Lesson 1: Cardiovascular Fitness Lesson 2: Muscular Fitness Lesson 3: Flexibility

Lesson 1 – Cardiovascular Fitness

Hint: Without it, we would die instantly!

PREVENTION: Exercise at a Young Age

The ability to persist in physical activities that rely on the HEART, BLOOD VESSELS, and LUNGS to supply oxygen to the working muscles.

 Large Muscle Groups  Rhythmic  Continuous  Aerobic Examples: Swimming, Biking, Running, Cross Country Skiing Rollerblading

 Stronger Heart  Decreased Blood Pressure  Decreased Body Fat  Improved Circulation  Faster Recovery Time  Pumps More Blood Per Beat  Less Risk of Cardiovascular Disease

 F.I.T.T. Principle – A basic philosophy of what is necessary to gain a training effect from an exercise program.  F = Frequency  I = Intensity  T = Time  T = Type

 How often you workout.  Should be a minimum of 3 days per week.

 How hard you work out.  You must maintain your heart rate in the TARGET HEART RATE ZONE for the required time to gain benefits.  Heart Rate should be 60% - 85% between your resting heart rate and your maximum heart rate.

 It is necessary to maintain proper intensity (target heart rate zone) for a duration that will create a training benefit.  Cardiovascular activities should be at least 20 minutes (ideally 30 minutes) to 60 minutes to gain benefit.

 Choose an exercise that will involve as much muscle mass as possible. In other words, exercises that use the whole body or the larger muscle groups such as the legs and/or the back.  The exercise should be rhythmic to allow a consistent intensity.  The exercise should be capable of creating the proper training intensity.

Some examples of activities that create constant heart rate response include: Ex. Walking, Running, Cycling, Swimming, Rowing, Hiking, Cross Country Skiing Some examples of activities that produce varying intensity (intermittent training) include: Ex. Handball, Racquetball, Volleyball, Tennis, Soccer, Squash, Circuit Weight Training

 Gradual increase of the demands placed on the body to get increased results.  Moves beginner to advanced.  Applied in any setting (activities, academics, etc.)

WeeksFrequency (times per week) Intensity (Heart Rate) Time (minutes) 1 –

 To monitor your heart rate, you can take your pulse with your first two fingers at various locations: 1. With palm up, find your pulse at your wrist on the thumb side about 1 inch below the wrist. 2. With palm up at the elbow, find your pulse to the inside of the biceps tendon at the joint. 3. At the side of the neck below the ear, next to the windpipe is a main artery to the head.

 Knowing your heart rate is important for three reasons: 1. It assures you are training at the right intensity to gain benefit from the exercise. 2. It also assures you are exercising at a safe intensity. 3. It can tell you the amount of time you exercised in your target heart rate zone.

Resting heart rate ranges –  40 beats per minute - 60 beats per minute = fit  60 beats per minute beats per minute = normal  Higher than 100 beats per minute = abnormal  The best time to figure out your resting heart rate is as soon as you wake up in the morning!

The rate at which your heart should beat during exercise. 60% - 85% of Heart Rate Range

 Target Heart Rate Target Heart Rate  Benefits of Heart Rate Training Part 1 Benefits of Heart Rate Training Part 1  Benefits of Heart Rate Training Part 2 Benefits of Heart Rate Training Part 2

– Age = Maximum Heart Rate (MHR) 2. Maximum Heart Rate – Resting Heart Rate = Heart Rate Range (HRR) 3. Resting Heart Rate + (HRR x.60) = Lower Limit 4. Resting Heart Rate + (HRR x.85) = Upper Limit

– 20 = 200 (MHR) – 60 = 140 (HRR) (140 x.60) = 144 (Low Limit) (140 x. 85) = 179 (Upper Limit)

 Aerobic Conditioning means it requires oxygen to sustain the activity. Moderate exercise over an extended period of time (uses oxygen).  Anaerobic means with- out oxygen. Short bursts of intense exercise. *Uses energy stored in the muscle.

 In order to use aerobic metabolism, we must exercise at the proper intensity.  The best way to measure our intensity level during cardiovascular activity is with our heart.

Anaerobic Activity It is used by athletes in non- endurance sports to build power and by body builders to build muscle mass. This leads to greater performance in short duration, high intensity activities, which last up to about 2 minutes.

 What is cardiovascular endurance?  What type of exercises benefit the cardiovascular system?  How does cardiovascular fitness relate to good health?  What is your target heart rate? (Please show your work.) Why is it so important to know your target heart rate?  What is the F.I.T.T. formula?

Lesson 2 – Muscular Fitness

 Muscles are what make it possible for you to move. Every time you run, go for a walk, jump, bend your arms or legs, catch, throw, take a breath, blink or smile, you’re using your muscles. Muscles work together by contracting (getting shorter) and relaxing or extending (getting longer) which enable you to make movements, both big and small. Muscles come in all shapes and sizes, like the large ones in your legs to the tiny muscles that you use to blink.

 Because muscles are responsible for every move you make, it is important to take care of them, keep them healthy with proper nutrition, and strong with proper exercise.

1. Skeletal Muscles 2. Smooth Muscles 3. Cardiac Muscles

 These muscles are attached to your bones with tendons and they are responsible for allowing movements that you choose to do. They only work if you decide you want to use them. You use these muscles when you kick a soccer ball, wave at a friend, clap your hands, etc. Skeletal muscles are also known as “voluntary muscles” because you use them when you voluntarily choose to do so.

 These muscles are used unconsciously, meaning they contract and relax without you having control over them. They are used in around all your organs to make sure your organs function properly (including your lungs used for breathing), in your eye-lids when you blink, your intestines for digesting food, and your blood vessels to move blood throughout your body, etc. Smooth muscles are also known as “involuntary muscles” because you do not choose when you want to use them.

 These muscles are only found in and around your heart and they control the pumping mechanism of your heart. The Cardiac muscle is also known as an “involuntary muscle” because you do not have control over your heart beating.

 Skeletal muscles are the muscles you use when exercising, so we will focus on those muscles for the rest of this lesson.

 Biceps – these muscles are found on the front part of your arms and make it possible for you to bend your arms, these are the muscles that flex when they lift up a dumbbell.  Triceps – these muscles are found at the back of your arms and use to straighten your arms.  Deltoids – these muscles are found in your shoulders and let you move both your shoulders and your upper arms, for example when you shrug.

 Trapezius – these are your upper shoulder muscles that also stretch to the back of your neck, they let you move your head and shoulders back and forth.  Pectorals – these are upper chest muscles that make it possible to move your shoulders and arms forward.  Abdominals – these are your stomach muscles that you find under your ribcage and you use these when you sit up or suck your stomach in.

 Gluteus Maximus – these are your bum muscles and are actually your strongest muscles; you use these muscles to straighten your legs from the hip while running, walking or climbing, for example when you go up the stairs.  Quadriceps – these muscles are located on the front of your leg above your knee; you use these muscles when you want to straighten your leg and extend your knee.  Hamstrings – these muscles make up the back part of your legs from your bum (gluteus maximus) to the knees; you use these muscles when you bend your knee and they also help keep the knee joint stable when your move your legs.

Muscular Strength Muscular Endurance Flexibility

The maximum force that can be generated by a specific muscle or muscle group.

A. The maximum force that can be generated by a specific muscle or muscle group. B. The amount of power a muscle can produce over time. C. The length of time a muscle can keep working after overload.

The ability of a muscle group to execute repeated contractions (perform work) over a sufficient time period to cause muscular fatigue.

 Ability to do more strenuous work  Less susceptible to muscular fatigue  Improved appearance  Ability to do more work over a longer period of time  Less injury prone  Athletic performance

What are some myths about strength training?

True or False 1. Women will bulk up quickly after weight lifting. 2. Girls can easily bulk up as fast as men.

 Myth: Strength Training makes females look more masculine.  Fact #1: Females hormones prevent overdevelopment.

You will decrease your flexibility by strength training.

 Myth: Strength training makes you “muscle bound”.  Fact #2: Proper training, including flexibility exercises, improves flexibility levels.

Fast-Twitch Muscle Fiber – A muscle cell that is suited to anaerobic work. Slow-Twitch Muscle Fiber – A muscle cell that is associated with a high ability to do aerobic work.

 Fast Contraction  High Power  Low Endurance  Less Oxygen Dependant  Fast twitch fibers twitch times per second and contain a limited supply of oxygen.  The best sports to engage fast twitch muscle fibers are sprinting and training the muscles with weights, specifically with long rest periods and using low repetitions medium to heavy weight training.

 Slow Contraction  Low Power  High Endurance  Uses oxygen  Slow twitch fibers twitch times per second and contain a rich supply of blood, useful in any aerobic exercise.  Athletes with a greater amount of slow twitch fibers participate in triathlons, swimming, and canoeing

Muscle Action Isometric Contraction Muscle length does not change. (Force = Resistance)

Get Desired Results and Avoid Injuries!!!

 Warm-Up  Spotter  Proper Amount of WEIGHT  Controlled Smooth Movements  Full Range of Motion  Adjust Machine to Fit

 Muscles can contract faster and more forcefully.  Ligaments and tendons are more pliable (less prone to injury).  Less stress on the heart.  Nerve impulses move faster.  Psychological readiness.

 A repetition is one complete movement of an exercise.  A simple bicep curl is a great example. You curl your arm up, and then back down. That’s one rep.  A set is the number of repetitions an exercise is performed before stopping.  A typical set will be anywhere from 8 to 20 reps, although many programs use sets that are around 10 to 12 reps.

The Basics If you're setting up your own program, you'll need to know some basic strength training principles. These principles will teach you how to make sure you're using enough weight, determine your sets and reps and insure you're always progressing in your workouts.

1. Overload - To build muscle, you need to use more resistance than your muscles are used to.  This is important because the more you do, the more your body is capable of doing, so you should increase your workload to avoid plateaus.  In plain language, this means you should be lifting enough weight that you can ONLY complete the desired number of reps.  You should be able to finish your last rep with difficulty but also with good form.

2. Progression - To avoid plateaus (or adaptation), you need to increase your intensity regularly.  You can do this by increasing the amount of weight lifted, changing your sets/reps, changing the exercises and changing the type of resistance.  You can make these changes on a weekly or monthly basis.

3. Specificity - This principle means you should train for your goal.  That means, if you want to increase your strength, your program should be designed around that goal (e.g., train with heavier weights closer to your 1 RM (1 rep max)).  To lose weight, choose a variety of rep ranges to target different muscle fibers.

Strength and Size  3 sets of 6-8 reps.  WEIGHTS Less reps, more weight  Muscular Endurance and Toning  2-3 Sets of 10 – 15 Reps  WEIGHTS More reps, less weight

4. Rest and Recovery  Rest days are just as important as workout days.  It is during these rest periods that your muscles grow and change, so make sure you're not working the same muscle groups 2 days in a row.

 Describe the following concepts of physical fitness: overload principle, principle of progression, and specificity of exercise.  In your own words, describe what concentric, eccentric, and isometric contractions are.  Explain the differences between slow-twitch and fast-twitch muscle fibers.  Describe the difference between muscular strength and muscular endurance.

Lesson 3 – Flexibility Importance of Flexibility Training

The ability to move a joint through normal range of motion (ROM).

Range of motion is the amount of movement that you can make at a joint.

 Flexibility will increase in response to a regular program of stretching.  Flexibility will decrease in response to inactivity.

Flexibility in one joint doesn’t necessarily mean good flexibility is in another joint.

 Overload – Stretch your muscles farther than you normally do.  Progression – Stretch farther as you gain flexibility over time.  Specificity – Stretch all muscles that need stretching.

 Prevents Injuries  Decrease Muscle Soreness  Improve Performance  Relief for Aches and Pains  Joint Health  Good Posture  Relaxation  Prevention of Low Back Pain and Back Injuries

Static  Holding a stretch at one end of the joint’s range of motion.  Static Stretching Examples Static Stretching Examples Dynamic  Continuous stretching with movement through a joint’s range of motion.  Ex. Shoulders & Hips  Dynamic Warm-Up Dynamic Warm-Up

 Static Stretching – Stretch to a gradual pull and hold 10 to 30 seconds.  Dynamic Stretching – Continuous movement through a joints ROM  Active Stretching – A muscle is stretched by contracting the opposite muscles. (Ex. Contract shin to stretch the calf muscles)  Passive Stretching – A stretch provided by an outside force, such as a partner, gravity or weight, while the muscles stay relaxed.  Active vs. Passive Active vs. Passive

 Proprioceptive Neuromuscular Facilitation (PNF) – Partner assisted stretching whereas a muscle contraction is followed by a relaxation and further assisted stretching.  PNF For Glutes PNF For Glutes  Ballistic Stretching - Momentum of a moving body or a limb in an attempt to force it beyond its normal range of motion. This type of stretching is not considered useful and can lead to injury.  Ballistic Stretching Ballistic Stretching

 All muscle groups should be stretched equally to prevent a loss of normal range of motion (ROM) and a muscle- bound condition.  A balanced exercise program should include both strength and flexibility exercises so all muscles can apply equal force on all sides of a joint.

 Stretch when the muscles are warm.  Stretch to the point of mild discomfort, not pain.  Hold a stretch 10 to 30 seconds, rest for 30 to 60 seconds, repeat.  Stretch both sides of the body.  Increase intensity and duration gradually over time.  Improved flexibility takes time.  Stretch is non-competitive.

Skeletal Joint The area where two bones connect. 4 main types of joints in human body. (Ball and Socket, Hinge, Pivot, Ellipsoidal)

TendonTendon Fibrous tissue that connects bone to the muscle at a joint.

LigamentLigament Fibrous tissue that connects bone to bone at a joint.

Lateral Ankle Ligaments Ankle Ligament Ankle Bones

Ankle Sprain Ligament Tears Sprained Ankle

 Why is focusing on flexibility so important?  Describe 4 of the different types of stretches that we discussed in class.  Describe 4 of the flexibility guidelines and why they are important.  What are skeletal joints, tendons and ligaments?

 Strength Training vs. Cardio Training Strength Training vs. Cardio Training  Strength Training ExampleStrength Training Example  Strength Training Example 2Strength Training Example 2  Resistance Band Exercise Examples Resistance Band Exercise Examples  Hula Hoop Exercise Examples Hula Hoop Exercise Examples  Kettlebell Exercises Kettlebell Exercises  Jumping Rope Exercises Jumping Rope Exercises