Ch. 4 - Integrated Fitness Flashcards
Integrated fitness
A comprehensive approach that combines all exercise components to help a participant achieve higher levels of function
—flexibility
—cardio
—core
—balance
—plyometric
—resistance
In some instances also
—speed, agility, quickness
Some class formats will focus more heavily on one than the rest - but others will be balanced btwn all
Function
Integrated, multiplanar movement that involves acceleration, stabilization, and deceleration
—an imp. Component of an indiv. Everyday performance
—integrated fitness addresses function with a well-rounded approach that meets everyday movement needs
Many causes of movement dysfunction
Are related to everyday life - the less conditioned the musculoskeletal system is, the higher the risk of injury becomes
—musculoskeletal pain is more common now than 40 years ago
—common incorrect postural and movement patterns suggest the need for multiple components of integrated fitness
Integrated fitness video
Primary focus of group fitness classes is to lead participants through safe and effective workouts that are engaging and support them in their goals
—fitness industry has evolved beyond just strength and cardio - it looks at all the requirements for daily movement so ppl can function better and reach their goals more effectively — these are called the components of integrated fitness
Benefits of using various components of integrated fitness include
—Enhanced physical function
—improving everyday movement needs
—enhanced structural efficiency
—improved quality of life
Integrated fitness video: flexibility
Flexibility insures participants have optimal range of motion, and helps correct common muscle imbalances
—often fitness instructors jump into dynamic stretching
—but there are benefits from using foam rolling and static stretching at the beg. Of a workout to reduce movement functions
—ex. Stretching calves before HIIT or resistance training will help participants move with their feet straight rather than turned out
Integrated fitness video: cardio
Cardio helps to create a healthy heart
—also ensures nutrient and oxygen delivery to muscles to keep them functioning well
—in cardio it is more than just keeping your heart rate up for an extended amt. of time - in fact, reduced recovery time btw intervals is a good indicator of improved cardiorespiratory efficiency
Integrated fitness video: Core
By stabilizing and strengthening musculature through core training, participants have a stronger base of support to initiate movement and reduce risk of injury
—as you learn more about the core, you’ll realize that activating it at the BEG. Of a workout helps fire up core muscles so they are ready to support movement throughout a workout
Integrated fitness video: balance
Using dynamic balance you can stabilize your body over its center of gravity, allowing you to perform more complex movements
—the more you get proprioceptors working at the beg. Of a workout, the more likely they’ll be able to dynamically stabilize over other movements in workout
Integrated fitness video: Plyometric
—we live in ever changing env. - need to be able to react accordingly and keep moving with min. Disruption
—this is starting level for plyometric activity
—imp. For aging population who needs to be able to react quickly and respond if they lose their footing
—also imp. For athletes who need explosive movements, like those in obstacle runs or sports like tennis
Integrated fitness video: Resistance
—resistance training is a primary method to increased muscular endurance, strength and power
—improves bone density, increases metabolism, and improves muscle tone along with other benefits
Movement preparation
Often used interchangeably with warm-up, but it has more specific outcomes and purposes for the upcoming workout
—a warm-up can be a few min. Of walking or jogging to get heart rate up
—but movement prep considers specific exercises to assist in improvement of movement efficiency, including flexibility, core, balance, plyometric and sometimes SAQ
—should best relate to format being used - ex. If a resistance training class will be focusing on lower body, it is imp. To lengthen potentially tight muscles (hip flexors) for full range of motion and glute activation during squatting and lunging
—ex. Martial arts class, shoulders need to have full range of motion and powerful arm and leg movements will require a strong core foundation
Core training
All movement begins with the core
—without adequate core activation, participants cannot harness the strength and power of their prime movers
—although core training might occur toward the end of a session as a “cool-down” or transition, it is helpful to do core work at the beginning in order to send neural drive to the muscles for the more intense period of the class
VERY important to activate core as part of movement prep at BEGINNING of class - not end
—almost every movement that occurs both in class and in life requires work from the core muscles
—ex. Holding weight above your head, the force of load is transferred through the core and down to the ground
—when you jump and land, the ground reaction force is transferred back up through the lefts requiring the core to stabilize
When the muscles are active and firing efficiently
—movement is optimized
—injury risk is reduced
—overall benefits of workout are enhanced
But when you try to exercise when muscles are underactive, forces don’t get transferred properly
—a large portion of today’s population live with underactive core muscles
By waking up core at the beginning of a workout, those muscles will have optimal neural activation during the rest of the class - better transfer forces, stabilize trunk, make movement more efficient and safe
Caution with core training
Abdominal bracing can increase intra-abdominal pressure if participants hold their breath while bracing (valsalva maneuver). This pressure can inc. blood pressure and may cause fainting
Balance training
—Proprioceptively enriched environments
Balanced training stimulates Proprioceptively enriched environments
—unstable, yet controllable environments
—teaching the body how to recruit the right muscle, at the right time, with he right amount of force
Can be added to any workout by making the base of support less stable
—standing on a plate or standing on one foot
—or having participants close one or both eyes
Plyometric training
Uses quick, powerful movements involving eccentric contraction, following immediately by an explosive concentric contraction
—enhances the RATE OF FORCE PRODUCTION
—which is the speed at which motor units are activated - ability of muscles to exert maximal force output in a minimal amount of time
Integrated plyometric movements teaches the body how to respond to realistic speed changes in the env. Encountered during functional activities
Most high-intensity formats, such as HIIT or kickboxing, have a robust reactive component due to frequent jumping and landing movements
Plyometric training can be prat of movement prep in order to prepare body for its application at greater intensities or can be used as the body of workout in advanced classes
SAQ Training
Speed
—the straight-ahead velocity of an invidious looks
Agility
—ability to maintain center of gravity over a changing base of support while changing direction at various speeds
Quickness
—ability to react to a stimulus with an appropriate muscular response without hesitation
SAQ training has been used to prepare athletes for the demands of their sports
Most group instructors will use SAQ sparingly based on class format
Goals of Cardiorespiratory training
Most common goals of cardiorespiratory training
—to reduce cardiovascular risk factors (unhealthy body composition, poor blood lipid profile, high blood pressure)
—to assist in weight management
—to improve performance in work, life and sports
—to reduce mental anxiety
To meet goals above, cardiorespiratory training must train both aerobic energy system and the anaerobic energy system - switching btwn aerobic and anaerobic energy systems is called interval training - is the foundation for group formats such as HIIT
Interval and zone training
Interval training - Training that alternates btwn intense exertion and periods of rest of lighter exertion
To achieve the desired physical and physiological adaptations of cardiorespiratory overload, zone training may be employed -
Zone 1: 65-75% of HR max
Zone 2: 76-85% of HR max
Zone 3: 86-90% of HR max
Zone 1
Consists of an individual maintaining a training heart rate of ~65-75% of his or her max heart rate
—zone is referred to as the recovery, or cardio base, zone
—participants who stay in this zone without variation will initially improve but will plateau
Zone 1 may be used to build a cardiorespiratory fitness base or during periods of recovery
—good zone for a participant to work in on days btwn intense workouts
Zone 2
Close to a person’s anaerobic threshold
—the point during high-intensity activity when the body can no longer meet its demand for oxygen and anaerobic metabolism predominates; also called the lactate threshold
76-85% of max HR - in this zone body can no longer produce enough energy for the working muscles with just the aerobic energy system
—thus one of the main goals of cardiorespiratory training is to increase anaerobic threshold
—however as with zone 1, if a participant cont. to only train in this zone, plateaus will occur
To improve fitness level or inc. metabolism, the participant must overload and transition to zone 3 training
Zone 3
Approaches peak exertion levels; a true high-intensity workout reaches 90% of HR, which may require several short sprints
—participants should exercise in zone 3 for 30-60 seconds and then recover in zones 1 or 2 before repeating
—for most individuals, exercising in zone 3 once per week is enough to obtain benefits without overtraining
Preventing overtraining - resting heart rate
A participant’s resting heart rate (RHR) can be used to determine of the participant id being over-training
—RHR: # of contractions of the heart occurring in 1 minute while the body is at rest
To test for overtraining
1. For five days, record true RHR (heart rate upon waking up in the morning)
2. Calculate Thea verge RHR for that time period
3. Record resting pulse in a fitness setting
4. Fitness resting pulse should be no more than 8 bpm higher than that of the time recorded