Types of Exercise Training
● Increase & decrease intensity
between aerobic & anaerobic
Muscular Adaptations to Resistance
● Work: active recovery ratio (1:3,
Training
85-90%)
● Increased size
● Fiber type transition
● Biochemical
● No
improvements
(enzymes)
more
than
1
or
2
sessions/week to start w/ 3 days
of rest
-Increased strength, power, &
● change 3:1 to 2.5:1.5 or 2.0:2.0
endurance
● Heart rate is great way to
Hypertrophy
measure
● Muscular enlargement
how hard you are
working
-Cross sectional area, +
-Max heart rate=220-age
relation w/ strength
-85% of max heart rate (21 years old):
● Result of increased synthesis of
(220-age)x.85= 169.15
action & myosin and number of
myofibrils
Advantages & Disadvantages
Strength & Power
Advantages:
● Strength - maximal force that a
muscle or group of muscles can
generate
❖ Fitness, performance, recovery
time improve quickly
❖ Improves aerobic fitness better
● Power - maximal force exerted
as fast as possible - EXPLOSIVE!
than traditional training & in
less time
❖ Enzymes
Endurance
● Ability
efficiently
for
repetitively
the
muscle
contract
of
to
a
use
oxygen
more
🡪increased
O2
capacity
❖ Increase fat burn & can double
sustained period of time
endurance capacity w/ 15 min of
-Ultra-Marathoners
intense cycling over a 2-week
-Rowing (long distance)
period
-Distance runners
❖ HR will be lower at work & active
recovery
Interval Training
Disadvantages:
TYPE OF FLEXIBILITY
❖ Performed too often can increase
risk of overtraining
❖ bad
knees
Relates
to the range of
movement only.
avoid
intervals
walking, running or jogging
STRETCHING:
The
process
of
elongating the tissue.
❖ Stop exercise if it hurts & modify
workout
❖ Check
STATIC:
EXAMPLES OF STRETCH ACTIVITIES
FOR EACH TYPE OF FLEXIBILITY
with
doctor
before
starting interval training
• Stretch to the furthest point, and hold
• It is the safest method
• Simple to carry out
High Intensity Interval Training
• Requires little energy
(HIIT)
• It allows time for the muscle fibers to
-HIIT also manages to provide the near
relax
perfect solution to those who have little
• e.g. holding a "split" position
time to exercise but still need to do
something in order to maintain the
BALLISTIC: Bouncing, rebounding and
physical fitness levels required for a
rhythmic motion. Momentum takes the
healthy mind and body.
moving limb or part of the body to its
limits in order to increase the
Cross-Fit
range of movement (e.g. swinging,
-CrossFit workouts carried more risk
flinging and bobbing).
than traditional weightlifting
DYNAMIC: This refers to the ability to
use a full range of movement in the
Flexibility Training
performance of a physical activity at
● The ability to move muscles and
normal speed of the action. It is
joints through their full ranges of
performed under control and does not
motion
end with jerky movements. For these
● Improve efficiency of movement
types of flexibility:
and technique - this helps to
• The risk of injury is greater
save energy
• They do not give time for the tissue to
● Increase other physical fitness
components
agility
e.g.
speed
and
adapt
• Can increase muscle tension
ACTIVE FLEXIBILITY: Can be static or
Overexerting
dynamic. It refers to the range of
movement an individual can carry out
Beware of pushing yourself too hard too
without assistance.
often. If you are short of breath, are in
pain or can't work out as long as you'd
PASSIVE FLEXIBILITY: The individual
planned, your exercise intensity is
makes no contribution to the motion
probably higher than your fitness level
and an external force is applied - a
allows. Back off a bit and build intensity
partner assists or the person pulls
gradually.
himself or herself into the extended
position.
HOW TO HIT YOUR TARGET HEART
RATE?
PHYSICAL INDICATORS
The
American
Heart
Association
Moderate exercise intensity
generally recommends a target heart
rate of:
Moderate activity feels somewhat hard.
Moderate exercise intensity: 50% to
Here are clues that your exercise
about 70% of your maximum heart rate
intensity is at a moderate level:
Vigorous exercise intensity: 70% to
-Your breathing quickens, but you're
about 85% of your maximum heart rate
not out of breath.
-You develop a light sweat after about
10 minutes of activity.
HOW WILL YOU CALCULATE YOUR
-You can carry on a conversation, but
TARGET
you can't sing.
AEROBIC EXERCISE?
HEART
RATE
DURING
*You can calculate your maximum heart
Vigorous exercise intensity
rate by subtracting your age from 220.
Vigorous activity feels challenging. Here
For example, if you're 45 years old,
are clues that your exercise intensity is
subtract 45 from 220 to get a maximum
at a vigorous level:
heart rate of 175. This is the average
-Your breathing is deep and rapid.
maximum number of times your heart
-You develop a sweat after only a few
should beat per minute during exercise.
minutes of activity.
-You can't say more than a few words
without pausing for breath.
Heart Rate Reserve
is located on the thumb side of your
1. 220- age = Maximum Heart Rate
wrist.
2. Subtract resting heart rate from Max
HR=Heart Rate Reserve (HRR)
Step 3: Multiply this number by 4 to
3. Multiply HRR times percent you want
calculate your beats per minute.
to train at.
4. Add back resting heart rate.
Here's an example: You stop exercising
and take your pulse for 15 seconds,
Assuming a resting heart rate of 70
getting 37 beats. Multiply 37 by 4, to
bpm, 27 years old and 70% training
reach 148. If you're 45 years old, this
range:
puts you in the target heart rate zone
for vigorous exercise, since the target
220-27=193
zone for that age is between 146.5 and
193-70=123
160.75 beats per minute using the HRR
123x70%=86
method. If you're under or over your
86 + 70= 156
target heart rate zone, adjust your
220-15=179
exercise intensity.
179-78=101
101x70%=70.7
RATING OF PERCEIVED EXERTION
70.7 + 78=148.7
(RPE)
CHECK YOUR HEART RATE DURING
-is a tool for measuring an individual’s
EXERCISE:
effort and exertion, breathlessness and
fatigue during physical work and so is
Step 1:Stop briefly.
highly relevant for occupational health
Step 2: Take your pulse for 15 seconds.
and safety practice.
To check your pulse over your carotid
artery, place your index and third
fingers on your neck to the side of your
windpipe.
To check your pulse at your wrist, place
two fingers between the bone and the
tendon over your radial artery — which
7 HEALTHY HABITS
1. Choose nutritious and varied
options
-Chronic
injuries
are
caused
by
continuous stress on a body part over a
long time.
2. Manage portions
-Caused by training too hard, not
3. Choose to drink water or milk
allowing
4. Enjoy meals together
footwear and bad technique.
time
for
recovery,
poor
5. Play actively
6. Keep good hygiene
7. Care for the planet
PRICE MANAGEMENT
Protection
Rest
Proper Etiquette and Safety in Home
Based Exercise Injuries
Dislocation- joint displaced
Ice
Compression
Elevation
Bruise-soft tissue injury
Sprain- overstretched ligaments
RICE
Fracture- cracked or broken bone
Rest
Concussion- injury to the brain
Ice
Compress
Injury diagnosis
Elevate
● Talk
● Observe
NO H.A.R.M
● Touch
Heat
● Active movements
Alcohol
● Passive movements
Running
● Skills test
Massage
Acute Injuries
HARD AND SOFT TISSUE INJURIES
-Acute injuries occur when there is
Hard injuries are bone injuries.
sudden stress on the body.
Soft tissue injuries involve damage to
Chronic injuries
skin, muscles, tendons, ligaments or
1. Stress fracture
cartilage.
2. Tendinopathy/Tendinitis
3. Osteoarthritis
4. Bursitis
Soft tissue injuries
usually caused by prolonged exposure
-An open injury means that the skin has
to cold temperatures.
been broken – blood usually escapes.
-Open injuries include cuts, grazes,
Dehydration-
When
we
exercise,
blisters and chafing.
especially in hot conditions, the body
-A closed injury occurs beneath the
loses water as a result of sweating.
skin – there is no external bleeding.
Unconsciousness- Concussion is a
Open injuries
common cause of unconsciousness
-Cuts require immediate attention to
while playing sports.
stop bleeding and allow the blood to
clot.
D.R.A.B.C MANAGEMENT
-Grazes or abrasions where skin is
Danger
scraped off the body, need to be cleaned
Response
carefully.
Airway
-Blisters are caused by the skin rubbing
Breathing
on other surfaces.
Circulation
-Chafing is caused by ill-fitting clothing
or material.
Closed injuries
-Bruises
occur
when
small
blood
vessels are damaged by an impact or
sudden wrenching movement.
-Sprains occur when ligaments at joints
get stretched and torn.
-Strained muscles result from muscles
being suddenly and forcefully
-A dislocation occurs when a bone is
pulled or twisted out of place at a joint.
Hard tissue injuries-are bone fractures
– the bone either cracks or breaks.
Hyperthermia-
is
a
potentially
dangerous drop in body temperature,
Proper Etiquette and Safety in
-Do it right.
Home Based Exercise Injuries
-Check your gear.
-Be sensible, especially at night or in
8 Signs You Should Stop Exercising
1)
Abrupt
dizziness,
an
secluded areas.
irregular
heartbeat or unusual shortness of
breath.
GYM ETIQUETTE GUIDE
2) You “feel the burn."
1. Read and memorize the gym rules.
3) Pain or tenderness that doesn’t go
2. Wipe down the equipment that you
away.
used when you are done.
4) Chills, headache, severe muscle
3. Get to it.
burning or blurred vision.
4. Do not bring your cell phone there
5) Sore, stiff muscles the day after a
with you.
workout session.
5. Try to keep the 'sound effects' to a
6)
An
elevated
heart
rate
upon
minimum.
awakening.
6. When you're done using the weights,
7) Starting too quickly
put them back in the proper place.
8) Swelling or pain in joints.
7. Avoid hogging machines.
8. Put on your deo before arriving at the
Exercises that could be harmful
gym.
-Bouncing while stretching
9. If you see someone that looks like
-Standing toe-touches
they might need a spotter, be ready to
-Deep (full) squat
step in and do it for them.
-Sit-up
10.
-Double leg raises
personal space is.
-Behind the neck press
11. Do the lift properly.
Pay
attention
to
where
your
12. Take your calls outside.
Stretching and exercise safety
13. Use the right weights.
-Be aware of your body.
14. Be on time for group classes.
-Warm up and cool down.
15. Use the locker room.
-Pace yourself.
16. Prevent wardrobe malfunctions and
-Mix it up.
get some proper attire.
-Strap or tape.
17. Ask for help.
-Stay hydrated.
-Be weather aware.
FITT Principle & Muscular Strength
Workout Plan
The FITT Principle (or formula) is a
great way of monitoring your exercise
program. The acronym FITT outline the
key components, or training guidelines,
for an effective exercise program and
the initials F.I.T.T stands for: Frequency,
Intensity, Time and Type.
Frequency-Refers to the number of
times per week you engage in physical
activity or exercise.
Intensity-The difficulty or exertion
level
of your physical activity or
exercise.
Time-The duration of a single workout,
usually measured in minutes or hours.
Type-The particular type of physical
activity or exercise you choose to do.
Workout Plan Components
A repetition, or rep, is the most basic
component of a resistance-training
program.
Skeletal muscles work together to
produce
two
complementary,
opposing,
actions: contraction and
extension.
Stages of Personal Fitness Progress
1. Initial Stage
2. Improvement Stage
3. Maintenance Stage
or