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
Signs of over training
—inability to reach target training
—inadequate sleep and chronic fatigue
—chronically elevated resting heart rate
—increased injury and illness
—persistent muscle soreness
Resistance training
An integral part of disease and injury prevention
Comes with 4 major adaptations
—stabilization endurance
—strength
—hypertrophy
—power
4 scientific principles of fitness
- General adaptation syndrome (GAS)
- Principle of specificity
- The overload principle
- Periodization
General adaptation syndrome (GAS)
Kinetic chain response and adaptation to imposed demands and stress
—human movement system adapts
Exercise places physical stress on the body in 3 phases
1. Alarm phase
—AKA “shock phase” - the initial response to the imposed demands of exercise (lasting ~2-3 weeks)
- Adaptation phase
—AKA “resistance phase” - body adapts to applied stimuli by changing structures within the human body and their physiological function
—progressive improvements in strength and can last ~4-12 weeks after introduction of training stress - Exhaustion phase
—body can no longer tolerate the physiological stresses and imposed demands of applied training stimulus
—once this phase is reached, further adaptations may halt and risk of overtraining increases
—OTS (overtraining syndrome) - AKA “under-recovered” can affect various parts of kinetic chain and lead to other problems: recurring illness, loss of sleep, moodiness, decreased physical performance, overuse injuries
The GAS establishes the rationale for changing acute variables on a regular basis
Acute variables - components that specific how each exercise is to be performed
Principle of specificity
States that the type of stimulus placed on the body will determine the expected physiological outcome
—AK “Specific adaptation to imposed demands (SAID) principle”
—search system of the body (neural, endocrine, muscular, skeletal, etc.) will respond and adapt to the specific physical demands applied
Three types of specificity
Three types of specificity the body will adapt and respond
- Mechanical specificity
—the wright and movements placed ont he body
—ex. To develop endurance in the legs, lighter weights would be used with a higher # of reps - Neuromuscular specificity
—refers to specific exercises using different speeds and movement patterns performed
—ex. To increase power, high-speed exercises are used to develop the ability to contract muscle fibers as fast as possible - Metabolic specificity
—refers to the energy demand placed on the body
—in endurance events, it is imp. For the body to efficiently utilize the aerobic energy system
Overload principle
To create physiological changes, an exercise stimulus must be applied at an intensity greater than the body is accustomed to receiving
—increased stimulus results in the system adapting to the increased demands and providing a desired change
—when the body is not overloaded, it does not change
—adjusting the acute variables will provide the added stimulus needed to overload the system and push it out of homeostasis
—Group fitness instructors should change a workout routing after a certain number of sessions
Periodization
Division of a training program into smaller, progressive stages
—planned changes in the acute variables of the exercise program over a designated period of time
—one of most important aspects of Periodization is to prevent injuries due to overtraining
Instructors teaching a strength class could apply Periodization on a weekly, monthly or bi-monthly basis, changing up the exercises and movements so regular participants do not end up doing the same routine over and over
—or 3 cycles, progressively becoming more advanced
Acute variables
Each element of an integrated fitness program is based on training areas of the body essential for daily function (stabilizing muscles of hips, trunk and neck) and proper progression of acute variables (sets, repetitions, and rest periods)
Sets
—a group of consecutive repetitions
Repetition
—one complete movement of a single exercise
Rest period
—the time taken btwn sets or exercises to rest of recover
The acute variables determine the amount and kind of stress placed on the body and what changes the body will experience
—most common acute variables are: exercise selection, load (weight / resistance), and intensity, volume (repetitions x sets), rest periods and tempo
Volume
Training volume - the total amount of work performed within a specified time
—typically number of repetitions multiplied by number of sets in a group class
—more training volume leads to better strength adaptations
Exercise tempo
Repetition tempo refers to the speed with which a repetition is performed
—imp. Variable for achieving training goals such as endurance, muscle growth, strength and power
—movement occurs at diff. Speeds
Slower training tempos are better for increasing endurance and initially developing motor control
—especially during eccentric contractions, slower tempo is recommended for stabilization endurance training and with untrained indiv.
—good form - allows for faster tempo later
Tempo listing
With three numbers representing the eccentric/isometric/concentric (E/I/C) phases of an exercise
—ex. 2/1/1, 2/0/2, etc.
—the first number represents the seconds for the eccentric portion of the exercise - second is isometric hold at transition point, last number is number of seconds spent on the concentric portion of the exercise
Tempo table
E/I/C - exercise tempo
E/C - exercise tempo with music
Slow - 4/2/1 - 3/1 (w/ music) - endurance
Moderate - 2/0/2 - 2/2 (w/ music) - strength
Fast - x/x/x - 1/1 or 1/2/1/2 (w. Music) - maximal strength, power
Load and intensity
Load - the amount of weight lifted or resistance used during an exercise
Training intensity - an individual’s level of effort compared to his/her max effort
—usually represented as a % of estimated one-repetition maximum (1RM) for a strength class or the estimated max heart rate for a cardio class
Load or training intensity used are dependent on several other acute variables
As load increases
—volume decreases
—rest period increases
As load decreases
—volume increases
—rest period decreases
Rest time adjusts due to the amount of adenosine triphosphate (ATP) accessible to the muscles during activity
Rest periods
Time btwn sets or exercises to rest or recover
—directly related to bioenergetic pathways and energy production and indirectly related to load and training intensity
Exercises at a lower intensity can be performed for longer periods of time bc the body is able to use oxygen, therefore does not require much rest to recover
—when high intensity, the body is not able to use oxygen and energy stores are quickly depleted = body needs longer rest periods
20-30 sec. Rest (50% recovery)
40 sec. (75%)
60 sec. (85-90%)
3-5 min. (100%)
Exercise selection
Process of choosing exercises that allow for achievement of desired adaptation
—instructors should share objective with class and connect the purpose of each exercise to it
Section 1 summary video (at end of ch. 4 section 2!!) - definitely go back and watch
Body is meant to move, but kinetic chain can experience dysfunctions caused by repetitive movement or not understanding the planes of motion
—human movement system uses the attributes of 3 systems - nervous system acts on the muscular system to contract, muscular system acts on the skeletal system to create forces for movement, the skeletal system acts as the body’s structure and a protective case
—moving one joint inevitably moves the others
Length-tension relationship - refers to the relationship btwn the length of a muscle and the tension that muscle can products
—if a muscle is in an altered length due to poor posture and altered joint alignment, it cannot produce as much force
—when muscle lengths are altered around a joint, this is known as muscle imbalance
—when muscle imbalances occur, muscles can become either overactive or underactive
—overactive - more neurological active than other muscles - causes antagonist or opposite muscles to become neurologically inhibited or underactive - reduces the body’s ability to generate force and move biomechanically correct
Synergistic actions of muscles to produce movement around a joint
—synergist is a muscle that assists a prime mover during a functional movement pattern
—ex. Hamstrings assisting gluteals during a squat
—when muscles are over or underactive bc of a deconditioned state, force couple relationships can be altered, changing the overall movement and potentially putting too much stress on the synergist
Section 1 summary video - part 2
Reciprocal inhibitions
—“opposite restricting”
—when muscles on one side of a joint relax to allow the muscles on the other side to contract
—ex. How triceps relax while biceps contract
—but altered reciprocal inhibition can occur - which contributes to muscular imbalances and potential injury - dysfunctional relationship
—major causes of kinetic chain dysfunction are repetitive movement and lack of movement
Key to avoiding repeating movement or pattern overload is to shake things up - implement workouts that incorporate a variety of movement patterns and provide equal training time for each muscle group
—movements of daily life affect posture / muscle dysfunctions - picking up phone on same ear, typing, wearing heels, overloaded backpacks, etc.
—repetitive lack of movement also causes - wake up and spend rest of day sitting - can cause injury when you do decide to get moving again
Sagittal
—forward and backward
—divides body into a right and left half
—walking, cycling, squatting
frontal
—lateral
—divides body into front and back half
—side to side movements - jumping jacks and side lunges
transverse planes
—rotational
—divides body into a top and bottom half
—lunges with rotation and roundhouse kicks
Know the planes of motion and plan exercises associated with them so you can avoid repetitive movements and kinetic movement dysfunction
The rate of force production relates to the ability of muscles to do which of the following?
Exert maximal force output in a minimal amount of time
To overload the cardiorespiratory system, achieve the desired adaptations, and improve cardiovascular fitness, which type of training may be employed?
Zone training
A complete movement of a particular exercise
Repetition
What does the principle of specificity state?
The type of exercise stimulus placed on the body will determine the expected physiological outcome
Which of the following refers to energy demand placed on the body?
Metabolic specificity
Which of the following types of fitness refers to a comprehensive training approach that incorporates all forms of exercise as part of a progressive system?
Integrated
Which of the following refers to how a human body responds to stress?
General adaptation syndrome
Which of the following activates the core through the pulling of the navel towards the spine?
Drawing-in maneuver
—NOT abdominal bracing or core contraction maneuver
Which of the following resistance training protocols best leads to muscular hypertrophy?
Intermediate repetition ranges
Which of the following best describes the muscle action for muscles of the movement system during bracing?
Co-contraction
Which of the following is another term for the stretch-shortening cycle?
Integrated performance paradigm
Which of the following is true of balance?
It is both a static and a dynamic process
Which of the following refers to the weight and movements placed on the body?
Mechanical specificity
The drawing-in maneuver recruits local core stabilizers by drawing-in which area toward the spine?
Navel
