Applied Fitness Concepts (Workout Day)

Applications of Overload Principle for Each Component Cardiovascular Endurance Frequency – minimum 3X per week Intensity – target heart rate zone (60-85% max) Time – minimum 20 minutes Flexibility Frequency – minimum 3X per week Intensity – stretch beyond normal length Time – minimum 30 seconds

Muscular Strength Frequency – every other day (24 hour rest and recovery) Intensity % max Time – 4-8 reps Muscular Endurance Frequency – every other day Intensity % max Time – reps

CV Endurance Flexibility Muscular Strength Muscular Endurance H-R Components Frequency Intensity Time 3X per week Every other day Target Heart Rate Zone Beyond Normal60-90% max30-60% max Minutes15-30 Seconds 4-8 reps12-20 reps

Aerobic vs. Anaerobic Aerobic Exercise – the energy production process in the muscles is completely dependent upon Oxygen as fuel Anaerobic Exercise – the energy production process in the muscles is not completely dependent upon Oxygen as fuel So what does that mean to our workouts?

Which one do you do? Aerobic  > 5 Minutes  Major muscle groups  Longer bouts of exercise  Steady pace Anaerobic  < 5 Minutes  More specific muscular activity  Quick, short bursts of activity  Inconsistent pace

Why do we warm-up? Raise core body temperature  Ease of movements  Injury prevention (Malleable connective tissues Excite the central nervous system Basically, dynamic multi-joint, multi-plane movements keep neural pathways active which in turn enables the musculo-skeletal system to more effectively deal with what we ask it to do

Why do we cool down? Reduce post-exercise pain How? Flexibility Static stretching (hold/relax) is most effective post exercise as connective tissue structures are more ready to elongate when warm and supported with increased circulation

Flexibility The range of motion available at a particular joint What is it good for?

What changes in response to flexibility training? Muscles Ligaments (bone to bone) Tendons (muscle to bone)  Do these structures have anything to do with injuries commonly sustained w/activity?  Sprain vs. Strain

How do we change flexibility? Focused attention to stretching following activity  Static  Dynamic  Proprioceptive Neuromuscular Facilitation (PNF)