Chapter 2, 3 and 4 Flashcards
Aerobic exercise
incr breathing and resp rate
- low power, repetitive activities
prescribing aerobic exercise (FITT)
frequency, intensity, time, type
moderate vs. vigorous
(frequency?)
mod= 5/week
vig= 3/week
Intensity
most important factor in training effect
only increase one
component of fitness at a time
(and not by more than 10%)
how to prescribe/monitor intensity for a client?
Percentage of Maximal Heart Rate
* Heart Rate Reserve (Karvonen
formula)
* Percentage of VO2 max
* METS* (not commonly prescribed to
a client)
* Rating of Perceived Exertion = RPE
* Talk-Test Method
Percentage of max HR (MHR)
age predicted= 220-age
+/- 11bpm
CSEP recommends exercising at —% of max HR
60-90
CSEP new MHR equation
208-(0.7*age)
HR reserve method (Karvonen formula)
22 yr old w RHR of 60bpm
–> exercise range for this method is 50-85%
1. max HR= 220-22= 198
2. HRR (heart rate reserve)
MHR-RHR= 198-60= 138
3. RHR+ (0.5 * HRR)= lower level range
RHR+ (.85* HRR)= upper level range
swimming max MHR
205-age
why is swimming MRH lower?
lose body heat
non-weight bearing activity, not upright
VO2 max
max amt 02 body can deliver to working muscles
Metabolic equivalents
(METS)
-the rate of energy expended while at rest
- an oxygen uptake of 3.5 mLkg^-1min^-1
Rate of perceived exertion (Borg scale)
typical HR/10
-a subjective measure to measure rate of perceived exertion
Talk test
if you can’t have a conversation, intensity is too high for a sustained aerobic effort (can keep going for an hour)
-moderate= can talk but not sing
-vigorous= can’t talk properly
%MHR formula relating to VO2 max
%MHR = (0.64 x %VO2 max) + 37
HR monitoring is only relevant to
aerobic
“Time”
FIIT principle
exercise for min 15-20 min above 60% of MHR (50% of VO2 max)
“Type”
FIIT principle
aerobic= large muscle groups, cyclic activities
choose something you enjoy
benefits of warmup
Improved CR performance
* Prevents high muscle acidity early in the exercise (removes h+ accumulation)
* Lubricates joints
* Lessens the danger of inadequate blood flow to the heart
* Provides a screening mechanism for potential musculoskeletal or metabolic problems
RAMP warmup
R= raise
AM= activate and mobilize
P= potentiate (progression of more specific movement w/ inc load and intensity to bring you into the actual workout)
Cool down
-maintains the venous return to brain. prevents fainting
-clears blood lactate
-keep moving until HR is less than 100 bpm
-allows HR, oxygen uptake and body temp to gradually return to resting levels
-reduces concentration of exercise hormones which can cause circadian rhythm problems
common training errors
*Not planning effectively
*Not individualizing your program
*Not keeping a record of training and performance
*Doing too much too soon
*Not warming up effectively
*Not recovering or cooling down properly
*Having unrealistic expectations
Flexibility
absolute ROM at a given joint
Static flexibility
ROM about a joint during passive movement
Mobility
ability to move freely and easily
Dynamic flexibility
ROM during active movements
(flow yoga)
-voluntary muscle contraction
after age 20 we lose about –% of flexibility
10
development of flexibilty
frequency- 4+ static/joint, 2-3 days/wk
intensity- slowly elongate the muscle and hold (static)
time=2-4 reps, flexibility exercise min 60 sec, hold 15-60 sec
static stretching
hold approx. 20 sec lessens sensitivity of receptors
–> passive= external force such as gravity and someone
–> active= contracting muscle, no external force
dynamic stretching
combines stretching + movement
proprioceptive neuromuscular facilitation (PNF)
The muscle group is positioned so the muscles are stretched and under tension.
The person then contracts the stretched muscle group for 5–6 s while a partner
or immovable object applies sufficient resistance to inhibit movement, resulting
in an isometric contraction.
monsynaptic stretch reflex
PNF
autogenic inhibition
reciprocal inhibition
neuromotor exercise
involve balance, agility, coordination
-freeweight, kettlebell, bodyweight exercises
(old people usually get put on exercise machines, this training helps them in their everyday life/prevents falls)
ACSM recommendations neuromotor exercise
2-3 days/wk involving motor skill
20-30 min/day tai chi, yoga etc.
Poor ROM can mean
body can’t control that ROM, won’t allow tissues to go into that position.
-may not be to do w/ flexibility but could be neural control issue
tight muscle pattern
opposing!!
tight hamstring–>tight hip flexors
movement based approach
- address movement mechanics
–> joint position, movement mechanics, mobilize joint, modify exercise - address the 3 interrelated systems
-joint mechanics
-sliding surface dysfunction
-muscle length
sliding surface dysfunction
=all the structures that muscles glide past during unrestricted motion (nerves, fascia, skin, muscles, tendons)
-lacrosse balls, foam rolling can help release trigger points
muscle length
loading a muscle at end ROM to increase its length and restore effective muscle contraction
stretching during warmups to enhance performance includes
- submaximal intensity aerobic activity
- large amplitude dynamic stretching
- sport-specific dynamic activities.
static vs. dynamic stretches prior to exercise?
One study showed that female elite soccer players who
performed static stretches prior to sprint tests were slower
than a group warming up with dynamic stretches.
good posture
-requires enough strength and endurance of the stabilizing musculature
4 types of postural alignment
- ideal alignment
- kyphosis-lordosis (hyper extender lumbar spine)
- flat-back posture (no lumbar lordosis)
- sway-back posture (hips forward, anterior head position)
Lower crossed syndrome
cross body pattern of weak/tight muscles
-not enough to just stretch the tight muscles, address the weak muscles
-tight erector spinae, iliopsoas
-weak abdominals, gluteus maximus
Upper crossed syndrome
-weak deep neck flexors, low traps, serratus anterior
-tight pecs, upper traps, levator scapula
Michael Boyle’s joint-by-joint approach
be aware of each joint function
–> is it mobile or stable?
breathing, posture, mobility
like what i have
- poor posture, tight ribs, affects breathing, inneffective breathing triggers inflammation in tissues (increased acidity)
Ineffective gas exchange and apical breathing
(most expansion of the thoracic cavity
occurs in the upper chest) can bring about a shift in
pH levels and trigger inflammatory processes.
to breather deeper and more relaxed, we should use
diaphragmatic breathing
Overload principle of training
the body adapts to stress (stress disrupts homeostasis)
–> need to increase intensity/amount of training in order for “supercompensation” to occur
–> supercompensation= body is adapting to stress to learn how to handle it better in the future
–> leads to improvement
Specificity principle of training
specific training= specific adaptations
The principles of specificity and overload can be combined into the — principle
SAID
specific adaptations to imposed demands
Reversibility principle
Use it or lose it
Individual differences principle: limits on adaptability
training the exact same way as one person does not guarantee you the same results
Name the four principles of physiologic conditioning
Overload
Specificity
Reversibility
Individual differences
3 categories of “stretching”
static
dynamic
PNF (proprioceptive neuromuscular facilitation)
How does PNF work?
When you stretch a muscle, the central nervous system produces some contraction/tension, in the muscle to protect it from being over-stretched.
You need to hold stretch for 20sec to allow the muscle to relax.
Muscle will relax after isometric contraction. Therefore PNF reduces tension in muscle even more than normal static stretching
The joint-by-joint approach
the body is a stack of joints
each joint has a function
(stable or mobile)
