Studied by 3 people
3 things fitness program should be based on
convenience
availability
personal enjoyment
4 pillars of exercise
cardio (cardiorespiratory/aerobic)
strength (muscular fitness)
balance
flexibility
HIIT
high intensity interval training
short, high-intensity intervals
intensity can be anaerobic or supramaximal
ultra-short workouts
high intensity like HIIT but rest periods are shorter
alternate upper and lower body exercises
not good for people on beta blockers
cross training
combining two or more activities
reduced injuries
combines aerobic and anaerobic activities
often combined with interval training
periodization
an approach that uses systematic variation in intensity and volume to enhance fitness and performance
used in sports training
what are the 3 cycles of periodization
macrocycles
mesocycles
microcycles
traditional fitness activities
walking
jogging
deep water running
hiking
swimming
water aerobics
cycling
cross-country skiing
rowing
elliptical/stairs
racquet sports
walking
4 mph or faster for aerobic benefit
at least 10 min increments
10,000 steps per day
jogging
fastest way to improve cardiorespiratory fitness
3-5 times weekly
greater risk of injury
GOOD SHOES NEEDED
deep water running
good for coming back from injury
beneficial for morbidly obese
almost as strenuous as jogging on land
hiking
combination of balance and aerobics
intensity depends on terrain
swimming
uses almost all major muscle groups
low risk of injury
*does not help bone growth
maximal HR lower than running
water aerobics
incorporates rhythmic arm and leg actions
low to no impact
cardiorespiratory development
maximal HR lower than running
cycling
good for low back/lower body injuries
non weight-bearing exercise
develops the cardiorespiratory system, muscular strength, and leg endurance
cross-country skiing
vigorous upper and lower body movements
high intensity and low impact
high maximal O2 uptake (VO2)
rowing
low impact workout
complete body workout
elliptical/stair stepper
efficient form of aerobic exercise
low impact
can be tough on knees
racquet sports
requires continuous play to maintain target HR and get aerobic benefit
what you should get in preparation for sport
baseline fitness
components of base fitness conditioning/testing
pre-activity screening (wellness screening)
cardiorespiratory fitness training
strength and endurance training
flexibility training
recommended body comp
sport specific conditioning
should match the sports requirement for aerobic/anaerobic capabilities, muscular strength and endurance, and ROM
DIRT
distance
interval for recovery
repetitions
time of each interval
yoga
aligns musculoskeletal system
develops flexibility and balance
relaxation technique for stress management
functional fitness
weight-bearing exercises
develops balance, coordination, good posture, muscular fitness, and muscular flexibility
dance fitness
zumba
barre workouts
released when exercising (physical high)
endorphins
feeling of euphoria
lasts for 30-60 mins
can act as painkillers
released when exercising (calm)
endocannabinoids
induce feelings of calmness
morning workout for
adherence to program
evening workout for
stress relief
moderate exercise after meal does what?
enhances thermogenic response
helps body metabolize fats more efficiently
how much energy is converted to heat?
60-70%
recommended fluid amount during exercise
6-8 oz every 15-20 mins
best sports drinks
6-8% glucose
hyponatremia
triggered by overhydration
not enough salt
recommended time to wait after meal to exercise
about 2 hours
4 common causes of injuries
high impact activites
rapid conditioning programs
improper shoes or training surfaces
anatomical predisposition
RICE
rest
ice
compression
elevation
DOMS
delayed onset muscle soreness
muscle soreness is due to
micro-tears in muscle tissue
exercise intolerance
HR does not fall below 120 bpm after 5 mins
side stitch
cramp-like pain in ribcage
typically due to dehydration or lack of conditioning
shin splintz
lack of proper conditioning, hard surfaces, fallen arches, chronic overuse, muscle fatigue, faulty posture, improper shoes, being overweight
what can shin splints in children be a sign of?
pulling on the growth plates
muscle cramps
caused by depletion of essential electrolytes or breakdown in coordination between opposing muscle groups
possible cause of muscle cramps in pregnant women
lack of calcium
smoking
decreases body’s ability to transport O2 to muscles
carbon monoxide combines with hemoglobin, decreasing oxygen-carrying capacity
increases airway resistance
amenorrhea
cessation of regular menstrual flow
the female triad
dysmenorrhea
painful menstruation
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