Scientific Foundations of Exercise and Fitness - Seminar 2

1. Scientific Foundations of Exercise and Fitness - Seminar 2 Dr. Hector R. Morales-Negron

2. Today’s Outline • Welcome • Review of Unit 1 • Components of Fitness • Principles of Exercise • Functional Anatomy • Lab/Exercise Requirements • Q and A

3. OPTIMAL PERFORMANCE FITNESS EXERCISE RECOVERY NUTRITION

4. Health Related Components of Fitness • Muscular Strength • Muscular Endurance • Cardio Respiratory Endurance • Flexibility • Body Composition

5. Regularity Progression Variety Recovery Overload Specificity Balance Realism Principles of Exercise Training

6. Principles of Exercise Training • Progression: • start training at level appropriate for initial fitness assessment • gradually increase as body adapts to the training • Regularity: • train often enough for your body to adapt • Overload: • train at levels that exceed normal demands (intensity and/or time) that you place on your body

7. Principles of Exercise Training • Variety: • equipment, exercises & activities • avoid boredom, increase motivation (adherence), reduce risk of overuse injuries • Recovery: • optimal time for sleep and reduced activity • heal from stress of training (rebuilding tissue, replenishing stored energy) • Realism: • training plans and goals must make sense given time and resources available • failing hurts motivation and adherence

8. Principles of Exercise Training • Balance: • between all 5 components (F, CR, MS, ME & BC) • between push and pull movements at each joint • between upper-body and lower-body • Specificity: • training demands must emphasize exact areas of desired improvement • movement velocity and patterns, muscle groups, energy systems, ranges of motion

9. Functional Anatomy

10. Why is it important? • Understand how to help a client? • Professional discussion and assistance • Personal improvement? • Meet which principle of exercise?

11. Muscle Anatomy • If your client want to improve his/her pushing strength, which muscles does she or he needs to work? • How about pulling muscles? • How about lifting strength?

12. What kind of contraction is this one?

13. What kind of contraction is this one?

14. Case Study # 1 You are supervising on a training area when you hear a lot of clanging noise coming from the vicinity of the seated leg press. You see that the exerciser at the machines is not controlling the descent of the weights. You asks him to slowly return the weights down rather than letting them go. He asks you why…what would you respond?

15. Case Study 2 Alice wants to know why she can move a heavier weight when she does wrist curls with her palms up than with her palms down and why she can do more pull ups with her palm facing her than with her palm facing away. How would answer her?

16. General Question • Based on the knowledge you have acquired about the way the muscles work, what kind of muscular strength training would you said would be must effective?

17. Lab Work/Exercise for this Week

18. Lab Intro-1 • A Self Test • Complete the entire questionnaire as per instructions • Evaluate your health related behaviors • Type into Word and turn in by Tuesday.

19. Lab 2-1 – PAR-Q • Questionnaire to identify your readiness to start a new program • Each one of your clients should have a questionnaire like this on day one. • Take the questions seriously, as starting a new program could be challenging without the proper screening • Type into Word and turn in by Tuesday.

20. Questions