1. Chapter 2 Developing a Workout Program Signs of Overdoing It!

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

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

4. 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

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

6. 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

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

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

9. 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

10. 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

11. 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?)

12. 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

13. 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)