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Specific Warm-up
Low intensity exercise consisting of movements similar to those that will be in more intense exercise
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Acidosis
- Accumulation of excessive hydrogen causing increased acidity of blood and muscles related to lactic acid
- -Increased acid can= neuromuscular fatigue
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FITTE
- Frequency
- Intensity
- Time
- Type
- Enjoyment
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Law of Thermodynamics
Body fat reduction takes place when more energy being burned than consumed
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Indirect Calorimetry
Measuring amount of O2 and CO2 exchanged in lungs (which equals what's used and released in body) to estimate caloric expenditure
-Use a metabolic analyzer to detect RER (respiratory exchange rat)
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RER
- Respiratory Exchange Rate
- -Ratio of CO2 produced to the volume of O2 consumed
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EPOC
- Excess Post Exercise Oxygen Consumption
- -Elevation of bodies metabolism after exercise
- -After exercise, body uses increased amounts of oxygen to replenish energy supplies, lower tissue temp, return body to resting state
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Heart Rate Zone 1
-% of max heart rate
-Energy System
-Energy Source
- Recovery Zone
- 65-75%
- Aerobic
- Muscle glycogen and fatty acids
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Heart Rate Zone 2
%of max HR
Energy System
Energy Source
- Near anaerobic threshold
- 80-85%
- Aerobic/Anaerobic
- Muscle glycogen and lactic acid
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Heart Rate Zone 3
% of Max HR
Energy System
Energy Source
- High Intensity
- 86-90%
- Anaerobic
- ATP/CP and muscle glycogen
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Postural Considerations for Rounded Shoulders or Forward Head
- -Stationary bikes, treadmills elliptical watch for rounding of shoulders a protruding head
- -Steppers and treadmills watch for grasping of handles with over supinated or over pronated hand position=will cause elevated and protracted shoulders and head
- -When TV is present, watch for excessive cervical extension or rotation of head
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Postural Considerations for Anteriorly Rotated Pelvis (Low Back Arches)
- -Initial use of bike or stepper not warranted because hips are placed in constant flexion=shortened hip flexor comlex
- -Treadmill speed kept to a controllable pace to avoid overstriding. Hips will cause low back to overextend= increased stress on lower back. Hip flexors stretches before and after
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Postural considerations for Feet Turn out or Knees move in
- -All cardio equipment requires proper flex of ankle joint= emphasize foam rolling for calves, adductors, iliotibial band, tensor fascia latae (TFL) and lattissimus dorsi as well as hip flexor stretch
- -Using treadmill and stepper that requires climbing or aerobics classes may be too extreme for constant repetition. Foam roll and keep pace at controllable speed
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