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 max 4 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 techniques 3 Muscle Basics Finishing 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 contract
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