1. Strength and Conditioning Handout #3 Mr. Zaneto ATC, CSCS

2. Motor Fitness A. Breaking down the specific physical aspects of fitness- the ability to perform certain physical actions. B. Motor fitness includes- Balance, flexibility, agility, strength, power, and endurance.

3. Motor Balance- (Neuromuscular control) Nerves and muscles working together to perform actions. Flexibility- The ability to move joints. The ability to perform wide range of movement at the joint. Range of motion at the joint. Agility- The ability to react quickly with controlled and nimbled movements. The ability to move quickly.

4. Motor Strength- the ability of hands, legs, trunk of the body to exert a force. Power- The ability to release a great amount of force with a sudden exertion. Combining strength and speed. Endurance- The ability to continue efficient physical exertion despite a severe depletion of the oxygen reserve of the body during the aerobic phase of exercise.

5. Health Related Fitness The ability to perform strenuous physical activity with vigor and without excessive fatigue- Going through one’s normal day without excessive fatigue. Demonstration of physical activity traits and capacities that are consistent with the minimal risk of developing hypokinetic diseases.

6. 4 Major objectives Maintenance of good functional capacities in health- related physical education components during childhood. Exhibition of a level of habitual physical activity sufficient to stimulate normal growth and development. Demonstration of a level of health related physical fitness that minimizes the risks of later development of hypokinetic diseases. Acquisition of skills, knowledge, and attitudes that optimize the chances of maintaining good health- related fitness throughout life.

7. Components of Fitness Health related physical fitness Cardio respiratory endurance Muscular strength endurance Body composition Flexibility Motor fitness Agility Power Speed Balance

8. Hypokinetic Disease Coronary heart disease, stroke, diabetes, obesity, and hypertension. Current research indicates that motor fitness is important for athletes, but health related physical fitness is important for everyone.

9. Types of fatigue: Oxygen Debt During hard physical (endurance) exercise The heart speeds up to carry sufficient fuel and oxygen to the working muscles. The rate of breathing is increased When demand of oxygen is too great, debt is run up. Debt is paid back with heavy breathing after exercise.

10. Past Oxygen debt If waste products, such as lactic acid accumulate. The muscles will shut down Causing a person to collapse or become really tired during exercise. This type of reaction helps to protect the heart from damage.

11. Anemia Anemia, one of the more common blood disorders, occurs when the level of healthy red blood cells (RBCs) in the body becomes too low. This can lead to health problems because RBCs contain hemoglobin, which carries oxygen to the body's tissues. anemia can cause a variety of complications, including fatigue and stress on bodily organs.

12. Anemia cont… Caused by excessive destruction of RBCs blood loss Inadequate production of RBCs Anemia can result from inherited disorders, nutritional problems (such as an iron or vitamin deficiency), infections, some kinds of cancer, or exposure to a drug or toxin.

13. Hypoglycemia A person with low blood sugar tires very easily Lack of proper food, fad diets, improper eating habits, and emotional strain. Insulin levels increase causing more sugar to be used in the muscles and lowering the amount of sugar in the body.

14. Other types of Fatigue Tension fatigue (Psychological Boredom) Mental fatigue Fatigue during illness Fatigue from muscular atrophy

15. What makes a muscle bigger and stronger? During a vigorous contraction: Phosophocreatine (creatine) is released by the muscle. Creatine helps muscle fiber grow. More creatine is produced during full range of motion contractions then in static contractions. Creatine stimulates muscle to form more myosin. More myosin helps to produce a more virgorous contraction

16. Creatine cycle Vigorous contraction Creatine More Myosin More vigorous contraction Then repeats itself. 1. Muscular strength Increase number of muscle fibers Increase size of existing muscle fibers

17. Muscular Strength The ability of a muscle group to apply a maximal force against a resistance one time Muscular Endurance The ability to repeat a muscle movement over a period of time

18. Benefits of Muscle Fitness Appearance Strength Performance Injury prevention Increased metabolism (fat burn) Increased self-esteem

19. Fiber Types Type 1- Slow-twitch (dark) Muscle fibers that contract at “middle of the road levels”, and fatigue very slowly Type 2 A & B- Fast-twitch (light) Muscle fibers that contract quickly and explosively, yet fatigue quickly Why colors?

20. Muscle Fiber Composition Each muscle in the human body is composed of groups of microscopic muscle fibers, and physiologists have identified 2 basic categories to which each fiber belongs. The relative proportion of each type of fiber can give an individual an idea about how each muscle/group contributes to the whole. Chicken McNuggets???

21. Michael Jordan vs. Kenyan Distance Runners Based primarily on genetics, the skeletal muscles in each individuals’ body have a relative proportion of fast to slow twitch fibers, and this balance (or imbalance) in large part explains why certain individuals have an affinity for aerobic activities or vice versa (anaerobic) Will intense training change the ratio?

22. 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

23. Muscular Strength Frequency – every other day (24 hour rest and recovery) Intensity - 60-90% max Time – 4-8 reps Muscular Endurance Frequency – every other day Intensity - 30-60% max Time – 12-20 reps

24. 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 15-30 Minutes15-30 Seconds 4-8 reps12-20 reps

25. 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?

26. Which one do you do? Aerobic <1-2 Minutes Major muscle groups Longer bouts of exercise Steady pace Anaerobic > 1-2 Minutes More specific muscular activity Quick, short bursts of activity Inconsistent pace

27. 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

28. 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

29. Phases of Weight Training There are 3 phases in a weight training program Phase 1 Hypertrophy- Helps to increase muscle size. 3-5 sets 10-14 repetitions 3-5 weeks

30. Phase Two Strength- This phase will help to increase muscular strength 3-5 sets 6-8 repetitions 3-6 weeks

31. Phase Three Power- This phase is used to increase muscular power. 3-4 sets 3-5 repetitions 3-4 weeks Then cycle back to first phase