How to gain Functional Bodyweight Bodyweight = fat + extra cellar water + muscle cells + bone minerals _______________ _______________ _______________ _______________ _______________ _______________ _______________ _______________ ______

3 kinds of fat 1. Subcutaneous 2. Depot fat 3. Essential fat _______________ _______________ _______________ _______________ _______________ _______________ _______________ _______________ _______________ _______________ ____________

3 kinds of muscle 1. Skeletal muscle 2. Smooth muscle 3. Cardiac or heart _______________ _______________ _______________ _______________ _______________ _______________ _______________ _______________ _______________ _______________ ____________

Weight Gain Human body has a tremendous capacity to increase subcutaneous and depot fat cells The body has a great (but lesser) capacity to increase the size of skeleton muscle Weight gain in individuals usually means and increase in fat, muscle, or both 3,500 calories = pound of fat 600 calories = pound of muscle

Muscle cells are active -= they contract and stretch Fat cells are fairly inactive – fat between muscle fiber acts as a friction brake and slows you down Outside of long-distance swimming and Sumo wrestling fat would not be an advantage 434 skeletal muscles in the the body. They are our only means of movement. Without them we would be vegetables Logically anytime we increase them in size we increase Movement potential

What makes a muscle grow! 1. High intensity exercise1. High intensity exercise2. Proper nutrients2. Proper nutrients3. Resting d anrecovering3. Resting d anrecovering1. High intensity exercise1. High intensity exercise2. Proper nutrients2. Proper nutrients3. Resting d anrecovering3. Resting d anrecovering _______________ _______________ _______________ _______________ _______________ _______________ _______________ _______________ ______

1. High Intensity Exercise

2. Proper Nutrients

3. Rest and Recovery

Terms to know AtrophyHypertrophyAnaerobicAerobic _______________ _______________ _______________ _______________ _______________ _______________ _______________ _______________ _______________ _________

The Heart Muscle It enlarges all the coronary arteries which feed the heart It increases collateral circulation so that more than one blood vessel will supply a given area of the heart It lowers the concentration of fat It teaches the heart to extract Oxygen from the blood more efficiently It lowers blood pressure.

Overall benefits of heart exercise Improves your mood It increases deep sleep Creates a feeling of accomplishment Takes off pounds a. You are not as hungry a. You are not as hungry b. Your body absorbs fewer calories b. Your body absorbs fewer calories

How to Strengthen the Heart Beginner between 20 and 40 years old Min – 120 Max – 200 Min – 120 Max – 200Athlete Min – 160 Max – 200 Min – 160 Max – 200 Length in time – At least 20 minutes How often – 3 times a week or more Teenagers should get 1 hour of exercise 5 times a week.

How to Strengthen Skeletal Muscle To gain strength 8 to 12 repetitions 3 sets 3 sets The last set should be very difficult to complete. There are all kinds of programs but most of them are some sort of variation from the principal stated above.

Your Training Heart Rate Understanding Your Training Heart Rate by: Vicki R. Pierson, ACE Certified Personal Trainer The Karvonen Formula This is a heart rate reserve formula and it’s one of the most effective methods used to calculate training heart rate. The formula factors in your resting heart rate, therefore, you’ll need to determine your resting heart rate by doing the following: Prior to getting out of bed in the morning, take your pulse on your wrist (radial pulse) or on the side of your neck (carotid pulse).

Count the number of beats, starting with zero, for one minute. If you don’t have a stop watch or a second hand in your bedroom, you can measure the time by watching for the number to change on a digital alarm clock. Find your pulse and start counting when the minute number changes the first time, stop counting when it changes again. To help assure accuracy, take your resting heart rate three mornings in a row and average the 3 heart rates together. Another element in finding your training heart rate zone is determining the intensity level at which you should exercise. As a general rule, you should exercise at an intensity between 50% - 85% of your heart rate reserve. Your individual level of fitness will ultimately determine where you fall within this range. Use the following table as a guide for determining your intensity level:

Beginner or low fitness level...50% - 60% Average fitness level % - 70% High fitness level % - 85% Now that we’ve determined and gathered the information needed, we can pull the information together in the Karvonen Formula: Age = Maximum Heart Rate Max Heart Rate - Rest. Heart Rate x Intensity + Rest. Heart Rate = Training Heart Rate For example, Sally is 33 yrs old, has a resting heart rate of 75 and she’s just beginning her exercise program (her intensity level will be 50% - 60%.) Sally’s training heart rate zone will be beats per minute: Sally's Minimum Training Heart Rate: (Age) = (Rest. HR) = x.50 (Min. Intensity) + 75 (Rest. HR) = 131 Beats/Minute

Sally's Maximum Training Heart Rate: (Age) = (Rest. HR) = x.60 (Max. Intensity) + 75 (Rest. HR) = 142 Beats/Minute The Talk-Test Method Like the RPE, the talk test method is subjective and should be used in conjunction with taking a pulse. The talk test is quite useful in determining your comfort zone of aerobic intensity, especially if you are just beginning an exercise program. If you are able to talk during your workout without a great deal of strain, you’re most likely in your comfort zone. Work at an intensity that allows you to breathe comfortably and rhythmically throughout all phases of your workout. This will ensure a safe and comfortable level of exercise.