HPS 1000 Summer 2012
HPS 1000 Summer 2012
Course Requirements
INSTRUCTOR: Dr. Tom Donovan
E-mail: tdonovan@kennesaw.edu
Web Page: http://ksumail.kennesaw.edu/~tdonovan/
CC 3041 (770) 423-6485
Office Hours: by appointment
TEXT: HPS Faculty at Kennesaw State University (2009) Fitness for
Living. Dubuque, IA. Kendall Hunt. ( www.khwebcom.com )
All PowerPoint notes are available on my web page
There will be three exams given during the semester. Exam 4 will be
given on the final exam day. Exam 4 is a cumulative exam. It may
be used as a replacement grade for either exam 1, 2, or 3. If you
miss any scheduled exam, you MUST take exam 4 to replace the
missing test grade.
THERE ARE NO MAKE-UP EXAMS.
1
EVALUATION SCALE:
Exam I (Ch 1-3) 100 pts
A = 900 +
Exam II (Ch 4-5) 100 pts
B = 800 - 899
Exam III (Ch 6-7) 100 pts
C = 700 - 799
Labs (20 pts x 14) 280 pts
D = 600 - 699
Pedometer Project 10 pts
F ≤ 599
Critical Thinking
Questions
160 pts
3 Graded in-class
Activities (16.33 each) 50 pts
6 hr Outside activities
(CONTRACT)
200 pts
Total 1000 pts
HPS 1000 Summer 2012
One key aspect of this course is the
regular participation of each student in
some form of individualized physical
activity that improves fitness and is
known to benefit health and lower risk
for cardiovascular disease.
Time will be made available for activity
and participation will be strongly
encouraged.
Please inform your instructor if there are
medical conditions which will limit or not
allow you to be an active participant.
2
E-Text for HPS 1000
•
•
•
•
Link to e-text:
www.khwebcom.com
Link to Dr. Donovan‟s web page:
http://ksuweb.kennesaw.edu/~tdonovan/
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4
Fitness Definitions
Personal Fitness Contract
1. Physical Fitness: the ability of the body
to adapt to the demands of physical effort
2. Physical activity: any movement of the
body that is carried out by the muscles
and requires energy
3. Exercise: a planned, structured,
repetitive movement designed specifically
to improve or maintain physical fitness
Exercise Record; Exercise & Calories
1)
2)
3)
4)
5)
6)
5
Development of Personal Fitness Report (Contract)
Your contract should include a statement of your goal(s)
and your commitment to reaching it.
Details:
Type of activity used to reach personal goal(s)
The date you will begin
The steps you will use to measure your progress
The concrete strategies you will use to promote change
The date you anticipate reaching your goal(s)
Have an exercise partner sign as a witness.
6
1
Setting „SMART” Goals
Setting „SMART” Goals
•Target behavior(s) that need to be changed.
•Identify how this behavior is affecting your
wellness.
•How does this behavior put you at risk?
•How would the change affect your
wellness?
•Examine the pros & cons of change.
•Slowly make the changes necessary for
behavior change.
Characteristics of “SMART” Goal(s)
•It is specific: write out what you want to
accomplish – short term goals best to begin
with.
•It is measurable: put a number to the goal
•It is attainable: be reasonable and realistic
•It is realistic: make sure you can do what
you are asking yourself to do
•It is time-constrained: set a time/date to
accomplish your goal
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8
Locus of Control
What Does It Take to Change?
The extent to which a person believes they
can influence the external environment
 Motivation
 raising consciousness about the problem
behavior helps create motivation to change
Internal Locus
of Control
Have control over events in their lives;
generally are healthier; easier time adhering
to wellness program; all dependent on one’s
own decisions, choices, and actions; more
likely to keep to a (health) plan they develop
 Understanding your locus of control
 what you consider to be the source of
responsibility for events in your life
 can be internal or external
What happens to them is a result of chance or the
environment and is unrelated to their behavior; give
credit to others (e.g. medical community, government,
friends, family). Less likely to take personal initiative for
good health
9
10
11
12
Transtheoretical Model
The Six Stages of Change Model
1. Precontemplation
2. Contemplation
6. Adoption vs. Termination
5. Maintenance
3. Preparation
4. Action
2
Chapter One
Defining Health
Introduction
Webster’s Dictionary
“the condition of being sound in body, mind and
spirit…..freedom from physical disease or pain.”
World Health Organization
“a state of complete physical, mental, and social
well-being, not merely the absence of disease or
infirmity.”
13
14
Wellness
Family, Friends,
Relationships
Career, Work, Employment,
Vocation
The maximum level of well-being
More than absence from disease
Body
Feelings
Mind
Air, Water,
Food, Safety
Values,
Purpose,
Guiding
Principles
Seven Dimensions of Wellness.
15
The 7 Dimensions of Wellness
All dimensions are interrelated
A deficiency in one can affect the others
1. Physical wellness: the body‟s overall condition;
includes eating well; exercising; avoiding harmful
habits; making responsible decisions about sex;
recognizing/learning about disease; getting
regular medical & dental checkups; preventing
injuries at home, on the road, and job
2. Emotional wellness: dealing with our feelings,
includes optimism, trust, self-esteem, self
acceptance, self-confidence, self-control,
satisfying relationships, and ability to share
feelings
16
The 7 Dimensions of Wellness – cont.
3. Intellectual wellness: includes an
active mind, openness to new ideas,
capacity to question & think critically,
motivation to master new skills,
maintain sense of humor, creativity, &
curiosity
4. Spiritual wellness: includes a set of
guiding beliefs, principles, or values that
give meaning & purpose to one‟s life,
promotes inner-peace, not limited to
religion
17
18
3
The 7 Dimensions of Wellness – cont.
The 7 Dimensions of Wellness – cont.
7) Occupational wellness:
 provides rewards that are important to the
individual;
 not always salary (e.g. career changes);
 usually have some say about the demands
that are placed upon them;
 unpredictable demands keep job exciting;
 can maximize, broader or gain new skills;
 opportunity for advancement & recognition
of achievement
 encourages collaboration and interaction
among co-workers
5. Social wellness: interact and relate to
others, recognizes that satisfying
relationships are basic to both physical
& mental health; requires
communication skills; capacity for
intimacy; & development of a support
network
6. Environmental wellness: our health
depends on health of our planet and
protecting against environmental
hazards, clean air & water
19
20
Behaviors Contributing to Wellness





21

Healthy diet (Lower calories, fat, & added sugars;
increase fiber & complex carbohydrates)
Healthy body weight (One that is maintained over
time) Epidemic of obesity
Effective stress management (Poor mgt = increased
susceptibility to disease)
Avoidance of tobacco (linked to 7/10 causes of death
in US) and other drugs; wise use of alcohol, if any
(linked to 6/10 causes of death in US)
Protection from disease and injury (Much under your
control)
Physical activity (Single most important choice)
22
Lifestyle Factors
• What are lifestyle factors that you control?
• Smoking, binge eating & drinking, poor food
choices, obesity, lack of exercise
• Can lead to reduction in Healthy Life
Expectancy (HALE = average number of
years one can live in “full health”)
HALE = Total yrs. – yrs. in less than full health
• and sedentary death syndrome (shortened
life due to lack of physical activity)
23
Life Expectancy
Number of years a
person is expected
to live based on the
person’s birth year.
Healthy Life
Expectancy
Number of years
a person is
expected
to live in
good health.
7
24
4
Common Chronic Diseases
Causes of Death in the United
States for Selected Years
Illnesses that develop and last a long time
Coronary
Heart Disease
Atherosclerosis
Stroke
Hypertension
Emphysema
Cancer
Diabetes
25
26
27
28
Factors That Affect
Health and Well-Being
We can control 84% of disease and quality of life!!
Overview of Physical Fitness
Basic Principles of Physical Fitness
29
 All physical activity contributes to health
 To be physically fit, you must engage in exercise
“a planned, structured, repetitive movement
designed specifically to improve or maintain
physical fitness”
 only certain types of physical activities
contribute to physical fitness
 Physical activity levels
 Surgeon General‟s Report
 more than 60% of U.S. adults do not
engage in the recommended amount of
physical activity
 25% of adults get no exercise at all
30
5
Recommendations of the
Surgeon General‟s Report
Moderate Physical Activity
• Definition: Using 150 calories of energy per
day, or 1,000 calories per week.
• Translation: 30 minutes of physical activity most
days of the week.
• Results: lower risk of developing or dying from
heart disease, diabetes, colon cancer, and high
blood pressure, and improved bone, muscle and
joint health. Additional benefits include lower
health care costs and higher quality of life.
 Moderate activity:
 on most, preferably all, days of the week
 a goal of burning 150 calories a day
 Examples of one day‟s moderate activity:
 30 minutes of brisk walking OR 15 minutes of running
 30 minutes of raking leaves
 2 10-minute bicycle rides OR two brisk 15- minute
walks
31
Five Health-related Components of Fitness
1.
2.
3.
4.
5.
Cardiorespiratory endurance: prolonged
large-muscle dynamic exercise at
moderate-to-high levels of intensity
Muscular strength: the amount of force a
muscle can exert with a single maximum
effort
Muscular endurance: the ability to sustain
a given level of muscle tension
Flexibility: ability of joints to move through
their entire range of motion
Body composition: the proportion of fatfree mass and fat in a body
32
Motor-Skill Based Components of Fitness
Skill-related fitness – Fitness components important for
the success in skillful activities and athletic events
33
Skill Based Components of Fitness
34
Principles of Physical Training
1) Agility: The ability to change the position of the
body quickly and accurately.
2) Balance: The ability to maintain equilibrium while
moving or while stationary.
3) Coordination: The ability to perform motor tasks
accurately and smoothly using body movements
and senses.
4) Power: The ability to exert force rapidly, based on
a combination of strength and speed.
5) Reaction Time: The ability to respond or react
quickly to a stimulus.
6) Speed: The ability to perform a movement in a
short period of time.
35
Specificity: development of a particular fitness
component requires exercises specifically designed
for that component – the body adjusts to the
stresses placed on it; the greater the demand – the
greater the adjustment
Progressive overload: when amount of exercise is
progressively increased
F.I.T.T. Principle:
 Frequency – How often the exercise is performed
(days/week)?
 Intensity – How difficult is the exercise?
 Time/Duration – How long the exercise is
performed (minutes/hours)?
 Type – Type of exercise chosen
36
6
Principles of Physical Training (cont.)


Choosing Activities for a Balanced Program
Reversibility: the benefits of fitness are
reversible – keep intensity if frequency &
duration are reduced to maintain fitness - can
loose up to 50% of fitness improvement within
2 months
Individual differences: limits on adaptability –
the potential for one to improve – What works
for you? Can be based on one‟s: size, shape,
genetics, past/present injuries, chronic
conditions, gender, age, and past
experiences.
 Combine a physically active lifestyle with a
systematic exercise program
 Levels of activity:
 sedentary lifestyle, or beginner
 moderate activity, or intermediate
 (def.= Using 150 calories of energy per
day, or 1,000 calories per week).
 top level, the highest intensity or activity
level
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Cardiorespiratory Endurance
Ch 2
1)
Cardiovascular Fitness and
Disease
2)
The ability of the body to perform
prolonged, large-muscle, dynamic
exercise at moderate-to-high levels
of intensity
Key health-related component of
fitness
39
40
Energy Production
The Cardiorespiratory System

Cardio:
Metabolism
 the
sum of all chemical processes
necessary to maintain the body
 metabolic rate depends on an individual‟s
level of activity
heart and blood vessels
transports oxygen, nutrients, and wastes
among vital organs and tissues
Respiratory:

lungs, air passages, and breathing muscles
supplies oxygen and removes carbon dioxide
41
Energy from food = fuel for the body
 carbohydrates
- quick source of fuel
- long term fuel
 proteins - primarily build new muscle and
tissue
 fats
42
7
Benefits of Cardiorespiratory
Endurance (CRE) Exercise
ATP (adenosine triphosphate)


The basic form of energy used by cells
Three energy systems:
1. Immediate (1-10 seconds)
2. nonoxidative (anaerobic from 10 sec. – 3 min.)
3. oxidative (aerobic - > 3 minutes)
One‟s maximal level of energy production = VO2
max.

Individuals generally use all three systems
in combination while exercising

• Greater cardiac output (more efficient)
• Longevity
• Improved maximum O2 consumption (produce
more ATP – energy source)
• Lower blood pressure (less strain on heart)
• Reduced body fat content
• (< 20% for ♂ & < 25% for ♀)
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More Benefits of Cardiorespiratory
Endurance Exercise
Developing a Cardiorespiratory
Endurance (CRE) Program
• Increased metabolism (remains elevated
after exercise)
• Increased HDL cholesterol & lowered LDL
cholesterol
• Less bone mineral loss
• Curbs appetite
Set realistic goals
 Choose sports and activities you enjoy
 Determine frequency, intensity, and
duration of training
 Allow time for warm-up and cool-down
 Maintain with at least 3 days of exercise
per week

45
Frequency, Intensity, and Time/Duration for
Cardiorespiratory Endurance (CRE) Training

Frequency

Intensity
 3-5
times per week
target heart rate (THR) zone or rating of
perceived exertion (RPE) value for
experienced exercisers
increase gradually

Time/Duration
 total
duration of 20-60 minutes per day
47
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Using Your Target Heart Rate Zone
1. Estimate maximum heart rate (MHR)
by subtracting age from 220
2. Multiply MHR by 40% - 80% to find
target heart rate (THR) zone
3. Start at 60% or below if you have been
sedentary
Ex.: 220 - 26 yrs = 194 BPM (MHR)
40% = 78 BPM (THR);
60% = 116 BPM (THR);
80% = 155 BPM (THR)
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8
Rating of Perceived Exertion
Estimating Exercise Intensity
(RPE Scale)
Karvonen Formula
6-8 Very, very light
• Subject: 26 year old
– resting heart rate = 68 beats per minute (bpm)
• Maximal Heart Rate (MHR)= 220 – 26 = 194 bpm
• Resting Heart Rate (RHR) = 68 bpm
• Heart Rate Reserve (HRR)= 194 - 68 = 126 bpm
• Goal: 40-80% of heart rate reserve
13-14 Somewhat hard
15-16 Hard
17-18 Very hard
19-20 Very, very hard
40% = [(194 - 68) x .40] + 68 = 118 bpm
60% = [(194 - 68) x .60] + 68 = 144 bpm
80% = [(194 - 68) x .80] + 68 = 169 bpm
* Multiplying the numbers in the RPE Scale by “10” will approximate
the exercise heart rate at the perceived exertion phase.
49
Developing a Personal Fitness Plan
1. Set goals
Ask yourself what you want from
your fitness program
2. Select activities
Include activities to develop
cardiorespiratory endurance,
muscular strength and endurance,
flexibility, and healthy body
composition
9-10 Very light
11-12 Fairly light
From G. Borg, “Perceived Exertion: A Note on the History and Methods,” Medicine and
Science in Sports and Exercise, 5 (1983):90-93.
50
Developing a Personal Fitness Plan
(cont.)
3. Set target frequency, intensity and,
duration (time)
4. Set mini-goals and rewards
5. Include lifestyle physical activity
6. Develop tracking tools (activity log or
journal)
7. Make a commitment
51
52
Putting Your Plan Into Action
Start slowly
Increase intensity and duration
gradually
 Find an exercise buddy
 Vary your program
 Expect fluctuations and lapses


Cardiovascular Health
53
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9
Major Forms of Cardiovascular
Disease (CVD)
Major Risk Factors That Can Be Changed
1. Tobacco use (1 pack /day = twice the
1. Hypertension
risk of heart attack as non-smokers; 2+
packs/day triples the risk; Smokers
more likely to die from heart attack)
Women who smoke & use the “pill” =
39 times more likely to have heart
attack & 22 times more like to have a
stroke
2. High Blood Pressure (Hypertension)
2. Atherosclerosis
3. Heart disease and heart attacks
4. Stroke
5. Congestive heart failure
55
56
Major Risk Factors That Can Be Changed
Blood Pressure Standards
3. Unhealthy cholesterol levels (HDL = “good”
cholesterol – helps bring unused cholesterol
back to liver for recycling;
LDL = “bad” cholesterol – excess leads to
blockage of arteries - Best way to lower – cut
total fat (saturated) intake; increase fiber
4. Physical inactivity (25% of adults don‟t
exercise & 60 % don‟t reach recommended
amount of exercise) Exercise is the “magic
bullet”
5. Obesity (30% above recommended weight)
NORMAL
120/80
Systolic
Diastolic
140/90
HYPERTENSION
Definition: Chronically elevated blood pressure.
58
Serum Cholesterol Guidelines
Amount
Rating
Total
Cholesterol
<200 mg/dl
200-239 mg/dl
>240 mg/dl
Desirable
Borderline high
High risk
LDL
Cholesterol
<100 mg/dl
100-129 mg/dl
130-159 mg/dl
160-189 mg/dl
Optimal
Near or above optimal
Borderline high
High risk
HDL
cholesterol
>60 mg/dl
<40 mg/dl
High (low risk)
Low (high risk)
Contributing Risk Factors That Can Be
Changed
1) Diabetes – Can lead to increased risk factors for
CVD
2) Triglyceride (Blood Fats) levels –
400mg/dl = high; Best way to lower: Lose weight; exercise;
increase fiber; lower simple sugars & refined carbohydrates.
3) Psychological factors
stress, chronic hostility and anger, suppression of
psychological distress, depression, anxiety
4)
Social factors
social isolation, low socioeconomic status
60
10
Major Risk Factors That Cannot Be
Changed
Dietary Defense Against CVD
 Heredity - CVD seems to be inherited
 Aging - Increased risk (55%) of heart
attacks after age 65
 Being male
 Ethnicity - African Americans have much
higher risks of developing CVD
 Geographic location (e.g. Southeastern
U.S.)





Decrease total fat and cholesterol intake
Choose unsaturated fats over saturated and
trans fats
Increase fiber intake
Consume alcohol moderately, if at all
Follow the DASH (Dietary Approach to Stop
Hypertension) diet – high in fruits, vegetables,
grains, low/non fat dairy products, low in snacks
& sweets
61
Protect Yourself Against CVD







Eat heart-healthy
Exercise regularly
Avoid tobacco
Know and manage blood pressure
Know and manage cholesterol levels
Develop ways to handle stress and anger
Know your risk factors
63
Warning Signs of a Heart Attack
64
Warning Signs of a Stroke
Sudden numbness or weakness of the face, arm or leg –
particularly on one side of the body
Sudden confusion, difficulty in speech or understanding
Discomfort, pressure, fullness, squeezing, or pain in
the middle of the chest that persists for several
minutes and may be intermittent.
Pain that radiates to the shoulders, neck, or arms.
Chest discomfort with lightheadedness, shortness of
breath, nausea, sweating, or fainting.
Sudden trouble seeing out of one or both eyes
Sudden trouble walking, dizziness, or loss of balance or
coordination
A sudden severe headache of unknown cause
11
Stroke Prevention
• Sometimes symptoms of a stroke are difficult to identify
(facial weakness, arm weakness and speech problems).
• Unfortunately, the lack of awareness spells disaster. The
stroke victim may suffer brain damage when people
nearby fail to recognize the symptoms of a stroke. Now
doctors say a bystander can recognize a stroke by
asking three simple questions:
Putting Together a Complete
Fitness Program
• 1) Ask the individual to SMILE.
• 2) Ask him or her to RAISE BOTH ARMS.
• 3) Ask the person to SPEAK A SIMPLE SENTENCE
(Coherently) (i.e. It is sunny out today.)
If he or she has trouble with any of these tasks, call 911
immediately and describe the symptoms to the dispatcher.
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Rating of Perceived Exertion
Estimating Exercise Intensity
(RPE Scale)
• Karvonen Formula
6-8 Very, very light
• Subject: 20 year old
– resting heart rate = 68 beats per minute (bpm)
• Maximal Heart Rate (MHR)= 220 – 20 = 200 bpm
• Resting Heart Rate (RHR) = 68 bpm
• Heart Rate Reserve (HRR)= 200 - 68 = 132 bpm
• Goal: 40-80% of heart rate reserve
9-10 Very light
11-12 Fairly light
13-14 Somewhat hard
15-16 Hard
17-18 Very hard
19-20 Very, very hard
40% = (132 x .40) + 68 = 121 bpm
80% = (132 x .80) + 68 = 174 bpm
* Multiplying the numbers in the RPE Scale by “10” will approximate
the exercise heart rate at the perceived exertion phase.
69
Developing a Personal Fitness Plan
1. Set goals
Ask yourself what you want from your
fitness program
2. Select activities
Include activities to develop
cardiorespiratory endurance, muscular
strength and endurance, flexibility, and
healthy body composition.
Allow for safety, common sense, warmup, & cool down
71
From G. Borg, “Perceived Exertion: A Note on the History and Methods,” Medicine and
Science in Sports and Exercise, 5 (1983):90-93.
70
Developing a Personal Fitness Plan
(cont.)
3. Set target frequency, intensity and,
duration (time)
4. Set mini-goals and rewards
5. Include lifestyle physical activity
6. Develop tracking tools (activity log or
journal)
7. Make a commitment
72
12
Exercise Guidelines for
Special Health Concerns
Putting Your Plan Into Action
Start slowly
 Increase intensity and duration
gradually
 Find an exercise buddy
 Vary your program
 Expect fluctuations and lapses

 Check
with your doctor before
beginning
 Don’t exercise alone
 Stress thorough warm-up & cool
down!!
 All things in moderation!!
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Ch 3
Muscular Strength and Endurance
75
76
Benefits of Strength Training
Benefits of Strength Training
Improved physical performance (better for
everyday tasks; recreational activities)
 Injury prevention (improved posture, body
mechanics – e.g. lifting objects; reduce lowback pain)
 Improved body composition (increases fat-free
mass and elevates metabolism; aids in
preventing diabetes – improved glucose
metabolism; and helps modify risk factors of
cardiovascular disease)

77
Enhanced self-image; self-confidence; better
looking body
 Improved muscle and bone health with aging
(lessens likelihood of osteoporosis; maintains
motor nerve connections; enhances “quality” of
life – able to do more)

78
13
Muscular Strength and Endurance


Assessments
Muscular Strength: Repetition Maximum (1 RM)
A single effort of maximum amount of weight a
person can lift one time – Bench press & leg
press
Grip dynamometer – to assess grip strength
Muscular Endurance – maximum number of
“repetitions” of muscular contraction (e.g.
crunches or push-ups) or maximum time a
contraction can be held (flexed arm hang)
Muscular strength

the maximum amount
of force a muscle can
produce in a single
effort
Muscular endurance

Muscular Strength and Endurance
the ability of a muscle
to exert a submaximal
force continuously or
repeatedly over time
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80
Physiology of Weight Training
Myofibrils make up muscle fibers.
Hypertrophy-increased muscle fiber size- occurs when wt. training causes the
number of myofibrils to increase
Bundles of muscle fibers make up muscles. When muscles contract – myofibrils slide
across one another & the muscle shortens & causes movement
Types of muscle fibers
– slow-twitch fibers (fatigue-resistant; endurance activities, greater capacity for
aerobic work, activated first)
– intermediate fibers (faster that slow twitch & slower that fast twitch)
– fast-twitch fibers (contract more rapidly and forcefully, fatigue more quickly;
strength and power activities, related to anaerobic work and produce more
overall force, to be activated the activity must be intense and powerful).
– Proportion of the types of fibers you have is determined genetically and varies
from person to person. Training can increase the functional capacity of the fibers.
81
Strength/Endurance Gains
82
Types of Weight Training Exercises
Accomplished by the Overload Principle:
1. Increase the resistance (add more weight)
2. Increase the number of repetitions
3. Increasing or decreasing the speed of the normal
repetitions
4. Decrease the rest interval for endurance
improvement (with lighter resistances) or lengthening
the rest interval for strength gains (with higher
resistances).
5. Specificity of Training: training must be specific to
the desired results.
6. SAID (Specific Adaptation to Imposed Demand)
Principle: exercises should resemble the movement
patterns of the particular activity or sport.
Isometric (static) - application of force without
movement – Best used in rehab setting under
direction of a physical therapist
 Joint and angle specific – Strength gain limited to
the angle worked
 No real relevance to the way muscles are used
 Disadvantage is the elevation in blood pressure
during the exercise and the decrease in the heart‟s
ability to pump blood to muscles & brain
83
84
14
Types of Weight Training Exercises
Types of Weight Training Exercises
1)
Isotonic (dynamic) - application of force with





movement - constant load on muscle
throughout the range of motion – Only as strong
as weakest angle
Two types of isotonic contractions:
CONCENTRIC contraction– Muscle shortens
(“Up” phase of a biceps curl)
ECCENTRIC contraction– Muscle lengthens
(“Down” phase of a biceps curl)
2)
3)
4)
5)
85
Strength Training and Goals
Constant (free weights)and Variable Resistance
(“Nautilus” type machines) – Most common isotonic
exercises
Eccentric loading (“Negatives”) - No good data for
benefits
Plyometrics – Develops “explosive” strength –
Sudden eccentric loading followed by concentric
contraction (Jumping from bench to ground and then
back to the bench)
Speed loading – Rapid movements of weight to
simulate a sport action (sprinting)
Isokinetic – Exerting force at constant speed against
an equal force from a strength training machine (e.g.
86
Cybex)
Types of Weight Training Exercises
Program Goal
Resistance
Reps
Sets
Frequency
Muscle Tone
60-70% 1RM
8-12
1-3
2-3
times/week
Strength
65-90% 1 RM
1-8
3-8 ?
3 times/week
Endurance
50-65% 1RM
10-20
3-5
3-6
times/week
Body weight exercises are sufficient for
most beginners to improve strength or
tone muscles.
Can achieve good results without use of
costly machines or weights
e. g. push-ups, pull-ups, crunches, sit-ups,
dips, lunges
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Weight Training Exercises
 Weight to use when beginning – depends on current
level of fitness
 Need to determine a 1 RM (repetition maximum)
 Predicting One-rep Max
 For “strength” gains – use about 80% of 1RM or heavy
weight and low repetitions (1-5)
 For “toning” or endurance – use about 40%-60% of
1RM or light weight and high repetitions (10-20)
 For a “general” program use a weight you can lift
8-12 repetitions using 70% 1 RM
 No optimal number of “sets” (a group of repetitions)
determined - but most work toward 3 sets.
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88
Weight Training Exercises
 Begin with appropriate warm-up (light weight &
about 10 reps if doing multiple sets) and end with
cool-down
 Allow for rest between sets
1-3 minutes for toning or general program
3-5 minutes if lifting “heavy”
 Try to identify about 8-10 exercises to work entire
body
 ACSM recommends 2-3 days/week for training
 Can work specific body parts if becoming serious,
but allow 1 day‟s rest before reusing that body part
90
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Weight Training Safety
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Weight Training Safety
You control the weight – don‟t let
it control you
 Use spotters and collars with free
weights
 Use common sense with weight
machines
 Keep away from moving parts
and weight stacks

Use proper lifting technique and full ROM
Receive instruction if unsure of technique
Keep weight close to body
Use legs to “pick-up” weights – hips tucked
in & back straight
Don‟t “twist” while lifting
Don‟t “bounce” the weight against/off your
body
91
Weight Training Safety
92
Weight Training Safety
Adjust machines as needed
Be sure machines are clean and
in good condition
Be aware of your surroundings &
others lifting
Be alert for injuries
Never hold your breath when lifting
(Valsalva Effect) – Exhale when exerting
the force
Avoid “thumbless” grips
Avoid moving parts on machines –
Watch where you put your hands
Make sure seat is adjusted properly –
avoid awkward positions
93
94
Supplements and Drugs
Supplements and Drugs
 Supplements taken to improve performance
and appearance
 Taken to:
1. enhance muscle size,
2. speed recovery from injury,
3. prevent effects of “overtraining”,
4. increase ability to train,
5. control body fat, body water, reduce appetite
95
 Anabolic steroids – synthetic testosterone
 Do work BUT at a price
 Liver damage & tumors
 Alteration of heart muscle
 Susceptibility to CV disease (lowers HDL)
 Increased risk of cancer
 Altered reproduction ability (men and women)
 Mood changes - aggressive behavior (“Roid” Rage)
 Increased risk of AIDS through sharing of needles
96
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Supplements and Drugs
Supplements and Drugs
Growth Hormone – taken to increase muscle
mass and strength in athletic contests –
Speeds protein synthesis and stimulates
muscle growth factors
Very expensive and with serious side effects
Prolonged use elevates blood sugar
High insulin levels
Heart enlargement & increased blood fats
Could lead to “acromegaly” – large bones in
head, face, & hands and diseases of heart,
nerves, bones, & joints
97
Protein & amino acid supplements taken
to accelerate muscle development,
decrease body fat, and stimulate human
growth hormone
Little scientific proof of benefits
Diet changes can produce some of the
desired results without excessive costs
98
Supplements and Drugs
Supplements and Drugs
 Creatine Monohydrate – taken to aid in recovery from
strenuous exercise
 Can aid in short term, high-intensity, repetitive
exercise
 No benefit for aerobic activities
 Long term effects not known – especially in
adolescents (same as when steroids began to be used
inappropriately)
 Ephedrine – an over-the-counter stimulant to aid in
training and overcoming fatigue – serious heart
related problems (arrhythmias, chest pain, abnormal
rhythms, & death) for many taking for first time – Now
banned
Appetite suppressants and thermogenic drugs
(metabolism effecting)- all very dangerous
Can lead to heart rhythm disturbances, heart
valve damage, psychiatric disturbances, cardiac
arrhythmias
Most supplements have a BIG price to pay for
their use
None will help “change a weak, untrained
person into a strong, fit person” – Only hard
work will produce those results
100
99
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