index (GI)

ranks carbohydrates based on their effect on blood glucose

Low GI foods vs. High GI foods

• Low GI foods - have health benefits including lower risk of diabetes, control of diabetes, and lower risk of heart disease

  • ex. beans and legumes, whole wheat bread, oats, fruits, and vegetables

• High GI foods - produce large increase in blood glucose and support refueling after strenuous exercise

  • ex. candy, sugary drinks, white bread, white rice, french fries

Fat

type of macronutrients

• source of energy insulates the body

  • most concentrated source of energy

• includes lipids and fatty acids

Saturated fats vs. unsaturated fats

• saturated fats - more solid at room temp.

  • animal fat (meat, dairy, eggs, baking),

  • associated with risk of heart disease

• unsaturated fats - liquid at room temp.

  • plant source (nuts, beans)

  • includes monounsaturated and polyunsaturated

Cholesterol

lipid in the blood

• has 2 lipoproteins that act as cholesterol carriers:

  • low-density lipoprotein (LDL)

  • high-density lipoprotein (HDL)

triglycerides

another type of fat in the blood

Protein

type of macronutrient

• 15% of daily intake

• made of amino acids

• adults have 0.8g protein per kg of body weight

Complete vs. incomplete proteins

• complete proteins - animal products

  • contain all amino acids

• incomplete proteins - plant-based products

  • don’t contain all amino acids

    • but still good sources of amino acids

how much of the 3 major nutrients should we eat

• carbohydrates - 55%

• fats - 30%

• proteins - 15%

vitamins

organic substances that are required for normal growth, reproduction, maintenance of health

• can dissolve in water and fat (water-soluble and fat-soluble)

• don’t provide calories and instead serve as coenzymes

recommended amount of water we should drink

8 glasses of water per day

what drink contents are recommended during intense exercise

drinks containing carbohydrate concentrations and sodium are recommended for use during intense exercise longer than 1 hour

fibre (and 2 types of fibres)

plant substances that can’t be digested

• not a nutrient but still an important element in our body

• helps to reduce cholesterol, maintain blood glucose, improves elimination possibly preventing colorectal cancer

• 2 types:

  • soluble fibre - has ability to bind cholesterol-containing compounds in intestines

    • this lowers blood cholesterol levels by cleaning cholesterol from the intestinal tract

    • slows the body’s absorption of glucose

  • insoluble fibre - absorbs water from intestinal tract which prevents constipation

Canad’s new food guide

updated in 2019

major changes from previous version

• less focused on food groups

• focused on healthy behaviours (actionable items)

• addresses social and cultural factors

• updated recommendations and guidance on sugary drinks

• additional resources (like recipes) available online and on apps

Canada’s food guide

eat a variety of healthy foods each day

• have plenty of vegetables and fruits

• eat protein foods

• choose whole grain foods

• make water your drink of choice

Healthy eating recommendations on Canada’s food guide

• be mindful of your eating habits

  • take time to eat

  • notice when you’re hungry and when you’re full

• cook more often

  • plan what you eat

  • involve others in planning and preparing meals

• enjoy your food

  • culture and food traditions can be a part of healthy eating

• eat meals with others

• eat plenty of vegetables and fruits, whole grain foods and protein foods

  • choose foods that come from plants more often

  • choose foods with healthy fats instead of saturated fat

• limit highly processed foods and if you choose these foods, eat them less often in small amounts

  • prepare meals and snacks using ingredients that have little to no added sodium, sugars, or saturated fats

  • choose healthier menu options when eating out

• make water your drink of choice and replace sugary drinks with water

• use food labels

• be aware that food marketing can influence your choices

Energy Balance

energy intake and energy expenditure

weight gain

Intake more calories than you expend

basal metabolic rate (BMR)

energy needed to maintain basic body functions

• BMR is relatively high at birth and continues to increase until 2 years old

• Gradually decreases with age (except for rise at puberty)

BMR calculation

BMR per day = 1 C x body weight (kg) x 24

Total energy expenditure calculation

Total energy expenditure = BMR + energy expended during activity

Ways to change energy balance

• eat 5-6 healthy meals/day with reduced calories and more fibre

• add resistance training

• be active during the day

• include planned exercise

• add intense exercise component to increase EPOC

• keep in mind that exercise should be enjoyable to support adherence

body composition

amount of fat, muscle, bone, and organs

lean body mass (LBM) (and calculation)

non-fat tissue

• consists of skeletal muscle, bone, and water

• LBM = total body mass - total body fat

types of total body fat (fat body mass)

• essential fat - makes up 3% of body weight for average man and 12% of for average woman

• storage fat - energy reserve and protects internal organs by cushioning them

  • includes subcutaneous fat and visceral fat

  • subcutaneous fat: accumulates beneath skin surface

  • visceral fat: accumulates in and around organs

2 ways of measuring body composition

• direct method - cadaver analysis only

• indirect

indirect methods of measuring body composition

• skinfolds - subcutaneous fat to predict total

• hydrostatic weighting - most accurate but not practical

  • based on buoyance and water displacement)

• WHR (waist to hip ratio) and WG (waist girth or wast circumference)

• Bioelectrical Impedance Analysis (BIA) - measures speed of electrical conductivity between fat free mass and fat mass

  • influenced by hydration, menstrual cycle

• DEXA - also measures bone density

• BMI (body mass index) = weight (kg) / height (m²)

obesity

chronic, complex disease characterized by excess body fat that can impair health

• BMI > 30

  • (healthy BMI should be 18.5 to 24.9)

• fat mass is greater than 25% in men, and greater than 32% in women

• about 35% of Canadian adults are overweight, 27% are obese and more than 30% of children are overweight or obese

health impacts and risks of obesity

• physical

  • increased risk of heart disease

  • diabetes (type 2)

  • high blood pressure

  • stroke

  • asthma

  • arthritis

  • falls

  • certain cancers

  • sleep apnea

  • pregnancy complications

• psychological

  • low confidence

  • social stigma

  • inability to participate

  • increased risk for depression

factors contributing to excess body fat

• genetics - impact size, fat distribution, metabolism

• metabolism - driven by genetics and lifestye

• hormones - impact metabolism, fat distribution, hunger

• environment - obesogenic environment where unhealthy food is easily accessible, environment is designed for inactivity

• psycho-social - socioeconomic status, or eating as a tool to manage emotions

• lifestyle - physical activity, healthy eating, sleep

dieting

healthy lifestyles with behaviours that can be sustained

• chronic dieting can lead to:

  • impaired growth

  • menstrual irregularities

  • decrease in BMR

  • disordered eating

  • unhealthy relationship with food

• important to differentiate between professional coaching and prescription vs. social media disinformation

Anorexia Nervosa vs. bulimia nervosa

• anorexia nervosa - psychological condition that has physical and psychological impacts

  • failure to eat adequate amount of food to maintain a reasonable body weight

• bulimia nervosa - bing eating disorder

• both can lead to the female athlete triad

skinfold

most common indirect method of measuring body composition

• measures skinfold thickness with skinfold calipers

• used to predict or estimate total body fat based on assumption that subcutaneous fat is directly related to total body fat

• performed by pulling skin away from muscle and muscle is pinched between two flattened prongs of the fat calipers

hydrostatic weighing (underwater weighing)

indirect method of weighing body composition

• based on Archimedes’ principle of water displacement

  • since bone and muscle are more dense than water, person with high fat-free mass percentage will weigh more in the water than a person with a high body fat percentage

  • determines body weight density by measuring

    • body weight on land

    • underwater body weight

    • water density at temp. used for the test

    • residual lung volume (amount of air left in the lungs after a forceful expiration)

waist circumference

indirect method of measuring body comp.

• wrapping tape measure around torso or near belly button

• unhealthy measurement for men - 102 cm (40 inches) or greater

• unhealthy measurement for women - 88 cm (35 inches) or greater

Bod Pod

indirect method of measuring body comp.

• device that is very expensive but accurate and doesn’t require underwater submersion

• may allow for measuring very heavy or large individuals

Bioelectrical impedance analysis (BIA)

indirect method of measuring body comp.

• based on differences in electrical conductivity between fat-free mass and fat mass

• electrical current is passed through the body

  • change in voltage is detected which allows body density and percent body fat to be calculated

• disadvantage: extent to which measurements are influenced by hydration level of subject

is BMI useful for everyone

no, BMI isn’t always an accurate measure of body fat

creeping weight gain

slight change in the energy balance occurring over a period of time that causes a gradual increase in fat mass each year

• related to how obesity is often the result of too little activity rather than overeating

• as people age, metabolic rate and physical activity patterns decline

  • if caloric intake is not reduced to balance with energy expenditure, then body mass will increase due to excess calories stored as fat

energy balance equation

describes relationship between energy input and expenditure

• left side of equation - calories burned through exercises and other bodily processes

• right side of equation - calories consumed in food

• weight remains constant if caloric input and output are the same (caloric balance)

• excess calories are stored as fat as the rate of 3,500 calories equalling one pound

• person gains weight when energy input exceeds energy output

  • loses weight when opposite occurs

how does exercise influence BMR (and why its important for weight management)

exercise increases body’s need for energy significantly beyond basal metabolic needs

• increases total number of calories your body burns each day

• makes it easier to reach calorie deficit needed for weight loss

TEF, NEAT, TEPA, and EPOC

• Thermic Effect of food (TEF) - energy expended in the digestion of food

• Non-exercise activity thermogenesis (NEAT) - energy expended due to daily activities

• Thermic effect of physical activity (TEPA) - energy expended due to planned physical exercise

• excess postexercise oxygen consumption (EPOC) - energy expended after exercise has ceased due to increased metabolic rates

Important components of a healthy diet

• essential macronutrients

  • proteins, fats, and carbohydrates

• lots of micronutrients

  • like vitamins and minterals

• water and fibre

carbohydrate loading

dietary strategy used by endurance athletes to maximize storage of glycogen (energy) in the muscles and liver

how is carbohydrate loading accomplished

accomplished:

1. by depleting carbohydrate in cells with 2-3 hours of exhaustive exercise

2. starving muscles of carbohydrate for 2 days

3. eating very large amounts of carbohydrate

who benefits from carbohydrate loading

for endurance athletes (distance runners, road cyclists, cross-country skiers, rowers) and others who risk depleting glycogen scores

Health

overall condition of a person’s body or mind and to the presence or absence of illness or injury

Wellness

optimal health and vitality

• combination of health and happiness, a continuum

Poactive health vs. reactive health

• proactive health - focuses on preventive measures to minimize risk of illness, disease, or injury

• reactive health - focuses on treatment and/or management of illness, disease or injury

Factors that influence health and wellness

• family influences - role models, participate together, lifestyke

• media influences - body image, athlete image

• peer / social influences - social interaction through activity and sport

• cultural influences - values and beliefs

Social determinants of health

• non-medical factors that influence health outcomes

• not usually under control of the individual

role of kinesiology in social determinants of health

policy and government sector, not-for-profit

Social determinants of health examples

• income and income distribution

• education

• unemployment and job security

• early childhood development

• food insecurity

• housing

• gender social safety network

• employment and working conditions

• social exclusion

• aboriginal status

• race

• access to health services

• disability

individual behavioural influences of health

modifiable, lifestyle factors

• barriers (like education, confidence, support, time, etc.) prevent people from just changing their behaviours

Individual behavioural influences of health examples

• nutrition

• physical activity

• smoking

• sleep

• alcohol consumption

• drug use

• healthy weight

• social interaction and support, healthy relationships

• stress management

• preventive health (immunizations, screenings)

• safety (seat belt, helmet, safe sex)

role of kinesiology field in individual behaviour influences of health

individual health behaviour change - coaching

Fitness (and fitness components)

way of life that incorporates many components important to health

• components:

  • cardiorespiratory endurance

  • muscular endurance

  • muscular strength

  • flexibility

  • body composition

  • motor abilities

FITT Principle

mnemonic that can be used as method of recalling four important design elements for any training program

• Frequency - How often a component should be trained

• Intensity - Difficulty of work that needs to be done to achieve a benefit

• Time - duration of training

• Type - what activities should be done

FITT principle for STRENGTH

testing 1RM

• Frequency - working out every other day is best to allow muscle adaptation to occur, unless daily routines focus on different muscle areas

• intensity - requires relatively high resistance (75-80% of 1RM) and low repetitions (8-12)

• time - length of training session depends on number of sets and repetitions planned as well as number of different exercises involved

• type - ex. free weights, body weight, strength training machines, and medicine balls

FITT principle for muscular endurance

• Frequency - no limitations on the frequency

• intensity - choose a resistance that allows you to complete 15-30 repetitions of the exercise before fatiguing

• time - whatever time it takes to complete the reps

• type - use free weights, body weight, strength training, machines, medicine balls, circuits, and calisthenics

Proprioceptive Neuromuscular Facilitation (PNF)

most efficient stretching method that involves 3 phases:

• passive stretching

• pre-tension

• passive stretching

Active vs. passive flexibility

• active flexibility - range of motion generated by an individual

• passive flexibility - range of motion achieved with help from external forces

FITT principle for flexibility

• frequency - as much as can be fit into your schedule

• intensity - stretch until you perceive some muscle tension (dont overstretch because stretching to the point of pain can be harmful)

• time - sessions of 5-60 minutes

• type - dynamic, static, or proprioceptive neuromuscular facilitation (PNF), with or without a partner

what is the recommended guideline (made by the CSEP) for physical activity for adults aged 18-64

• 150 minutes per week of moderate-vigorous physical activity

• strength-training 2 days per week

How can % body fat and % muscle be measured

• using specialized equipment

  • like DEXA machine, bioelectrical impedance (InBody) machine

• % body fat can be estimated with skinfold measurements

  • subcutaneous fat

The Motor Abilities

• power

• agility

• coordination

• reaction time

• balance

• speed

Power

ability to overcome external resistance at high rate of muscular contraction

• combination of strength and speed (ex. spike in volleyball)

• training: 3-4 x per week, close to max intensity, plyometric training

agility

ability to execute high speed movement with rapid changes in direction

• ex. deaking in hockey or football

• training - agility ladder, shuttle runs

coordination

ability to perform movements in proper order and timing

• ex. hitting a baseball, figure skating jump

• training - drills and skill progression

reaction time

ability to react quickly

• training - sport specific drills

balance

ability to maintain stability

• training - functional movements

  • close eyes for more challenge

speed

highest rate of movement

• training - specific to distance and sport

Fitness Principles

• overload principle - for improvements to occur, training demands must be higher than normal performance requirements

  • overload by frequency, intensity, time type

• progression principle - after a period of raining, the load that previously created overload will no longer be adequate

  • stimulus must be periodically increased so that muscles or systems continue to improve

• reversibility - extended breaks will result in loss of performance (basically de-training)

  • “use it or lose it”

• specificity - must train the specific physiological response you want to improve

  • Train something is as close in action as it can be to the end result

Resistance training activities

• station training - complete all sets of one exercise before moving to next

• circuit training - complete one set and then move to the next exercise

  • go through that circuit for multiple laps

  • sets can be numbered repetitions or a time

Cardiorespiratory activities

• walking and jogging - can do the talk test for intensity check

• internal training - systematic alteration of high intensity training with rest/breaks

• fartlek training - speed play training

  • alternates speeds

• cross training - different activities

• functional activities - mimics real-life activities

• group classes - provide social interaction and support, expert instruction

Fartlek Training (Speed Play Training)

Training method designed to develop basic endurance using an extremely flexible program that can be done anywhere, anytime, and all year

• used by runners mainly during preparatory season

Exercise is medicine key takeaways

Key Takeaways

1. The 10,000-step goal is not based on strong scientific evidence

The popular goal of 10,000 steps per day originated from a Japanese pedometer marketing campaign in the 1960s.

It became widely adopted before strong scientific evidence existed to support it as the optimal health target.  

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2. More steps generally lead to better health

Research consistently found that:

Higher daily step counts are associated with lower risk of death from all causes.

Benefits occur even at step counts well below 10,000 steps/day.

Increasing steps by roughly 1,000 steps/day is associated with meaningful health improvements.  

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3. Some activity is much better than none

The greatest health gains often occur when very inactive people begin moving more.

Going from very low activity levels to moderate activity produces large benefits.

Health improvements can begin around 4,000–7,000 steps/day, depending on age and health status.

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4. Walking reduces risk of cardiovascular disease and metabolic syndrome

Higher daily step counts are associated with:

Lower blood pressure

Better cholesterol levels

Lower body fat and waist circumference

Reduced risk of metabolic syndrome and cardiovascular disease risk factors

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5. Walking helps prevent diabetes

Studies found that:

Increasing daily steps lowers the risk of developing type 2 diabetes.

Risk reductions become noticeable as step counts increase, with substantial benefits occurring before reaching 10,000 steps/day.  

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6. Step count may be more important than walking intensity

Total daily steps often predicted health outcomes better than how fast people walked.

Simply accumulating more movement throughout the day appears beneficial.  

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7. Step goals should be individualized

The article emphasizes that there is no single “perfect” step count for everyone.

Factors to consider:

Age

Current fitness level

Health conditions

Baseline activity level

Personal goals  

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8. Practical recommendation

For most adults:

Start by increasing activity from your current level.

A target of roughly 7,000–8,500 steps/day appears to provide substantial health benefits for many people.

If someone is very inactive, even small increases (e.g., +1,000 to +2,000 steps/day) can significantly improve health.

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One-Sentence Takeaway

The article concludes that daily step counts are a simple and effective way to measure physical activity, and while 10,000 steps is not a scientifically required target, consistently increasing daily steps—especially from low activity levels—can substantially improve health and reduce disease and mortality risk.

Health benefits of exercise key takeaways

1. Main Idea

Regular physical activity improves health span (years lived in good health) and delays the onset of 40+ chronic diseases.

Physical inactivity is considered a major cause of chronic disease and premature death.  

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2. Cardiorespiratory Fitness (CRF)

CRF = Cardiorespiratory Fitness = VO₂max

Why it matters:

One of the strongest predictors of health and mortality.

Every 1 MET increase in exercise performance improves survival by about 12%.  

Low CRF increases risk of:

Cardiovascular disease

Type 2 diabetes

Premature death  

Exercise improves VO₂max by increasing:

Cardiac output

Capillary density

Oxygen delivery to muscles

Mitochondrial density and ATP production  

Exam takeaway: Higher VO₂max = lower disease risk and longer lifespan.

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3. Diseases Linked to Physical Inactivity

Know examples:

Type 2 diabetes

Coronary heart disease

Stroke

Hypertension

Obesity

Osteoporosis

Depression and anxiety

Cognitive dysfunction

Some cancers (breast, colon, ovarian, endometrial)  

Exam takeaway: Lack of exercise negatively affects nearly every body system.

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4. Exercise and Mental Health

Exercise improves:

Cognition and memory

Depression

Anxiety

Neurodegenerative diseases

Drug addiction recovery  

Important molecules:

BDNF (Brain-Derived Neurotrophic Factor)

Promotes neuron survival

Improves learning and memory

Increased by regular exercise  

Other factors:

IGF-1 supports neurogenesis and brain protection.

Exercise increases neurotransmitters such as dopamine and serotonin.  

Exam takeaway: Exercise acts like a natural antidepressant and brain enhancer.

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5. Exercise and Type 2 Diabetes

Type 2 diabetes is:

Strongly influenced by genetics.

Also heavily affected by lifestyle.  

Major findings:

Exercise alone reduced T2D risk by 46%.

Lifestyle interventions (diet + exercise) reduced T2D risk by 58%.

Metformin reduced risk by only 31%.  

Exam takeaway: Lifestyle changes are often more effective than medication for prevention.

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6. Exercise and Glucose Uptake

Key concept:

Exercise increases muscle glucose uptake without requiring insulin.

How?

Exercise stimulates GLUT4 transporters through a pathway independent of the insulin receptor.  

Exam takeaway: Exercise helps people with insulin resistance and Type 2 diabetes control blood sugar.

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7. Mitochondria

Mitochondria = cell’s energy producers.

Exercise:

Increases mitochondrial number and function.

Improves oxidative metabolism.

Enhances endurance performance.

Improves glucose tolerance.  

Exam takeaway: Better mitochondria = better energy production and metabolic health.

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8. Polygenic Nature of Exercise

Polygenic = many genes involved.

Important idea:

Exercise affects thousands of genes and many organs simultaneously.

No single gene or pill can reproduce all exercise benefits.  

Systems affected:

Brain

Heart

Skeletal muscle

Liver

Pancreas

Bones

Blood vessels  

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9. Myokines

Myokines = signaling molecules released by muscles during exercise.

Functions:

Communicate with other organs.

Improve metabolism.

Promote fat burning.

Improve brain function.

Help regulate glucose.  

Examples:

IL-6

Irisin

BDNF

FGF21

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10. “Exercise is Medicine”

Major conclusion:

Exercise prevents and treats many chronic diseases.

Benefits extend across the entire body.

No current drug can fully mimic all the effects of exercise.  

Summary of health benefits of exercise

If you only memorize 5 things:

Exercise increases VO₂max and cardiorespiratory fitness.

Physical inactivity contributes to 40+ chronic diseases.

Exercise improves mental health through BDNF and other brain factors.

Exercise lowers Type 2 diabetes risk and improves glucose uptake independent of insulin.

Exercise affects many genes, organs, and systems—there is no “exercise pill.”

My parting prescription for America key takeaways

Main Thesis

Dr. Vivek Murthy argues that one of the greatest challenges facing society is the loss of community. Community is essential for health, happiness, resilience, and fulfillment.  

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The Triad of Fulfillment

This is the most important concept in the reading.

The three pillars of fulfillment are:

Relationships – meaningful connections with others

Service – helping and contributing to others

Purpose – having a meaningful reason for what you do

Together, these create community and fulfillment.  

Community and Health

Community influences:

Life satisfaction

Life expectancy

Heart disease

Depression

Anxiety

Resilience during challenges  

Key idea: You can have good physical health, but without community it is difficult to feel whole.  

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Why Community Is Declining

Murthy identifies several causes:

Increased technology use

Social media and constant comparison

Less face-to-face interaction

Decline of civic organizations

Excessive emphasis on self-reliance

Social isolation and loneliness  

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Relationships

Healthy relationships:

Provide support

Reduce stress

Improve well-being

Help people feel seen and valued  

Loneliness

Approximately:

One-third of adults

One-half of young people

experience loneliness.  

Loneliness is linked to:

Heart disease

Dementia

Depression

Anxiety

Premature death  

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Service

Service means actions that benefit others.

Examples:

Volunteering

Helping neighbors

Acts of kindness

Community service  

Benefits of service:

Lower risk of hypertension

Lower risk of stroke

Lower risk of depression

Improved cognitive function

Greater social connection  

Key point: Helping others also benefits the person providing help.

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Purpose

Purpose = the reason behind what you do.

Murthy defines it as:

Not what you do, but why you do it.  

Benefits of purpose:

Better mental health

Greater resilience

Lower depression and anxiety

Reduced risk of early death and some diseases  

Examples:

Raising children

Caring for others

Volunteering

Meaningful work  

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Love: The Core Virtue

Love is the foundation that allows relationships, service, and purpose to create community.

Murthy describes love as:

Kindness

Generosity

Courage

Hope

Grace  

He argues that communities built on fear and anger divide people, while communities built on love strengthen society.  

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Final Message

Murthy’s “prescription” is simple:

Choose Community

To build a healthier and more fulfilled society, people should:

Strengthen relationships

Serve others

Develop purpose

Lead with love  

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5 Things to Memorize for the Exam

Community is essential for health and fulfillment.

The Triad of Fulfillment = Relationships + Service + Purpose.

The modern Triad of Success = Wealth + Fame + Power.

Loneliness harms both physical and mental health.

Murthy’s central recommendation: “Choose Community.”  

Know the difference between triad of success vs triad of fulfillment

Success - wealth, fame and power

Fulfillment - relationships, service, purpose

Work-to-rest ratio

• indicates how long the rest phase should be relative to work phase length

• rest phase allows for recovery from muscle fatigue

  • shorter rest periods are required for lower intensity of exercise

• ex. 1:2 - the rest phase is 2 times the length of the work phase

training time vs. training volume

• training time - total time devoted to developing fitness

  • based on the duration of each training session

• training volume - another element of exercise time

  • measured in various units depending on type of activity

  • ex. in cyclic movements, training volume = total distance in one workout or several workouts over 1 week course

formal fitness activities vs. informal fitness activites

• formal fitness activities - development of fitness is the main goal

  • ex. circuit training, group fitness classes, jogging, weight training

• informal fitness activities - emphasizes social aspect of exercising (like camaraderie, cooperation, and fun) as main goal with fitness as a byproduct

  • ex. pick-up street hockey, social dancing, 3v3 basketball, mall walking

what happens when you take a break from training

• reversibility principle

• “use it or lose it”

• rest periods are necessary for recovery in between workouts, but extended rest intervals (like illness, injury, or short vacation) can have negative effect on fitness levels

muscular strength

ability of a muscle or muscle group to exert force against a resistance

• the greater the muscle diameter, the greater the force it should be able to generate

Absolute strength

total force a person can apply in a single effort against a resistance

• how much weight or mass a person can move regardless of their weight or mass

relative strength (and calculation)

total force a person can apply in a single effort against a resistance RELATIVE to their body mass

• relative strength = absolute strength / mass

agonist-antagonist training (and its importance)

program that includes exercises to develop an agonist muscle group and exercises to develop antagonist muscle groups

• important because programs focusing on specific muscle groups can strengthen agonist muscles but tend to shorten antagonist muscles

dynamic exercises

involve continual rhythmical contractions and relaxations that allow for continuous delivery of oxygen to the muscles, which delays fatigue and the burning sensation

cardiorespiratory fitness (AKA cardiorespiratory endurance)

involves heart (cardio), lungs (respiratory), and blood vessels (vascular)