Melissa McLaughlin Michael Dellogono

Muscular Adaptations to Resistance Training Increased size Fiber type transition Biochemical improvements (enzymes) ➡ Increased strength, power, & endurance

Hypertrophy Muscular enlargement Cross sectional area, + relation w/strength Result of increased synthesis of actin & myosin and number of myofibrils Hypertrophy Training Reps6-12 Sets3-6 Intensity67-85% Rest30s-1.5m

Strength & Power Strength - maximal force that a muscle or group of muscles can generate Power - maximal force exerted as fast as possible - EXPLOSIVE!

Strength & Power Strength Training Reps≤6 Sets2-6 Intensity≥85% 1RM Rest2-5 min PowerSingle-EffortMultiple-Effort Reps Sets3-5 Intensity80-90% 1RM75-85% 1RM Rest2-5 min2-5 minutes

Endurance Ability for the muscle to repetitively contract of a sustained period of time - Ultra-Marathoners - Rowing (long distance) - Distance runners Endurance Training Reps≥12 Sets2-3 Intensity≤ 67% 1RM Rest≤30s

Interval Training Increase & decrease intensity between aerobic & anaerobic Work:active recovery ratio (1:3, 85-90%) No more than 1 or 2 sessions/week to start w/ 3 days of rest change 3:1 to 2.5:1.5 or 2.0:2.0 Go past aerobic threshold & then return to aerobic conditioning level to improve performance intensity body switches from burning a greater % of fat to a greater % of carbs, 85% of your maxHR Heart rate is great way to measure how hard you are working Max heart rate=220-age 85% of max heart rate (21 years old): (220-age)x.85=

Advantages & Disadvantages Advantages: Fitness, performance, recovery time improve quickly Improves aerobic fitness better than traditional training & in less time Enzymes use oxygen more efficiently  increased O2 capacity Increase fat burn & can double endurance capacity w/ 15 min of intense cycling over a 2-week period HR will be lower at work & active recovery Disadvantages: Performed too often can increase risk of overtraining Symptoms: loss of performance & appetite, inability to sleep, chronic aches and pains & colds, overuse injuries, unusual fatigue, increase in resting HR, irritability bad knees avoid intervals walking, running or jogging Stop exercise if it hurts & modify workout Check with doctor before starting interval training

Interval Training Physiological low end of training range: working aerobically and burning more high end of training range: HR increases, breathing harder, anaerobic, burning more carbs than fat Reasons to do interval training: improve recovery HR weight-loss plateau bored Allows you to workout harder & longer & burn more fat & more calories Must burn more calories than you consume to lose weight even with intervals 8-10min warm up & 5 min cool-down after intervals See sample interval training

Interval vs. Circuit Training Circuit training Spend 30-45s at one machine or station with dumbbells or resistance exercise and then move onto next station aerobic & RT Another form of interval training when you break from one machine to the next HR decreases & when you begin working out again it increases wont be as beneficial as running or cycling intervals but will tone and strengthen muscles Whereas aerobic interval training has more beneficial effects

High-Intensity Interval Training Specialized form of IT Short intervals of max intensity exercise-low to moderate intensity exercise Similarities to traditional interval training Differences include: Increased EPOC Burn more fat Limits muscle loss To get the benefits from HIIT push yourself past the upper end of your aerobic zone & allow your body to replenish your anaerobic energy system during the recovery intervals HII involve maximum effort, not simply a higher heart rate there are many different approaches to HIIT different numbers of high and low intensity intervals different levels of intensity during the low intensity intervals different lengths of time for each interval different numbers of training sessions per week

Guidelines for HIIT designed for people who want to boost overall cardiovascular fitness, endurance and fat loss without losing muscle mass Before starting the program, you should be able to exercise for at least minutes at 70-85% of maxHR gradually build up your training program so that you don’t overdo it warm up and cool down Work as hard as you can during the high intensity intervals, until you feel the burning sensation in your muscles indicating that you have entered your anaerobic zone If you experience any chest pain or breathing difficulties during your HIIT workout, cool down immediately HR should be at 70% of maxHR during recovery If it is not: shorten work intervals and/or lengthen recovery intervals

Cross-Fit Combines weightlifting, sprinting and gymnastics Proficiency is required in each of 10 fitness domains cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, agility, balance, coordination & accuracy Fitness: increased work capacity across all domains neurologic & hormonal adaptations across all metabolic pathways Run, row, jump rope, climb rope, carry odd objects, move large loads over short distances & use power-lifting & Olympic weightlifting Used by 2000 gyms, F.D., law enforcement agencies, military organizations At a gym: warm up, skill development segment, high intensity workout for min Can be used by: children, pregnant women, seniors, football players, military special forces, endurance athletes Performed 3-5 d/week can provide exercise that will satisfy exercise guidelines Has greater health benefits than moderate activity

Cross-Fit "equals better fitness and stronger muscles in a more reasonable amount of time“ "build muscle and get in shape by spending 60 minutes or more in the gym several days a week..." "is a different type of exercise routine...a well-rounded and very efficient way to achieve a higher level of fitness...that does not need a whole lot of fancy equipment, but does offer a nice variety to keep the interest level up and provide the challenge needed to keep the exercise fun.” PureHealthMD, Discovery Health Channel

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