KIN 300 Lecture 19Outline of Last Lecture II. Guest Speaker Notesa. Strength and ConditioningOutline of Current Lecture I. Fitness and TrainingCurrent LectureDose-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 weekThese 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.• Exercise epidemiologists recommend using the FITT principle in determining the appropriate “dose” of exercise:• Frequency• Intensity• Time• Type• Frequency • Refers to how often you engage in the activity• Intensity • Refers to the level of exercise stress that is progressively increased to produce the desired outcome• Time or Duration • Refers to the amount to time that you engage in a specific activity• Type or Mode • 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, or150 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 athletesFitness-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• Can prevent muscle & nerve degeneration which c/compromise quality of life & increase risk of hip fractures• 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:• 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