


http://fitnessexercisewellness.wordpress.co
m/2012/07/20/stress-and-adaptation/
Exercise is a stress the body has to handle
and adapt to
The key to exercise is to work at a level that
the body has a difficult time handling but not
at a level where the stress and damage to the
body is too severe for full recovery between
work outs.


Staying active means living a lifestyle in which
all components of fitness are addressed.
A person’s job, work out routine, chores, or
recreational games can cover these
components.





Cardiovascular endurance
Muscular endurance
Muscular strength
Flexibility
Body fat composition


This is the body's ability, over sustained
periods of physical activity, to deliver oxygen
and nutrients to tissues, and to remove
wastes.
Ex. Jogging, swimming, walking, circuit
training.



The muscles ability to contract against
resistance over time.
Muscular endurance is when a person does
reps with the same muscle or muscle group
for a set of 15 or more.
Ex. Weight lifting over 15 reps, running,
jogging, swimming


Muscular strength is the body's ability to
produce force for a brief time span.
Ex. Weight lifting with heavy weights and low
reps.


The ability to move joints and use muscles
through their full range of motion.
Stretches should be held for 30 seconds to
receive flexibility gains. Why?




Body composition is the ratio of lean body
mass to fat mass. This is represented in a
percentage.
Healthy range for men 15-18 %
Healthy range for women 22-25%
For men over 25% and women over 32% fat
there is a dramatic correlation with illness
and disease.


Assess your current activity level and find out
what aspects of fitness your life hits on a
consistent basis.
Find ways to implement the fitness aspects
that your lifestyle lacks. Examples?




There are joints all over the body.
Joints are the point of connection between
two bones or elements of a skeleton.
Joints usually, but not always allow
movement.
Ex: Elbow, wrist, neck, shoulder, hip, ankle,
knee, ect.




Joints allow the body to move in all kinds of
directions.
Flexion/Extension
(Horizontal) Adduction/ Abduction
Supination/Pronation


Flexion: The bending of a joint between two
skeletal members to decrease the angle
between the members; opposite of extension.
Extension: The bending of a joint between
two skeletal members to increase the angle
between the members; opposite of flexion.


After high school it can be difficult at times to
stay active with new jobs, families, and other
commitments.
How do we know we are working out
effectively and efficiently?


Our body does not move in isolated
movements, so why should we work it that
way!?!?!
Think functional!

Vertical pulls- Works the back muscles
Prime Mover: latissimus dorsi
Secondary Movers: biceps, back of the

deltoid, trapezius and rhomboids .
EX. Lat pull down, pull ups
Horizontal pulls- Works the back muscles with

focus on the center of the back
Prime mover: Latissiums dorsi
Secondary movers: Trapezius and
rhomboids,(middle of back) , biceps, and back of
the deltoid.
EX. Rows
 Vertical
push- Works primarily the front
of the body.
Prime Mover: Front of deltoid
Secondary Movers: triceps, upper trapezius

and Pectoralis Major.
Ex. Over head press, Military Press
 Horizontal

push- Works primarily the
front of the body
Prime mover: Pectoralis Major
Secondary Movers: the front of the deltoid
and triceps.
Ex. Bench Press, Dumb bell Flies, push up







http://www.youtube.com/watch?v=waeCyaAQRn
8
http://www.youtube.com/watch?v=T78xCiw_R6g
&feature=relmfu
http://www.youtube.com/watch?v=ihvdd0rPTiU&
feature=relmfu
http://www.youtube.com/watch?v=boxbOSGwD4
U
http://www.youtube.com/watch?v=Xl7VzggkUlg
http://www.youtube.com/watch?v=CoypEjfXgUo
http://www.youtube.com/watch?v=rJX5MKacR6M



Squats- Squats are the multi-joint lift for the
lower body. They work primarily the
quadriceps and glutes with secondary help
from the hamstrings and calf muscles.
Squats can be made more difficult by
changing the level of balance and stability
and also by adding weight.
Ex. Lunges, walking lunges, reverse lunges



Dead Lifts: Dead lifts work the posterior chain.
This would include the glutes, hamstrings and
low back.
Romanian Dead Lift (RDL): More of a squatting
motion where knee flexion and extension is use
to help more the weight.
Stiff Leg Dead Lifts (SLDL): Knees are flexed
slightly into position and the upper body hinges
at the hips. This takes the quads out of the
movement.


For general fitness isolation exercises are not
needed.
Isolation exercises are exercises used to isolate
one muscle at a time.




Your abdominals right?????
Yes but there are more….. It also includes the
lats, traps, lower back, hamstrings and glutes
Your core consists of all the muscles that
attach to your spine.
The core helps to create a solid base for
movement, good posture, and makes a
person more efficient in their movements.

The core muscles must be engaged (contracted)
with every rep of every set of every exercise.

This creates a strong base and support.

EX. Shooting a cannon off of a canoe VS a war
ship.

With a strong base and efficient movement, a
person is less likely to get injured, can generate
more force when weight training, increase their
speed when running and make every workout
more efficient.





Transverse Abdominis (TVA)-The deepest of the abdominal
muscles, this lies under the obliques (muscles of your waist). It
acts like a weight belt, wrapping around your spine for
protection and stability. Target Exercise: Plank
External Obliques-These muscles are on the side and front of the
abdomen, around your waist.Target Exercise: Arm Sweep
Internal Obliques-These muscles lie under the external obliques,
running in the opposite direction.Target Exercise: Crossover
Crunch
Rectus Abdominis-The Rectus Abdominis is a long muscle that
extends along the front of the abdomen. This is the 'six-pack'
part of the abs that becomes visible with reduced body fat.
Target Exercise: Crunch
Erector Spinae -The erector spinae is actually a collection of
three muscles along your neck to your lower back. Target
Exercise: Back Extension

The more stable a person is, the less the core and
other joints have to stabilize.

EX. Standing military press vs. Seated military press.

Which would create more stress on the body and
why?

Extreme: http://www.youtube.com/watch?v=ceyrrPSjYA

Practical:
http://www.youtube.com/watch?NR=1&v=PI9Kvk_HM
O8









Crunch on a floor vs on a plyo ball
Leg Press vs Squats
Squats vs lunges
Squats vs Squats on balance board
Bench Press vs Push up
Lat pull down vs Pull up
Squat vs single leg squat
Barbell bench vs dumbbell bench
4 point plank vs a 2 point plank




The body naturally wants to move through the
path of least resistance.
This means it wants to try to alter its angles to
recruit more muscle to make movements easier.
This makes it important to focus on our
movements and not deviate from our strict form.
http://fitnessexercisewellness.wordpress.com/2
012/07/29/flexibility-and-postural-distortion/


The kinetic chain is the idea that the body moves
through a chain of events and each event alters the next
event in any given movement.
EX: If a person has tight calves when they perform a
squat they will not be able to keep their heels flat on the
ground. This will cause them to squat with their knees
protruding forward while on their toes. This will place
the stress of the movement on their quads with minimal
muscle recruitment from the glutes. The nervous system
gets used to this movement pattern and this will then
create a muscle imbalance between the quadriceps and
the glute muscles. If the glute muscles become weak the
internal rotators of the legs will begin to pull the knees
together. This is why you see many lifters in the gym
squat on their toes with their knees coming
together. Their kinetic chain is thrown off causing these
movement patterns.




The nervous system contracts muscles in a specific order
during movement
As the body becomes accustom to improper movement
patterns, the nervous system adapts and caters to those
nervous pathways.
Once this happens the body must be trained to relearn the
proper firing order of specific muscles during movement
The nervous system is similar to a path in the woods. If a
certain path is rarely walked on weeds and other
obstructions will make it more difficult navigate this path.
A person then finds another, easier path. The nervous
system works the same way.



Your body needs at least 48 hours of rest
If you work out only a specific body part, you
can lift on back to back days as long as you
are not lifting with the same muscle groups.
Rest days are so important because this is
when adaptation occurs and a person
achieves the gains they are looking for.




Frequency- How often.
Intensity- How much.
Time- How Long.
Type- What kind.

Jim is following a routine where he alternates
his resistance training by doing upper body
one day then lower body the next. He takes
off on the weekends and also on Wednesday.
He does 3 exercises each day he works out
and performs 15 reps for three sets on each.
His work outs usually last around 40 minutes.




Frequency- Twice a week for upper and lower
body.
Intensity- Three exercises for three sets at 15
reps
Time- 40 minutes
Type- Resistance training. Muscular
endurance.


Cardiovascular fitness can be worked many
different ways.
Through everyday routines, long distance
running, jogging, house chores, interval
training, swimming, circuits ect.


A lot of cardiovascular machines have a “fat
burn” setting in which the person does
cardiovascular work at a low to moderate
intensity. This can be very misleading.
Granted the body will pull the highest percent
of calories from fat at this level, the total
number of calories burned will increase as the
intensity increases.
Low Intensity - 6065% MHR
High Intensity - 8085% MHR
Total Calories
expended per min.
4.86
6.86
Fat Calories
expended per min.
2.43
2.7
Total Calories
146
expended in 30 min.
206
Total Fat calories
73
expended in 30 min.
82
Percentage of fat
calories burned
39.85
50%



Resting Heart Rate- The amount of times a
persons heart beats per minute when at rest.
Maximum Heart Rate- The number of times a
persons heart beats at its highest intensity
level. Found by subtracting a persons age
from 220.
Heart Rate Reserve- The MHR-RHR.



The training zone is the zone in which a
person wants their heart to work.
To find the target heart rate a person should
use the Karvonen Formula.
This helps a person understand how hard
they are working and if this level of work is
appropriate for their fitness goals.

1. Maximum Heart Rate (MHR) = 220- your age
2. Heart Rate Reserve (HRR)= Maximum Heart Rate - Resting
Heart Rate
Once you have your Heart Rate Reserve, you can calculate
your training heart rate:
3. (.85HRR) + RHR = Upper end of the training zone
4. (.50HRR) + RHR = Lower end of the training zone
Example: To calculate the training heart rate of a 35 year old
person with a resting heart rate of 70:
Maximum Heart Rate: 220-35=185 bpm (beats per minute)
Heart Rate Reserve= 185-70=115 bpm
High End of the Training Heart Rate: (115*.85) + 70 = 168
bpm
Low End of the Training Heart Rate: (115*.50) + 70 = 128
bpm"


A 34 year old man with a RHR of 60 wants to
work at a moderate intensity level. What will
be his Training zone?
A 19 year old college lacrosse player with a
resting heart rate of 54 wants to find out his
training zone. Calculate that for this person.





1.
2.
3.
4.
5.
220-34= 186 MHR
186-60= 126 HRR
126(.85)+60= 167
126(.5)+60= 123
Answer= 123-167





1.
2.
3.
4.
5.
220-19= 201
201-54= 147
147(.85)+ 54= 178.95
147(.5)+ 54= 127.5
Answer= 128-179

http://videos.bodybuilding.com/watch/9034
2/pec-tacular-4-moves-to-a-massivechest-with-derek-charlebois