ATP

Adenosine Triphosphate 

Intracellular carrier of chemical energy produced by the body for muscular work

ENERGY PATHWAYS

ATP

(AKA, phosphagen and anaearobic pathways) 

FUEL SOURCE:  CHEMICAL

INTENSITY:  VERY HIGH

DURATION:  15-20 SECONDS

*jumping, kicking, 100-200 meter sprint, throwing, punching

ENERGY PATHWAYS

LACTIC ACID SYSTEM

FUEL SOURCE:  GLUCLOSE - CARBS ONLY

INTENSITY: HIGH

DURATION:  45-90 SECONDS

*prolonged 400-800 meter sprint; field hockey; soccer; 1,000-2,000 meter cycling

ENERGY PATHWAYS

AEROBIC PATHWAY

FUEL SOURCE: CARBS, FATS, PROTEINS

INTENSITY:  LOW-MODERATE

DURATION:  20-60 MINUTES

sleeping, sitting, reading, jogging, dancing, walking, eating

AEROBIC

With Oxygen

ANAEROBIC

Without Oxygen

STEADY STATE

After the first 3-4 minutes of exercise, oxygen levels have reached an adequate level to meet oxygen demand of the tissues - cardiac output and pulmonary ventilation have attained fairly constant levels

EXCESSIVE POST-OXYGEN CONSUMPTION

(EPOC)

Oxygen debt- Oxygen uptake remains elevated above resting levels for several minutes during exercise recovery

OXYGEN DEFICIT

The period in which the level of oxygen consumption is below what is necessary to supply appropriate ATP production required for any exercise

ANAEROBIC THRESHOLD

The point at which the body can no longer meet its demand for oxygent and anaerobic metabolism is accelerated

AEROBIC CAPACITY

The ability of the body to remove oxygen from the air and transfer it through the lungs and blood to the working muscles - cardiorespiratory endurance

LACTIC ACID

By-product of anaerobic metabolism of glucose or glycogen in muscle - creates temporary discomfort/pain

AEROBIC vs. ANAEROBIC

Aerobic                                  Anaerobic

-complete breakdown of gluclose       -partial breakdown of glucose

-utilizes carbs, fats, proteins              -utilizes carbs only

-long duration                                   -short duration

-smaller EPOC                                   -greater EPOC

-submaximal work                             -maximal output

(moderate intensity)                          (high intensity)

-CO2 and H2O end product                -Lactic Acid is the by-product

STROKE VOLUME

The volume of blood ejected by the heart in a single systole (beat)

CARDIAC OUTPUT

Volume of blood pumped out by each ventricle in one minute

JOINT

The point at which two or more bones meet or articulate and where movement occurs

LIGAMENT

Bands of sheet-like fibrous tissues that connect bone to bone and reinforce joints from dislocating; nonelastic, limited ROM

TENDON

Bands of dense fibrous tissue that connect muscle to bone with minimal elasticity

CARTILAGE

White, semi-opaque fibrous connective tissue; cushions and prvens wear on articulate surfaces

ANTERIOR/POSTERIOR

To the front/to the back

MEDIAL/LATERAL

Toward the midline of the body/away from the midline of the body

SUPINE/PRONE

lying face up/lying face down

SUPERIOR/INFERIOR

above, or upper half of the body/below, or lower half of the body

UNILATERAL/BILATERAL

affects one side of the body/affects both sides of the body

HORIZONTAL

(Transverse)

Upper and lower planes

SAGITTAL

Left and right planes

FRONTAL

Front and back planes

FLEXION

Bending of a joint that decreases angle

EXTENSION

Movement that increases joint angle

ABDUCTION

Movement away from the midline of the body

ADDUCTION

Movement toward the midline of the body

ROTATION

Movements around an axis

(moving your head left to right)

CIRCUMDUCTION

Movement in which the extremetie does a 360-degree circle

(drawing air circles, sun gods)

AGONIST

muscle that does the work

(prime mover)

ANTAGONIST

Muscle that acts in opposition to action by the prime mover

(must relax and elongate to allow agonists to move)

PRIMARY MOVERS

Muscles performing the work

(agonists)

ASSISTORS

Help the prime mover perform its task

STABILIZERS

Help prevent undesired or unnecessary motions

ISOMETRIC

Contraction where muscle length remains the same

(planking)

CONCENTRIC

Muscle shortens as positive work is done against gravity

(upward motion of biceps curl)

ECCENTRIC

Muscle lengthens while contracting

(oppose force)

ISOTONIC

Contraction where tension remains constant as muscle shortens and lengthens

(pushing against a wall)

ISOKINETIC

Equal or same motion - muscles shortens and lengthens at constant rate

(swimming)

VITAMINS

Non-caloric, organic compenents needed in small quantities to assist functions, such as, growth, maintenance, and repair

Fat soluable - can be stored in liver (A, D, E, & K)

Water soluable - not able to be stored in liver (B vitamins, folates, Biotin)

Can overdose on fat soluable vitamins

MINERALS

Inorganic compounds that assist processes, such as regulating activity of many enzymes and maintaining acid-based balance.  Structured consituents of body tissue.

BODY COMPOSITION

AND WEIGHT LOSS

Body composition is best improved by a combination of

-daily, prolonged (30-60 min), low-to-moderate-intensity aerobic exercise

-mild caloric restriction (300-500 fewer kcals/day

-resistance exercise (2-3x/week)

-slow weight loss (1-2 lbs/week)

Weight-loss Assumption:  the loss of one pound of fat requries that a subject expend 3,500 kcal more than consumed (preferably over a week)

RICE

Rest

Ice

Compression

Elevation

FITT

Frequency

Intensity

Time

Type

PRINCIPLE OF OVERLOAD

To achieve desired training improvements or effect, the relevant body system must be overloaded beyond its normal level or present capacities. 

When the body is stressed, it responds by adapting so that capacity increase.

SPECIFICITY OF TRAINING

(SAID)

Specific Adaptation to Imposed Demands

Training must be relevant to the activity for physiological changes to take place.

LIST THE HEALTH-RELATED COMPONENTS OF PHYSICAL FITNESS

• Cardiorespiratory fitness (aerobic fitness)
• Muscular strength and endurance
• Flexibility
• Body composition
• Reduced risk of stroke/heart attack
• Reduced risk of certain cancers
• Reduced risk of Type II diabetes
• Possible decrease in bad cholesterol

LIST SEVERAL SKILL-RELATED COMPONENTS OF PHYSICAL FITNESS

• Agility
• Balance
• Coordination
• Power
• Reaction time
• Speed

WHAT ARE AFAA'S HYDRATION RECOMMENDATIONS?

Hydrate before, after, and during exercise; and drink 8-12 oz of water before exercising

WHAT ARE THE AFAA 5 QUESTIONS?

1. What is the purpose of this exercise?
2. Are you doing that effectively?
3. Does the exercise create any safety concerns?
4. Can you maintain proper alignment and form for the duration of the exercise?
5. For whom is the exercise appropriate or inappropriate?

MOVEMENT REHEARSAL

Performing lighter or less-intense versions of movements or patterns that will be used in the workout to follow

(low kicks prior to kickboxing; marching prior to jogging; reisitve movements prior to weighted segments)

LIMBERING MOVEMENTS

Dynamic Stretching

Smooth, moderately-paced, non-weighted, full-ROM movements that increase joint mobility and core temperature.

(shoulder circles, overhead arm raises, side-to-side lunges)

PREPERATORY STRETCHING

Gentle stretches (held for less than 15 seconds, 8-16 beats of music).  Designed to ease the muscles through a ROM to ensure proper movement mechanics rather than increased isolated muscle flexibility.

SPECIAL CONSIDERATIONS FOR WARM-UP

• Intensity and impact
• Speed and control
• ROM - start small and slowly build
• Sequence
• Spinal issues

CARDIORESPIRATORY TRAINING

Definition

Purpose

Duration

Definition: Utilizes continues and rhythmical aerobic activities that target large muscle groups to create increased demand for oxygen

Purpose:  to improve heart, circulatory, and pulmonary systems

Duration:  20-45 minutes (or several bouts of 10 minutes)

CONTINUOUS OR STEADY STATE TRAINING

Cardiac exercises are performed in such a way that intensity gradually increases, is held at a steady state for the majority of the workout, and then gradually decreases.  Choreography is developed in such a way that intensity fluctuations are minimized in an attempt to keep the heart rate at a certain level within the THRR (training target heart rate)

INTERVAL TRAINING

Timed bouts of higher-intensity work followed by periods of lower-intenstiy active recovery.  Work phase may take participants to anaerobic levels or to high end of aerobic range.  During activite recovery, participants work at or below end of aerobic THRR. Work & recovery phased performed in in timed ratios, i.e., 1:3 (30 seconds intense work followed by 90 seconds recovery)

INTERMITTENT TRAINING

AKA Variable Intensity Training or Spontaneous Training

Less structured form of interval training with randomly interspersed peak movements followed by lower-intensity movements.

CIRCUIT TRAINING

Timed bouts of activities/exercises performed in a station-to-station, or sequential, manner.  Can perform circuit in a stationary position with all participants performing the same activity simultaneously, or with participants moving around the room from station to station performing different exercises.  Can be designed to improve cardiorespiratory endurance, muscular strength, or both.

SPECIAL CONSIDERATIONS FOR CARDIORESPIRATORY TRAINING

• Monitoring intensity
• Cross-training
• Muscle speed
• ROM
• Repetetive stress issues
• Cardio cool-down

MUSCULAR STRENGTH and ENDURANCE TRAINING

Definition

Purpose

Duration

Definition: Working individual groups of muscles against a resistance to the point of muscle fatigue.

Purpose:  Important for overall health.  Benefits include an improved ability to perform everyday activities, increased muscle mass, increased metabolism, stronger bones, decreased risk of injury, improved posture and symmetry, and improved athletic performance.

Duration:  45-60 minutes or 15-20 minutes

MUSCLE ISOLATION TRAINING

Prime movement

Used to target a specific muscle group by utilizing the primary movement (joint action) of that particular muscle

(biceps curls, calf raises, deltoid raises)

MULTI-JOINT/MULTI-MUSCLE TRAINING

Involves more than one joint and targets several muscle groups in the same exercise. 

(squat - hip, knee, ankle; quads, glutes, hamstrings)

TORSO STABLIZATION TRAINING

Torso, core, spinal stablization

Enhances the ability to maintain proper spinal alignment and posture.  Primary focus is to keep the axial skeleton (torso) stable, whether in a held position against gravity or resisting the movement of an extremity.  Abdominal and back muscles must work together in a co-contracting isometric manner.

FUNCTIONAL TRAINING

Exercises that replicate movements used in activities of daily living. 

(A narrow stance squate duplicates getting in and out of a chair.)

FUNCTIONAL TRAINING

SPECIAL CONSIDERATIONS

• Muscle balance
• ROM
• Speed and control
• Intensity
• Torso stabilization exercises
• Resistance equipment techniques
• Muscle conditioning in water

FLEXIBILITY TRAINING

Definition

Purpose

Duration

Definition:  Focuses on joint mobility and muscle suppleness, muscle flexibility, and reduction of muscular tension.

Purpose:  Improves joint mobility.  Having adequate and balanced flexibility may decrease the risk of potential injury and may enhance performance.

Duration:  5-10 minutes (final segment) or up to 60 minutes for a yoga/stretching class

STATIC STRETCHES

Placing targeted muscle or muscles in position of elongation and holding.

DYNAMIC/FULL-ROM STRETCHES

Stretching with movement through full ROM

PROPROCEPTIVE NEUROMUSCULAR FACILITATION (PNF) STRETCHES

Active contraction of the muscle prior to stretching.  To perform most of these stretches, outside assistance is needed.  Some can be achieved with a towel or stretching strap.

SPECIAL CONSIDERATIONS FOR FLEXIBILITY TRAINING

• Intensity - to the end of ROM and hold
• Speed and control (ballistic may shorten muscles)
• ROM
• Body temperature

FINAL SEGMENT

Definition

Purpose

Duration

Definition:  Closure of a workout

Purpose:  To promote mind/body awareness and facilitate relaxation response; a state where BP and HR decreases, muscles relax, and physiological stress is reduced.

Duration:  Varies, typically 5-10 minutes

Common Relaxation Methods

PHYSICAL FOCUS

Focuses on participants' bodily systems and sensations in an attempt to increase relaxation - use of verbal cueing, calming music

Common Relaxation Methods

MENTAL/ABSTRACT FOCUS

Uses participants' imaginations in order to create a greater sense of relaxation.

Common Relaxation Methods

COMBINATION FOCUS

Combination of both physical and mental focuses to see greater relaxation responses.

HEART RATE METHOD

1. Preferred anatomical site is the radial artery (wrist).

Secondary site is the carodid artery (neck).

2. AFAA recommends counting time for heart rate is 10 seconds.

3. Once cued to begin, start counting beats with the number 1.

It is recommended that the recovery heart rate be taken 3-5 minutes upon completion of exercising.