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Carbohydrates

• Recognized as carbs or carbohydrates.

• Essential macronutrients for energy in the body.

Muscle Contraction Types

• Type of muscle contraction that causes most damage:

  • Students discussed and agreed that eccentric contractions are responsible for muscle damage.

  • Example: During a jump, the muscle contraction is concentric (lifting) when going up, and eccentric (controlled lowering) when landing.

Glycolytic System

• Associated with muscle contractions and energy production.

Impulse and Biomechanics

• Importance of understanding biomechanics in strength training.

• Impulse is described as: Force times the time the force is applied.

  • Important for enhancing performance through effective application of force.

Motion & Strength Training

• Discussed the evolution of strength training practices since the 1960s.

• The importance of understanding how strength training can enhance performance and biomechanics.

Cardiovascular Training: FIT Formula

• F.I.T. Formula contains:

  • F: Frequency - recommended 5 days a week.

  • I: Intensity - moderate intensity.

  • T: Time - approx. 30 minutes of exercise.

Improvements from Exercise

• Notable physiological improvements from regular physical activity:

  • Stroke volume increases - heart becomes more efficient.

  • Increases in the number of capillaries for better blood and nutrient delivery.

  • Enhancements in hemoglobin levels, which improve oxygen transportation in the bloodstream.

VO2 Max

• VO2 Max test: measures the efficiency of the cardiovascular system. Important for determining aerobic capacity.

Heart Rate Resting Values

• Average resting heart rate rescaled for males discussed:

  • Expected resting heartbeat: Approximately 72 beats per minute.

METs (Metabolic Equivalent of Task)

• MET level of 1 signifies a resting state.

  • Endurance training targets are higher MET levels, with 8 METs being considered beneficial.

Study Guide

• Utilize the discussed points as study material before upcoming assessments.

• Prepare key concepts around muscle contractions, strength training, FIT formula, and cardiovascular efficiency.