Week 2 The Princlples Of Fitness Training Flashcards
Physical activity
Any bodily movement produced by the contraction of skeletal muscles resulting in a substantial increase in calorie requirements over resting energy expenditure.
Physical fitness
A set of attributes or characteristics individuals have (or archive ) that’s relates to their ability to perform physical activity
These characteristics are separated into health related and skill related components of physical fitness
Cardiorespiratory fitness
The ability of the lungs, heart and muscle to take in, transport and utilise oxygen during exercise
Systems= lungs( pulmonary diffusion pathway )
Heart (size of out cardiac output)
Haemoglobin, red blood cells = carry oxygen
Capillary network , capillary density, greater SA= more diffusion
Muscles to take up our oxygen dependent on our muscle fibres have higher oxidative enzymes
VO2 max: How big is your engine?
Maximum volume of oxygen (ml/kg/min) consumed by the body each minute during large group exercise at sea level
Exercise test till exhaustion
Sub maximal test to estimate V02 max
Muscular Strength
The maximum amount of force a muscle group of muscles can apply against to resistance
What is the relationship between muscle size (anatomical CSA) & strength?
↑ number of cross-bridges in parallel = ↑ strength
More sarcomeres in parallel = more force when they shorten
Variability in muscle mass?
What is the reported variation in muscle fibre number of the vastus lateralis in men aged 18–22 years?
393 000 - 903 000 fibres!
(Lexell et al. 1988)
Muscular Endurance
The ability of the muscle to contact repeatedly for extended periods of time without fatigue
Type 1 fibres
Resistance to fatigue = high
Mitochondrional density =high
Capillary density = high
Oxidative capacity = high
Type II
Resistance to fatigue - moderate
Mitochondrial density - intermediate
Capillary density = intermediate
Oxidative capacity = intermediate
Type IIx fibres
Resistance to fatigue - low
Mitochondrial density - low
Capillary density - low
Oxidative capacity - low
Flexibility
The range of motion available at a joint
Determined by:
• Type of joint, boney structure
• Elasticity of muscle, tendon, ligament
• Temperature, age, gender
The principal health outcomes associated with flexibility are
prevention of and relief from low- back pain,
prevention of musculoskeletal injury,
and improved posture
Body Composition
The relative amounts of muscle, fat, bone and other vital parts of the body
Body Composition (%BF) For Men
National Institute for Health recommends 13 – 17%
A range 10-22% for men is considered satisfactory for health (ACSM)
Body Composition (%BF) For Women
National Institute for Health recommends 20 – 25%
A range 20-32% for women is considered satisfactory for health (ACSM)
Essential body fat = needed for child baring and hormone regulation
Speed
The ability to perform a movement within a short period of time
• Anthropometrics (height, body cross sectional area, limb lengths)
• Muscle composition (fibre type) & architecture
• Dynamic flexibility, full range of motion at high speeds
• Technique
• Neural drive / intramuscular coordination
Power
The ability or rate at which one can perform work
Power = Force x Velocity
• Muscle fibre type, size & number of fibres
• Motor unit size, recruitment & firing
frequency , neural pathway
• Elastic Strength (Stretch Shortening Cycle)
• Anaerobic power & capacity
—Myosin ATPase
—ATP-PCr system
Type II decrease the most
Reaction Time
The ability to respond quickly to a stimulus
Reaction time (RT), as a measure of the speed of perceptual system, is the time required for perception, evaluation and initiating a response to the stimulus
• ‘Simple reaction time’
—Time taken between a stimulus and a movement
—Typically RT is ~ 0.2 – 0.3 seconds
—Depends on nerve connections and signal pathways
—Hard wired’ not trainable
• ‘Choice reaction time’
- Time taken between stimulus and action that requires a choice
- Can be improved by practice and training
Slower process
Controlled by CNS
Largely genetically determined
Balance, Coordination & Agility
Balance: The maintenance of equilibrium while stationary or moving either static or dynamic
Coordination: The ability to move two or more body parts under control, smoothly and efficiently
Agility: The ability to change the position of the body in space with speed and accuracy
What makes fast twitch muscle fibres fast
Build up force at a much faster rate
Faster at contracting x4 faster than slow twitch
Power= force x speed
Fast twitch produce 5-8 times higher power
Also depends of muscle composition
Fast twitch muscle fibres can release calcium fro. It’s storage sites much faster than slow twitch fibres
Calcium binds to troponin which exposes the binding site on the actin filament allowing a cross bridge to form
Components of the training session
- Warm-up
– At least 5-10 min of light-to-moderate intensity cardiorespiratory and muscular endurance activities
RAMP
Raise, activate, mobilise, prime for session (increase exercise intensity) - Conditioningand/orsports-relatedexercise
– At least 20-60 min of aerobic, resistance, neuromotor and/or sports activities (exercise bouts of 10 min are acceptable if the individual accumulates at least 20 – 60 min/day of daily aerobic exercise) - Cool-down
– At least 5-10 min of light-to-moderate intensity cardiorespiratory and muscular endurance activities
Help aid recovery - Stretching
– At least 10 min of stretching exercise performed after warm-up or cool-down phase
Static streching
Specificity
Making sure it relative the sport and the person
Any change or adaptation in the body muscle, organs and systems will be very specific to the type of training (stress) undertaken
Progressive overload
Gradually increasing frequency, intensity and time and type
The gradual increase of stress placed upon the body during exercise training.The stimulus must be large enough to challenge the individual to evoke an adaptation
Reversibility
Cessation of the stimulus which caused an adaptation to occur will result in gradual decline. This principle states therefore that any improvement in fitness can only be maintained by regular exercise
Adaptability
The process of the body getting accustomed (adapting to the stress ) of a exercise training programme .This reinforces the need for variation and progressively overload to maximise results
Recovery
Individuality
The fitt principles
Frequency = how often you train, can differ on the type of client
Intensity =
Time= how long
Type = what type of training
How do you estimate intensity?
Measured or estimated measures of absolute exercise intensity include caloric expenditure (kcal/min), absolute exercise level (e.g. cycle at 150 W) absolute oxygen uptake (mL/min or L/min).
Is this the best way to measure intensity?
These absolute measures can result in misclassification of exercise intensity (e.g., moderate, vigorous) because they do not consider individual factors such as body weight, sex, and fitness level.
Therefore, relative measures of intensity (i.e. the energy cost of the activity relative to the individuals maximal capacity) are more appropriate, especially for older and deconditioned persons.
Better to prescribe relative measure
Prescribing/monitoring Ex Intensity
There are several different ways to express the intensity of physical effort
• Energy expenditure per unit of time (e.g. kcal/min)
• Multiples of metabolic equivalents (e.g. 6 METs)
• Absolute exercise level; speed, power, load (e.g km/h, Watts, Kg)
• Relative metabolic level expressed as a % of VO2max (e.g. 85% VO2max) **
• Relative load expressed as a % of 1RM (e.g. 70% 1RM)
• Exercise heart rate or % of maximum heart rate (80% HRmax) **
• Reps in reserve (RIR)
• Rate of perceived exertion (e.g. RPE = 14)
• Talk test
202 HR max
Light = 115-127. —— 202 x 0.57
Moderate -129-151
Vigorous 153-191
Target the correct resistance intensity
To target specific muscle groups
Motor unit= motor neurone and fibres it innovates
ATP-PCr
Phosphagen energy system
Lactic Acid system
Aerobic system
Exercise Volume
Exercise volume is the product of Frequency, Intensity and Time (duration) or FIT of exercise
Important role of exercise volume in realising health/ fitness outcomes, particularly with respect to body composition and weight management
MET/min/wk and kcal/wk can be used to estimate exercise volume in a standardised manner
A total EE of >500 – 1000 MET/min/wk (~1000 kcal/wk of moderate intensity, physical activity [or about 150 min/wk]) is a reasonable target volume for an exercise programme for most adult
Exercise Type
ACSM Positional Stand (2011): Guidelines for Prescribing Exercise
‘A programme of regular exercise that includes aerobic, resistance, flexibility & neuromotor exercise training beyond activities of daily living to improve and maintain physical fitness and health is essential for most adults’
