Chapter 2 Developing a Workout Program Signs of Overdoing It!

Health is the most important thing a person can obtain Unrealistic expectation / poor working knowledge = discouragement We need to listen to our bodies

Acute Onset Muscle Soreness During & immediately following exercise Short lived Ischemia Lactic acid Stops when exercise does 14

Delayed Onset Muscle Soreness DOMS Delayed Onset Muscle Soreness 24 – 48 hours after exercise Exactly cause not known Tearing of tissue? Muscle spasms? Damage to tendons? Body’s way of telling you you worked hard! 14

Preventing Muscle Soreness Aerobic exercise Warm-up Gradual increase in intensity Stretching 15

Ways to Avoid Injury - Warming Up Light locomotor activity (relevance) Prevents injury  Heart Rate  Breathing rate  Body temperature  Synovial fluid Shunts blood from intestines Mentally prepares you 16

Ways to Avoid Injury - Cooling Down Slow locomotor moves  slows heart rate  body temperature Prevents venous pooling Removes lactic acid Great time to stretch 16

Ways to Avoid Injury -Cross Training No such thing as the single perfect exercise Cross train for: Aerobic Strength Flexibility Decreases overuse injuries! 17

Cross Training Uses a variety of activities Uses the large muscles Increases strength, flexibility, endurance Enhances stress tolerance Makes the body stronger and more powerful 17

Fatigue Laboured breathing Pain/heaviness in m Overall fatigue Onset of fatigue affect quality of exercise Laboured breathing Pain/heaviness in m Overall fatigue Dizziness/nausea Stitch or cramp

Over-training Symptoms Sudden weight loss Resting heart rate  Chronic fatigue Decreased desire to train Insomnia Loss of appetite Pain around the joints Decreased performance (How do you solve this?) 18

How you should feel if you are doing it right! Effects of Exercise Appetite control Stress reduction More restful sleep Fit people fall into deepest level of sleep faster Flexible muscles have good rom Reduced recovery time – HR  quickly 22

Improved appearance Reduction of “Set Point” Improved Sense of ROM, self image, self confidence Resistance to colds ( immune system)  ability to deal with warm weather/humidity Helps reduce symptoms of PMS Fit people sweat more (wastes/heat) 22