Tue Sept 1- Pers & Community Health

Warm Up and Cool Down

  • many believe reduces injury

  • prepares body for upcoming work

Ex-2-3min walking/jogging/cycling to light sweat

Activity increases core body temp increasing muscle elasticity, velocity is decreased

  • Static-3×30s to different muscle groups-best post workout

  • Dynamic-5-20min, jog different directions, walking hamstring stretch, KTC,

  • Warm Up

  • Cool Down- bring HR down

Overload

  • SAID principle

-builds hypertrophy of muscle

-body adapts to specific demands for sports so certain motions should be used to aid body adapting to movement

-DO NOT produce damage

-Rest is crucial

  • diversifying helps prevent injury

  • ex-football players doing ballet

Specificity

  • identify specific goals

  • someone that only does one sport more likely to gain the injuries that come with it

20yr cross-country athlete—>shin splints

Energy

  • energy for movement comes from carbohydrates & fats

  • 4 calories energy in 1 g carbohydrates

  • 9 calories energy in 1g fat

  • anaerobic- O2 absent- power lift, sprint

  • aerobic- O2 present, running 15 miles,