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Chapter 2 Developing a Workout Program Signs of Overdoing It!

Chapter 2 Developing a Workout Program Signs of Overdoing It!. Health is the most important thing a person can obtain Unrealistic expectation / poor working knowledge = discouragement We need to listen to our bodies. Acute Onset Muscle Soreness. During & immediately following exercise

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Chapter 2 Developing a Workout Program Signs of Overdoing It!

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  1. Chapter 2Developing a Workout Program Signs of Overdoing It!

  2. Health is the most important thing a person can obtain • Unrealistic expectation / poor working knowledge = discouragement • We need to listen to our bodies

  3. Acute Onset Muscle Soreness • During & immediately following exercise • Short lived • Ischemia • Lactic acid • Stops when exercise does 14

  4. DOMS Delayed Onset Muscle Soreness 24 – 48 hours after exercise • Exactly cause not known • Tearing of tissue? • Muscle spasms? • Damage to tendons? • Body’s way of telling you you worked hard! 14

  5. Preventing Muscle Soreness • Aerobic exercise • Warm-up • Gradual increase in intensity • Stretching 15

  6. Ways to Avoid Injury - Warming Up • Light locomotor activity (relevance) • Prevents injury •  Heart Rate •  Breathing rate •  Body temperature •  Synovial fluid • Shunts blood from intestines • Mentally prepares you 16

  7. Ways to Avoid Injury - Cooling Down • Slow locomotor moves •  slows heart rate •  body temperature • Prevents venous pooling • Removes lactic acid • Great time to stretch 16

  8. Ways to Avoid Injury -Cross Training No such thing as the single perfect exercise Cross train for: • Aerobic • Strength • Flexibility • Decreases overuse injuries! 17

  9. Cross Training • Uses a variety of activities • Uses the large muscles • Increases strength, flexibility, endurance • Enhances stress tolerance • Makes the body stronger and more powerful 17

  10. Onset of fatigue affect quality of exercise Laboured breathing Pain/heaviness in m Overall fatigue Dizziness/nausea Stitch or cramp Fatigue

  11. Over-training Symptoms • Sudden weight loss • Resting heart rate  • Chronic fatigue • Decreased desire to train • Insomnia • Loss of appetite • Pain around the joints • Decreased performance (How do you solve this?) 18

  12. How you should feel if you are doing it right! Effects of Exercise • Appetite control • Stress reduction • More restful sleep • Fit people fall into deepest level of sleep faster • Flexible muscles have good rom • Reduced recovery time – HR  quickly 22

  13. Improved appearance • Reduction of “Set Point” • Improved Sense of ROM, self image, self confidence • Resistance to colds ( immune system) •  ability to deal with warm weather/humidity • Helps reduce symptoms of PMS • Fit people sweat more (wastes/heat) 22

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