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LESSON ONE

LESSON ONE. AMINISTRATION COMPONENTS OF FITNESS AEROBIC FITNESS VO2 MAX ENERGY SYSTEMS ONSET OF BLOOD LACTIC ACID (OBLA). COMPONENTS OF FITNESS. CARDIORESPIRATORY ENDURANCE MUSCULAR STRENGTH MUSCULAR ENDURANCE BODY COMPOSITION FLEXIBILITY. AEROBIC ACTIVITY. USES LARGE MUSCLE GROUPS

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LESSON ONE

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  1. LESSON ONE • AMINISTRATION • COMPONENTS OF FITNESS • AEROBIC FITNESS • VO2 MAX • ENERGY SYSTEMS • ONSET OF BLOOD LACTIC ACID (OBLA)

  2. COMPONENTS OF FITNESS • CARDIORESPIRATORY ENDURANCE • MUSCULAR STRENGTH • MUSCULAR ENDURANCE • BODY COMPOSITION • FLEXIBILITY

  3. AEROBIC ACTIVITY • USES LARGE MUSCLE GROUPS • RHYTHMIC • CONTINUOUS/INTERVAL • RAISES HR TO TRAINING LEVEL • GREATER THAN 20 MINUTES

  4. OXYGEN CONSUMPTION VO2 MAX: THE MAX AMOUNT OF O2 THAT THE BODY IS ABLE TO UTILIZE PER MINUTE OF PHYSICAL ACTIVITY • VO2 MAX IS CONSIDERED THE SINGLE, BEST INDICATOR OF A PERSONS LEVEL OF AEROBIC FITNESS • VO2 MAX OCCURS WHERE A FURTHER INCREASE IN WORK IS NOT ACCOMPANIED BY AN ADDITIONAL INCREASE IN O2 CONSUMPTION

  5. STROKE VOLUME sv • VOLUME OF BLOOD PUMPED PER BEAT

  6. CARDIAC OUTPUT • VOLUME OF BLOOD PUMPED PER MINUTE CO = HR X SV

  7. FICK PRINCIPLE • THE AMOUNT OF OXYGEN USED IS A FUNCTION OF HOW MUCH BLOOD IS SENT TO MUSCLE AND HOW MUCH O2 IS IN THE BLOOD (A-V) O2 DIFFERENCE FICK EQUATION: VO2 = CARDIAC X (A-V) 02 OUTPUT DIFFERENCE

  8. GAS TRANSPORTAND EXCHANGE DIFFUSION • OXYGEN • HEMOGLOBIN • CARBON DIOXIDE • CARBON MONOXIDE

  9. CHANGES IN OXYGEN TRANSPORT CAPACITY CAUSES: • LOSS OF BLOOD • LACK OF OXYGEN IN AIR • BLOCKADE OF Hb • ANEMIA

  10. SOURCES OF ENERGY • CARBOHYDRATE • FAT • PROTEIN ATP ADENOSINE TRIPHOSPHATE

  11. ENERGY SYSTEMS • PHOSPHAGEN (ATP + CP) • ANAEROBIC GLYCOLYSIS • AEROBIC RESPIRATION • AEROBIC GLYCOLYSIS • BETA OXIDATION

  12. ATP + CP • CREATINE PHOSPHATE (CP): HIGH ENERGY COMPOUND • RAPID ENERGY PRODUCTION • OCCURS WITHOUT OXYGEN • IMMEDIATE ENERGY RESERVE • 30 SECONDS HIGH INTENSITY

  13. ANAEROBIC GLYCOLYSIS • SPLITTING OF GLUCOSE WITHOUT OXYGEN • BRIDGES THE GAP - BEGINNING OF EXERCISE • PRODUCES HIGH LACTIC ACID CONCENTRATIONS • 2-3 MINUTES OF INTENSE EXERCISE

  14. AEROBIC GLYCOLYSIS • BEGINS WITH GLUCOSE • FORMS PYRUVIC ACID • IN THE PRESENCE OF O2 PYRUVIC ACID IS METABOLIZED INTO CO2 AND H2O • KREBS CYCLE - CHEMICAL BREAKDOWN OF PYRUVIC ACID

  15. BETA OXIDATION • FAT METABOLISM • REQUIRES OXYGEN • LONG DURATION EXERCISE • LOWER INTENSITY

  16. SUBSTRATE UTILIZATION DEPENDENT ON 3 FACTORS: • INTENSITY/DURATION • STATE OF TRAINING • DIET

  17. O.B.L.A • LACTIC ACID ACCUMULATION • EXPRESSED AS A PERCENTAGE OF MAXIMAL O2 UPTAKE • NORMALLY OCCURS BETWEEN 55% AND 65% OF VO2 MAX • OCCURS AT 80% VO2 MAX IN HIGHLY TRAINED ATHLETES

  18. REMOVAL OF LACTIC ACID • OXIDATION TO CO2 AND H2O • LOSS IN URINE AND SWEAT • CONVERSION TO GLUCOSE OR GYCLOGEN

  19. OBLA “FACTS” • INTENSITY DEPENDENT • CAN BE TRAINED • CAN BE POSTPONED

  20. LESSON TWO • HEART RATE RESPONSE • HEART RATE MONITORS • MAX HEART RATE/RECOVERY RUN

  21. HEART RATE RESPONSE • HEART RATE AND OXYGEN UPTAKE HAVE A LINEAR RELATIONSHIP • HEART RATE IS CONSIDERED A GOOD WAY TO ESTIMATE EXERCISE INTENSITY.

  22. DETERMINING TRAINING HEART RATE • ESTIMATE MAXIMUM HR (MHR) 220 - AGE = MHR • DETERMINE HEART RATE RESERVE HRR = MHR - RESTING HEART RATE • TRAINING HEART RATE (THR) (____% X HRR) + RHR = THR

  23. RATE OF PERCEIVED EXERTION 6 7 VERY VERY LIGHT 8 9 VERY LIGHT 10 11 LIGHT 12 13 SOMEWHAT HEAVY 14 15 HEAVY 16 17 VERY HEAVY 18 19 VERY VERY HEAVY 20

  24. LESSON THREE • FACTORS AFFECTING AEROBIC EXERCISE • SHORT TERM RESPONSES • LONG TERM ADAPTATIONS

  25. FACTORS AFFECTING AEROBIC EXERCISE • MODE OF EXERCISE • HEREDITY • POTENTIAL FOR FITNESS • GENDER • AGE • BODY COMP0SITION • LEVEL OF ACTIVITY

  26. EXERCISE PRESCRIPTIONFITT PRINCIPLE FREQUENCY 3 - 5 TIMES PER WEEK INTENSITY 60%-90% OF MHR 12-14 RPE SCALE 50%-80% VO2 MAX TIME 20-30 MINUTES TYPE LARGE MUSCLE GROUPS RHYTHMIC CONTINUOUS

  27. SHORT TERM RESPONSES TO AEROBIC EXERCISE • INCREASE IN PULMONARY VENTILATION (RESPIRATION) • INCREASE IN HEART RATE • INCREASE IN STROKE VOLUME • INCREASE IN CARDIAC OUTPUT • INCREASE IN MUSCLE TEMPERATURE • INCREASE IN BLOOD FLOW TO HEART

  28. LONG TERM ADAPTATIONS TO AEROBIC EXERCISE • DECREASE IN RHR • LOWER HR AT A GIVEN WORKLOAD • DECREASE IN HR RECOVERY TIME • INCREASE NUMBER AND SIZE OF FUNCTIONAL CAPILLARIES • INCREASE IN CARDIAC OUTPUT • INCREASE IN STROKE VOLUME • INCREASE IN THE NUMBER AND SIZE OF MITACHONDRIA • INCREASE IN THE ABILITY TO MOBILIZE AND UTILIZE FAT • DECREASE IN BLOOD LIPIDS • DECREASE IN RESTING BLOOD PRESSURE

  29. LONG TERM ADAPTATIONS TO AEROBIC EXERCISE MUSCULOSKELATAL BENEFITS • INCREASED MUSCULAR STRENGTH • INCREASED CAPILLARY DENSITY IN MUSCLE • STRENGTHENING OF TENDONS, LIGAMENTS, AND JOINTS • COUNTERACTS OSTEOPOROSIS MISCELLANEOUS BENEFITS • ENHANCED TOLERANCE TO HEAT • RELEASE OF ENDORPHINES “RUNNERS HIGH”

  30. LESSON FOUR • AEROBIC FITNESS ASSESSMENT • EXERCISE PRESCRIPTION

  31. AEROBIC FITNESS ASSESSMENT VO2 MAX: THE MAX AMOUNT OF O2 THAT THE BODY IS ABLE TO UTILIZE PER MINUTE OF PHYSICAL ACTIVITY • VO2 MAX IS CONSIDERED THE SINGLE, BEST INDICATOR OF A PERSONS LEVEL OF AEROBIC FITNESS • VO2 MAX OCCURS WHERE A FURTHER INCREASE IN WORK IS NOT ACCOMPANIED BY AN ADDITIONAL INCREASE IN O2 CONSUMPTION

  32. EXPRESSING VO2 • ABSOLUTE VO2/VO2 MAX: L/min • RELATIVE VO2/VO2 MAX: ml O2/Kg/min

  33. ASSESSING VO2 MAX MAXIMAL TEST: REQUIRES A PERSON TO EXERCISE TO EXHAUSTION SUBMAXIMAL TEST:MEASURES AN INDIVIDUALS RESPONSE AT SUBMAXIMAL EXERCISE. • VO2 MAX IS PREDICTED FROM EXERCISE HEART RATE FOR THE GIVEN SUBMAXIMAL EXERCISE

  34. ASSESSING VO2 MAX • LAB • FIELD • MAX • SUBMAX

  35. BENEFITS OF TESTING • ASSESSES STRENGTHS AND WEAKNESSES • PROVIDES BASELINE DATA • PROVIDES FEEDBACK • PROVIDES HEALTH ASSESSMENT • PROVIDES UNDERSTANDING

  36. TESTING WILL NOT • PREDICT FUTURE “GOLD MEDALISTS” • SIMULATE ACTUAL PHYSICAL DEMANDS OF SOME SPORTS

  37. 2 MILE RUN TEST MEN: VO2MAX = 99.7 - (3.35 X TIME) WOMEN: VO2MAX = 72.9 - (1.77 X TIME)

  38. PRINCIPLES OF EXERCISE • OVERLOAD • PROGRESSION • RECOVERY • SPECIFICITY • REGULARITY • VARIETY • BALANCE

  39. 3 PHASES OF AN AEROBIC EXERCISE PROGRAM • PREPARATORY PHASE • USUALLY LASTS 4-6 WEEKS • CONDITIONING PHASE • USUALLY LASTS 12-20 WEEKS • INTENSITY 70 - 80 HRR • DURATION/FREQUENCY INCREASED BY 10% PER WEEK • MAINTENANCE PHASE • BEGINS 6 MONTHS AFTER STARTING PROGRAM • CONTINUES FOR A LIFETIME

  40. PHYSIOLOGICAL EFFECTS OF A WARM UP • INCREASE IN BODY TEMPERATURE • INCREASE IN BLOOD FLOW TO MUSCLES AND HEART • DECREASED MUSCLE CONTRACTION AND REFLEX TIME • DECREASES CHEMICAL REACTION TIME

  41. PHYSIOLOGICAL EFFECTS OF A COOL DOWN • DECREASED LACTIC ACID LEVELS • PREVENTS BLOOD POOLING • STRETCHING WARM MUSCLES IMPROVES FLEXIBILITY • DECREASED CHANCES OF CARDIAC IRREGULARITIES

  42. EXERCISE ADHERENCE • FUN • CROSS-TRAINING • REGULARITY • PROPER EQUIPMENT • TRAINING PARTNER • SET GOALS • AVOID OVERTRAINING • KEEP A LOG • ASSESSMENTS • MONITOR HEALTH

  43. LESSON FIVE • FATIGUE • DELAYED ONSET OF MUSCLE SORENESS (DOMS) • CONTRAINDICATIONS • ENVIRONMENTAL CONSIDERATIONS • STADIUM STAIR CLIMBING

  44. MECHANISMS OF FATIGUE POSSIBLE CAUSES: • DECREASED ATP SUPPLY • INCREASE IN LACTIC ACID • DEHYDRATION • MOTIVATION • HYPERTHERMIA • DEPLETION OF GLYCOGEN • ELECTROLYTE IMBALANCE

  45. POSSIBLE CAUSES OF MUSCLE SORENESS • ACUTE:LACK OF BLOOD FLOW (O2) AND GENERAL FATIGUE OF MUSCLES • DELAYED ONSET OF MUSCLE SORENESS (D.O.M.S.): • 12 HOURS AFTER EXERCISE • MAY LAST 2-4 DAYS • TEARS TO MUSCLE AND CONNECTIVE TISSUE • INCREASE FLUID RETENTION • MUSCLE SPASMS • NOT A SPRAIN OR INJURY • PREVENTION: WARM UP, START SLOW, COOL DOWN PROPERLY

  46. CONTRAINDICATIONS OF EXERCISE • RECENT HEART ATTACK • UNSTABLE ANGINA PECTORIS • ABNORMAL HEART ACTIVITY • PAIN IN CHEST, ARMS FOLLOWING ACTIVITY • DIZZINESS, LIGHT HEADINESS • LACK OF COORDINATION, CONFUSION, COLD SWEATING • ILLNESS, PARTICULARLY VIRAL INFECTIONS

  47. SYMPTOMS OF OVERTRAINING • MUSCLE SORENESS • HEADACHES, SORE THROAT, MILD COLD • IRRITABILITY • INSOMNIA • LACK OF INTEREST IN DAILY ACTIVITIES • LOSS OF APPETITE • SUDDEN DROP IN WEIGHT • CONSTIPATION OR DIARRHEA • SKIN ERUPTIONS • ABNORMALLY HIGH RHR

  48. RISK FACTORS • AGE • HEREDITY • GENDER • SMOKING • OBESITY • LACK OF EXERCISE • HIGH CHOLESTEROL • HIGH BLOOD PRESSURE • ABNORMAL EKG • STRESS • DIABETES

  49. EXERCISING IN THE COLD • DRESS IN LAYERS • AVOID PROFUSE SWEATING • AVOID WIND CHILL FACTOR • DRINK PLENTY OF WATER ____________________________ HYPOTHERMIA FROSTBITE

  50. MAJOR FORMS OF HEAT ILLNESS • HEAT CRAMPS: MUSCLE PAIN AND SPASM • HEAT EXHAUSTION: WEAK, RAPID PULSE, LOW BLOOD PRESSURE, HEADACHE, AND DIZZINESS • HEAT STROKE: CEASATION OF SWEATING, DRY, HOT SKIN AND VERY HIGH BODY TEMPERATURE - THE MOST SERIOUS AND COMPLEX HEAT PROBLEM

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