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Published byWilla Johnson Modified over 8 years ago
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Applied Fitness Concepts (Workout Day)
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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
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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
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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
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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?
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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
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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
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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
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Flexibility The range of motion available at a particular joint What is it good for?
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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
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How do we change flexibility? Focused attention to stretching following activity Static Dynamic Proprioceptive Neuromuscular Facilitation (PNF)
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