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HPS 1000 Summer 2013 Course Requirements
INSTRUCTOR: Dr. Tom Donovan
E-mail: tdonovan@kennesaw.edu
Web Page: http://ksumail.kennesaw.edu/~tdonovan/
CC 3041 (770) 423-6485
Office Hours: by appointment
TEXT: HPS Faculty at Kennesaw State University (2009) Fitness for Living. Dubuque, IA. Kendall Hunt. ( www.khwebcom.com )
All PowerPoint notes are available on my web page
There will be three exams given during the semester. Exam 4 will be given on the final exam day. Exam 4 is a cumulative exam. It may be used as a replacement grade for either exam 1, 2, or 3. If you miss any scheduled exam, you MUST take exam 4 to replace the missing test grade.
THERE ARE NO MAKE-UP EXAMS. 2
HPS 1000 Summer 2013 EVALUATION SCALE:
Exam I (Ch 1-3) 100 pts A = 900 +
Exam II (Ch 4-5) 100 pts B = 800 - 899
Exam III (Ch 6-7) 100 pts C = 700 - 799
Labs (20 pts x 14) 280 pts D = 600 - 699
Pedometer Project 10 pts F ≤ 599
Critical Thinking
Questions 160 pts
3 Graded in-class
Activities (16.33 each) 50 pts
6 hr Outside activities
(CONTRACT) 200 pts
Total 1000 pts
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HPS 1000 Summer 2013
One key aspect of this course is the regular participation of each student in some form of individualized physical activity that improves fitness and is known to benefit health and lower risk for cardiovascular disease.
Time will be made available for activity and participation will be strongly encouraged.
Please inform your instructor if there are medical conditions which will limit or not allow you to be an active participant.
E-Text for HPS 1000
• Link to e-text:
• www.khwebcom.com
• Link to Dr. Donovan’s web page:
• http://ksuweb.kennesaw.edu/~tdonovan/
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Fitness Definitions 1. Physical Fitness: the ability of the body
to adapt to the demands of physical effort
2. Physical activity: any movement of the
body that is carried out by the muscles
and requires energy
3. Exercise: a planned, structured,
repetitive movement designed specifically
to improve or maintain physical fitness
Exercise Record; Exercise & Calories
6
Personal Fitness Contract
Development of Personal Fitness Report (Contract)
Your contract should include a statement of your goal(s) and your commitment to reaching it.
Details:
1) Type of activity used to reach personal goal(s)
2) The date you will begin
3) The steps you will use to measure your progress
4) The concrete strategies you will use to promote change
5) The date you anticipate reaching your goal(s)
6) Have an exercise partner sign as a witness.
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Setting ‘SMART” Goals
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•Target behavior(s) that need to be changed.
•Identify how this behavior is affecting your
wellness.
•How does this behavior put you at risk?
•How would the change affect your
wellness?
•Examine the pros & cons of change.
•Slowly make the changes necessary for
behavior change.
Setting ‘SMART” Goals
8
Characteristics of “SMART” Goal(s)
•It is specific: write out what you want to
accomplish – short term goals best to begin
with.
•It is measurable: put a number to the goal
•It is attainable: be reasonable and realistic
•It is realistic: make sure you can do what
you are asking yourself to do
•It is time-constrained: set a time/date to
accomplish your goal
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What Does It Take to Change?
Motivation
raising consciousness about the problem
behavior helps create motivation to change
Understanding your locus of control
what you consider to be the source of
responsibility for events in your life
can be internal or external
10
Locus of Control The extent to which a person believes they
can influence the external environment
Internal Locus
of Control
Have control over events in their lives;
generally are healthier; easier time adhering
to wellness program; all dependent on one’s
own decisions, choices, and actions; more
likely to keep to a (health) plan they develop
What happens to them is a result of chance or the
environment and is unrelated to their behavior; give
credit to others (e.g. medical community, government,
friends, family). Less likely to take personal initiative for
good health
11
Transtheoretical Model The Six Stages of Change Model
1. Precontemplation 2. Contemplation 3. Preparation
6. Adoption vs. Termination 5. Maintenance 4. Action 12
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Chapter One
Introduction
14
Defining Health
Webster’s Dictionary
“the condition of being sound in body, mind and
spirit…..freedom from physical disease or pain.”
World Health Organization
“a state of complete physical, mental, and social
well-being, not merely the absence of disease or
infirmity.”
15
Wellness
The maximum level of well-being
More than absence from disease
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Seven Dimensions of Wellness.
Air, Water,
Food, Safety
Family, Friends,
Relationships
Mind
Feelings
Career, Work, Employment,
Vocation Body
Values,
Purpose,
Guiding
Principles
17
The 7 Dimensions of Wellness All dimensions are interrelated
A deficiency in one can affect the others
1. Physical wellness: the body’s overall condition;
includes eating well; exercising; avoiding harmful
habits; making responsible decisions about sex;
recognizing/learning about disease; getting
regular medical & dental checkups; preventing
injuries at home, on the road, and job
2. Emotional wellness: dealing with our feelings,
includes optimism, trust, self-esteem, self
acceptance, self-confidence, self-control,
satisfying relationships, and ability to share
feelings 18
The 7 Dimensions of Wellness – cont.
3. Intellectual wellness: includes an active mind, openness to new ideas, capacity to question & think critically, motivation to master new skills, maintain sense of humor, creativity, & curiosity
4. Spiritual wellness: includes a set of guiding beliefs, principles, or values that give meaning & purpose to one’s life, promotes inner-peace, not limited to religion
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The 7 Dimensions of Wellness – cont.
5. Social wellness: interact and relate to others, recognizes that satisfying relationships are basic to both physical & mental health; requires communication skills; capacity for intimacy; & development of a support network
6. Environmental wellness: our health depends on health of our planet and protecting against environmental hazards, clean air & water
20
The 7 Dimensions of Wellness – cont.
7) Occupational wellness:
provides rewards that are important to the individual;
not always salary (e.g. career changes);
usually have some say about the demands that are placed upon them;
unpredictable demands keep job exciting;
can maximize, broader or gain new skills;
opportunity for advancement & recognition of achievement
encourages collaboration and interaction among co-workers
21 22
Behaviors Contributing to Wellness Healthy diet (Lower calories, fat, & added sugars;
increase fiber & complex carbohydrates)
Healthy body weight (One that is maintained over
time) Epidemic of obesity
Effective stress management (Poor mgt = increased
susceptibility to disease)
Avoidance of tobacco (linked to 7/10 causes of death
in US) and other drugs; wise use of alcohol, if any
(linked to 6/10 causes of death in US)
Protection from disease and injury (Much under your
control)
Physical activity (Single most important choice)
23
Lifestyle Factors
• What are lifestyle factors that you control?
• Smoking, binge eating & drinking, poor food
choices, obesity, lack of exercise
• Can lead to reduction in Healthy Life
Expectancy (HALE = average number of
years one can live in “full health”)
HALE = Total yrs. – yrs. in less than full health
• and sedentary death syndrome (shortened
life due to lack of physical activity) 24
7
Life ExpectancyLife Expectancy
Number of years a
person is expected
to live based on the
person’s birth year.
Healthy Life Healthy Life
ExpectancyExpectancy
Number of years
a person is
expected
to live in
good health.
5
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Causes of Death in the United
States for Selected Years
26
Common Chronic Diseases Illnesses that develop and last a long time
Coronary
Heart Disease
Emphysema
Diabetes
Hypertension
Cancer
Stroke Atherosclerosis
27
Factors That Affect
Health and Well-Being
We can control 84% of disease and quality of life!! 28
29
Basic Principles of Physical Fitness
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Overview of Physical Fitness
All physical activity contributes to health
To be physically fit, you must engage in exercise
“a planned, structured, repetitive movement designed specifically to improve or maintain physical fitness”
only certain types of physical activities contribute to physical fitness
Physical activity levels
Surgeon General’s Report
more than 60% of U.S. adults do not engage in the recommended amount of physical activity
25% of adults get no exercise at all
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Moderate Physical Activity
• Definition: Using 150 calories of energy per
day, or 1,000 calories per week.
• Translation: 30 minutes of physical activity most
days of the week.
• Results: lower risk of developing or dying from
heart disease, diabetes, colon cancer, and high
blood pressure, and improved bone, muscle and
joint health. Additional benefits include lower
health care costs and higher quality of life.
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Recommendations of the
Surgeon General’s Report
Moderate activity:
on most, preferably all, days of the week
a goal of burning 150 calories a day
Examples of one day’s moderate activity: 30 minutes of brisk walking OR 15 minutes of running
30 minutes of raking leaves
2 10-minute bicycle rides OR two brisk 15- minute walks
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Five Health-related Components of Fitness
1. Cardiorespiratory endurance: prolonged large-muscle dynamic exercise at moderate-to-high levels of intensity
2. Muscular strength: the amount of force a muscle can exert with a single maximum effort
3. Muscular endurance: the ability to sustain a given level of muscle tension
4. Flexibility: ability of joints to move through their entire range of motion
5. Body composition: the proportion of fat-free mass and fat in a body
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Skill-related fitness – Fitness components important for
the success in skillful activities and athletic events
Motor-Skill Based Components of Fitness
35
Skill Based Components of Fitness
1) Agility: The ability to change the position of the
body quickly and accurately.
2) Balance: The ability to maintain equilibrium while moving or while stationary.
3) Coordination: The ability to perform motor tasks accurately and smoothly using body movements and senses.
4) Power: The ability to exert force rapidly, based on a combination of strength and speed.
5) Reaction Time: The ability to respond or react quickly to a stimulus.
6) Speed: The ability to perform a movement in a short period of time.
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Principles of Physical Training
Specificity: development of a particular fitness component requires exercises specifically designed for that component – the body adjusts to the stresses placed on it; the greater the demand – the greater the adjustment
Progressive overload: when amount of exercise is progressively increased
F.I.T.T. Principle:
Frequency – How often the exercise is performed (days/week)?
Intensity – How difficult is the exercise?
Time/Duration – How long the exercise is performed (minutes/hours)?
Type – Type of exercise chosen
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Principles of Physical Training (cont.)
Reversibility: the benefits of fitness are
reversible – keep intensity if frequency &
duration are reduced to maintain fitness - can
loose up to 50% of fitness improvement within
2 months
Individual differences: limits on adaptability –
the potential for one to improve – What works
for you? Can be based on one’s: size, shape,
genetics, past/present injuries, chronic
conditions, gender, age, and past
experiences.
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Choosing Activities for a Balanced Program
Combine a physically active lifestyle with a
systematic exercise program
Levels of activity:
sedentary lifestyle, or beginner
moderate activity, or intermediate
(def.= Using 150 calories of energy per
day, or 1,000 calories per week).
top level, the highest intensity or activity
level
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Ch 2
Cardiovascular Fitness and
Disease
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Cardiorespiratory Endurance
1) The ability of the body to perform
prolonged, large-muscle, dynamic
exercise at moderate-to-high levels
of intensity
2) Key health-related component of
fitness
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The Cardiorespiratory System
Cardio:
heart and blood vessels
transports oxygen, nutrients, and wastes
among vital organs and tissues
Respiratory:
lungs, air passages, and breathing muscles
supplies oxygen and removes carbon dioxide
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Energy Production
Metabolism
the sum of all chemical processes necessary to maintain the body
metabolic rate depends on an individual’s level of activity
Energy from food = fuel for the body
carbohydrates - quick source of fuel
fats - long term fuel
proteins - primarily build new muscle and tissue
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ATP (adenosine triphosphate)
The basic form of energy used by cells
Three energy systems:
1. Immediate (1-10 seconds)
2. nonoxidative (anaerobic from 10 sec. – 3 min.)
3. oxidative (aerobic - > 3 minutes)
One’s maximal level of energy production = VO2
max.
Individuals generally use all three systems
in combination while exercising
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Benefits of Cardiorespiratory
Endurance (CRE) Exercise • Greater cardiac output (more efficient)
• Longevity
• Improved maximum O2 consumption (produce
more ATP – energy source)
• Lower blood pressure (less strain on heart)
• Reduced body fat content
• (< 20% for ♂ & < 25% for ♀)
45
More Benefits of Cardiorespiratory
Endurance Exercise
• Increased metabolism (remains elevated
after exercise)
• Increased HDL cholesterol & lowered LDL
cholesterol
• Less bone mineral loss
• Curbs appetite
46
Developing a Cardiorespiratory
Endurance (CRE) Program
Set realistic goals
Choose sports and activities you enjoy
Determine frequency, intensity, and
duration of training
Allow time for warm-up and cool-down
Maintain with at least 3 days of exercise
per week
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Frequency, Intensity, and Time/Duration for
Cardiorespiratory Endurance (CRE) Training
Frequency
3-5 times per week
Intensity
target heart rate (THR) zone or rating of
perceived exertion (RPE) value for
experienced exercisers
increase gradually
Time/Duration
total duration of 20-60 minutes per day
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Using Your Target Heart Rate Zone
1. Estimate maximum heart rate (MHR)
by subtracting age from 220
2. Multiply MHR by 40% - 80% to find
target heart rate (THR) zone
3. Start at 60% or below if you have been
sedentary
Ex.: 220 - 26 yrs = 194 BPM (MHR)
40% = 78 BPM (THR);
60% = 116 BPM (THR);
80% = 155 BPM (THR)
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Estimating Exercise Intensity
Karvonen Formula
• Subject: 26 year old
– resting heart rate = 68 beats per minute (bpm)
• Maximal Heart Rate (MHR)= 220 – 26 = 194 bpm
• Resting Heart Rate (RHR) = 68 bpm
• Heart Rate Reserve (HRR)= 194 - 68 = 126 bpm
• Goal: 40-80% of heart rate reserve
40% = [(194 - 68) x .40] + 68 = 118 bpm
60% = [(194 - 68) x .60] + 68 = 144 bpm
80% = [(194 - 68) x .80] + 68 = 169 bpm 50
Rating of Perceived Exertion (RPE Scale)
6-8 Very, very light
9-10 Very light
11-12 Fairly light
13-14 Somewhat hard
15-16 Hard
17-18 Very hard
19-20 Very, very hard
* Multiplying the numbers in the RPE Scale by “10” will approximate
the exercise heart rate at the perceived exertion phase.
From G. Borg, “Perceived Exertion: A Note on the History and Methods,” Medicine and
Science in Sports and Exercise, 5 (1983):90-93.
51
Developing a Personal Fitness Plan
1. Set goals
Ask yourself what you want from
your fitness program
2. Select activities
Include activities to develop
cardiorespiratory endurance,
muscular strength and endurance,
flexibility, and healthy body
composition
52
Developing a Personal Fitness Plan
(cont.)
3. Set target frequency, intensity and,
duration (time)
4. Set mini-goals and rewards
5. Include lifestyle physical activity
6. Develop tracking tools (activity log or
journal)
7. Make a commitment
53
Putting Your Plan Into Action
Start slowly
Increase intensity and duration
gradually
Find an exercise buddy
Vary your program
Expect fluctuations and lapses
54
Cardiovascular Health
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55
Major Forms of Cardiovascular
Disease (CVD) 1. Hypertension
2. Atherosclerosis
3. Heart disease and heart attacks
4. Stroke
5. Congestive heart failure
56
Major Risk Factors That Can Be Changed
1. Tobacco use (1 pack /day = twice the
risk of heart attack as non-smokers; 2+
packs/day triples the risk; Smokers
more likely to die from heart attack)
Women who smoke & use the “pill” =
39 times more likely to have heart
attack & 22 times more like to have a
stroke
2. High Blood Pressure (Hypertension)
Blood Pressure Standards
120/80
140/90
Systolic Diastolic
HYPERTENSION
NORMAL
Definition: Chronically elevated blood pressure.
58
Major Risk Factors That Can Be Changed
3. Unhealthy cholesterol levels (HDL = “good”
cholesterol – helps bring unused cholesterol
back to liver for recycling;
LDL = “bad” cholesterol – excess leads to
blockage of arteries - Best way to lower – cut
total fat (saturated) intake; increase fiber
4. Physical inactivity (25% of adults don’t
exercise & 60 % don’t reach recommended
amount of exercise) Exercise is the “magic
bullet”
5. Obesity (30% above recommended weight)
Serum Cholesterol Guidelines
Amount Rating
Total
Cholesterol
<200 mg/dl
200-239 mg/dl
>240 mg/dl
Desirable
Borderline high
High risk
LDL
Cholesterol
<100 mg/dl
100-129 mg/dl
130-159 mg/dl
160-189 mg/dl
Optimal
Near or above optimal
Borderline high
High risk
HDL
cholesterol
>60 mg/dl
<40 mg/dl
High (low risk)
Low (high risk)
60
Contributing Risk Factors That Can Be
Changed
1) Diabetes – Can lead to increased risk factors for CVD
2) Triglyceride (Blood Fats) levels –
400mg/dl = high; Best way to lower: Lose weight; exercise;
increase fiber; lower simple sugars & refined carbohydrates.
3) Psychological factors
stress, chronic hostility and anger, suppression of psychological distress, depression, anxiety
4) Social factors
social isolation, low socioeconomic status
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Major Risk Factors That Cannot Be
Changed
Heredity - CVD seems to be inherited
Aging - Increased risk (55%) of heart attacks after age 65
Being male
Ethnicity - African Americans have much higher risks of developing CVD
Geographic location (e.g. Southeastern U.S.)
Dietary Defense Against CVD
Decrease total fat and cholesterol intake
Choose unsaturated fats over saturated and trans fats
Increase fiber intake
Consume alcohol moderately, if at all
Follow the DASH (Dietary Approach to Stop Hypertension) diet – high in fruits, vegetables, grains, low/non fat dairy products, low in snacks & sweets
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Protect Yourself Against CVD
Eat heart-healthy
Exercise regularly
Avoid tobacco
Know and manage blood pressure
Know and manage cholesterol levels
Develop ways to handle stress and anger
Know your risk factors
Warning Signs of a Heart Attack
Discomfort, pressure, fullness, squeezing, or pain in
the middle of the chest that persists for several
minutes and may be intermittent.
Pain that radiates to the shoulders, neck, or arms.
Chest discomfort with lightheadedness, shortness of
breath, nausea, sweating, or fainting.
Warning Signs of a Stroke
Sudden numbness or weakness of the face, arm or leg –
particularly on one side of the body
Sudden confusion, difficulty in speech or understanding
Sudden trouble seeing out of one or both eyes
Sudden trouble walking, dizziness, or loss of balance or
coordination
A sudden severe headache of unknown cause
12
Stroke Prevention • Sometimes symptoms of a stroke are difficult to identify
(facial weakness, arm weakness and speech problems).
• Unfortunately, the lack of awareness spells disaster. The stroke victim may suffer brain damage when people nearby fail to recognize the symptoms of a stroke. Now doctors say a bystander can recognize a stroke by asking three simple questions:
• 1) Ask the individual to SMILE.
• 2) Ask him or her to RAISE BOTH ARMS.
• 3) Ask the person to SPEAK A SIMPLE SENTENCE (Coherently) (i.e. It is sunny out today.)
If he or she has trouble with any of these tasks, call 911
immediately and describe the symptoms to the dispatcher.
68
Putting Together a Complete
Fitness Program
69
Estimating Exercise Intensity
• Karvonen Formula
• Subject: 20 year old
– resting heart rate = 68 beats per minute (bpm)
• Maximal Heart Rate (MHR)= 220 – 20 = 200 bpm
• Resting Heart Rate (RHR) = 68 bpm
• Heart Rate Reserve (HRR)= 200 - 68 = 132 bpm
• Goal: 40-80% of heart rate reserve
40% = (132 x .40) + 68 = 121 bpm
80% = (132 x .80) + 68 = 174 bpm
70
Rating of Perceived Exertion (RPE Scale)
6-8 Very, very light
9-10 Very light
11-12 Fairly light
13-14 Somewhat hard
15-16 Hard
17-18 Very hard
19-20 Very, very hard
* Multiplying the numbers in the RPE Scale by “10” will approximate
the exercise heart rate at the perceived exertion phase.
From G. Borg, “Perceived Exertion: A Note on the History and Methods,” Medicine and
Science in Sports and Exercise, 5 (1983):90-93.
71
Developing a Personal Fitness Plan
1. Set goals
Ask yourself what you want from your fitness program
2. Select activities
Include activities to develop cardiorespiratory endurance, muscular strength and endurance, flexibility, and healthy body composition.
Allow for safety, common sense, warm-up, & cool down
72
Developing a Personal Fitness Plan
(cont.)
3. Set target frequency, intensity and,
duration (time)
4. Set mini-goals and rewards
5. Include lifestyle physical activity
6. Develop tracking tools (activity log or
journal)
7. Make a commitment
13
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Putting Your Plan Into Action
Start slowly
Increase intensity and duration
gradually
Find an exercise buddy
Vary your program
Expect fluctuations and lapses
74
Exercise Guidelines for
Special Health Concerns
Check with your doctor before
beginning
Don’t exercise alone
Stress thorough warm-up & cool
down!!
All things in moderation!!
75 76
Ch 3
Muscular Strength and Endurance
77
Benefits of Strength Training
Improved physical performance (better for everyday tasks; recreational activities)
Injury prevention (improved posture, body mechanics – e.g. lifting objects; reduce low-back pain)
Improved body composition (increases fat-free mass and elevates metabolism; aids in preventing diabetes – improved glucose metabolism; and helps modify risk factors of cardiovascular disease)
78
Benefits of Strength Training
Enhanced self-image; self-confidence; better
looking body
Improved muscle and bone health with aging
(lessens likelihood of osteoporosis; maintains
motor nerve connections; enhances “quality” of
life – able to do more)
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Muscular Strength and Endurance
Muscular strength
the maximum amount
of force a muscle can
produce in a single
effort
Muscular endurance
the ability of a muscle
to exert a submaximal
force continuously or
repeatedly over time
80
Muscular Strength and Endurance
Assessments
Muscular Strength: Repetition Maximum (1 RM)
A single effort of maximum amount of weight a person can lift one time – Bench press & leg press
Grip dynamometer – to assess grip strength
Muscular Endurance – maximum number of “repetitions” of muscular contraction (e.g. crunches or push-ups) or maximum time a contraction can be held (flexed arm hang)
81
Physiology of Weight Training
Myofibrils make up muscle fibers.
Hypertrophy-increased muscle fiber size- occurs when wt. training causes the
number of myofibrils to increase
Bundles of muscle fibers make up muscles. When muscles contract – myofibrils slide
across one another & the muscle shortens & causes movement
Types of muscle fibers
– slow-twitch fibers (fatigue-resistant; endurance activities, greater capacity for
aerobic work, activated first)
– intermediate fibers (faster that slow twitch & slower that fast twitch)
– fast-twitch fibers (contract more rapidly and forcefully, fatigue more quickly;
strength and power activities, related to anaerobic work and produce more
overall force, to be activated the activity must be intense and powerful).
– Proportion of the types of fibers you have is determined genetically and varies
from person to person. Training can increase the functional capacity of the fibers.
82
Strength/Endurance Gains
83
Accomplished by the Overload Principle:
1. Increase the resistance (add more weight)
2. Increase the number of repetitions
3. Increasing or decreasing the speed of the normal
repetitions
4. Decrease the rest interval for endurance
improvement (with lighter resistances) or lengthening
the rest interval for strength gains (with higher
resistances).
5. Specificity of Training: training must be specific to
the desired results.
6. SAID (Specific Adaptation to Imposed Demand)
Principle: exercises should resemble the movement
patterns of the particular activity or sport.
84
Types of Weight Training Exercises
Isometric (static) - application of force without
movement – Best used in rehab setting under
direction of a physical therapist
Joint and angle specific – Strength gain limited to
the angle worked
No real relevance to the way muscles are used
Disadvantage is the elevation in blood pressure
during the exercise and the decrease in the heart’s
ability to pump blood to muscles & brain
15
85
Types of Weight Training Exercises
Isotonic (dynamic) - application of force with movement - constant load on muscle throughout the range of motion – Only as strong as weakest angle
Two types of isotonic contractions:
CONCENTRIC contraction– Muscle shortens
(“Up” phase of a biceps curl)
ECCENTRIC contraction– Muscle lengthens
(“Down” phase of a biceps curl)
86
Types of Weight Training Exercises 1) Constant (free weights)and Variable Resistance
(“Nautilus” type machines) – Most common isotonic exercises
2) Eccentric loading (“Negatives”) - No good data for benefits
3) Plyometrics – Develops “explosive” strength – Sudden eccentric loading followed by concentric contraction (Jumping from bench to ground and then back to the bench)
4) Speed loading – Rapid movements of weight to simulate a sport action (sprinting)
5) Isokinetic – Exerting force at constant speed against an equal force from a strength training machine (e.g. Cybex)
Strength Training and Goals
Program Goal Resistance Reps Sets Frequency
Muscle Tone 60-70% 1RM 8-12 1-3 2-3
times/week
Strength 65-90% 1 RM 1-8 3-8 ? 3 times/week
Endurance 50-65% 1RM 10-20 3-5 3-6
times/week
87 88
Types of Weight Training Exercises
Body weight exercises are sufficient for
most beginners to improve strength or
tone muscles.
Can achieve good results without use of
costly machines or weights
e. g. push-ups, pull-ups, crunches, sit-ups,
dips, lunges
89
Weight Training Exercises
Weight to use when beginning – depends on current level of fitness
Need to determine a 1 RM (repetition maximum)
Predicting One-rep Max
For “strength” gains – use about 80% of 1RM or heavy weight and low repetitions (1-5)
For “toning” or endurance – use about 40%-60% of 1RM or light weight and high repetitions (10-20)
For a “general” program use a weight you can lift 8-12 repetitions using 70% 1 RM
No optimal number of “sets” (a group of repetitions) determined - but most work toward 3 sets.
90
Weight Training Exercises
Begin with appropriate warm-up (light weight &
about 10 reps if doing multiple sets) and end with
cool-down
Allow for rest between sets
1-3 minutes for toning or general program
3-5 minutes if lifting “heavy”
Try to identify about 8-10 exercises to work entire
body
ACSM recommends 2-3 days/week for training
Can work specific body parts if becoming serious,
but allow 1 day’s rest before reusing that body part
16
91
Weight Training Safety
Use proper lifting technique and full ROM
Receive instruction if unsure of technique
Keep weight close to body
Use legs to “pick-up” weights – hips tucked
in & back straight
Don’t “twist” while lifting
Don’t “bounce” the weight against/off your
body
92
Weight Training Safety
You control the weight – don’t let it control you
Use spotters and collars with free weights
Use common sense with weight machines
Keep away from moving parts and weight stacks
93
Weight Training Safety
Adjust machines as needed
Be sure machines are clean and
in good condition
Be aware of your surroundings &
others lifting
Be alert for injuries
94
Weight Training Safety
Never hold your breath when lifting
(Valsalva Effect) – Exhale when exerting
the force
Avoid “thumbless” grips
Avoid moving parts on machines –
Watch where you put your hands
Make sure seat is adjusted properly –
avoid awkward positions
95
Supplements and Drugs Supplements taken to improve performance
and appearance
Taken to:
1. enhance muscle size,
2. speed recovery from injury,
3. prevent effects of “overtraining”,
4. increase ability to train,
5. control body fat, body water, reduce appetite
96
Supplements and Drugs
Anabolic steroids – synthetic testosterone
Do work BUT at a price
Liver damage & tumors
Alteration of heart muscle
Susceptibility to CV disease (lowers HDL)
Increased risk of cancer
Altered reproduction ability (men and women)
Mood changes - aggressive behavior (“Roid” Rage)
Increased risk of AIDS through sharing of needles
17
97
Supplements and Drugs Growth Hormone – taken to increase muscle
mass and strength in athletic contests –
Speeds protein synthesis and stimulates muscle growth factors
Very expensive and with serious side effects
Prolonged use elevates blood sugar
High insulin levels
Heart enlargement & increased blood fats
Could lead to “acromegaly” – large bones in head, face, & hands and diseases of heart, nerves, bones, & joints
98
Supplements and Drugs
Protein & amino acid supplements taken
to accelerate muscle development,
decrease body fat, and stimulate human
growth hormone
Little scientific proof of benefits
Diet changes can produce some of the
desired results without excessive costs
99
Supplements and Drugs
Creatine Monohydrate – taken to aid in recovery from strenuous exercise
Can aid in short term, high-intensity, repetitive exercise
No benefit for aerobic activities
Long term effects not known – especially in adolescents (same as when steroids began to be used inappropriately)
Ephedrine – an over-the-counter stimulant to aid in training and overcoming fatigue – serious heart related problems (arrhythmias, chest pain, abnormal rhythms, & death) for many taking for first time – Now banned
100
Supplements and Drugs
Appetite suppressants and thermogenic drugs
(metabolism effecting)- all very dangerous
Can lead to heart rhythm disturbances, heart
valve damage, psychiatric disturbances, cardiac
arrhythmias
Most supplements have a BIG price to pay for
their use
None will help “change a weak, untrained
person into a strong, fit person” – Only hard
work will produce those results
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