Kines 100: Exercise, Health and Nutrition Last Lecture Outline Lecture 9 1. Assessment of Aerobic Fitness• Why we assessment?• How to asses? 2. Max vs Submax• Data collected • test procedures• Measuring improvement • What are we assessing • Significance 3. Influence factors of VO2 max4. Exercise prescription Current Lecture 1. Finishing up last lecture• Rating perceived exertion • Time/duration 2. Flexibility/muscle structure and physiology• Misconceptions • Stretching and injury prevention• Injury prevention and muscle balance • Stretching techniques3. Muscle BasicsFinishing up last lecture • Rating perceived exertion ◦ Intensity; the Borg category rating scale ◦ Talk test: generally you should be able to carry out a conversation • Time/Duration ◦ Goal dependent ◦ 20-60 minutes ◦ doesn't have to be 1 workout, can be several shorter workouts◦ Longer than 60 mins sometimes needed to address goals, but for health purposes, no need to go beyond. 60+ mins leads to increased risk of injury Flexibility/muscle structure and physiology• Benefits to health ◦ hamstring flexibility and decreased back pain ◦ Other benefits can sometimes be misconceptions• Misconceptions◦ prevents injury ◦ reduces muscle soreness • Stretching and Injury prevention◦ Probably not very beneficial to prevent injury if stretch is done prior to exercise ◦ Perhaps will also decrease performance capacity◦ Probably beneficial if done after exercise especially if focus is on maintaining range of motion (ROM) • Injury prevention and muscle balance ◦ Recipe for preventing overuse injuries ▪ stretch should focus on muscles used in exercise ▪ strengthen the muscles not used (as much) • Stretching techniques◦ health related activities ◦ static stretching recommended for most activities and post exercise stretching ▪ 2-3 sets of a stretch, 30 secs each • Dynamic performance: needs a flexibility program suitable for the activity • Increased range of motion◦ Factors affecting ROM▪ joints, age, gender, body size, activity level ▪ Dominance (right vs left)◦ Consider a stretching program if you wish for increased ROM to last longer Muscle Basics • Muscle an only pull, it cannot pus • Structure: bundle of bundles ◦ tendons, muscle tissues wrapped in tendon • Benefits: similar to cable; increase the strength when working together ◦ equal work distribution/pull◦ stronger/more efficient muscle contraction ◦ less tissue damage • Contractile proteins ◦ actin- thin protein filaments ◦ Myosin- thick protein filaments (cross bridges) • Muscle force development◦ Sliding filament theory◦ Muscle contraction ◦ ATP contribution to muscle contraction • Motor unit ◦ a neuron and all of the muscle fibers to which it connects (stimulates muscle contraction, smallest); need neural impulse in order to happen◦ Vary in size, depends on task of motor unit • All or none principle◦ Nerve impulse is either a full strength impulse of the impulse doesn't occur◦ result is either all muscle fibers connected to nerve cell contract, or none
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