Chapter 4 - Integrated Fitness Flashcards
Integrated Fitness
Comprehensive approach which combines multiple types of exercise to help a participant achieve higher levels of function.
Components of Integrated Fitness
- Flexibility
- Cardiorespiratory
- Core
- Balance
- Plyometric
- Resistance
- speed, agility, and quickness (SAQ) sometimes
Function
integrated, multiplanar movement that involves acceleration, stabilization & deceleration.
Movement Prep
- sometimes referred to as the warm up
- includes specific movements/exercises to best prepare students for the type of movement they’re doing in class
Flexibility
the normal extensibility of all soft tissue that allows for the optimal range of motion (ROM) of a joint
Different forms of flexibility
- self-myofascial release (SMR)
- static stretching
- active stretching
- dynamic stretching
Neuromuscular control
unconscious, trained response of a muscle
- can be limited range of motion is there’s been a loss of flexibility
- or muscles/joints can function well because muscles are flexible
Self-Myofascial Release (SMR)
- Using the body to apply pressure to tender “knots” (adhesions) for 30 seconds to relax muscles.
- Often accomplished through foam rolling
Static Stretching
taking a muscle to a point of tension & holding 30 seconds
-used in most cases to stretch muscles
Active Stretching
An agonist muscle (the prime mover) moves a limb through a full range of motion, which allows that muscle to stretch
Dynamic stretching
movements that happen at higher speeds and in more than one plane, and allow for a full range of motion for the muscle that is being stretched
- example: walking lunges with a medicine ball rotation
- reserved for advanced classes/exercisers.
Importance of the Core
- All movement begins with the core
- stabilizes the spine, pelvis & hips
- absorbs & transfers forces to & from upper & lower extremities
—see page 63 for stabilization & movement muscles
Drawing in Manuever
pulling the navel into the spine and away from the waistline of your clothing
Abdominal Bracing
tightening the ab muscles
-can cause fainting so should be done carefully and sparingly
Proprioceptively Enriched Environments
unstable but controllable environments
-example: standing on a balancing disk, or doing an exercise standing on one foot instead of two
Balance
a person’s ability to maintain the body’s center of gravity within it’s base of support
Static Balance
ability to maintain equilibrium in place with no external forces
Dynamic balance
ability to keep balance while moving and while external forces cause shaking or other disturbances
Balance Training
- helps reduce the risk of falls and injury
- helps prevent other types of imbalances in the kinetic chain
Plyometric Training
- uses quick, powerful movements which involve eccentric muscle contractions. A movement with an explosive concentric contractions follows directly after.
- helps body learn to respond realistically to changes while doing functional activities.
Rate of Force Production
ability of muscles to exert maximal force in a minimal amount of time
Sensorimotor Integration
Nervous System’s ability to gather and interpret information to gather & interpret info to anticipate and carry out the proper motor response.
Integrated Performance Paradigm
The stretch-shortening cycle
- a cycle of eccentric loading of the muscle, isometric muscle contraction, & concentric muscle contraction
Speed
Straight ahead velocity of an individual
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 hesitating
SAQ Training
involves training in speed, agility, and quickness
- helps athletes prepare for the demands of their sport
- some people find it helpful for everyday functioning
Goals of Cardiorespiratory training
- reduce cardiovascular risk factors (unhealthy body composition), poor blood lipid profile, high blood pressure)
- weight management
- improve performance in work, life & sports
- reduces anxiety
Interval Training
training that alternates between intense exertion & periods of rest or lighter exertion
Anaerobic Threshold
- also called lactate threshold
- the point during high intensity activity when the body can no longer meet the demand for oxygen. At this point, the anaerobic metabolism takes over.
Cardiac Training Zones
Zone 1: 65-75% of HRmax (recovery or cardio base)
Zone 2: 76-85% of HRmax (near anerobic threshold)
Zone3: 86-90% of HRmax (approaches peak exertion, only needed 1x/week)
Resting Heart Rate
number of heart contractions occurring in 1 minute while body is at rest
4 Adaptations of Resistance Training
- stabilization endurance (postural stablity)
- strength (muscles can exert force against resistance)
- hypertrophy (increasing muscle size)
- power (improves body’s ability to react, explode, and jump)
Strength
Ability of neuromuscular system to provide internal tension & exert force against external resistance
Power
Ability to produce a large amount of force in a short amount of time
Principles of Applied Fitness
- General Adaptation Syndrome (GAS)
- Principle of Specificity
- Overload Principle
- Periodization
General Adaptation Syndrome
Kinetic Chain response & adaptation to demands and stress placed on it
Three Stages of General Adaptation Syndrome
1 - Alarm phase: “shock phase;” intial response to imposed demands of exercise (2-3 weeks)
2 - Adaptation phase: “resistance phase;” body adapts to the stimuli given through exercise; structures within the human body change along with physiological function (4-12 weeks)
3 - Exhaustion phase: body can no longer tolerate physiological stresses of exercise; risk of overtraining is likely.
Overtraining Syndrome (OTS)
Excessive frequency, volume, or intensity of training (exercise).
-can cause recurring illness, overtraining injuries, sleep loss, moodiness, decreased physical performance.
Principal of Specificity
The exercise stimulus placed on the body will determine the expected physiological outcome
-each system of the body will respond & adapt to the specific physical demands applied.
3 Types of Specificity
1 - Mechanical Specificity: the weights & movements placed on the body (using dumbells to develop biceps)
2 - Neuromuscular Specificity: Specific exercises using different speeds & movement patterns (high speed moves to develop ability to contract muscle fibers quickly)
3 - Metabolic Specificity: energy demand placed on the body (endurance training for a marathon)
Overload Principle
To create physiological changes in the body, an exercise stimulus has to be applied at a greater intensity than the system is used to receiving.
Periodization
Division of a training program into smaller, progressive changes
Acute Variables
Parts of an exercise program that determine how each exercise is performed. examples: - what type of exercise to be performed - load -intensity volume (reps x sets) - rest periods - tempo
Set
a group of consecutive repetitions
Repetitions
One complete movement of a single exercise
Rest Period
The time taken between sets or exercises to rest and recover
Training Volume
- total amount of wok performed without a specific time
- reps x sets = training volume in a training session
Load
Amount of weight lifted or resistance used during training
Training Intensity
An individual’s level of effort compared to his/her maximal effort;
-often expressed as a percentage
Exercise Tempo
The speed at which an exercise is performed
- see chart pg. 72
Load vs. Intensity
- as load increases, volume decreases & rest period increases
- as load decreases, volume increases & rest period decreases
see chart on page 73
Exercise Selection
- choosing exercises that allow for achieving the desired amount of change
- should be specific to the outcome of the class
