Study guide
Week 1: Goal Setting
Basics:
1. Help Identify the Steps needed to accomplish goals
2. Be Clear and Specific
3. Set goals that are about achieving, not avoiding
4. Surround yourself with supporters
5. Write (documentation)
Jogging Specific:
• Important to set Achievable, short term goals while training (daily, weekly,
distance, time), long term goals (fun runs, 10k, half-marathon, etc.)
• A balanced exercise program includes aerobic fitness, muscular fitness,
and flexibility and balance.
• Use the Acronym SMART to remember the characteristics to look for
when constructing goals: Specific, Measurable, Action-based, realistic,
Time-anchored.
SMART
• S-Specific
• M-Measurable
• A-Attainable or Action Based
• R-Relevant or Realistic
• T-Time Bound or Time Anchored
S-Specific:
• Identify what is to be accomplished
• Easily understood
• Who, what, where
• Will help with guidance
• Help design a program
• Bad Goal: I will work out more
• Good Goal: I will jog three times per week and walk to class instead of
driving.
M-Measurable
• Allows you to evaluate the progress
• Measured objectively and subjectively
• How do you plan to track progress
• Helps with motivation, commitment, staying organized
• Journal, log-book, Mobile Applications, Tracking Devices
• Bad Goal: I will hydrate
• Good Goal: I will drink more (specific amount) water and limit my soda
intake to 1 soda (20oz) per week
A-Attainable or Action Based
• Not too difficult
• Could lead to frustration or discouragement
• Not too easy
• Could lead to lack of motivation
• Must align with:
• Daily schedule
• Fitness level
• Personal habits
Chose goals that are in line with your own values:
• Bad goal: because of its increase in social popularity, I want to run a 10k race.
• Good Goal: I will wake up earlier and jog before class to train for an autism 10k
charity event.
R-Relevant or Realistic
• Related to:
• Goals(s)
• Current abilities
• Interests
• Needs
• Should not set you up for failure
Set goals that are about achieving, not avoiding
• Bad goal: I will stop drinking so much coffee.
• Good Goal: If I need a little “kick” during the day, I will have a cup of iced green
tea.
Surround yourself with supporters:
• Inform about your goals
• Family
• Friends
• Significant others
T-time Bound or time Anchored:
• Deadline for completion
• Timelines
• Need an overall direction
• Short term
• Long term
Don’t be afraid to learn something new:
• Out your comfort zone, if your goal is to exercise 4-5 times per week, take a risk
and enroll in a fitness class
Short Term Goals:
• Daily, Weekly, Monthly
• Used to progress toward the long term Goal(s)
• Select 2-3 short term goals to focus on at a time
• Realign goals after completion is met
• Reward yourself after accomplishing
Long term goals:
• 1 month or 1 year (different for each individual)
• Select 1 long-term goal to focus on at a time
• Realign goals after completion is met
• Reward yourself after accomplishing
Result-oriented goals:
• Focus is primarily on “results”
• Losing 5Ibs
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• Running a 5K
Based on the “outcome”
Behavior oriented goals:
• Focus is primarily on “behavior change”
• Exercising 30 minutes, 3 times per week for 1 month
• Not based on results
• SMART
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As a result of accomplishing the behavior-oriented goal, you might also
accomplish result-oriented goals
Fit Facts: Reaching your goals the smart way
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Specific: The goals must specifically state what is to be accomplished.
They must be easily understood and should not be ambitious or subject to
interpretation
• Set a specific goal to be able to run a mile in 12 minutes
• Measurable: The goal must be measurable so that there is no doubt
about whether you achieved them.
• Allow you to evaluate your progress
• Goals can be measured objectively or subjectively (I.e how you feel
and look) or both.
• Attainable:
• The goals must be attainable-not too difficult or too easy. Easy
goals do not motivate, and overly difficult ones may frustrate you
and lead to a perception of failure.
• Relevant:
• the goals must be relevant or pertinent to your particular interests,
needs, and abilities.
• For example, when preparing for a 5k walk, running a quarter-mile
sprint would not be the best approach.
• Time-Bound:
• Goals must be time-bound by a specific deadline for completion.
Timelines can be both short-term and long-term and should help
you stay focused and on track.
Self-evaluation:
• If you feel like you are doing everything possible to attain the
SMART goal but are still coming up short,
• Perhaps you need a reality check; Maintain a diet
• Fitness trackers
Behavioral vs. physiological
• People often start a program with the intention of making a change
• Decided that you are ready to make a real commitment to this change and
do it for yourself
• Without a real resolution to change, you will likely encounter many
obstacles and barriers that will make sticking with the program difficult.
Starting a program:
• Ask yourself why you want to make this change and who you are
doing it for.
• Write down a list of all the benefits you foresee with making this
change and a list of costs (e.g time, effort, and money) that will be
required to do so.
• Identify a support system, find individuals of significance in your
life who will support your desire to change and perhaps even join
you
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Select some rewards for achieving major steps in your program.
Recognize your achievements with treats such as purchase,
attending a function, or even taking a trip
Visibility Place prompts and cues that constantly remind you of
the decision you made to change, and remove any stimuli that may
trigger undesirable behaviors.
Flexibility
Physical inactivity
• Less than one-third of adult Americans regularly engage in some sort of
moderate physical activity.
• Nearly 40% of adult Americans get no leisure time activity at all.
• Estimated physical inactivity is the cause of 3.2 million deaths worldwide.
• Overweight and obesity affect at least ⅔ of the US adult population.
Why do we stretch?
• Reduce the risk of injury
• Reduce soreness
• Relieve cramping
• Enhance performance
• Increase range of motion (ROM)
Why do we warm-up?
• It is important to warm-up/ cool-down before/ after every cardiorespiratory
endurance activity
• Muscles function better when the temperature is slightly above resting
level
• Increase blood flow to working muscles
• Increase rate of respiration
• Assess physical and mental readiness
General Warm-up
• Jogging, stretching, calisthenics using lightweights
Sport Specific Warm-up
• Specific movements used in the sport
Stretching:
• Defined: movements that lengthen or elongate the muscles and are
associated with tissues
• Stretching may assist in leading to an increase in flexibility
Types of Stretching
• Dynamic
• Two most common types of stretching
• Static
• Dynamic
• Proprioceptive Neuromuscular Facilitation (PNF)
• Important to always complete light aerobic warm-up before
engaging in any type of stretching
• Ballistic
• Breathing should be slow and controlled, Do Not hold your breath
Dynamic
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Actively moving, continuous movement
Prepares the joints for a full range of motion before the activity
Improve flexibility for sport/ activity
Before workout session
Static
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Holding, No movement
Helps to increase range of motion (ROM)
End of a workout session
15-30 seconds
Proprioceptive Neuromuscular Facilitation (PNF):
1. Contract-Relax Stretch
1. Muscle being stretched is positioned so that it is under tension
2. Contract the stretched muscle (hold 5-6 seconds)
2. At the same time (partner or external object) applies resistance to prevent
movement
3. Relax the muscle and engage in a controlled stretch (15-30 seconds)
4. Relax and repeat
1. Used in clinical environment/rehabilitation
2. Most effective for increasing range of motion (ROM)*
3. Before/ end of the workout
Ballistic
• Bouncing up and down while simultaneously holding a stretch
• Might be beneficial with sport-specific activity but in general, it is
recommended to avoid
• Least effective, may increase the risk of injury
FITT principle: The FiTT principle is a set of guidelines that help set up a routine and
help you reach your goals
• Frequency
• How often
• Intensity
• How hard you work
• Time
• Duration
• Type of training
• Kind
New Guidelines FITT-VP
• Frequency
• Intensity
• Time
• Type
• Volume
• Product of frequency, intensity, time pattern
• Pattern
• Multiple of 10 minutes or more of exercise
FITT Principle: For Health Benefits: 2008 physical activity guidelines
• Adults Need:
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2 hours and 30 minutes (150 minutes) of moderate-intensity
aerobic activity (brisk walking) every week
• 2 or more days a week of muscle-strengthening activities that
incorporate all major muscle group (legs, hips, back, abdomen,
chest, shoulders, arms)
Option: 2
• 1 hour and 15 (75 minutes) of vigorous-intensity aerobic activity (
jogging or running) EVERY WEEk AND
• 2 or more days a week of muscle-strengthening activities
Option: 3
• A mix of moderate and vigorous-intensity aerobic activity and
muscle-strengthening activities
Aerobic
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The body has sufficient oxygen, muscles have enough
oxygen to produce the energy necessary to perform
The waste product is carbon dioxide and water (expelled via
breathing)
Examples: walking, biking jogging, skating rowing
Anaerobic
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Occurs when the body NOT have sufficient oxygen, do not have
enough oxygen to create the energy your body needs (the
increasing pace at end of the race)
• I.E: (weight lifting, sprinting, jumping, short exertion, highintensity movement)
Ms. Zeeger interview key points:
• Wellness important aspect
• Active process
• Constantly working towards
• 7- Dimension of wellness
• Physical wellness
• Emotional wellness
• Intellectual wellness
• Social wellness
• Occupational wellness
• Environmental wellness
• Spiritual wellness
• Goal setting
• Wellness help to achieve life balances
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Paying attention to areas in wellness you are doing good
Techniques to achieves wellness
• The goal set in each of the wellness dimensions
• Give direction
Time management
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Exercise and Wellness
• Important for physical health
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Achieve greater cognitive functions
Help with stress management
• Stress management
• Exercising is the stressor
• Our bodies going through spiking and cortisol rising than back to
homeostasis
• Jogging allows us to get back to homeostasis
• Release endorphins
• Improve sleep
• Greater qualities of sleep
• More rational mind
• Life balance
• Prioritize helps great life balance
• Ability to say no; achieve life balances
• Physical activities more resilient to stress
Fat girl Running on a mission key points:
• Mirna’s on a mission to challenge the stereotype of runners
• Personal record is to run 35 miles straight
• It took her 13 hours, 22 minutes to complete
• Her Heaviest, Mirna weighed more than 300 pounds
• Her first mile, with the combination of running and walking, was 17
minutes and 45 secs
• Stayed focused going step by steps
• Lost 41 pounds with 6-7 months
• She is a coach
• Training to run “javelina jundred” in oct
• Her first 100k runs
Week 2: jogging mechanics
Head
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Tilt
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Critical to posture
Gaze ahead
Scan the horizon with eyes
Neck
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Neutral position
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Serves an important role in keeping the upper body relaxed
Should be loose and low
Not high and tight, do NOT allow shoulders to creep up towards the
ears
Remain related
Shoulders
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Arms
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Are Not just along for the ride
Hands assist to control tension in the upper body
Unclenched fist, “carry a potato chip”
Relax
Arm swing
• Should be (back and forth)
• Not Across the body
• Should remain near/close to the body
The small gap between body (torso) and arms
Elbows 90 degrees
Torso
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Altered by:
• Head
• Shoulders
• Fatigue
Run “tall”
• Head up
• Gazing ahead
• Loose and low shoulders
Upright position promotes
• Optimal lung capacity
• Efficient stride length
Hips
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Center of gravity
• Essential to goo
• d posture
The pelvis is a “bowl” filled with marbles or cereal
• Do not spill marbles or cereal
Remember, torso and back should be in a comfortable upright and
relatively straight position
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Do not hunch or lean too far forward
• Pelves tits may lead to discomfort or pressure of the low back
LEGS/STRIDE
• Sprinters
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More exaggerated knee lift
• Distance runners
• Less knee life
• Important to have:
• Slight knee lift
• Quick leg turnover
• Short stride (than sprinter)
• Feet should land under the body
ANKLES/FEET
• Push off ground, hit the ground lightly (not a loud impact), the ankle
is flexed (light landing)
• Calf muscles should assist with propelling the body forward with
each step
• Contact with the ground should be under the body to allow for
forwarding momentum to occur
• Landing on the midfoot
• Heel strike may be caused by slower jogging pace
Road safety
Headphones
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Do not wear headsets/headphones #1 rules
Unable to hear automobiles cyclists, others around you
Option, wear/ use only 1 earbud
Keep decibel (sound loudness) level low
Best to wear on a treadmill (training indoors)
The use of your ears (auditory system) may help in avoiding danger
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Light-colored clothing
Reflective vest
Reflective armbands
Headlamp (light)
Avoid running on the street when it's dark
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Run against Traffic (opposite of traffic)
• Visually observe traffic
• (cars, trucks, bikes, etc.)
• Moving in the direction towards you (current location)
Making eye contact with the driver
• Be alert of distracted drivers
Visibility
Traffic:
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Automobiles:
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Do not challenge cars to a race
• If both approaching an intersection (allow the car to go first)
• Always stop
• Be cautious and aware
Be aware of vehicles making a right turn
Be aware of vehicles stopped at
• Stoplight
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Stop sign
Be aware of parked vehicles
Important
1. Multi-use trails/paths
1. Obey the laws, be aware of others, look over the shoulder
2. Always stay alert
3. Running with a partner/group/dog
1. Great way to:
1. Stay safe
2. Remain motivated
4. Alter your route
5. Avoiding running/jogging in unpopulated/unfamiliar areas
6. Do not wear excessive amounts of jewelry
Important info part 2:
1. Write your contact information on the inside of your shoe
2. Wear a bracelet
1. Personal ID
3. Leave a note
1. Description of direction and time you set-out for the jog/run
4. Always trust your intuition
5. Do not stop and give directions to strangers,
6. Alter your jogging / Running route
7. Carry a noise make
8. Carry a cell phone
SGT: Hoaas interview key points:
• Secure belongings
• Outdoor running
• Leave valuables at home
• Time of day
• Earbuds
• Visibility
• Follow traffic laws
• Be aware of surroundings
WEEK 3: Program Design
Planning:
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Decide how much time you have prior to the race/event
determine training schedule
Create a calendar
Do your research
Document your workouts (keep a log, diary)
Remember to take a day (s) off
Pace/ Training:
• Important to have a running schedule
• Stick to schedule
• Pick Schedule ( time of day that works for you)
• Miles, you need to do
Training schedules are different based on
• Running levels
• Experience
• Goals
• Fitness Levels
½ Marathon:
• Before Training for a half and full marathon, it is recommended that
the individual be able to run continuously for 30 minutes
• Allowing the body to adapt to the exercise of running is important
• Mileage should gradually increase each week
• Most runs should be completed at a relaxed pace
• Never increase your mileage more than 10% from week to week
• A long run should be completed every 7-10 days
• Speed work is optional
• Can help increase aerobic capacity
TYPES of RUNS:
• Long runs
• Medium runs
• Tempo Runs
• Pace Runs
• Speed Training
• Recovery (cross training)
Marathon:
• Long runs
• 16+ Miles
• Medium Runs
• 9 - 15 Miles
• Helps led to adaptations in muscles
• Improve endurance
• Start slow and gradually “build up”
• Psychological
• Experience and gain confidence in running the distance
Marathon (contd)
• Tempo Runs
• Improves lactate threshold (produce energy at fast rate
aerobically)
• Run at a pace in which you could run roughly 1 hour
• Pace runs
• Very specific to “race day”
• Simulating the course
• Run at race pace
• Use proper mechanics/ technique
• Gradually build up
• Speed Training
• Short repetitions (fast Pace)
• Uphill running (10-15 seconds max)
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Allow for recovery between repetitions
Assists with increasing
• Stride length
• Stride rate
Aerobic runs
• Run at roughly 15-25% slower than normal pace
• May use cross training as a replacement
TAPERING
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The Reduction in exercise before a race
Believed to be essential for optimal performance
Varies from 1 to 3 week(s) before race week
Allows the body to heal itself from all the stress that has been
placed on it from training
Continue with stretching and warm-up
Incorporate recovery days or take days off
Footwear PDF:
Appropriate Running shoes
• Two primary factors:
• Are you a Novice?
• Are you injured?
• If not inured
• Do you run enough to warrant expensive shoes?
• Purpose of using the shoes?
SHOE ANATOMY
• Outer sole:
• Come in direct contact with the ground
• Bottom of shoe
• Made of a variety of materials and designs
• Carbon rubber
• Main design innovation was development of “waffle” sole
• Upper:
• Fabric of leather part of shoe
• Sewn or glued to midsole
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Midsole:
• Heart of the shoe
• Between the upper and outsole
• The degree of softness or hardness
• Most important part of shoe in terms of cushioning and stability
Slip or board lasting
• Slip lasted:
• Upper part of shoe is “ stuck directly” to midsole w/ out any
additional material
• The most flexible shoe
Board lasted
• Brown board overlies and hides a portion of the upper shoe
• The most stable
• Less common in today’s shoes
Other devices:
• Arch support
• Variable density of midsole
• Different synthetic material
• Achilies tendon protector
• Method of lacing
Traditional running shoes
• Light
• Flexible
• Used for:
• Long distance
• Forward motion
Motion control shoes
• More support in the arch, prevents inwards ankle roll
Minimalist Running shoes:
• Heel has minimal cushioning
• Heel and toe are the same height
Racing shoes or flats
• Used for
• Long distance
• Road Track and Field
Cross country,
Very light
• Not a lot of heel support
Trail Running shoes
• Thin sole
• Foot needs to be able to feel the surface
• Very stable
• Keep moisture out
• Shock Absorbent
• Track Spikes
• Light
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Firm fitting shoe
Can be used for long distance, short distance or field events
within a track meet
• Metal spike on the forefoot
How to pick a running shoe:
• Nearly 70 percent of runners will experience injury from running
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The qualities of materials and design that go into the running shoes tend
to provide better structural support and shock attenuation than other
shoes
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Shoe can also correct for biomechanical problems such as pronation,
in which the foot rolls inward, or supination, where it rolls outward
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First, focus on how your feel with each step
• Check out the bottom of your shoes to see where they;re most
worn down.
Expensive Running shoes:
• The higher the price, the lower the rating in many cases
• Top ten most expensive running shoes, with an average list price of $181
per pair, were rated 8.1 percent lower than 10 cheapest price
• Skechers are great running shoes
Wet Sneakers Video:
• Take out sock liners and let it dry
• Stuff news paper down in the shoes
• The paper absorbed the water
Week 4: Clothing, exercise safety, injury prevention:
Basic guidelines:
•Wear layers
•Wear reflective clothing
•Wear bright colors
•Socks
•Avoid 100% cotton during (cold/hot/inclement)
•May assist with preventing blisters
Hot weather jogging:
•Avoid cotton
•Good to wear fabrics that wick moisture from skin
•Wear Sunscreen*
•Brimmed hat or Visor
•Light colored clothing
•Loose fitting clothing
•Shorts
•Wear sunglasses
Winter jogging:
•Upper Body
•Wicking Base Layer
•Insulating Layer (fleece)
•Wind/Waterproof Layer
•Gloves/Mittens
•Cover Head (wicking headgear)
•Neck Gaiter/Bandana
•Lower Body
•Tights/Running Pants
•Track Suit
•Avoid too many layers**
•Chapstick
Inclement weather:
•Wear hat with a brim
Dress in layers if cold
•Don’t over dress especially in rain
•Wear visible clothing
•Protect electronics
•Dry out shoes
•Wash Clothing
Night jogging:
Well-Lit Route
•Be Visible
•Do NOT wear dark colors
•Brimmed hat (protect eyes from car lights, cobwebs, etc.)
•Run with a partner or dog
•Keep it simple (familiar with route, close to home)
•Reflective Vest
•Head Lamp
•Flashing wearable light
•Do NOT wear headphones
Exercise safety, injury prevention:
Heat cramps: Sudden muscle spasms and pain associated with intense
exercise in hot weather
Heat exhaustion: Heat illness resulting from exertion in hot weather
Heat stroke: Severe often-fatal heat illness characterized by significantly
elevated core body temperature
Hypothermia: Low body temperature due to exposure to cold conditions
Frostbite: Freezing of body tissues characterized by numbness, and loss of
cold sensation
Runners knee:
•Most common overuse injury
•This is when your kneecap is out of alignment
•Cartilage on your kneecap CAN wear down over time
•Go to the doctor if you feel pain around the kneecap when going
up/downstairs, squatting, or bending
Stress Fracture:
•They are tiny breaks in the bone, usually caused by repetitive stress from
activity
•Painful, but usually heal without treatment in a few months if rested.
•Most common sport injury, more common in women or individuals who
smoke and drink.
•More likely to develop in people who have just started new exercise or
abruptly increased the intensity of their workouts.
Achilles Tendinitis:
•Inflammation of the Achilles tendon (large tendon that Achilles the calf to
the back of the heel)
•This can be caused by repetitive stress to the tendon, adding too much
distance to running routine, and/or tight calf muscles
R.I.C.E treatment:
•R: Rest
•Allow time for healing
•I: Ice
•Decrease pain, decrease swelling 15-20 minutes
•C: Compression
•Helps reduce swelling, decreases unwanted movement
•E: Elevation
•Helps with swelling decreasing pooling of blood, first 72 hours is
critical
Potential Reasons for injuries:
• Overuse
• Improper footwearstatic
• Poor (incorrect) form/ Technique
• Lack of a warm-up/ Cool down
• Doing too much, too soon
• Jogging when fatigued or sick
Prevention:
• Warm up, stretch, cool down
Walk or jog slowly before stretching
• Stretching cold muscles may cause injury
• Stretch muscles thoroughly
• Especially calves, hamstring, groin, quadriceps
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Dynamic stretch before run, statics, stretch after run
• Strength train
• Add weight training and ab exercises to workout
• Cross train
• Mix up work routine
• Try swimming or biking
Compression clothing: not the Magic bullet for performance:
• Small study using compression calf sleeves
• Manufacturers claims these garment will help improve
blood flow and oxygen delivery to your muscles
• Stickford say it make no difference
• Measure of efficiency were exactly the same
Videos:
Dr. Ritland Interview - Army Physical Therapist
• Physical Therapist
• Purpose
• Optimimize functional ability
• Reduce pain/symptoms
• Prevent further disability
• Process with patient
• Evaluation
• Subjective eval
• “What’s bothering you?”
• Objective eval
• Tests
• Imaging
• Make diagnosis
• Patient education phase
• Say what’s going on based off what you said
happened and what I saw
• Establish treatment plan
• Clinic and home exercise plan
• Evidence-based treatment
• Using clinical research
• Follow up and adjustment of exercise protocol
• Education required to become a PT
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Doctorate of PT
• Assistants have accreditation (certificate), at least
bachelor’s degree
• Modalities used for treatment
• Ultrasound
• Dry needling
• Electric stimulation
• Heat and ice
• Typical day
• PT: Evaluations and reevaluations
• Assistant: Exercise protocol
• 10-15 patients
• PRE-HAB program - usually athletes get these
programs who look to avoid injury in sport
Dr. Ahmed interview
• Listen to your body
• Zero to 100
• Causes of injury: People are moving up quickly, improper
shoe ware
• Body is meant to move
• People don’t move enough
• Mechanics
• Movement causing injuries
• Body is not able to adapt
• Physical abilities
Benefits of physical activity
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Are bodies are Built to move
• People do not move enough
• Reality people work from 8-10 hours
• Everything is based on movement
• Movement is key
Running technique
• Injuries weaken muscle and not recover as before or
perform the same
• Go slow
• Changing the environment to train or fixed shoes
• Take it slow or step back
• Common injuries
• Ankle sprain
• 90 percent patience have repeated
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Nuero muscle connection back
• Shin splints
• Splitting two bones apart
• Knee/hip pain
• Compression across the need
• Joint arthritis issues
• Surrounding muscle
• Stretching the common or largest muscles
• Kinematic chain
• Changes in the need
• Lower back
• Develops more issues
• R.I.CE
• Important factor
• Foot above the heart to reduce swelling
• Comprised from muscle from over working
• Ice reduce inflammation and block out pain
• ICE VS HEAT
• More blood to come to the areas
• Rehab for Runners
• Resistance band
• Light resistance
• Calf Raises
• Toe Raises
• Stretching
Dr. Klossner interview
• Pay attention to your body and jogging technique (don’t twist
your body and don’t clench your shoulders and wrists)
• Learn how to relax (don’t take too much too soon)
• Change your shoes between 300-500 miles
• Listen to your body from the beginning
• If after injury it doesn’t get better, go see a physician
• Maintain hydration throughout exercising
• Pay attention to humidity (run when its cooler)
Week 5: breathing techniques, Technology and accessories :
Breathing Techniques:
Belly breathing:
•Begin on the floor (back down)
•Place hand on belly, breathing deeply
•*Should experience (feel) hand rise and fall slightly = belly breathing
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•If chest moves (up/down) = not breathing deep enough
•Focus on hand, get it to move
•Less on your chest more on your belly
•Deep breathing (fills the lungs, assists in improving posture)
•Reduces stress on ligaments supporting diaphragm
Footstrike and breathing:
•Coordinated foot strike and breathing
•Helping to prevent injury, typically one side of the body
•*Greatest stress (related to impact) occurs when foot strike always
coincides with the beginning of the exhaling process
•**Developed Rhythmic Breathing**
Rhythmic breathing:
•Greatest stress impact occurs when foot strikes the ground at beginning of
exhalation
•During exhaling, diaphragm relaxes, creating less stability throughout core
•Less stability can lead to greater chance of injury
•Always landing on (1) foot during beginning of exhalation adds to the
problem (this side of body is always absorbing the impact) *
•Coordinates foot strike with inhaling and exhaling in (odd/even) pattern
•Alternate landing on left and right foot at beginning of each exhale
•Impact of stress is distributed to both sides of the body
•Being aware of breathing allows joggers to have more control over the
body
•*Exhale on alternate foot strikes as you jog/run
•NEVER want to always exhale on the same foot
•Allows you to remain relaxed (more efficient)
Interviews:
Dr. Hagberg interview
• Human body is built to exercise
• Exercising benefits heart and brain (increase oxygen capacity)
• Weight management
• Technology keeps us from exercising, but also assists in
keeping track of your exercising activities
• Consistency is the key
• Be realistic (you don’t have to be an athlete to exercise)
Week 7
Nutrition
Percentage of daily caloric intake
• 55%-60% Carbohydrates-sugars and starches obtained from
plants – 45% from complex carbs: starches and fibers; No more than 10%
from sugar
• Sources: vegetables, fruits, grain, wheat, rice, corn
• 15%-20% Protein
• Nutrient that contains basic materials that help the body form muscles,
bones, carFlage, skin
• Complete proteins contain all of the essenFal amino acids
– Sources: fish, poultry, eggs, milk
• Incomplete proteins do NOT contain all of the essenFal amino
acids – Sources: plant protein, beans
• 20%-30% Fats
– Substance that is not water soluble including oils,
cholesterol
• Saturated Fat
• Trans Fat
• Polyunsaturated Fats
• Monounsaturated Fats
#’s will differ per individual (based on size, physical activity level,
goals)
****These are recommenda-ons****
Achieving Healthy Weight
• Most weight gain is a result of reduced physical activity combined with an
increase in caloric intake
• Regular exercise is critIcal for weight management
• Many different opFons throughout each day for dietary management
• Healthy adults should consume roughly 1200-2000 calories per day
(depending on your current exercise regime)
• Losing weight requires consistent calorie deficit
• Maintaining weight requires consistent calorie balance
• Gaining weight requires a consistent calorie surplus
Tips for Successful Weight Management
• Keep a food log
• Pack lunches/snacks
• Plan before grocery shopping
• Drink water
• Eat “real” food
• Get others on board (supporters)
Healthy Eating Helps
• Avoid getting sick
• Prevent unnecessary weight gain
• Increase energy level
• Better performance level during workout
• Better feelings and thoughts about eating
• Help prevent “future” health problems
• Add variety to diet (makes eating more interesting and enjoyable)
Jogging and Rules
• Go on empty (sometimes/rarely)
– Short Distance(duration)you can go on less food intake, longer (increase
intensity) “fuel” is essenFal
– Always Make Sure To Hydrate
• Keep it simple
– Foods That Are Easy On Your stomach
– Low in fat and Fiber,High In Carbs • Boost energy
• Timing
– Larger Meals(more time to digest)
– Best to have a gap minimum 30 minutes acer large meals (body will use
fuel), everybody is different
– Eat something 1.5-2 hours before you start running
• Drink
– Not just liquid consumption butfoods that contain
liquids
• Correct Balance
– Carbohydrates,Protein,Fat
• Avoid
– Junkfood
Super Foods
• • Grapefruit (red & white)
• Sweet Potato
• Leeks
• Blackberry
• Orange
•
•
•
•
•
•
•
•
• Squash
• Radish
• Strawberry
• Spinach
• Tomato
• Carrots
• Cabbage
• Cauliflower
• Brussels Sprouts
• Arugula
• Kale
• Leauce
• Lemon
•
Pre-Workout
• Shorter Duration Workout (possible suggestions) – Low-fiber Cereal (skim
milk)
– Berries & Cottage Cheese
– Graham Crackers with Honey
– Low-Fat Yogurt with Fruit
• Longer Workout 60+ Minutes(possible suggestions)
– Banana with (peanut butter/almond butter)
– Bagel with (peanut butter/almond butter)
– Oats with (skim milk), add fruit
– Waffles (2 max)
– Pretzels with (peanut butter/almond butter)
– Sports Drink
– Turkey Wrap
– Animal Crackers
Post Work-out
• Whole-Wheat Bagel
• Nuts
• Eggs
• Fruit/Yogurt Smoothie
• Chicken Breasts
• Salmon Fillets
• Brown Rice
• Asparagus/Broccoli
• Energy Bar
• Sports Drink • Bean Burrito • Banana
• Crackers
• WATER
Portion Size 20 year Difference
• Bagel
– 3 inch bagel – 140 calories
– 6 inch bagel – 350 calories
• 210 calorie difference
• Soda (soS-drinks)
– 6.5 ounces – 85 calories
– 20 ounces – 250 calories
• 165 calorie difference
• Popcorn
– What we are served
• 11 cups – 630 calories
– Actual serving
• 5 cups – 275 calories
*** 355 calorie difference, requires 35 minutes of vigorous physical acvity
• Cheeseburger
– 333 calories
– 590 calories
• 255 calorie difference
• French Fries
– 2.4 ounces – 210 calories
– 6.9 ounces – 610 calories
• 400 calorie difference
Gatorade
Background
• 1965 University of Florida football team suffering from heat related
illnesses
• Researchers determined that the players were losing fluids,
carbohydrates and electrodes via sweat which were not being replenished
• Developed a carbohydrate- electrolyte beverage
• First known as, “Gatorade Thirst Quencher”
Sponsors
Official sports drink of:
• NFL
• MLB
• NBA
• WNBA
• NHL
• NASCAR
• Collegiate and High School Sports Programs
Ingredients
• •
•
•
•
•
•
•
•
•
•
Filtered water
Brominated vegetable oil
Sucralose
High fructose corn syrup
Citric acid
Natural flavors
Salt
Sodium citrate
Monopotassium phosphate
Artificial colors
How it works
4 ways
• Rapid Fluid Absorption
• Assures Rapid Rehydration
• Provides Carbohydrates
• Encourages Individual to consume more
Positives/Negatives
Positives
• Electrolyte replacement
• Flavoring encourages consumption
• Contains carbohydrates
• Aids is sodium balance
Negatives
• Vitamin toxicity
• Body weight gain
• Elevated sodium levels
• Increase in blood sugar
Water vs. Gatorade
•
• Should not be the main source of fluid replacement, water is
stIll essential
• Water is more adequate for “light” exercisers
• Gatorade should be consumed when engaging in long
duration
exercise
Public Health Concerns
•
• The amount of calories, sugar and sodium in Gatorade
products have drawn attention from public school constituents,
who have raised questions over whether the sale of Gatorade
beverages should be permitted in such
schools.
• In 2010, Arnold Schwarzenegger, California’s Governor,
actually sponsored a bill that proposed a ban on the sale of
sports drinks, in California schools. In 2015, the University of
California, San Francisco eliminated sugar-containing drinks
such as soda, energy drinks and artificial fruit juices. This ban
set the tone for other institutions to follow, or to disagree and go
about in their own right. The results showed "students’ mixed
feelings with about half of readers voting in favor of a ban and
half against".
•
Week 8
Circuits
What They Are
• 6-12 Exercises
• Completed for a specific # of repetitions
• Completed for a specific amount of Cme
• Exercise(s)/StaCons
• Separated by shorter rest periods
• Full Circuit/Round
• Separated by longer rest period
Advantages
• Develop strength and endurance • Appropriate form of training for many
sports/activities
• Can be adjusted to suit: age, fitness/health levels, abilities, prior
experience, busy schedules
• Allows each individual to feel achievement/ success
• Wide range of exercises to select from
• Group environment (social), motivation,teamwork
• Whole Body Workout
Disadvantages
• May require the use of equipment (not mandatory)
• Space is needed
• Appropriate health and safety monitoring for participants is needed
(certain populations)
• May focus more on muscular endurance rather than strength
Circuits
• Improve
-Mobility
-Strength
-Stamina
*Important to conduct a proper Warm-Up and Cool Down
Cross Training
• Combining exercises of other disciplines
• Different from the normal training program
• May Include:
-Cycling
-Swimming
-Fitness Classes
-Team Games
-Strength Training
-Rocking Climbing
-Other types of cardiovascular exercise, etc.
• Builds Strength, Endurance, Flexibility
• Helps Prevent Injury
• Helps to Improve Fitness • Flexibility and Stretching are essential
• Do not allow cross training to “take over” or replace your jogging workouts
• When training for a race/event (jogging is still the best method)
Dr. Phillips Interview
Week 9
Sleep
Sleep Overview
• Defined as a “reversible behavioral state where an individual is
perceptually disengaged from and unresponsive to the environment”
(Carskadon & Dement, 2011)
• Pattern of alternating REM and NREM throughout typical night (repeats
about every 90 minutes)
• Rapid Eye Movement (REM)
• Non Rapid Eye Movement (NREM)
Non Rapid Eye Movement (NREM) *75% of night*
Stage 1
• Between awake and falling asleep
• Light sleep
Stage 2
• Onset of sleep
• Becoming disengaged from surroundings
• Heart rate is regular
• Decrease in body temperature
Stage 3 & Stage 4
• Deepest, most restorative sleep
• Decrease in blood pressure
• Slower breathing
• Muscles are relaxed
• Tissue growth and repair
• Energy is restored
Rapid Eye Movement (REM)
Stage 5
• Provides energy to brain and body
• Supports daytime performance
• Brain is active, dreams occur
• Eye movement
• Body becomes relaxed
Benefits of Sleep
•
•
•
•
•
Decreased chance of injury
Energy conservation
Body tissue restoration
Water reabsorption
Body repair
Exercise/Sleep Relationship
• Exercise (jogging) may lead to a better nights sleep
• Good sleep leads to better performance
• Sleep needs vary per individual
• *Mutually benefiting relationship
Sleep and Athletic Performance
1. Improved reaction time
2. Reduced injury rates, improved overall health 3. Longer playing careers
4. Better accuracy, faster sprint Fmes
5. Fewer mental errors
Sleep
• Restricting sleep to less than 6hrs per night for 4 or more consecutive
nights
• Impair cognitive performance and mood
• Appetite regulation
• Immune function
• Adults should obtain 8hrs of sleep per night
Sleep Recommendations
• Teenagers (14-17)
• 8-10 hours per night
• Younger adults (18-25)
• 7-9 hours per night
• Adults (26-64)
• 7-9 hours per night
• Older Adults (65+)
• 7-8 hours per night
According to the National Sleep Foundation
How to get more Sleep
• • Wake up and go to sleep at the same time (each day)
• Limit or turn of technology in bedroom
• Make sleep a priority (part of your training)
Key Points
• Sleep is essential
• Training & Competition
• Preparing, Recovering
• Sleep disturbances
• Training & Competition
• Sub-maximal prolonged exercise
• More affected by sleep deprivation than short maximal efforts
• Sleep extension & napping
• Good sleep hygiene
Week 10
Running Surfaces
Stiffness vs. Compliance
• Stiffer the surface, the more shock absorbed by legs
• Compliant surfaces allow legs to remain “straighter” throughout
movement
• Sidewalk vs. Synthetic Track
Traction
• Amount of friction between shoe and surface
• Aids in grip
• More efficient turns (change of direction)
Unevenness
• Levels of incline/decline
• Activation of different muscles
• Improvement in balance
• Risk of falling or
injury
Damping
• • Loss of energy during stride
• Softer surface(s) absorb more energy
• More difficult to maintain speed
Types
•
•
•
•
•
•
•
•
•
•
Asphalt
Cinders
Concrete
Earth
Grass
Sand
Snow
Synthetic Track
Treadmill
Woodland Trails
Asphalt
• Mixture of gravel, tar, crushed rock, sand
• NOT the softest surface
• Pros:
• Fast surface
• Easy to measure distance
• Easy to keep steady rhythm
• Solid and even surface
• Cons:
• Potholes
• Traffic
• Unforgiving
Cinders
• Rock, carbon, ash
• “Pre” synthe"c track era
• Pros:
• Easier on legs than road
• Even surface
• Easy to measure distance
• Cons:
• NOT an all weather surface • Slippage
Concrete
• Cement (crushed rock)
• Most shock to legs
• Pros:
• Accessible to urban joggers
• Flat
• Sidewalks
• Cons:
• Extremely hard surface
• Pedestrian traffic
• Curbs
Earth
• Wide spectrum of trails
• Paths
• Dirt*
• Pros:
• Medium-soft surface
• Decrease risk of injury
• Inspirational environment
• Cons:
• Wet, mud, slippery
• Rough surface (ankle sprains)
•
Grass
• Most natural surface
• Pros:
• Soft surface (makes body work harder, leg muscles)
• When (flat) excellent for speed training
• Lots of repetitions without turns
• Cons:
•
•
•
•
•
Might have to wear spikes
Uneven surface (ankle injuries)
Slippery
Allergies
Softness (legs tire)
Sand
• Feels different than other surfaces
• Varying levels of s"ffness (near the water, near the dunes)
• Pros:
• Barefoot
• Beautiful environment
• Resistance training
• Cons:
• Risk of injuries (ankles, Achilles)
• Tilt to surface (waters edge)
• Sharp objects
•
Snow
• Beautiful environment (Winter Wonderland)
• Pros:
• Sense of adventure
• Slow pace (recovery)
• Cons:
• Slippery, unpredictable
• Hide dangerous objects
• Increase risk of injury
• Wet shoes, cold feet
Synthetic Track
• Versa"le surface
• Community access
• Modern Day Track Events (compe""ons)
• Pros:
• Forgiving surface
• Stable
• Easy to measure distance
• Straightaways and turns
• Cons:
• Run in the same direction (stress on body)
• Boredom/un-motivating environment
•
Treadmill
• Best indoor option
• Ability to monitor
• Pros:
• Belt cushioned and smooth surface
• Desired pace
• No external factors
• Cons:
• Boredom (environment)
• Sweat
• Expensive
Woodland Trails
• Constant changing environment
• Forests
• Pros:
• Easy on legs
• Scenic
• Cons:
•
• Muddy
• Slippery
• Hazards (tree roots), rocks
Conclusion
• When training for a specific event (train in the same environment)
• Not all surfaces are equal (vary location) to decrease impact and stress
to the body
• Different surfaces (stress) different muscles
• Always map out a safe route
• Break up the boredom (take a break from regular routine)
• Avoid Injury and Burnout
Is it better to run outside or on a treadmill?
•
runners could adequately compensate for the extra effort of running
outdoors by setting the treadmill to a 1% gradient
•
A study carried out in Singapore which asked people to run outdoors and
then match their speed on a treadmill, found that when people ran on a
treadmill they went significantly slower, even though they thought they
were going just as fast.
• Whatever the cause, it seems that when we run outside we unconsciously
work harder.
• If running outdoors edges indoors when it comes to work rate, which
approach is safer? In the gym, of course, you are unlikely to be hit by
falling branches, slip on dog poo or trip over a kerb. But when it comes to
injuries there is a hazard which is commoner among treadmill runners overuse injury due to unvarying repetition.
• exercising in natural environments, particularly in green spaces, "was
associated with greater feelings of revitalisation and positive engagement,
decreases in tension, confusion, anger and depression, and increased
energy".
Biomechanics expert debunks treadmill-running myth
•
•
Kerrigan notes that the widely quoted 1% rule represents an
oversimplification of the original investigation by England’s
Andrew Jones
What else can Kerrigan teach us about treadmill running?
That the biomechanics, contrary to what many believe, are
essentially the same as overground running. “We had to do a
study on that [here] to convince the National Institutes of
Health to fund some of our other work,” she told Runner’s
World Newswire. “People have a bias against treadmill
running--that real runners don’t do it, or that it changes your
•
leg movements. It’s all garbage. We found some minor
changes, but they weren’t the ones people expected, and they
don’t affect anyone’s running biomechanics.”
When it comes to her own treadmill running, Kerrigan favors
simplicity. She selects the “manual” setting and doesn’t
bother with any up-or-down inclines. “And I always choose
the treadmill in my gym that I know overestimates my
speed,” she says
Week 11
Psychological Benefits
The Racer’s Brain - https://www.runnersworld.com/runnersstories/a20855574/the-racers-brain/
Dr. Hatfield Interview
Ms. Zimmerman Interview
Stu Singer
Inside the Mind of a Champion Athlete TED Talk - Martin Hagger https://www.youtube.com/watch?v=yG7v4y_xwzQ
Ms. Deepe Interview
Dennis Vacante Interview