KN 136 STUDY GUIDE EXAM 1 KN Introduction 1. Why Exercise? ○ Exercise is beneficial for overall health: ■ Encourages healthier lifestyle choices (e.g., avoiding smoking, mindful eating). ■ Reduces stress and tension, improves quality of life. ■ Helps offset the sedentary nature of modern life and ensures living at physical potential. ○ The “Positive Do”: Exercise promotes healthy behaviors and positively impacts both physical and mental well-being. 2. Benefits of Exercise ○ Reduces the risk of chronic diseases (e.g., diabetes, cardiovascular diseases, cancer). ○ Strengthens the heart and muscles, improves joint flexibility, and helps maintain body fat. ○ Enhances muscular strength, endurance, bone density, and brain function. ○ Increases life expectancy and overall quality of life. 3. Dose-Response Relationship ○ More physical activity correlates with a lower risk of chronic diseases and mortality. ○ Familial factors (genetics and lifestyle) account for ~50% of cardiorespiratory (CR) fitness levels, but physical activity is key to improving fitness. What is Exercise? ● ● ● Exercise is planned, structured, repetitive physical activity with the goal of improving or maintaining physical fitness. Physical Activity refers to any bodily movement that increases energy expenditure (e.g., daily tasks). Physical Fitness is the ability to perform physical activity and is measured by attributes like cardiorespiratory endurance, muscular strength, and flexibility. Physical Fitness: ● ● ● Optimal functioning of the heart, lungs, muscles, and other body systems. Supports daily tasks, recreation, and emergencies. Requires moderate to vigorous effort but works within the body’s capabilities. Components of Physical Fitness Health-Related Components: 1. Muscular Strength: ○ Maximum force generated by muscles (1 RM - one rep max). ○ Essential for sports performance and daily activities. ○ Lower body strength is typically greater due to its role in mobility and weightbearing tasks. 2. Muscular Endurance: ○ The ability to sustain muscle contractions over time. ○ Includes both static (holding positions) and dynamic (repeated contractions) endurance. ○ Examples: Holding a bent-arm hang, performing repetitive tasks like shoveling snow or swinging a tennis racket. 3. Flexibility: ○ The ability to move joints freely through a wide range of motion. ○ Important for reducing injury risk and soreness. ○ Flexibility needs vary by activity (e.g., swimming requires shoulder and ankle flexibility). 4. Cardiorespiratory Endurance: ○ The capacity to sustain large-muscle group activity over time. ○ Measures the efficiency of the heart, lungs, and circulatory systems. ○ VO2max is the best direct measure, along with heart rate during exercise. ○ Training recommendations: 40-85% VO2max (55-90% HRmax), 15-60 minutes, 3-5 days per week. 5. Body Composition: ○ The proportion of fat to lean body mass (muscle, bone, water). ○ Healthy body fat percentages: ■ Men: 15-25% ■ Women: 23-33% ○ Assessed through various methods such as skinfold measurements or bioelectrical impedance. Skill-Related Components: 1. Agility: ○ The ability to change direction quickly and efficiently. 2. Balance: ○ The ability to maintain control of body movements, especially while standing or moving. 3. Coordination: ○ The ability to synchronize body movements for smooth and efficient actions. 4. Speed: ○ The ability to move quickly. 5. Power: ○ The combination of strength and speed, allowing for explosive movements. Strength Training vs Cardiovascular Endurance 1. Strength Training: ○ Focuses on lifting heavier weights for fewer repetitions with rest in between. ○ Upper body strength training does not affect leg muscles, and vice versa. 2. Cardiovascular Endurance: ○ Involves repetitive, low-intensity muscle contractions over long periods (20-60 minutes). ○ Training improves endurance but does not improve sprinting or strength due to different muscle contractions and energy requirements. Anatomy Of A Workout ### **Elements of a Workout** 1. Program Design - Cardiovascular training - Resistance training - Flexibility training - Combination of all the above 2. Basic Elements of a Workout: - **Warm-up:** Prepares the body for more vigorous movement, increases heart rate, muscle temperature, and blood flow. - **Conditioning Period:** Main exercise session where goals (strength, cardio) are focused. - **Cool-down:** Gradual reduction of intensity to return the body to a resting state. --### **Warm-Up** 1. **Purpose:** - Prepares the body for exercise by increasing heart rate, blood flow, and body temperature. - Increases muscle elasticity and ease of movement. - Helps prevent injury by warming muscles. - Should include dynamic stretching (stretching through movement). 2. **Warm-Up for Different Types of Exercise:** - **Cardiovascular Exercise:** - 3-5 minutes of reduced-intensity activity (ex. walking before running). - Pay attention to the body and adjust based on how you feel (longer warm-up in cold weather). - **Resistance Training:** - Use cardiovascular equipment (treadmill, bike) for 3-5 minutes. - Dynamic stretching and light preliminary sets (50% normal weight, 15-20 reps) for each exercise. - Include movements involving arms if performing upper body exercises. - **Flexibility Training:** - 3-5 minutes of warm-up using movements that involve the muscle groups to be stretched. - Warm muscles allow for better range of motion. --### **Conditioning Period** 1. **Key Considerations:** - **Goals:** Strength, endurance, cardiovascular fitness. - **Time:** Total duration of workout and specific exercises. - **Equipment Availability:** Adjust based on available equipment. 2. **Components:** - **Strength Training:** Focus on sets, reps, and weight. - **Cardiovascular Exercise:** Target heart rate and time spent in the target zone. - **Periodization:** Vary workouts over time to prevent plateaus and improve progress. --- ### **Cool-Down** 1. **Purpose:** - Gradually decrease heart rate and prevent blood from pooling in the extremities. - Helps return the body to near resting conditions, avoiding dizziness or fainting. 2. **Recommendations:** - 5-10 minutes of light activity (e.g., slow walking or gentle stretching). - Stretching during the cool-down helps improve flexibility since muscles are still warm. - Focus on controlled, slow movements similar to the ones used during training. --### **FITT Principle** 1. **FITT Components:** - **Frequency:** How often you exercise (days per week). - **Intensity:** How hard you exercise (heart rate zone, rate of perceived exertion). - **Time:** Duration of the exercise (length of workout). - **Type:** Type of exercise (cardiovascular, strength training, flexibility). 2. **Application:** - Cardiovascular exercise: Target heart rate, continuous or interval training. - Strength training: Sets, reps, and load (percentage of repetition maximum). --### **Basic Principles of Exercise** 1. **Individuality Principle:** - Fitness programs must be tailored to each individual based on their fitness level, goals, and limitations. 2. **Overload Principle:** - To improve, the body must be challenged beyond its usual activity levels. - Manipulate intensity, frequency, and duration of exercise. 3. **Specificity Principle:** - The body adapts to the specific demands placed upon it. - Example: Running builds leg endurance but may not improve upper body strength. 4. **Reversibility Principle:** - If exercise is stopped, fitness levels will decline. - Regular and consistent training is necessary to maintain fitness. Blood Pressure - Blood pressure measures the force of blood against blood vessel walls. High blood pressure (HBP) increases the risk of heart disease, stroke, and other health issues. Blood pressure is measured using a cuff and stethoscope, and it varies with body position (lying, sitting, standing). Cardiovascular exercise increases systolic blood pressure as the heart pumps more blood, while diastolic pressure may decrease or stay the same. During strength training, especially with heavy weights, both systolic and diastolic pressures can significantly increase. Monitoring blood pressure during exercise is important to prevent potential cardiovascular risks. What is Resistance Training? **Resistance Training** involves exercises that force muscles to work against an external resistance. The goal is to build strength, muscle mass, endurance, and power. It can be performed using a variety of equipment, including free weights, machines, and even body weight. What Can Be Used for Resistance Training? - Free weights**: Dumbbells, barbells, kettlebells - Machines**: Weight machines that control the movement -Body weight**: Push-ups, pull-ups, squats - Elastic bands/tubing** - Household items**: Milk jugs, soup cans - Medicine balls** - Water resistance**: Swimming, aqua aerobics Why Is It Important? - Functional benefits**: Improves performance in daily activities (ADLs) - Bone health**: Prevents osteopenia/osteoporosis - Cardiovascular health**: - Decreases body fat and blood pressure - Improves cholesterol levels - Reduces heart stress - Quality of life**: Improves overall well-being Muscle and Skeletal System - **Bones**: Act as levers that provide support - **Muscles**: Provide the force to move the levers - **Tendons**: Connect muscles to bones - **Ligaments**: Connect bones to bones - **Cartilage**: Cushions joints and prevents friction - **Pulley System**: Muscle contraction works like a pulley, moving bones at joints (fulcrums). Muscle Function - **Muscle Types**: - **Skeletal**: Voluntary control, striated, attaches to bones to move the skeleton - **Cardiac**: Involuntary, found in the heart - **Smooth**: Involuntary, found in organs and vessels Key Muscle Characteristics - **Excitability**: Responds to stimuli - **Contractility**: Shortens and thickens - **Extensibility**: Stretches without damage - **Elasticity**: Returns to original length after stretching Sarcomere and Myofibrils - **Sarcomere**: Basic contractile unit within the muscle, composed of actin and myosin - **Myofibrils**: Bundles of sarcomeres make up muscle fibers - **Sliding Filament Theory**: Describes how actin slides over myosin to shorten the muscle, generating force. Muscle Actions - **Agonist**: The primary muscle responsible for movement - **Antagonist**: Opposes the action of the agonist - **Synergist**: Assists the agonist in movement Types of Muscle Contractions - **Concentric**: Muscle shortens during contraction (e.g., lifting a weight) - **Eccentric**: Muscle lengthens while contracting (e.g., lowering a weight) - **Isometric**: Muscle generates force without changing length (e.g., holding a position) - **Isotonic**: Movement where muscle changes length (concentric or eccentric) - **Isokinetic**: Muscle contracts at a constant speed, usually requiring special equipment Joint Movements - **Flexion/Extension**: Decreasing/increasing joint angle (e.g., bending/extending the elbow) - **Abduction/Adduction**: Moving away from or toward the midline - **Rotation**: Movement around an axis (e.g., rotating the head) - **Circumduction**: Circular movement combining flexion, extension, abduction, and adduction Resistance Training Methods - **Free weights**: Allows natural movement patterns but requires balance and coordination - **Machines**: Provide guided movements but reduce stabilizer muscle engagement - **Elastic resistance**: Provides variable resistance throughout the movement - **Pneumatic/Hydraulic**: Uses air or fluid resistance, often in specialized equipment, useful for speed and explosive power training. Motor Unit and Muscle Fiber Recruitment - **Motor Unit**: A motor neuron and the muscle fibers it stimulates - **Size Principle**: Smaller motor units (Type 1 fibers) are recruited first, followed by larger, high-threshold units (Type 2 fibers) as force requirements increase. Protective Mechanisms - **Muscle Spindles**: Detect rapid muscle stretch and cause a reflex contraction to prevent overstretching. - **Golgi Tendon Organs**: Detect excessive tension in tendons and inhibit muscle contraction to prevent damage. Force-Velocity and Length-Tension Relationships - Force-Velocity**: As velocity increases, the force a muscle can produce decreases (for concentric contractions). - Length-Tension**: There is an optimal muscle length where maximal force can be generated; either too short or too long reduces force production. Lecture 5: Safety, Soreness, and Injury in Resistance Training Lifting Safely - Preventative techniques reduce injuries that lead to pain, dysfunction, and lost training time. - Resistance training prevents more injuries than it causes if done with proper form and care. - Injuries are often due to improper form or failure to follow directions. Key Tips - Warm-up properly (5-10 minutes of light aerobic exercise). - Perform 1-2 light load warm-up sets (~50% 1RM) before intense training. - Cool down post-training to remove lactic acid and aid recovery. --- Cool Down and Stretching - **Cool Down**: 5-10 minutes of light aerobic exercise helps clear waste products from muscles (e.g., lactic acid) and aids recovery. - **Stretching**: Enhances flexibility, improves range of motion, and reduces lower back injuries. Best done after a cool-down. - **Static Stretching**: Hold each stretch for ~30 seconds, 2-3 reps, targeting major joints and muscles. --Proper Attire - Wear breathable, comfortable clothing; avoid restrictive material. - Athletic shoes protect feet and provide stability during lifting. - Avoid open-toed shoes to prevent foot injuries. --- Performing Exercises Correctly - **Proper Form**: Reduces injury risk. - Avoid overloading weight, twisting, or using momentum. - Full range of motion ensures muscle strength is developed evenly. - Maintain proper neck and back alignment. - **Neutral Spine**: Essential during exercises to prevent injury to the lumbar spine. Common Mistakes - Overarching/under arching the lower back. - Compromising form to lift heavier weights. --- Using Straps, Wraps, and Belts - **Straps**: Improve grip during heavy lifts (e.g., deadlifts). - **Wraps**: Provide knee support during squats or leg presses. - **Belts**: Increase support for the lower back during near-max lifts but may weaken stabilizer muscles over time. --- Spotters - Crucial for safety, especially during high-intensity or max-effort lifts. - Spotters help with form, motivation, and ensuring even loading on both sides of the bar. --- Muscle Soreness - **Delayed-Onset Muscle Soreness (DOMS)**: Microscopic muscle tears cause soreness, typically peaking 48-72 hours after training. - Beginners should train at lower intensities to minimize DOMS. Treatments include stretching, heat, and rest. --- Injury Identification and Treatment - **Injury vs. Soreness**: Localized pain lasting beyond 72 hours may indicate injury. - Use the **PRICE** method: Protect, Rest, Ice, Compression, and Elevation. - Seek medical attention for injuries to prevent long-term issues. Exercise Technique - Ensure proper grip (closed grip), breathing, and physical space (~3 feet). - Breathe out during lifting and in during lowering. - Avoid holding breath during lifts to prevent injury. Types of Muscle Training & Designing a Strength Training Program --- Foundation Principles Specificity of Training: Only the muscles trained will adapt and respond to the specific resistance program. GAS Principle: General Adaptation Syndrome, including three stages: Alarm Stage: Initial stress response (e.g., training onset). Resistance Stage: Adaptation to the demands of training. Exhaustion Stage: Overtraining or overuse. SAID Principle: Specific Adaptations to Imposed Demands – the body adapts specifically to the type of training. Variation in Training: Periodize training to change the exercise stimulus and avoid plateaus. Prioritization of Training: Prioritize specific goals (e.g., strength, hypertrophy, endurance) across different training cycles. --- Acute Training Variables - Variables within a single workout that affect long-term outcomes: - **Choice of exercises** (primary and assistance exercises). - **Order of exercises** (multi-joint before single-joint). - **Intensity/load** (e.g., percentage of 1RM). - **Number of sets and reps**. - **Rest between exercises**. These variables should be customized based on individual goals, training experience, and recovery capacity. --- Exercise Selection - **Primary Exercises**: Target major muscle groups or prime movers (e.g., leg press, bench press). - **Assistance Exercises**: Focus on smaller muscle groups (e.g., triceps press-downs, biceps curls). - **Multi-Joint (Compound) Exercises**: Activate multiple muscles and joints (e.g., squats, deadlifts, bench press). - **Single-Joint (Isolation) Exercises**: Target one muscle or joint (e.g., leg extensions, biceps curls). General Guidelines; - Include whole-body lifts and structural exercises that involve multiple joints. - Compound exercises should make up the bulk of a workout for strength and power development. --- Order of Exercises: - **Large Muscle Groups First**: Train large muscles (e.g., quads, back) before smaller ones for better performance. - **Multi-Joint Exercises First**: Perform exercises like squats before isolation exercises like biceps curls. - **Alternate Push and Pull Movements**: Example: Bench press (push) followed by lat pulldown (pull). - **Alternate Upper and Lower Body Movements**: Helps avoid fatigue and optimize recovery. - **Power Exercises First**: If doing power moves like Olympic lifts, they should come before other strength exercises. --- Intensity or Resistance - **1RM (Repetition Maximum)**: The heaviest weight you can lift for one rep. - **Intensity Zones**: - Low reps with high weight (e.g., 3-5 RM) target strength. - High reps with lower weight (e.g., 12-15 RM) target endurance. - Adjust resistance to continue hitting the specified RM target. --- Volume - Volume = Sets × Reps × Weight. - Multiple sets (3-6) are more effective for strength and hypertrophy than single-set training. - Vary volume over time through periodization to avoid overtraining and promote adaptation. --- Rest Periods - Rest periods between sets affect recovery and performance: - **3-5 minutes** for heavy, compound exercises (e.g., squats). - **1-2 minutes** for lighter, single-joint exercises (e.g., biceps curls). - Rest time should align with training goals (e.g., strength vs. endurance). --- Training Goals 1. **Maximal Strength** - Heavy loads (>85% 1RM), low reps (1-6), long rest periods (2-5 minutes). - Prioritize compound, multi-joint exercises. 2. **Hypertrophy (Muscle Growth)** - Moderate loads (70-85% 1RM), moderate reps (6-12), shorter rest periods (1-2 minutes). - Include both multi-joint and single-joint exercises. 3. **Muscular Power** - Moderate loads (30-60% 1RM), fast movement speed, low reps (3-6), long rest periods (2-5 minutes). - Include plyometrics, Olympic lifts, and multi-joint movements. 4. **Muscular Endurance** - Light loads (<65% 1RM), high reps (15-25), short rest periods (1-2 minutes). - Focus on higher volume and shorter rest to build endurance. --- Designing a Strength Training Program - **Goal-Oriented**: Determine the specific goal (strength, hypertrophy, power, endurance). - **Exercise Selection**: Choose exercises based on target muscle groups and biomechanical needs. - **Periodization**: Vary intensity, volume, and rest periods across cycles to avoid overtraining and stimulate continuous progress. - **Recovery**: Ensure adequate sleep, nutrition, and rest between sessions to optimize recovery and performance.
