1. Assignments for Today, Thursday, Sept 23 n Read Ch 11 of text; Baechle; Ch 3; Kreighbaum 2; pp 257-265; Adrian, pp 221-225 n Submit 2 questions or concerns from readings on scientific foundations for fitness equipment for discussion n Submit 2 questions or concerns from Ch 13 or other questions regarding aerobic exercise equipment for discussion n Check out interlibary loan if you have never used it before. You are likely to need it to find references for your project. n Learn how to use the “catnet” search engine

2. Assignment for Tuesday, Sept 28 n Find info on APA term paper style on library website n Read Ch 13 of Kreighbaum book on Aerobic exercise equipment n Preview powerpoint on aerobic exercise equipment and check out the web links n Begin reviewing for exam, which is on Sept 30

3. Biom/Phys Considerations for Fit Equip n Objectives of most fitness programs are to improve: -Musc strength, musc endurance, C-V end, weight control, skeletal, or bone fitness, & flexibility n Important conditioning principles: - Progressive overload - Specificity of training SAID principle applies to the following –Cellular demands, systemic demands evoke specific responses resulting in performance (functional) and tissue (structural) adaptations Specificity applies to many aspects of the training program, including –Muscle groups, energy system, body position, environmental conditions, movement pattern, joint position, speed, type of contraction n What is stimulus for improvement of each fitness element? n What is the context in which adaptation/improvement is most desirable?

4. Biom/Phys Considerations for Fit Equip n Remember which aspect of fitness you are working on and apply the overload and specificity principles appropriately n Muscular Strength - ability of segment to exert force (MVC) -Overload stimulus is tension, so use load <10RM -Factors affecting force application: Force-velocity relationship (see slide later) Strength-joint position relationship (combination of angle of pull and force/length relationship) (slide later) -Focus on fundamental movements – why and what are they antigravity musculature – why and what? proportionate development – what’s that? -Specificity principle applies to body position, speed (type of contraction), ROM, pre-contraction stretch condition, and movement pattern )

5. Biom/Phys Considerations for Fit Equip n Mucular Endurance- ability to repeat or sustain submaximal contractions -Overload stimulus is work intensity -Use load approx 60% of max strength, or > 10 RM -Focus on fundamental movements, antigravity musculature, and proport. -Specificity principle applies to resistance, body position, speed, cadence, ROM, and total number of reps n Cardiorespiratory Endurance - Aerobic capacity -Overload stimulus is VO 2 max, Cardiac output, or Heart Rate -Repetition and resistance relative to muscular strength/endurance are important -Remember specificity principle regarding gravity, muscles involved n Bone, or skeletal, fitness -Overload stimulus is strain (normalized deformation ) Remember 4 loading modes (compression, tension, torsion, shear) Exercise in gravitational environment and emphasize resistive exercises n Flexibility – stretching exercises are not equipment- intensive

6. Force-velocity Relationship:

7. Strength- Position Curves:

8. Resistance-Position Relationship: Remember T = WD + I  When is acceleration positive? Zero? Negative?

9. Use of Cams in Ex Equipment:

10. Sample Resistive Exercise Program n Basic Program - required -Squat with heel raise - Trunk curl (goal is 30 reps) - Bench press - Sit or bent row - Upright press - Pull downs or chins n Optional exercises -Back extension from prone position - Forearm curl -Forearm extension or dips n Note: This program incorporates the principles of bilateral and agonistic- antagonistic balance and focuses on muscular strength and endurance development of the antigravity musculature. At least two sets (one with light weight for warmup), and preferably three sets, of each exercise should be completed at 10-15 RM. n What exercises would you change or add?

11. Questionable exercises n Hyperextended back n Good morning exercise n Straight leg deadlift n Deep knee bends beyond thighs parallel n Behind neck press n Unsafe abdominal exercises

12. Spine loading – one big leg (disc and vertebral body), two smaller legs (facet) in rear. Balance the load

13. Questionable exercises: Hyperextended back “Good morning” exercise

14. Straight-legged Deadlift:

15. Squats: It depends on how you do it!

16. Behind the neck press :

17. Situp Exercises: Which methods are Potentially harmful? In what way?