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UA KIN 300 - Fitness and Training Part Two
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KIN 300 Lecture 20Outline of Last Lecture I. Fitness and TrainingOutline of Current Lecture I. Fitness and Training – Continued a. Types of TrainingCurrent Lecture- Neuromuscular Adaptation = new muscle program – effects within first 6 weeks- One rep max, take percentage of that- Recoveryo The muscular system needs time to adapt to training stresses o The physiological & biological mechanisms responsible for gains in fitness operate during the rest intervals between exercise bouts i.e. as we recover, we build strengtho The frequency that one can exercise safely varies according to:  The fitness component being developed  The fitness level of the individualo Exercise epidemiologists suggest the following: Once established, can train the cardiorespiratory system daily Muscle strength/endurance training should be done every other day for same muscle groupo Hypertrophy 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.Health Fitness Training:• Aerobic Training• Continuous versus Interval Training• Anaerobic Training = training for heart and lungs• Strength Training• Training the Core• Flexibility TrainingAerobic Training:• Short to long duration exercise completed with the aid of oxygen & the aerobic energy systems • Used to build cardiorespiratory endurance (i.e. strengthen the heart & lungs)• Main goal is to build upon the health related component of fitness: cardiorespiratory endurance• Aerobic = oxygen vs. anaerobic = non oxidative• Football and baseball are anaerobic (with aerobic recovery)• Many different types of training can be done using the aerobic system including but not limited to:• Walking—the most popular • Running• Biking• Dancing, etc.Continuous versus Interval Training:• Both are commonly used in aerobic training• Continuous training• Engaging in sustained exercise with heart rate at a consistent rate at or above the threshold level• Traditional type of training used by walkers, joggers, cyclists• Best method of training for beginners• Interval training• Vigorous exercise bouts interspersed with rest periods• Runners, swimmers, and athletes often prefer this type of training• Reserved for more advanced exercisers• Harder, more intense than continuous training (common in athletes)Continuous versus Interval Training:• Similarities:• If done at sufficient levels, both will build and maintain high levels of health related components of fitness• Differences• Interval training requires more attention to detail during planning of workout, as must measure intervals• Interval training can lead to more significant gains in skill related components of fitnessAnaerobic Training:• Short-duration exercise completed without aid of oxygen used to build muscle mass• One rep max is anaerobic; seen with interval training (rest period in between)• Main goal is to build skill related components of fitness including: explosive power, speed or agility• Threshold for building anaerobic fitness is much higher than that for aerobic training• Therefore anaerobic training is almost always done with interval (rather than continuous) training with much longer rest periods in between sessions• Used by many athletes including:• Sprinters• Wrestlers• Football players• Gymnasts• Common methods of anaerobic training include:• Sprinting• Weight lifting• Plyometric activities• Running stairsStrength Training:• The primary component of motor-performance fitness• Best done through some form of exercise against resistance, typically through weight training (weights are not necessary though  body weight)• 4 primary variables to consider when strength training:• Amount of resistance (weight) per lift• Number of repetitions of each lift (set)• Number of sets per workout• Number of workouts per week• Use repetition maximums (RMs) to define number of repetitions of each lif• Experts generally agree that weight loads at or exceeding 75% of one’s maximum lifting capacity are most beneficial for developing & maintaining strengthTraining the Core• In addition to regular aerobic training, exercise epidemiologist have determined that core strength/endurance & flexibility are also hugely important (especially in prevention of back pain—2 nd most commonly reported ailment in US)• 29 muscles attach to body’s core:• Abdomen• Pelvic floor• Lateral spinal flexors• Back• Buttock• Hip flexors• These muscles are in charge of two extremely important tasks:• Stabilizing the spine• Assisting in transferring force between upper & lower body• Most popular form of core training is PilatesFlexibility Training:• Flexibility is defined as the ability to move a joint through it’s full range of motion • Flexibility is joint specific, meaning that you must work all major joints, not just a few• Required for movement• Two types of flexibility training:• Static Flexibility: ability to hold an extended position at one end in a joint’s range of motion• Dependent on your ability to: tolerate stretched muscles, joint structure, and tightness of connective tissues• Dynamic Flexibility: ability to move a joint through its range of motion with little resistance• Functionally based on movements• Develops functional flexibility = translates well into activities • Important for daily activities and sportsFlexibility—Benefits include:– Joint health– Prevention of low-back pain and injuries• Specifically the following muscles:– Abdominals– Low Back – Hamstrings– Hip Flexors– Relief of aches and pains – Relief of muscle cramps– Improved body position and strength for sports– Maintenance of good posture and balance• Especially as age– Relaxation– May aid in prevention of arthritis– Improved quality of


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UA KIN 300 - Fitness and Training Part Two

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