LESSON ONELESSON ONE

AMINISTRATION COMPONENTS OF FITNESS AEROBIC FITNESS VO2 MAX ENERGY SYSTEMS ONSET OF BLOOD LACTIC ACID (OBLA)

COMPONENTS OF FITNESS

COMPONENTS OF FITNESS

CARDIORESPIRATORY ENDURANCE

MUSCULAR STRENGTH

MUSCULAR ENDURANCE

BODY COMPOSITION

FLEXIBILITY

AEROBIC ACTIVITYAEROBIC ACTIVITY

USES LARGE MUSCLE GROUPS

RHYTHMIC

CONTINUOUS/INTERVAL

RAISES HR TO TRAINING LEVEL

GREATER THAN 20 MINUTES

OXYGEN CONSUMPTION

OXYGEN CONSUMPTION

VO2 MAX: THE MAX AMOUNT OF O2 THAT THE BODY IS ABLE TO UTILIZE PER MINUTE OF PHYSICAL ACTIVITY

VO2 MAX IS CONSIDERED THE SINGLE, BEST INDICATOR OF A PERSONS LEVEL OF AEROBIC FITNESS

VO2 MAX OCCURS WHERE A FURTHER INCREASE IN WORK IS NOT ACCOMPANIED BY AN ADDITIONAL INCREASE IN O2 CONSUMPTION

STROKE VOLUMESTROKE VOLUME

sv VOLUME OF BLOOD

PUMPED PER BEAT

CARDIAC OUTPUTCARDIAC OUTPUT

VOLUME OF BLOOD PUMPED PER MINUTE

CO = HR X SV

FICK PRINCIPLE

FICK PRINCIPLE

THE AMOUNT OF OXYGEN USED IS A FUNCTION OF HOW MUCH BLOOD IS SENT TO MUSCLE AND HOW MUCH O2 IS IN THE BLOOD

(A-V) O2 DIFFERENCE

FICK EQUATION:

VO2 = CARDIAC X (A-V) 02

OUTPUT DIFFERENCE

GAS TRANSPORT AND

EXCHANGE

GAS TRANSPORT AND

EXCHANGE

DIFFUSION

OXYGEN

HEMOGLOBIN

CARBON DIOXIDE

CARBON MONOXIDE

CHANGES IN OXYGEN TRANSPORT CAPACITY

CHANGES IN OXYGEN TRANSPORT CAPACITY

CAUSES:

LOSS OF BLOOD

LACK OF OXYGEN IN AIR

BLOCKADE OF Hb

ANEMIA

SOURCES OF ENERGY

SOURCES OF ENERGY

CARBOHYDRATE FAT PROTEIN

ATPATPADENOSINE ADENOSINE

TRIPHOSPHATETRIPHOSPHATE

ENERGY SYSTEMSENERGY

SYSTEMS

PHOSPHAGEN (ATP + CP)

ANAEROBIC GLYCOLYSIS

AEROBIC RESPIRATION

–AEROBIC GLYCOLYSIS

–BETA OXIDATION

ATP + CPATP + CP

CREATINE PHOSPHATE (CP): HIGH ENERGY COMPOUND

RAPID ENERGY PRODUCTION

OCCURS WITHOUT OXYGEN

IMMEDIATE ENERGY RESERVE

30 SECONDS HIGH INTENSITY

ANAEROBIC GLYCOLYSISANAEROBIC GLYCOLYSIS

SPLITTING OF GLUCOSE WITHOUT OXYGEN

BRIDGES THE GAP - BEGINNING OF EXERCISE

PRODUCES HIGH LACTIC ACID CONCENTRATIONS

2-3 MINUTES OF INTENSE EXERCISE

AEROBIC GLYCOLYSIS

AEROBIC GLYCOLYSIS

BEGINS WITH GLUCOSE

FORMS PYRUVIC ACID

IN THE PRESENCE OF O2 PYRUVIC ACID IS METABOLIZED INTO CO2 AND H2O

KREBS CYCLE - CHEMICAL BREAKDOWN OF PYRUVIC ACID

BETA OXIDATION

BETA OXIDATION

FAT METABOLISM

REQUIRES OXYGEN

LONG DURATION EXERCISE

LOWER INTENSITY

SUBSTRATE UTILIZATIONSUBSTRATE UTILIZATION

DEPENDENT ON 3 FACTORS:

INTENSITY/DURATION

STATE OF TRAINING

DIET

O.B.L.AO.B.L.A LACTIC ACID ACCUMULATION

EXPRESSED AS A PERCENTAGE OF MAXIMAL O2 UPTAKE

NORMALLY OCCURS BETWEEN 55% AND 65% OF VO2 MAX

OCCURS AT 80% VO2 MAX IN HIGHLY TRAINED ATHLETES

REMOVAL OF LACTIC ACIDREMOVAL OF LACTIC ACID

OXIDATION TO CO2 AND H2O

LOSS IN URINE AND SWEAT

CONVERSION TO GLUCOSE OR GYCLOGEN

OBLA “FACTS”OBLA “FACTS”

INTENSITY DEPENDENT

CAN BE TRAINED

CAN BE POSTPONED

LESSON TWOLESSON TWO

HEART RATE RESPONSE HEART RATE MONITORS MAX HEART RATE/RECOVERY RUN

HEART RATE RESPONSE

HEART RATE RESPONSE

HEART RATE AND OXYGEN UPTAKE HAVE A LINEAR RELATIONSHIP

HEART RATE IS CONSIDERED A GOOD WAY TO ESTIMATE EXERCISE INTENSITY.

DETERMINING TRAINING HEART

RATE

DETERMINING TRAINING HEART

RATE ESTIMATE MAXIMUM HR (MHR)

220 - AGE = MHR

DETERMINE HEART RATE RESERVE

HRR = MHR - RESTING HEART RATE

TRAINING HEART RATE (THR)

(____% X HRR) + RHR = THR

RATE OF PERCEIVED EXERTION

RATE OF PERCEIVED EXERTION

67 VERY VERY LIGHT89 VERY LIGHT1011 LIGHT1213 SOMEWHAT HEAVY1415 HEAVY1617 VERY HEAVY1819 VERY VERY HEAVY20

LESSON THREELESSON THREE

FACTORS AFFECTING AEROBIC EXERCISE

SHORT TERM RESPONSES LONG TERM ADAPTATIONS

FACTORS AFFECTING AEROBIC

EXERCISE

FACTORS AFFECTING AEROBIC

EXERCISE MODE OF EXERCISE

HEREDITY

POTENTIAL FOR FITNESS

GENDER

AGE

BODY COMP0SITION

LEVEL OF ACTIVITY

EXERCISE PRESCRIPTIONFITT PRINCIPLE

EXERCISE PRESCRIPTIONFITT PRINCIPLE

FREQUENCY 3 - 5 TIMES PER WEEK

INTENSITY 60%-90% OF MHR

12-14 RPE SCALE

50%-80% VO2 MAX

TIME 20-30 MINUTES

TYPE LARGE MUSCLE GROUPS

RHYTHMIC

CONTINUOUS

SHORT TERM RESPONSES TO

AEROBIC EXERCISE

SHORT TERM RESPONSES TO

AEROBIC EXERCISE

INCREASE IN PULMONARY VENTILATION (RESPIRATION)

INCREASE IN HEART RATE

INCREASE IN STROKE VOLUME

INCREASE IN CARDIAC OUTPUT

INCREASE IN MUSCLE TEMPERATURE

INCREASE IN BLOOD FLOW TO HEART

LONG TERM ADAPTATIONS TO AEROBIC EXERCISE

LONG TERM ADAPTATIONS TO AEROBIC EXERCISE

DECREASE IN RHR LOWER HR AT A GIVEN WORKLOAD DECREASE IN HR RECOVERY TIME INCREASE NUMBER AND SIZE OF FUNCTIONAL CAPILLARIES INCREASE IN CARDIAC OUTPUT INCREASE IN STROKE VOLUME INCREASE IN THE NUMBER AND SIZE OF MITACHONDRIA INCREASE IN THE ABILITY TO MOBILIZE AND UTILIZE FAT DECREASE IN BLOOD LIPIDS DECREASE IN RESTING BLOOD PRESSURE

LONG TERM ADAPTATIONS TO AEROBIC EXERCISE

LONG TERM ADAPTATIONS TO AEROBIC EXERCISE

MUSCULOSKELATAL BENEFITS

INCREASED MUSCULAR STRENGTH INCREASED CAPILLARY DENSITY IN MUSCLE STRENGTHENING OF TENDONS, LIGAMENTS,

AND JOINTS COUNTERACTS OSTEOPOROSIS

MISCELLANEOUS BENEFITS

ENHANCED TOLERANCE TO HEAT RELEASE OF ENDORPHINES “RUNNERS HIGH”

LESSON FOURLESSON FOUR

AEROBIC FITNESS ASSESSMENT EXERCISE PRESCRIPTION

AEROBIC FITNESS ASSESSMENT

AEROBIC FITNESS ASSESSMENT

VO2 MAX: THE MAX AMOUNT OF O2 THAT THE BODY IS ABLE TO UTILIZE PER MINUTE OF PHYSICAL ACTIVITY

VO2 MAX IS CONSIDERED THE SINGLE, BEST INDICATOR OF A PERSONS LEVEL OF AEROBIC FITNESS

VO2 MAX OCCURS WHERE A FURTHER INCREASE IN WORK IS NOT ACCOMPANIED BY AN ADDITIONAL INCREASE IN O2 CONSUMPTION

EXPRESSING VO2

EXPRESSING VO2

ABSOLUTE VO2/VO2 MAX:

L/min

RELATIVE VO2/VO2 MAX:

ml O2/Kg/min

ASSESSING VO2 MAX

ASSESSING VO2 MAX

MAXIMAL TEST: REQUIRES A PERSON TO EXERCISE TO EXHAUSTION

SUBMAXIMAL TEST:MEASURES AN INDIVIDUALS RESPONSE AT SUBMAXIMAL EXERCISE.

VO2 MAX IS PREDICTED FROM EXERCISE HEART RATE FOR THE GIVEN SUBMAXIMAL EXERCISE

ASSESSING VO2 MAX

ASSESSING VO2 MAX

LAB

FIELD

MAX

SUBMAX

BENEFITS OF TESTING

BENEFITS OF TESTING

ASSESSES STRENGTHS AND WEAKNESSES

PROVIDES BASELINE DATA

PROVIDES FEEDBACK

PROVIDES HEALTH ASSESSMENT

PROVIDES UNDERSTANDING

TESTING WILL NOT

TESTING WILL NOT

PREDICT FUTURE “GOLD MEDALISTS”

SIMULATE ACTUAL PHYSICAL DEMANDS OF SOME SPORTS

2 MILE RUN TEST

2 MILE RUN TEST

MEN:

VO2MAX = 99.7 - (3.35 X TIME)

WOMEN:

VO2MAX = 72.9 - (1.77 X TIME)

PRINCIPLES OF EXERCISE

PRINCIPLES OF EXERCISE

OVERLOAD

PROGRESSION

RECOVERY

SPECIFICITY

REGULARITY

VARIETY

BALANCE

3 PHASES OF AN AEROBIC

EXERCISE PROGRAM

3 PHASES OF AN AEROBIC

EXERCISE PROGRAM

PREPARATORY PHASE USUALLY LASTS 4-6 WEEKS

CONDITIONING PHASE USUALLY LASTS 12-20 WEEKS INTENSITY 70 - 80 HRR DURATION/FREQUENCY INCREASED

BY 10% PER WEEK

MAINTENANCE PHASE BEGINS 6 MONTHS AFTER STARTING

PROGRAM CONTINUES FOR A LIFETIME

PHYSIOLOGICAL EFFECTS OF A WARM

UP

PHYSIOLOGICAL EFFECTS OF A WARM

UP

INCREASE IN BODY TEMPERATURE

INCREASE IN BLOOD FLOW TO MUSCLES AND HEART

DECREASED MUSCLE CONTRACTION AND REFLEX TIME

DECREASES CHEMICAL REACTION TIME

PHYSIOLOGICAL EFFECTS OF A COOL DOWN

PHYSIOLOGICAL EFFECTS OF A COOL DOWN

DECREASED LACTIC ACID LEVELS

PREVENTS BLOOD POOLING

STRETCHING WARM MUSCLES IMPROVES FLEXIBILITY

DECREASED CHANCES OF CARDIAC IRREGULARITIES

EXERCISE ADHERENCEEXERCISE

ADHERENCE

FUN CROSS-TRAINING REGULARITY PROPER EQUIPMENT TRAINING PARTNER SET GOALS AVOID OVERTRAINING KEEP A LOG ASSESSMENTS MONITOR HEALTH

LESSON FIVELESSON FIVE

FATIGUE DELAYED ONSET OF MUSCLE

SORENESS (DOMS) CONTRAINDICATIONS ENVIRONMENTAL

CONSIDERATIONS STADIUM STAIR CLIMBING

MECHANISMS OF FATIGUE

MECHANISMS OF FATIGUE

POSSIBLE CAUSES:

DECREASED ATP SUPPLY INCREASE IN LACTIC ACID DEHYDRATION MOTIVATION HYPERTHERMIA DEPLETION OF GLYCOGEN ELECTROLYTE IMBALANCE

POSSIBLE CAUSES OF MUSCLE SORENESS

POSSIBLE CAUSES OF MUSCLE SORENESS

ACUTE: LACK OF BLOOD FLOW (O2) AND GENERAL FATIGUE OF MUSCLES

DELAYED ONSET OF MUSCLE SORENESS (D.O.M.S.):

12 HOURS AFTER EXERCISE MAY LAST 2-4 DAYS TEARS TO MUSCLE AND

CONNECTIVE TISSUE INCREASE FLUID RETENTION MUSCLE SPASMS NOT A SPRAIN OR INJURY PREVENTION: WARM UP, START

SLOW, COOL DOWN PROPERLY

CONTRAINDICATIONCONTRAINDICATIONS OF EXERCISES OF EXERCISE

CONTRAINDICATIONCONTRAINDICATIONS OF EXERCISES OF EXERCISE

RECENT HEART ATTACK

UNSTABLE ANGINA PECTORIS

ABNORMAL HEART ACTIVITY

PAIN IN CHEST, ARMS FOLLOWING ACTIVITY

DIZZINESS, LIGHT HEADINESS

LACK OF COORDINATION, CONFUSION, COLD SWEATING

ILLNESS, PARTICULARLY VIRAL INFECTIONS

SYMPTOMS OF OVERTRAININGSYMPTOMS OF OVERTRAINING

MUSCLE SORENESS HEADACHES, SORE THROAT,

MILD COLD IRRITABILITY INSOMNIA LACK OF INTEREST IN DAILY

ACTIVITIES LOSS OF APPETITE SUDDEN DROP IN WEIGHT CONSTIPATION OR DIARRHEA SKIN ERUPTIONS ABNORMALLY HIGH RHR

RISK FACTORSRISK FACTORS

AGEAGE HEREDITYHEREDITY GENDERGENDER SMOKING OBESITY LACK OF EXERCISE HIGH CHOLESTEROL HIGH BLOOD PRESSURE ABNORMAL EKG STRESS DIABETES

EXERCISING IN THE COLD

EXERCISING IN THE COLD

DRESS IN LAYERS

AVOID PROFUSE SWEATING

AVOID WIND CHILL FACTOR

DRINK PLENTY OF WATER

____________________________

HYPOTHERMIA

FROSTBITE

MAJOR FORMS OF HEAT ILLNESS

MAJOR FORMS OF HEAT ILLNESS

HEAT CRAMPS: MUSCLE PAIN AND SPASM

HEAT EXHAUSTION: WEAK, RAPID PULSE, LOW BLOOD PRESSURE, HEADACHE, AND DIZZINESS

HEAT STROKE: CEASATION OF SWEATING, DRY, HOT SKIN AND VERY HIGH BODY TEMPERATURE - THE MOST SERIOUS AND COMPLEX HEAT PROBLEM

FACTORS TO MODIFY HEAT TOLERANCEFACTORS TO MODIFY HEAT TOLERANCE

GRADUALLY ACCLIMATIZE

DRINK PLENTY OF WATER BEFORE DURING AND AFTER

ALLOW FOR EVAPORATION - LIMITED IN HUMID WEATHER

REPLACE ELECTOROLYTES LOST

THROUGH SWEATING

AVOID EXERCISE DURING HOTTEST TIME OF DAY

EFFECTS OF DEHYDRATIONEFFECTS OF

DEHYDRATION

REDUCED CIRCULATORY CAPACITY

REDUCED MAX CARDIAC OUTPUT

ALTERED AUTONOMIC NERVOUS CONTROL OF SWEAT GLANDS

REDUCED WORK CAPACITY

FLUID REPLACEMENT WITH

CARBOHYDRATE

FLUID REPLACEMENT WITH

CARBOHYDRATE

INCREASE IN BLOOD GLUCOSE

INCREASE IN GLUCOSE UTILIZATION BY MUSCLE

INCREASE IN ENDURANCE

BENEFITS OF FLUID

REPACEMENT

BENEFITS OF FLUID

REPACEMENT IMPROVED REGULATION OF BODY

TEMPERATURE

INCREASED SWEAT RATE

DECREASED BODY CORE TEMP

INCREASED PLASMA VOLUME

INCREASED STROKE VOLUME

INCREASED PERFORMANCE

LESSON SIXLESSON SIX

RUNNING BASICS DIFFERENT RUNNING

MODALITIES/TRAINING METHODS INTERVAL RUNNING

RUNNING MODALITIES AND

TRAINING METHODS

RUNNING MODALITIES AND

TRAINING METHODS

LONG SLOW DISTANCE

FARTLEK “SPEED PLAY”

FAST, CONTINUOUS

INDIAN RUNS

INTERVALS

INTERVAL TRAININGINTERVAL TRAINING

DEFINITION: SERIES OF REPEATED BOUTS OF EXERCISE ALTERNATED WITH PERIODS OF RELIEF

VARIABLES (TO EMPHASIZE A PARTICULAR ENERGY SYSTEM)

RATE AND DISTANCE OF WORK (BASED ON PERFORMANCE TIME)

NUMBER OF REPETITIONS

RELIEF TIME BETWEEN INTERVALS

FREQUENCY OF TRAINING PER WEEK

BENEFITS OF INTERVAL TRAINING

BENEFITS OF INTERVAL TRAINING

ALLOWS FOR QUALITY, HIGH INTENSITY WORK

APPLIES PRINCIPLE OF SPECIFICITY

CAN STRESS ALL ENERGY SYSTEMS

TRAINS NERVOUS SYSTEM

FORMULA FOR DETERMINING

INTERVAL PACE (4 -8 X 400M)

FORMULA FOR DETERMINING

INTERVAL PACE (4 -8 X 400M)

MILE TIME = 8:00 MINUTE

400 METER = 2:00 MINUTE

SUBTRACT 1-4 SECONDS :

= 1:56-1:59

LESSON 14LESSON 14

NUTRITION BASICS

SUBSTRATESUBSTRATE

CARBOHYDRATES

FATS

PROTEINS

NUTRITIONNUTRITION

PROTEIN: 12% OF DAILY CALORIC INTAKE

FAT: NOT TO EXCEED 30% OF DAILY CALORIC INTAKE

CARBOHYDRATE: AT LEAST 50%-60%, CONSIDER 70%-75% OF DAILY CALORIC INTAKE

MAJOR SOURCE OF ENERGY SPARES BREAKDOWN OF PROTEIN METABOLIC PRIMER FOR FAT IMPORTANT FOR ATHLETIC PERFORMANCE RELEASED WITHIN MUSCLE 3 TIMES AS FAST AS

FAT

GENERAL GUIDELINES FOR A HEALTHFUL

DIET

GENERAL GUIDELINES FOR A HEALTHFUL

DIET

EAT A VARIETY OF FOODS AVOID FATS AND CHOLESTEROL EAT FOODS HIGH IN STARCH

AND FIBER AVOID EXCESSIVE SUGAR AND

SODIUM MAINTAIN ADEQUATE CALCIUM

INTAKE MAINTAIN RECOMMENDED BODY

WEIGHT USE ALCOHOL IN MODERATION DRINK PLENTY OF WATER