6 factors that influence aerobic fitness
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- Aerobic Threshold
- VO2 & LT -> indicates capacirty for endurance
- Anerobic Threshold
- (lactate) - the point at which latic acid produced in muscles begins to accumulate in the blood.
- Factors that influence aerobic fitness
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1) Age
2) Body Composition
3) Activity
4) Gender
5) Training
6) Heredity - Endocrine System
- all the hormones and glands
- Nervous System
- increases effeciency of movement & improved effeciency of the cardiovascular system
- Basic pattern to all cardiovascular training programs
-
Day 1: easy distance RPE = 12-13
Day 2: pace RPE = 15
Day 3: hills/stairs RPE 13-14
Day 4: Intervals RPE = 15-16
Day 5: Overdistance RPE = 11
Day 6: Variety of alternate activity
Day 7: rest or light activity - 4 temperature regulating mechanisms in the human body
-
1) regulating centre in the hypothalamus
2) heat & cold receptors in skin,
sense environmental change
3) change regulators i.e. shivering
4) neurons system - Influence the bodies response to heat
-
1) gender
2) other -i.e. alcohol
3) sweat glands
4)physical fitness
5) body fat - Factors needed prior to initiating or prescribing a muscular strength.
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1) determine the requrements for specific sport
2) identify major muscle groups and movements involved
3) select exercises to develop muscle fitness in upper body, trunk, & leg muscles. - Rest Sets
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Strength
3-6 sets 4-8 reps 90-120 secs
Power
3-4 sets 12-25 reps full recovery
Endurance
2-3 sets 8-12 reps 44-60 secs - 6 Factors that effect flexibility
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1) Joint structure
2) Age & sex
3) Muscle bulk
4) Weight training
5) Activity level
6) Connective tissue - FITT
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F-frequency) - 3-7 times per week
I - (intensity) - 10% beyond normal muscle length (to point of stretching)
T - (time) - 15-60 seconds - 1-3 sets
T - (Type) - static, balistic & PNF - 3 specific changes that take place in muscles following training
-
1) recruitment of muscles
2) type of motor unit
3) size of motor unit - Muscular Adaptaions
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Strength
Endurance - Strength
-
^ in contractile protiens
^ # of fibres - Endurance
-
^ aerobic enzymes, mitochondrial density, capillaries
possible changes in fibre types - Glycemic Index
- the magnitude of the increase in blood glucose that occurs after the ingestion of food
- High GI
-
*increases insulin level -> increases metabolism of CHO & reduce fat use
*detremental all the time
*beneficial at certain times of ingestion - Low GI
-
*slower release in blood stream -> longer lasting energy -> decrease insulin spike
*beneficial all the time'
*not as beneficial in post ecercise - Saturated
-
*animal sources
*solid at room temp.
*non-essential
*made in body - Polyunsaturated
-
*Linoleic Acid
*Alpha-linoleic Acid
*must come from diet as EFA's
*important for cell membrane health
*body processes and regulates cholesterol metabolism -
Fat is needed
Linoleic Acid shows -
1) increase in immune function
2) enhances uptake of fatty acids into muscles for oxidation
3) reduces catabolism
4) increases lean mass
5) deacreases body fat - Electrolytes
-
marathon/long duration -> drink cool, solutions low in glucose
short duration -> high glucose during exercise - Energy Balance
- Total Daily Energy intake - Total Energy Expenditure
- Total Daily Energy Expenditure
-
TEF+EPA+REE
TEF-> thermic effect of food
EPA -> energy of physical acctivity - 7 causes of Obesity
-
Gender
Fat cells
Activity
Dieting
Heredity
Psychological
Metabolic rate - Stages of Change
-
1) precontemplative
- no desire to change
2) Contemplative
- with in 6 months, aware of prob.
3) Action
- actively engaged in changed behav.
4) Maintenance - Trans-theoritical Model
- judge the persons readiness for change, and base an exercise program off of that inorder for them to be ready to follow through.
- Why do Muscles Fatigue
-
1) ATP is not present in sufficient amounts
2) toxic procucts accumulate in
trained athletes - buffer lactic acids & hydrogen ions
-anaerobic training can decelop tolerance - 6 Essential classes of nutrients
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Carbs
Protein
Fiber
Fat
Vitamins/minerals
Water - PNF Stretching
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1)hold relax
2) contract relax
3) hold relax w/ aganist contraction - Types of Stretching
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1) static stretching (on your own, no movement)
2) Balistic
3) Dynamic - Training Effects
-
Muscles : muscle is prim. taget for training
^ product of enzymes
^ ability to use fat as energy
^ size of muscles fibres
Respriatory:
^ effeciency and endurance of breathing
decrease residual volume - Carbohydrates
-
Mono -> fructose, glucose or galactose
Di-> combinations of monos
Poly-> sucralose (galactose & glucose)
Starches -> a) amylose
b) amylopectin - 3 Training Priciples
-
Overload-> muster experience load, not accustom to
Specificty -> stregth specific to method
Progression -> constant & new ending imporvemnt - Training Effects: Cadiovascular System
-
- ^ blood volume
- ^ stoke volume
SV * Heart Rate