Lower Risk of:

Atherosclerotic cardiovascular heart disease

Stroke

Colon/breat cancer

Coronary Heart Disease

Metabolic Syndrome

Type 2 Diabetes

High blood pressure

Increased maximal blood flow

Increased O₂ delivery and CO₂ removal

Increased maximal oxygen uptake and aerobic power

Maximal breating rates are 45-55 breaths/minute for athletes allowing more O₂ to enter the lungs and more CO2 to be removed.  The cardiorespiratory system saturates the blood with O2 in less than 1 second.

*Regular aerobic exercise causes an increase in the number of capillaries per muscle fiber.

*highly trained endurance athletes could have up to 30% more capillaries.

*Regular, continuous aerobic training can increase carbs/fats storage in the skeletal muscle, which increases total capacity of the system.

*aeroboic power increases through mitochodrial volume and activity, which mean increase in key enzymes associated with aerobic metabolism. superior maximal O2 uptake in athletes

Energy- the ability to do work.

The source of energy for all bodily functions comes from the sun. energy needs to be transformed from light energy into a form of chemical energy that you body can use.

most important system where energy is required immediately. Jumping, Sprinting, throwing, kicking, and lifting heavy weights are exercises that require this system.

Olympic power lifter-50 yds dash

it is the primary source of energy for activities that can't be  sustained for more than 15-20 seconds.

15-20 seconds

1-5 sec activites that require even more energy also rely on this system.

Longer than 30sec of activity relies on phosphagen metabolism

Olympic weight lifting

50-yard dash

Sprinting, kicking, throwing, jumping.

*Prolonged sprints (400-800 meters running, 100-200 meters swimming or 1000-2000 meters cycling)

*High-intensity rallies in soccer, field/ice hockey, laccrosse, bball,volleyball, etc.

* Gymnastics floor routine

---Sustained , high-inteisity effort lasting 1-2 minutes---

Aerobic system

Oxidative metabolism

definition

*Sleeping, sitting, watching TV, studying, surfing the web.

*jogging, cross-country skiing, aerobics, distance running, distance cycling, triathlon.

Fuel source for:

phosphagen system

lactic acid system

aerobic system

Phosphagen- Chemical (creatine phosphate)

Lactic Acid- Carbohydrates only

Aerobic- Carbs, fats, proteins

fatigue when using the phosphagen system is due to depletion of what?

*Aerobic- complete breakdown of glucose

*Anaerobic- partial breakdown of glucose

*Aerobic- can use carbs, proteins, and fats as source of fuel

*Anaerobic- can only use carbs

*Aerobic- Long-duration

*Anaerobic- short-duration

*Aerobic- smaller EPOC

*Anaerobic- Larger EPOC

*Aerobic- submaxinal work (moderate intensity)

*Anaerobic- maximal output (high intensity)

*Aerobic- CO₂ and H2O are end products

*Anaerobic- Lactic acid is the by-product

*Aerobic- uses O₂ for chemical breakdown

*Anaerobic- doesn't need O2 for chemical breakdown

Valsalva Maneuver

Lateral Spinal Flexor- Quadratus Lumborum

Hip Flexor- Iliopsoas

* what is the purpose of the exercise

* are you doing that effectively?

*does the exercise create any safety concerns?

*can you maintain proper alignment and form for the duration of the exercise?

*for whom is the exercise appropriate or inappropriate?

supine/prone

Contraction, no joint movement occurs. equal length.

plank is an example

Muscle fibers are shortening and positive work is done against gravity or external resistance.

bicep curl

largest component of body.

muscle holds highest amount of this component

fat holds least amount of this component

5-10% loss and person can become dizzy.

simple

complex

Sucrose

Lactose

Fructose

monosacharides

disacharides

Glucose

Fructose

galactose

Maltose

Sucrose

Lactose

amino acids

increase blood cholesterol and tend to be solid at room temperature. 

coconut oil is an example

found in most veggies/fish oils, nuts & seeds, and can help reduce blook cholesterl levels, as well as "good cholesterol"

SALMON

healthies type of fat to eat because it reduces bad cholesterol, but not good cholesterol.

Olive oil, peanuts, almonds, olives, avocados

organic compounds needed in small quantities for growth and repair and maintenance

There are two types: Fat-soluble and water-soluble

C,B6

These are stored in the kidneys

To achieve weight loss:

30-60 min of low/med intensity cardio exercise 3-5 times a week

eat 300-500 less cals per day

add resistance training (2/3 times per week)

you will achieve slow weight loss (1-2lbs/week)

inflammation of the fascia surrounding the plantar surface of the arch of the foot. 

softening of the cartilage behind the patela. you will hear clicking and grinding of the knee. 

Must strengthen quad muscles

1. avoid shouting

2. avoid irritants (smoking),medications

3. don't do negative vocal behaviors

Rest

Ice

Compression

Elevation

Survey

Assess

Prioritize

Implement

Survey 

Assess

Prioritize

Implement

F- 3-5 moderate -> vigorous

I- 64-94% Max HR. 11-14 (mod), 15-16 (hard) in 6-20 scale or 4-6 (mod), 7-8 (hard) in 10pt scale (new)

T- 20-60 minutes

T-continuous and rhythmic that uses large muscle groups

Frequency- 2-3  nonconsecutive days per each muscle group

Intensity- to point of muscle fatigue while keeping form

Time- 20-60 min

Type- creates overload to muscles in form of isometric resistance

Frequency- min. 3-5d/w, ideally 7

Intensity- to end of Range of Motion

Time- 15-60sec to 1 hour class

Type- elongates muscles, moves joints through full ROM

Specificity Training

Specific-Adaptation-to-Imposed-Demands (SAID)

If ones training decreases, detraining performance will occur. 

Cardio- 2/3 weeks

MES- 2/3 monts

Cardiorespiratory Fitness

Muscular Strength/Endurance

Flexibility

Body Composition

Personal Liability Coverage

Training and Certification

CPR/AED

Pre-exercise Participation Screening

Medical Clearance/Ex. testing

Environmental Monitoring

911 Response Plan

Feedback

Support

Recognition

Encouragement

118-128

128-135 for adults

Balance

Extension

Alignment

Range of Motion

Progression

Flow

The Breath

Principle of MAT science

achieved when all the body's muslces work synergically without exerted or strained effert, breathing is even, and the mid is clear.

Principle of MAT science

ability of the msucle to elongate out and away from the joint, creating freedom of unrestricted joint mobility as well as "activating" muscles to full length

Principle of MAT science

to achieve proper form by setting posture before movement.

Principle of MAT science

every exercise has a minimum and maximum boundary which determins personal ROM

Principle of MAT science

an exercise program should provide for gradual increases in frequency, intensity, duration, and or type of exercise. 

Principle of MAT Science

ability to transition smoothly from one posture ot the next, using the breath to assistn the process

Principle of MAT science

this in an integral part of every movement. should be deep, slow, and rhythmical.

When performed properly, which of the following muscles may not be actively engaged during core training or spinal stabilization exercises? 


Rectus Abdominis

Obliques

Erector Spinae

When performed with proper form and alignment, which of the following exercises could be considered a core stabilization exercise?

In order to develop the abdominal and back muscles properly, it is best to: 


Isotonic spinal flexion, extension, and rotation

Perform exercises which are isometric for the back and abs