Kines 100 Exercise Health and Nutrition Last Lecture Outline 1 Quality of life vs Quantity 2 Health Care Costs 3 What s the difference between Physical activity and Exercise Lecture 4 Current Outline 1 5 Components of health 2 Physical Activity Pyramid 3 Principles of Physical Training Specificity Progressive overload reversibility individual difference 4 Suggested Progression systems 5 Components of Heath Increased heath along the way Cardiorespiratroy Endurance ability of the body to perform prolonged large muscle dynamic exercise at moderate and high levels Muscular Strength capacity of muscle to exert force with a single maximum effort Muscular Endurance capacity of muscle to exert for repeatedly over time while resisting fatigue Flexibility ability of joints to move in full range of motion Body Composition relative proportion of fat free mass bone muscle water and fat in the body Physical Activity Pyramid Sedentary Infrequent Strength training 2 days a week Cardiorespiratory 3 5 days a week for 20 to 60 minutes Moderate intensity most days more than physical intensity Flexibility training 2 days a week Principles of Physical Training Specificity to develop a particular fitness or skill component you must perform exercises specifically designed for that activity Body adapts to the particular type and amount of stress placed on it Train in a specific manner and get specific results Mode Practice on what main component is 12 week program Metabolic challenges account for duration and intensity Progressive Overload Placing increasing and appropriate amounts of stress on the body causes adaptations that improve fitness levels This is determined by frequency intensity and duration of training FIT concept Frequency Intensity Time duration Make sure overload is appropriate and doesn t become overwork Reversibility Fitness improvements are lost when demands on the body are lowered Individual Differences People vary in the adaptation rate and the maximum fitness level that they can achieve Progression Proper Methods Don t have overload components increase together Increase frequency Increase time duration Intensity You do not have to wait until one is completely maxed out before increasing another Use 10 rule as a guide for increasing volume but consider non linear progresson Consider phases of training Beginning Phase Goals Make activity a habit Learn technique Making progress phase this is the implementation of progression methods Maintaining phase level at which you wish to remain Might be determining by fitness goal time availability several other items Suggested Progression Systems Avoid continual linear progression Goes against 2nd half of the overload definition the part is often not mentioned 1st part body adapts 2nd part when the body is rested the body adapts adaption is enhanced by giving the body a chance to catch up to the training Sawtooth method linear progression for 3 weeks cut back for a week keep going up Stairstep gradual incline stay at stress level til body catches up incline yet again
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