AFAA.txt

Interval training is simply alternating bursts of intense activity with intervals of lighter activity.

Whether you're a novice exerciser or you've been exercising for years, interval training can help you jazz up your workout routine. Consider the benefits:

You'll burn more calories. You'll improve your aerobic capacity. You'll keep boredom at bay. You don't need special equipment.

• What is Endurance performance?
• Endurance performance is determined by the capacity of the athlete's heart to pump unusually large volumes of blood and oxygen to the muscles. This allows the muscles to achieve higher work rates before they outstrip the available oxygen supply, developing skeletal muscle anaerobiosis (a reduced oxygen content of the cells). Training increases 'cardiovascular fitness', especially by increasing the body's maximum capacity to consume oxygen (VO2 max). This effect results from an increased maximum capacity of the heart to pump blood (the cardiac output) and an enhanced capacity of the muscles to consume oxygen. These adaptations delay the onset of skeletal muscle anaerobiosis during vigorous exercise, thereby reducing blood lactate concentrations in muscle and blood at all exercise intensities above the so-called 'anaerobic threshold' and so allowing the exercising muscles to continue contracting for longer, at higher intensities, before the onset of fatigue. In addition, these changes increase the capacity of the muscles to use fat as a fuel during exercise, thereby enhancing endurance performance.

Low risk early death, low risk stroke, low risk type 2 diabetes, low risk of colon cancer, low risk of breast cancer, prevention weight gain, reduced depression, lower risk heart disease.

It increases aerobic endurance and anaerobic power. It maximizes aerobic power, especially for athletes training to compete.

Increased maximal blood flow, increased oxygen delivery, carbon dioxide removal. Pg 19 how and why.

Energy - the ability to do work. The food source is plants (and animals) because plants absorb energy from the sun.

Adenosine Triphosphate -compound that releases energy necessary for muscular contraction. 1 mole ATP = energy walk 1/10 mile.

Fuel Source - Chemical source/ creatine Phosphate. Intensity - high intensity exercise/very high. Intensity - high intensity exercise/very high. Duration - 15 seconds - few minutes (very short)

3 examples that utilize this system - sprinting, jumping, kicking

Fuel Source: Glucose (from carbs only). Intensity - high intensity exercise/moderate. Duration - 45 seconds - 60 seconds (short - medium). 3 examples that utilize this system - 400 - 500 meter sprints; 100 - 200 meters swimming; 1000 - 2000 meters cycling

Fuel Source - carbs, fats, proteins. Intensity - low - moderate. Duration - 40 - 60 minute aerobics, distance running(medium - very long). 3 examples that utilize this system - sitting, sleeping, watching tv

with oxygen, in the presence of oxygen

requiring no oxygen

front or forwards joint action

back or backwards joint action

After the first 3-4 minutes of exercise, oxygen uptake has reached an adequate level to meet the oxygen demand of the tissues.

They can cause the lumber spine to be misaligned and potentially lead to back problems.

The muscle that causes an action is referred to as the prime mover or agonist (= leader). Often another muscle, called the antagonist (ant = against), relaxes while the prime mover contracts.

A debilitating foot condition characterized by swelling of the Achilles tendon.

• Chondromalacia
• is anterior knee pain due to irritation of the cartilage on the under surface of the kneecap

sudden onset due to a specific trauma, such as twisting the ankle

• Agonist:
• Prime mover, or the contracting muscle that is responsible for the movement that you see

Muscle that works (opposite) to the prime mover and reflexively elongates to allow the agonist to contract and move the joint

head and tail or lower half of the body

• Cartilage
• a white, semi-opaque, fibrous connective tissue that cushions the joints and prevents wear on the joint surfaces

excessive, repeated stress is placed on one area of the body over an extended period of time, the affected tissues may begin to fail

movement in which an extremity describes a circle (360 degrees)

return from flexion, movement that increases the angle between 2 bones

joint angle diminishing, most movements are forward movements

divides the body into front and back. Abduction and Adduction occur within the frontal plane

divides the body into upper and lower portions. Rotation occurs within the horizontal plane

a point at which 2 or more bones meet and where movement occurs

• Ligament
• band of fibrous tissue that connects bone to bone and provides joint stability.

overstretching, overexertion, or overuse of soft tissue, less severe than a sprain. May occur from a slight trauma or unaccustomed repeated trauma

increasing the intensity (resistance), frequency, or duration of the training above the levels normally expected

is irritation and swelling of the thick tissue on the bottom of the foot.

movement around an axis or pivot point

divides the body into right and left portions. Flexion and extension occur within the sagittal plane

ice pack, proper footwear and othopedics. Stretch calfs, do heel raises

proper position, sleep position, eat healthy, exercise

Maintaining voice quality requires having the proper environmental setting, breathing, word attack and muscle tension. The instructor who ignores a sore throat and pushes to be heard is beginning a cycle of muscle abuse.

1. form and technique 2. rest 3. footwear/equip 4. frequency of exercise 5. intensity 6. duration

R: Rest I: Ice C: Compression E: Elevation (heat only after 48 hrs)

1. unusual signts, 2. appearanch/behaviors 3. odors 4 noises

F: Frequency I: Intensity T: Time, T:Type

beginners must enjoy the type of exercise to increase their frequency and intensity

specific adaptions in the metabolic and neuromuscular systems depending on the type of program or exercises that are performed

S: Specific, A: Adaptation to I: Imposed D: Demands. Means you get better at things the more you train for them

usually caused by a severe s tress, stretch or tear of the soft tissues such as ligaments or joint capsules

dense, fibrous connective tissue that forms the end of a muscle and attaches muscle to bone

implies that there is an optimal level of overload that should be achieved, and an optimal time frame for this overload to occur. Overload should not be increased too slowly or improvement is unlikely. Overload that is increased too rapidly will result in injury or muscle damage. Exercising above the target zone is counterproductive and can be dangerous. For example, the weekend athlete who exercises vigorously only on weekends does not exercise often enough, and so violates the principle of progression.

dictates that athletes lose the effects of training when they stop working out. Conversely, it also means that detraining effects can be reversed when they resume training. In short, If you don't use it, you lose it. (1)

in itself is fairly simple, not to mention self explanatory. In a nutshell it is training above and beyond your body's ability to adapt positively.

1. Cardiovascular Fitness: 2. Body Composition: body fat compared to lean body mass (muscle, bone, water,etc) 3. Flexibility: The range of movement possible at various joints. 4. Muscular strength: 5. Muscular endurance

1. Speed:2. Agility 3. Balance 4. Coordination 5. reation time 6. Power

Adults needs 2.5 hrs (150 min) moderate intensity or 1.25 (75 min) per week vigorous intensity aerobic exercise. Added benefits if increase to 5 hrs (300min) or (75 min) vigorous. Add muscle strenthening.

IHRSA: Intl health racquet and sportsclub assoc.

Body mass index. When BMI is over 30.

Medical history review 2. Risk factor assessment and stratification 3. Prescribed medications 4. Level of physical activity 5. Establish if physician consent is necessary 6. Administer fitness tests and evaluate results 7. Set up exercise prescription 8. Evaluate progress with follow-up test

Physical Activity Readiness Questionnaire.

Low-risk participants include men < 45 yr and women < 55 yr who are asymptomatic and meet no more than one risk factor threshold from table 3.1.

• PAR-Q: Moderate Risk
• Moderate-risk participants include men 45 yr and older and women 55 yr and older or people who meet the threshold for two or more risk factors from table 3.1.

High-risk participants include individuals who have known cardiovascular (e.g., cardiac, peripheral vascular, or cerebrovascular), pulmonary (e.g., chronic obstructive pulmonary diseases), or metabolic (e.g., type 1 and type 2 diabetes) disease or who show signs or symptoms suggestive of these diseases

1. Nausea or vomiting 2. Dixxiness 3. signs of fatigue 4. tightness in chest 5. staggering or loss of motor control 6. labored breathing 7. allergic reactions 8. blurred vision 9. mental confusion 10 musculoskeletal pain 11 excessive HRT elevation

1. lasting fatigue 2. overuse or stress 3. injuries 4. increase resting HRT 5. slower recovery after 6. decrease in strength 7. constant soreness or pain

1. Vary class type and intensity to alter stresses 2. Limit number of high impact movements 3. Always perform and adequate warmup 4. (with active stretching) and cooldown 5. Correct muscle imbalances 6. Provide alternatives so individuals can increase or decrease intensity as needed

Participants should be advised to hydrate before, during, and after exercise. (8-10 before, 3-4 during,16 oz for every lb. lost)

Prevention of weight gain, lower risk of stroke, lower risk of high blood pressure, reduced depression, lower risk of breast cancer, lower risk of type 2 diabetes, lower risk of coronary heart disease, weight loss

This repetitive form of training leads to the adaptation response. The body begins to build new capillaries, and is better able to take in and deliver oxygen to the working muscles. Muscles develop a higher tolerance to the build-up of lactate, and the heart muscle is strengthened. These changes result in improved performance particularly within the cardiovascular system

1) Increased blood flow - exercise forces the left ventricle to pump larger volumes of blood. Heart pumps more blood per beat. 2) Increased oxygen delivery and carbon monoxide removal - 3) Increased maximal oxygen uptake and aerobic power -

Energy is the ability to do work. Our main source of energy is the SUN!

ATP = Adenosine triphosphate. Intracellular carrier of chemical energy produced by the body for muscle work.

1) fuel source = chemical 2) Intensity = high 3) Duration = 1-5 Seconds

1. Power lifting 2. 100 & 200 meter running sprints. 3. Shot put & discus

1) Fuel source = glucose - the usable form of carbohydrate in our body 2) Intensity = High 3) Duration = 45-90 Seconds

1. basketball. 2. volleyball 3. prolonged sprints

1) Fuel Source = Carbs, fats, protiens 2) Intensity = Low-moderate 3) Duration = atleast 10-15 minutes

sleeping. Walking. Low intensity, long duration physical activity.

With oxygen, or in the presence of oxygen

Requiring no oxygen; usually short spurt high energy activities

After 3-4 min of exercise, oxygen uptake has reached an adequate level ;to meet the oxygen demand of the tissues; heart rate, cardiac output and pulmonary ventilation have attained fairly consistent levels.

traditionally known as oxygen debt, refers to oxygen uptake remaining elevated above resting levels for several minutes during exercise recovery.

A period in which the level of oxygen consumption is below what is necessary to supply appropriate ATP production required of any exercise.

the point at which the body can no longer meet its demand for oxygen and anaerobic metabolism is accelerated

the ability of the body to remove oxygen from the air and transfer it through the lungs and blood to the working muscles; related to cardiorespiratory endurance.

the by-product of anaerobic metabolism of glucose or glycogen in muscle

aerobic: 1. Complete breakdown of glucose 2. Can utilize carbs, fats, or protiens as fuel -3.Long-duration activity 4. smaller EPOC 5. Submaximal work (mod. Intensity) 6. CO2 and H2o are end products 7. use Oxygen in chemical breakdown

anaerobic: 1. Partial breakdown of glucose 2. Can only use carbs as fuel 3. Short-duration activity 4. greater EPOC 5. maximal output (high intensity) 6. lactic acid is by-product 7. doesn't need O2 in chemical breakdown

the volume of blood ejected by each ventricle of the heart during a single stroke

the volume of blood pumped by each ventricle in one minute

the "pumping action" of the muscles in the extremities and respiratory system along with venoconstriction to move oxygen-poor blood back to the heart

a condition caused by ceasing vigorous exercise too quickly so that blood remains in the extremities and may not be delivered quickly enough to the heart and brain

the greatest volume of air that can be forcibly exhaled after the deepest inspiration

120/80

a dangerous condition that can occur if an individual holds his/her breath causing the glottis to close and stomach muscles to contract, forming an unequal pressure in the chest cavity, reduced blood flow to the heart and insufficient oxygen to the brain. Dizziness and temporary loss of consciousnes may occur.

• Joint
• the point at which two or more bones meet or articulate and where movement occurs

bands or sheet-like fibrous tissue that connect bones to bone and reinforce joints from dislocation; they are nonelastic and have limited ROM.

Band of dense fibrous tissue forming the termination of a muscle and attaching muscle to the bone with a minimum of elasticity

White, semi-opaque fibrous connective tissue; cushions and prevents wear on articular surfaces

• Medial / Lateral
• toward the midline / away from the midline

Front / Back

Lying face up / lying face down

• Adduction
• Movement toward the midline of the body

upper half / lower half

Movement around an axis

• Unilateral / bilateral
• affects one side of the body / affects both sides of the body

Increasing the angle between 2 bones; the straightening of a muscle previously in flexion

1) Horizontal (transverse) = top/bottom 2) Sagittal - Sides or left/right 3) Frontal - Front/back

decreases the angle between 2 bones

Movement away from the midline of the body

movement in which the extremity describes a 360 degree circle

A prime mover; directly responsible for a particular action

acts in opposition to the action produced by a prime mover

The muscles performing the work

muscles that help perform the work

help prevent undesired or unnecessary motions

a muscle contraction in which the tension remains constant as the muscle shortens or lengthens Example - Planks

muscle shortens as positive work is done against gravity. Example: Bicep curl

muscle lengthens while contracting, developing tension as when the muscles oppose the force of gravity

tension remains constant as the muscle shortens or lengthens. Example. Sit ups

contractions in which the tension developed by the muscle while shortening at constant speed is maximal over the full ROM. Example - Arm stroke while swimming

1) Concentric 2) Eccentric 3) Isometric

able to generate quick, high intensity contractions but are more easily fatigued Example - short spurt activities such as sprinting

• Slow twitch muscle fibers
• designed for prolonged submaximal aerobic activities and are slow to fatigue Example - long term low-moderate intensity such as long distance running

Increases bone density

increases both physical appearance & physical performance

improves tissue elasticity and helps to facilitate movement

1) Scoliosis 2) Kyphosis 3) Lordosis

1) water 2) carbs 3. protein 4. fat 5. vitamins 6. minerals

Simple - sugars, are primarily found in fruits, vegetables, milk, and milk products Complex - glucose molecules linked together as polysaccharides, or many sugar units found in grains, legumes and veggies such as potatoes

Inorganic compounds that assist processes such as regulating activity of enzymes and maintaining acid base balance and are structural components of body tissue

are excreted by the kidneys, not likely to be toxic, Water-soluble vitamins are those that dissolve in water upon entering the body

Non-caloric organic compounds needed in small quantities to assist in such functions as growth, maintenance and repair

are stored in the liver and can be toxic with over dosing

1. limit food with saturated and transfats, cholesterol, added sugars, salt, and alcohol 2. limit calories and increase physical activity. 3. regular physical activity 4. fruits and vegtables (choose from 4 veg. subgroups) 5. consume 3 cups/day of milk / milk products 6. less than 10% calories from fatty acids and less than 300 mg/day cholesterol 7. 3 or more ounces of whole grain 8.physical fitness by including cardiovascular conditioning, stretching exercises for flexibility, and resistance exercises

MyPyramid offers personalized eating plans and interactive tools to help you plan/ assess your food choices based on the Dietary Guidelines for Americans. It will help to give participants a better understanding of what they should be eating and how much physical activity they need to maintain a healthy lifestyle.

muscle suppleness, joint mobility, decrease muscle tension

Improve joint mobility, Enhance physical performance, Decrease injury

Static, Dynamic, PNF (Proprioceptive Nueromuscular Facilitation)

Placing target muscles in a position of elongation and holding

Stretching with movement through full ROM

Proprioceptive Nueromuscular Facilitation -Active contraction prior to stretch- not used assistance needed

• What are the four special considerations of flexibility training?
• Intensity speed and control, ROM, Body temp

promote mind/body awareness, facilitate relaxation response

mental, combo

Hot tubs / saunas, method selection

It decreases it.

May be unable to accurately monitor HR

8 beats per measure

4 measures = Musical Phrase

Measured motion

march, step touch, squat, plie

Jog, jump, hop, jack, twist, splits, pendulum

skip, twist

One foot is always on or near the floor

Both feet on the floor rolling through a toe-ball-heel motion every time

Both feet leaving the floor alternately or at the same time

Nonsynovial, synovial