KIN 300 Lecture 19 Outline of Last Lecture II Guest Speaker Notes a Strength and Conditioning Outline of Current Lecture I Fitness and Training Current Lecture Dose Response Debate There is ample evidence that supports that assentation that regular physical activity has beneficial effects on all health outcomes There is strong suggestion of an inverse linear relationship between regular physical activity Rates of all cause mortality Total CVD coronary heart incidence mortality Incidences of type II diabetes Fitness improves when the amount of exercise is gradually increased called the principle of progressive overload Asks the question How much of what kind of activity at what intensity for how long and how frequently i e What dose of exercise is necessary to achieve the beneficial health responses ACSM recommends an energy expenditure of 1 000 3 000 cals per week achieved through 3 5 workouts per week These notes represent a detailed interpretation of the professor s lecture GradeBuddy is best used as a supplement to your own notes not as a substitute Intensity Time Type Refers to how often you engage in the activity Refers to the level of exercise stress that is progressively increased to produce the desired outcome Refers to the amount to time that you engage in a specific activity Type or Mode Time or Duration Frequency Intensity Frequency Exercise epidemiologists recommend using the FITT principle in determining the appropriate dose of exercise Refers to the type of activity you should be doing to work on that specific fitness goal How do you determine intensity Estimate your maximum heart rate MHR 220 your age MHR Multiply your MHR by selecting an appropriate range of 65 90 People who are unfit should start at 55 of MHR Example 19 year old MHR 220 19 201 65 training intensity 0 65 X 201 131 bpm 90 training intensity 0 90 X 201 181 bpm This individual should maintain a HR between 131 181bpm So How much of what kind of activity at what intensity for how long and how frequently is necessary to achieve the beneficial health responses Exercise epidemiologist answered this does questions with the following statement position published by Health Human Services Adults should do at least 150 minutes 2 hours and 30 minutes a week of moderate intensity or 75 minutes 1 hour and 15 minutes a week of vigorous intensity aerobic physical activity or an equivalent combination of moderate and vigorous intensity aerobic activity Aerobic activity should be performed in episodes of at least 10 minutes and preferably it should be spread throughout the week For more extensive health benefits adults should increase their aerobic physical activity to 300 minutes 5 hours a week of moderate intensity or 150 minutes a week of vigorous intensity aerobic physical activity or an equivalent combination of moderate and vigorous intensity activity Additional health benefits are gained by engaging in physical activity beyond this amount Adults should also do muscle strengthening activities that are moderate or high intensity and involve all major muscle groups on 2 or more days a week as these activities provide additional health benefits In 1970 80s aerobic exercise cardiovascular health were the main emphasis in health fitness however muscle strength endurance training became as popular topic of interest especially for athletes Why the interest in muscle strength endurance Muscles are hugely important for many reasons Make up more than 40 of body mass They assist with daily routines Contribute to a substantial portion of metabolic energy reactions in body Important for Motor Skill related fitness concepts including Agility Balance Coordination Power Reaction Time Speed All of which are hugely important for athletes Fitness Training Concepts Principles Benefits of muscular training are numerous and include Improved Performance of Physical Activities Performance of ADLs easier Climbing stairs Walking dog Modest improvements in maximal oxygen consumption Improved Body Composition Increases muscle mass Helps lose fat because metabolic rate is related to muscle mass i e The more muscle mass the higher the metabolic rate Strength training can boost resting metabolic rate by up to 15 Benefits of muscular training are numerous and include Enhanced Self Image and Quality of Life Increases energy Makes daily activities easier more enjoyable Provides stronger firmer looking muscles toned healthy looking body Women tend to lose inches increase strength develop greater muscle definition Men tend to Build larger stronger muscles Prevents injuries Benefits of muscular training are numerous and include Injury Prevention Two key methods include Enabling you to maintain good posture Encouraging proper body mechanics during everyday activities such as walking lifting Makes cells stronger less susceptible to injury particularly of Tendons muscle to bone Ligaments bones to bone Cartilage cushion between bones in joint Benefits of muscular training are numerous and include Improved Muscle and Bone Health w Aging Helps maintain motor nerve connections quickness of muscles Counter acts effects of sarcopenia Sarcopenia muscle mass loss beginning around age 30 Lessens bone loss osteoporosis may even build bone mass in postmenopausal women older men Benefits of muscular training are numerous and include Can prevent muscle nerve degeneration which c compromise quality of life increase risk of hip fractures Prevention of Chronic Disease Helps prevent manage both CVD diabetes Reduced blood pressure Increased HDL decreased LDL Improved blood vessel health Improved glucose metabolism Engaging in exercise physical activity trains muscles to adapt to the stress of that activity and improve their function The human body is very adaptable Over time immediate short term adjustments translate into long term changes and improvements However these changes are not permanent if you don t use them you lose them The goal of physical training is to produce these long term changes and improvements in the body s functioning according to the desired fitness outcome of the individual These principles include Specificity Progressive overload Reversibility Recovery time Principle of specificity Adaptability of muscles to improve their function based on the specific type of training done To develop a particular fitness or skill related component of fitness you must perform exercises specifically designed for that activity i e exercises must be related to