topic 2: principles of exercise - EXER 2101

physical activity

all physical movement, intensity/energy expenditure, occupational leisure or lifestyle/activities of daily living

• verbiage can affect people’s outlook and willingness to participate

• often intersects with exercise

• used to promote health benefits: move the body to decrease time being sedentary

  • ultimate goal is having a more active lifestyle

exercise

structured, leisure time PA, and has a specific purpose

• often intersects with PA

lack of PA

lack of PA is major public health problem in US

• 1996 surgeon general’s report

• little as 30 min of PA at light-moderate intensity most days of the week can improve health

WHO’s global action plan on PA

• reccs to help countries increase PA, benefitting physical and mental health

• 31% of adults and 80% of adolescents do not meet recommended levels

health benefits

• reduced risk of heart disease/CV disease

• reduced risk of diabetes

• increased bone mass/density

• easier aging

• improved psychological well being

fitness programs

• cardiorespiratory endurance

• muscular strength

• muscular endurance

• flexibility

• body composition

principles of ex training

improve physical fitness

• overload

• specificity

• recuperation

• reversibility

progressive overload

body systems need to be stressed to encourage movements, push slightly than accustomed

• increase intensity gradually — ex: running further, increase weight, static holds

• strength vs endurance — ex: less reps with heavier weight vs more reps with lighter weight

• goal is not failure every time, risk of injury

• 10% rule: progression too slow of rate won’t show improvement, too fast = injury

• maintenance program depending on your goals

specificity

varied training program for those who want to achieve general fitness and wellness

• increase in strength vs endurance

recuperation

time to adapt to the stress of exercise

• repair at cellular level — still increasing risk of injury before body regenerates damaged tissue and build strength

• want little tears in muscle to promote growth, not too much

• DOMS: delayed onset muscle soreness — lead to fatigue, stiff muscles, injury to muscles

• poor nutrition and overtraining — not see improvement and risk of muscle tear

reversibility

extended time of inactivity leads to loss of progress over time

• inconsistent routine

• we lose endurance before strength — takes longer for muscle mass to weakenn

• ex: huffin and puffin running a mile after months

exercise prescription

ACSM sets guidelines for exercise testing and prescription

• rx dosage for an eye infection

• exercise dosage for improved health and fitness

• individualized: 2 ppl can have the same goals but different health backgrounds

• components:

  • warm up

  • conditioning

  • cool-down

  • stretch (?)

warm up

component of exercise prescription by gradually increasing HR, warm and stretch muscles and tendons, and reduced heart strain

• eases into a higher workload

• increases blood flow and o2 to muscles

• improved mobility, decreased risk of injury

conditioning

component of exercise prescription consisting of the exercise, high intensity portion

• measured based on HR, fatigue

• builds fundamentals (endurance, strength, flexibility)

• increases body sustain for longer periods

cool down

component of exercise prescription by gradually lowering HR, redistribute blood, and prevent blood pooling

• continue to move for blood to circulate

stretch

not a necessary component since it shows minimal benefits of injury prevention or performance enhancement

• can incorporate into warm-up and cool-down

FITT

structured way to prescribe exercise using these definitions for one to achieve their health or fitness goals

• frequency: determined by goals and schedule

• intensity: individualized with several methods of measuring

• time: can be difficult (ex: 3-10 min sessions vs 1-30 min session)

• type: dependent on access to equipment, creativity, and geographical challenges

• ex: beginner walking moderate pace for 30 min 3x a week, eventually adding another day, walking faster/up hills, increasing time, and swapping to jogging

talk test

to gauge exercise intensity based on ability to carry a conversation

• moderate intensity aerobic exercise: steady convo

• vigorous intensity: few words sustainable

heart rate

monitored by using a wrist/smart watch and chest strap

• %HRmax indicates intensity

• 65-75%HRmax indicates moderate intensity

• target HR = (220-age) x %HRmax

• index and middle finger at cervical, radial, brachial, femoral

• conditions: pregnancy, certain meds, heart conditions, level of hydration, fitness level

perceived effort

a subjective method to monitor how hard exercise feels

• RPE

• scale 0-10

• moderate intensity exercise targets RPE of 3-4

• vigorous intensity exercise targets RPE 5-7

motion sensors

devises used to track steps and other activities

• mod intensity = 100 steps per min

• vigorous intensity > 100 steps per min

• common recs: 3000 steps in 30 min