1) What is the purpose of this exercise?

consider: muscular strength or endurance, cardiorespiratory conditioning, flexibility, warm up/cool down

2) Are you doing that effectively?

consider: proper range, speed, body position

3) Does the exercise create any safety concerns?

consider: stress areas, enviromental, movement control

4) Can you mantain proper aligment and form for the duration of the exercise?

consider: form, aligment, stabilization

5) For whom is the exercise apporpriate or inappropriate?

consider: risk-to-benefit ratio,; level of the exercise (beginner, intermediat, advance) limitations of participants

can help instructors further decide what exercise of version of an exercise is most appropriate to use in a group exercise class

great tool to use when designing and instructing a group specialty class such us resistance training.

It goes from 1 (the least skill, Easiest, most stable, Appropriate for everyone, very safe

to 6 (Most skill, hardest, least stable, appropriate only for the very fit, less safe

 1            2             3               4               5                6            

FITT or FITTP

FITT-VP

Frequency, intensity, time, type and the P stands for progression.

V stands for Volume.

Balance, Agility, Coordination and Gait

Reccommendations are to perform this exersices 2-3 days per week for 20-30 minutes

MyPyramid.gov was changed to ChooseMyPlate.gov

ChooseMyPlate has the the same goeal of helping to translate grams and miligrams of nutrients into real food choices. Includes explanation of Grains, vegetables, fruits, milk, meat and beans, oils and discreationary calories. Plus include subjects as healthy eating on a budget, tips for eating out, and example menus for an entire week for 2,000 calorie diet.

[image]

My Pyramid was based on the 2005 Dietary Guidelines for Americans and CjooseMyPlate is based on the 2010 Dietary Guidelines for Americans.

Visit: ChooseMyplate.gov 

1) Lower risk of coronary heart disease

2) lower risk of high blood pressure

3) Lower Risk of develop Type 2 Diabetes

4) Lower risk for Breast Cancer

5) Reduce Depression

6) Improved Cardiorespiratory and muscular fitness

7) Lower Risk of Colon Cancer

8) Prevent Weight Gain

1) Increased maximal blood flow:  Performing Aerobic exercises forces large volumen of blood  (Stroke Volumen)

2) Increased Oxygen intake and CO2 Removal: By performing regular Aerobic Exercises our system can Deliver better amounts of Oxygen and  remove more amounts of CO2

3) Increase Maximal Oxygen Uptake (Vital Capacity)

The Energy is the Ability to do WORK

It comes from the SUN

Adenosine Triphospate.

Quemical Compound

Is needed by any cell form the body. Without ATP Cells will die.

is the FOOD ENERGY

Carbs, Fats and Proteins convert to ATP so that it can be used for exercise. 

Anaerobic Pathway

ATP/CP System/ PHOSPHAGEN SYSTEM

1) Fuel source: Chemical (breakdown of Creatine Phospage CP)

2) Intensity: Very high intensity events

3) Duration: very short (1 to 15 seconds)

4) Examples: Power Lifting, Olympic Lifting, 50 meter sprint, High Jump

Anaerobic Pathway

LACTID ACID SYSTEM

1) Fuel source: Glucose (blood sugar) CARBS

2) Intensity:  High to moderate 

3) Duration: 45 to 90 seconds

4) Examples: Sports: soccer, basketball, volleibal, lacrose

Aerobic Pathway

AEROBIC SYSTEM:

1) Fuel Source: Fats, Carbs and proteins

2) Intensity: moderate to low

3) Duration: Long periods of time (3 to 5 minutes) every day activities

4) Examples: Walking, distance running, distance cycling, jogging

with oxygen

any activity that we can do over and over again for prolonged time

without Oxygen

activities usually short in duration and high energy

EPOC

EXCESS POST-OXYGEN CONSUPTION

Oxygen debt referring to oxygen uptake remaining elevated above resting levels for several minutes during recovery

AEROBIC short EPOC

ANAEROBIC long EPOC

Ability to deliver oxygen to our tissues.

More Fit we are better capacity 

Cardiorespiratoty endurance

Amount of blood pumped per minute.

At rest a person can pump 5 liters per minute. A very fit person can pump 25 to 30 liters per minutes

occurs when a person holds the breath, closes the thorat and bears down during exercise. It can cause Blood preassure, heart attacks and even DEATH

very important to remind the participants always to

BREATH!!!

140/90 mmHg or above

Risk factor for heart disease

are made of 4 muscles:

Internal Obliques

External Obliques

Transverse Obliques

Rectus abdominis (lower and upper)

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Rectus Femoris

Vastus Lateralis

Vastus Medialis

Vastus Intermedius

Is a way of life

Integration of mind, body and spirit

Balance of flow of Energy

the practice of prevention

Is the study of human movement

How the body moves

1) Cardiac Muscles (Involuntary moves) HEART

2) Smooth Muscle Tissue (Involuntary moves) Digestive system, responsible for peristalis. Found also in walls of blood vessels

3) Skeletal Muscles (Voluntary moves) Biceps, triceps, quadriceps, Gastrocnemius

1) Slow Twitch:

Type I. Oxydative. Aerobic metabolism

Color: Red they have Blood

Can contract without fatigue

Used in Aerobic Exercises

2) Fast Twitch:

Type II. Anaerobic metabolism

Color: Paler color and bigger

Used in short burts of exercises, sprints

High energy exercises

Cruches Up

Muscle shortens as work is done

Elongates

Muscle lengthens 

Held muscle action

No change in joint angle

Movement

tension remains constant as muscle shortens and lengthens 

3 Muscle contraccions used in a group exercise class:

concentric, eccentric, isometric

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Fibrous tissue that connects bone to bone. Stability to joints. Not elastic

If overstretch will not return to original length 

Anatomical plane: 

Horizontal (transverse)

Joint action

FLEXION

Joint action

EXTENSION

Joint action

Abduction

is the movement away from the midline. Remember 

A Bad Date

Get away

Joint action

adduction

Joint action

Rotation

Joint action

Circumduction

muscle responsible for the movement ocurring

Primer Mover

Opposition to the action.

Relaxes to allow the agonist to do its job

1) Scolious

2) Kyphosis

3) Lordosis

1) Water

2) Carbs

3) Protein

4) Fat

5) Vitamins

6) Minerals

1) Simple: Sugar (table sugar, sucrose, sugar in milk and fruit)

2) Complex: Glucose molecules linked together (polysaccharides-grains, legumes, beggies, potatoes)

Fat Soluble: are stored in liver and they can be toxis when overdose occurs

Water Soluble: are excreted by the kidneys and they are not likely toxics

Inorganic compounds that assists processed such as regulating activity of enzymes and maintaining acid-based balance

structural component of body tissue

AFAA's Nutritional Supplement Policy

Fitness professional role and responsibilities to sale and distribute nutritional supplements 

Acute: Sudden on set to specific trauma

Chronic: most common. Long term

Muscle STRAIN: Overstretching or tearing muscles or tendons

Muscle SPRAIN: Tearing or overstretching of ligament

List 3 ways to prevent injuries of

1) Vocal Nodules

2) Low Back pain

3) Shin Splints

1) Vocal Nodules:  Use microphone. Non verbal cues. Environment (music low)

2) Low Back pain: Proper position. Exercise Selection. Attention to knees and spine

3) Shin Splints: Proper position. Quality flooring. Safe Technique

Dehydration- No warm Up

Saunas, Hot tubs used after exercise

Smoking

Obesity

Rest

Ice

Compression

Elevation

1) Survey

2) Assesment

3) Prioritization

4) Implementation

Exercise program should provide gradual increases or progressions in FITT

FIIT: Frequency

Intensity

Time 

Type

Specific of Training principle (SAID)

describe.

Specific

Adapt to

Imposed

Demands

Describe: body will adapt to type of physiological stresses placed on it. In order to improve in certain areas, area must be rehearsed 

Body needs time to recover and musculoskeletal system needs time to rebuild.

Without suficient rest overtraining occurs

Cardiorespiratory Fitness

Muscular strength and endurance

Flexibility

Body Composition

Agility

Balance

Coordination

Power

Reaction Time

Speed

1) Adults should avoid inactivity (some is better than none)

2) Should perform 2 1/2 hours per week moderate intensity aerobic or 1 hour 15 minutes of vigorous intensity

3) Adults should perform 300 minutes a week (5 hours) of moderate intensity aerobics or 150 minutes/week vigorous intensity activity for more extensive health benefits

4) adults should also perform modrate or high intensity muscle strengthening activities involving all major muscle groups on 2 or more days a week. 

American College of Sports Medicine

(ACSM)

Body Mass Index

30% BMI is defined as OBESE

is find in 32% of adults

Instructors should evaluate an exercise from which 2 points of view?

____________ and _______________

1) standing: feet shoulder width apart

2) Squat: Knees don't bent past toes

3) Bent Over: Flex at the hips

4) Seated: spine in neutral position

5) Supine: enageg abs muscles/pelvis neutral

6) Side-lying: Stack hips and shoulders to maintain squared aligments

7)Kneeling: Shoulders down, neck in neutral

8) Hand and knee: keep shoulders and knee squared 

9)Hands and Knee aligment: place the hands or elbows on the floor directly under the shoulders , knees directly undre hips, neck in neutral

10) while moving: Control Range of motion.