Exercise Science Set 2

Joint Actions

• Flexion

• Extension

• Adduction (Add)

• Abduction (take away)

• Supination (hold bowl of soup)

• Pronation (proposing)

Muscle Contractions

• Concentric: Shortening

• Eccentric: Lengthening

• Isometric: Hold

Agonist vs Antagonist vs Synergist

• Agonist: main muscle/group

• Antagonist: the opposite muscle

• Synergist: (helper muscle on compound movements)

  • Ex. Squat, Agonist = glutes, Synergist = quad

Frontal

Plane: Front and Back

Axes: Anteroposterior

Sagittal

Plane: Left and Right

Axes: Mediolateral

Transverse

Plane: Top and Bottom

Axes: Longitudinal (Rotational)

Sagittal Examples

Move forward and backwards

• Flexion/extension

Example

• Bicep curl

Frontal Examples

Move side to side

• Abduction/adduction

• Flexion/extension

Examples

• Lat raise

• Lateral lunge

Transverse Examples

Movements are rotational/horizontal

• Pronation/supination

• Torso rotation

• Horizontal abduction/adduction

Examples

• Pec dec

Types of Anaerobic Tests

• 1RM (Muscular strength)

• Handgrip (muscular strength)

• Vertical jump test (muscular power)

• 5-10-5 test (agility)

• Push-up Test (muscular endurance)

• Windgate Cycle Test (Max anaerobic capacity)

Intensity Based on Goal

• Strength: 60-80% of 1RM

• Endurance: ~50%

• Older or Deconditioned: 40-50% (6-6 RPE)

  • Prescribing intensity based on 1-10 RPE scale also works

Program Design Considerations

• Testing before starting the program

• Exercise sessions in multiple planes

• Variety to avoid monotony

• Progression vs maintenance

VO2 Formula

CO x a-v O2

• CO (cardiac output) = HR x SV (stroke volume)

Karvonen Formula

Target Heart Rate = (HR max - RHR) x % intensity + RHR

• Predicted Max HR: 220 - age

• HRR = AP max HR - RHR

Aerobic FITT Frequency

• Health: 3-5 days/week

• Weight loss: Most days/weeks

• Avoid 2+ days with no aerobic work

Aerobic FITT Intensity

• % HRR

• % VO2R

• RPE

Aerobic FITT Time

• Moderate: 30-60 min/day (>150 min/week)

• Vigorous: 20-60 min/day (>75 min/week)

Aerobic FITT Type

• Rhythmic

• Continuous

• Intermittent

• Large muscle groups

Very Light Aerobic Intensity

• %HRR or VO2R = <30

• HR = <57

• VO2 max = <37

Light Aerobic Intensity

• %HRR or VO2R = 30-39

• %HR max = 57-63

• %VO2 max = 37-45

Moderate Aerobic Intensity

• %HRR or VO2R = 40-59

• %HR max = 64-76

• %VO2 max = 46-63

Vigorous Aerobic Intensity

• %HRR or VO2R = 60-89

• %HR max = 77-95

• %VO2 max = 64-90

Near Maximal to Maximal Aerobic Intensity

• %HRR or VO2R = >90

• %HR max = >96

• %VO2 max = >91

Anaerobic (Resistance) FITT Frequency

Each muscle group 2-3x a week

Anaerobic (Resistance) FITT Intensity

• 60-70%: Intermediate

• 40-50%: Sedentary

• <50%: Muscular Endurance

• 20-50%: Improve power

Anaerobic (Resistance) FITT Time

No specific time

Anaerobic (Resistance) FITT Type

• Multijointed

• Variation in equipment

• Single Jointed