370 FITNESS PROGRAMMING (9)

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