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Measures of Fitness Cardiorespiratory, muscular strength, muscular endurance, flexibility and body composition Cardiorespiratory Measure of Fitness The ability of the heart and lungs to deliver oxygen to the working muscles. Muscular Strength Measure of Fitness The ability of the muscles to move a maximal weight one time with perfect form (1RM) Muscular Endurance Measure of Fitness The ability of the muscle to move a certain weight multiple times with perfect form (repetitions) Flexibility Measures of Fitness The ability of a muscle to move a joint through full ranch of "appropriate" motion (ROM) Body Composition Measure of Fitness The client's ratio of lean mass to fat mass. Lean body % + fat body % = 100% or example below Lean mass=70% Fat mass = 30% Body weight = 100% Systolic or top number Pressure in arteries when heart contracts Diastolic or bottom number Pressure in arteries when heart relaxes. Normal Blood Pressure Ranges 130/85 Systolic= below 130 mm/Hg Diastolic = below 85mm/Hg Pre-hypertensive Blood Pressure Ranges Systolic = 130 - 139 mm/Hg Diastolic = 85-89 mm/Hg Hypertensive Blood Pressure Ranges Systolic= 140 + mm/Hg Diastolic = 90 + mm/Hg Blood Pressure Responses to Aerobic/cardio exercise Systolic pressure increases, while diastolic remains constant or decreases slightly. Blood Pressure Responses to Anaerobic exercise. Systolic & diastolic both increase (making it dangerous for hypertensives to perform resistance training) Stroke volume Volume or amount of blood released from the heart with each beat. Cardiac Output SV x HR = Q or How much blood is pumped per minute. Heart Rate How many times the heart beats per minute (BPM) Resting Heart Rate Range for Athletic fitness 28 to 40 Resting Heart Rate Range for Bradycardia (slow) below 60 Resting Heart Rate Range for Average Adult (includes non exercisers) 60 to 100 Resting Heart Rate Range for Tachycardia (fast) faster than 100 (don't work with client, refer to Dr.) VO2 Max The maximal amount of oxygen that the blood can transport and the cells can utilize., Oxygen Extraction: The ability of the cells to remove (extract) oxygen from the bloodstream & utilize it. Energy Production in the Cells ATP= Chemical Energy, to make ATP we need 3 phosphate molecules: CP=Creatine Phosphate ADP=Adenosine Di Phosphate ATP = CP + ADP Methods of ATP Production: Anaerobic production: produced using glucose/glycogen without oxygen. Aerobic production: Produced using stored body fat with oxygen Phosphagen System: Anaerobic, uses ATP really fast (only makes about 2 per cycle) with this intensity of exercise we are using the ATP faster than we can make it. Used in short burst of high intensity exercise usually lasting about 10 seconds Glycogen (Lactic Acid) System Anaerobic system, high intensity, not quite as high as phosphogen system, this is at fitness levels, for durations of about 1 to 2 minutes. Aerobic System Aerobic system, usually for durations of 3 minutes or longer. During a bench press to failure in 12 reps, which (energy) pathway is used? Anaerobic, glycogen. Takes between 1 to 3 minutes to complete this task with perfect form. Which pathway is used for a 40 minute aerobics class? Aerobic, any activity that takes longer than 3 minutes. Which pathway is used to sprint to cross the finish line at the end of a 2 mile run? Anaerobic/phosphogen, quick burst of activity 10 seconds or less calls on the phosphogen system. Which pathway is used for 20 minutes of swimming? Aerobic, lasting longer than 3 minutes. Which pathway is used for abdominal crunches to failure in 1 minute? Anaerobic/glycogen: because it takes 1 minute to complete. Which pathway is used for 1RM leg press? Anaerobic/phosphogen, because it takes 10 seconds or less to lift this one rep. What are the Muscle Fiber Types? Slow Twitch: Type 1, highly oxidative and fatigue slowly. Fast Twitch Type 2A, highly flycotic and fatigue rapidly. Average person: 45% - 55% slow & fast twitch. Type 2A fibers can what? Go either way, depends on how you train them. What type of fibers for Olympic swimmer, Olympic football player, Olympic basketball player, Olympic power lifter? All would be fast twitch, need to move fast, switch directions fast etc.. Motor Units A group of muscle fibers and the nerve that enervates them. What is the "All or None" principle? All muscle fibers in a motor unit contract maximally or not at all. Static Balance To stand still & balance Dynamic balance Movement w/ balance. Acceleration To get it moving Momentum To keep it moving Levers Arms & legs, the longer the lever, the more torque you will have. The shorter the lever, the easier the lift and also will make faster (think of running with arms long and straight with no bend?) Torque Rotational force on a joint. Overload: Subjecting the body to new stresses and challenges, adding weight with strength training or making your clients cardio workout faster. Specificity Train the client in a manner compatible with their stated goals, training for a marathon, then train with distance running, etc. Reversibility: Use it or lose it!! (Strength is lost at 1/2 the rate of gain) What are the Adaptations to Training? 1.)More efficient cardio system= heart and lungs will work better. 2.)Muscular hypertrophy= Muscles will increase in size (tone) 3.)Connective tissue strengthening= ligaments/cartilage/tendons all get stronger so you will be at less risk of injury. 4.)Increased neuromuscular function: Nerves become quicker to respond. 5.) Improved sense of well being: Feel better 6.) Improved body image; will feel better about ourselves. Cortisol Secreted by the Adrenal gland, stores fat, converts muscle mass to glycogen. Growth hormone Secreted by the Pituitary gland, increases strength, metabolizes fat. Testosterone Secreted by the testes or ovaries, increases size and strength and libido. Insulin Secreted by the pancreas, utilizes glucose, metabolizes fat. Epinephrine Secreted by the adrenal fland, promotes the fight or flight response (adrenaline) General guidelines for working out in heat, humidity, altitude, cold & or pollution? 1.) longer warm up and cool downs. 2.) Proper dress 3.)Watch HR response. 4.) Adaptation in 10 to 14 days. 5.) Ensure proper hydration. Your client is experiencing a spike in a hormone that causes the body to increase bellly fat while decreasing muscle mass. This client's __________ level is probably too high? Cortisol, responsible for belly fat & usually elevated with stress. Following 12 weeks of training, your client's resting heart rate fell from 74 bpm to 64 bpm. You explain that this drop is due to _______? An increase in stroke volume, or the amount of blood that is pumped out per beat. The wast product of anaerobic ATP production is? Lactic acid, if kept in muscles, it will cause muscle soreness, to avoid, stretch and hydrate. Muscle tissue is comprised mainly of? Water, thats why when your dehydrated you get muscle cramps. Which of the energy systems would supply the majority of the energy for a client performing 10 chest presses to failure? Glycogen, takes longer than 10 seconds (phosphogen) but shorter than 3 (aerobic) Your client experiences delayed onset muscle soreness 24 to 48 hours after an exercise session. You inform the client that is is most likely due to? Small tears in the muscle's connective tissue, lactic acid accumulation would cause soreness the same day. While consulting with a new client she expressed concern over strength training because she does not want to "bulk up" like a man. Your explain that physiologically women are not able too gain muscle mass like men because they lack sufficient: Testosterone Vasoconstriction of small blood vessels is not a consequence of the warm up. An acute bout of aerobic exercise will do what to your blood pressure? It will definitely raise the blood pressure, systolic will raise, but diastolic will not. Hypertrophy is a result of what? An increase in the cross-sectional area, an increase in the size of the muscle fibers, an increase in the size of actin and myosin filaments. The amount of blood ejected from the heart with each beat is known as: Stroke volume The anaerobic threshold can be described as? The point at which adequate oxygen is unavailable. Your client increased his strength by 50% during the first 8 weeks of training. These strength gains are due primarily to : Neurological improvements, muscles getting used to being active, getting used to movements. What activity would be well suited for a client who has 70% slow twitch fibers and 30% fast twitch fibers? Endurance activity. Slow twitch muscle fibers are best suited for? Endurance activities. Exercise has been shown to increase the HDL and decrease the LDL cholesterol. HDL (happy cholesterol) LDL (lousy cholesterol)