Week 2 The Princlples Of Fitness Training

Question 1

Physical activity

Answer 1

Any bodily movement produced by the contraction of skeletal muscles resulting in a substantial increase in calorie requirements over resting energy expenditure.

Question 2

Physical fitness

Answer 2

A set of attributes or characteristics individuals have (or archive ) that’s relates to their ability to perform physical activity

These characteristics are separated into health related and skill related components of physical fitness

Question 3

Cardiorespiratory fitness

Answer 3

The ability of the lungs, heart and muscle to take in, transport and utilise oxygen during exercise
Systems= lungs( pulmonary diffusion pathway )
Heart (size of out cardiac output)
Haemoglobin, red blood cells = carry oxygen
Capillary network , capillary density, greater SA= more diffusion
Muscles to take up our oxygen dependent on our muscle fibres have higher oxidative enzymes

Question 4

VO2 max: How big is your engine?

Answer 4

Maximum volume of oxygen (ml/kg/min) consumed by the body each minute during large group exercise at sea level

Exercise test till exhaustion
Sub maximal test to estimate V02 max

Question 5

Muscular Strength

Answer 5

The maximum amount of force a muscle group of muscles can apply against to resistance

What is the relationship between muscle size (anatomical CSA) & strength?

↑ number of cross-bridges in parallel = ↑ strength

More sarcomeres in parallel = more force when they shorten

Question 6

Variability in muscle mass?

Answer 6

What is the reported variation in muscle fibre number of the vastus lateralis in men aged 18–22 years?

393 000 - 903 000 fibres!
(Lexell et al. 1988)

Question 7

Muscular Endurance

Answer 7

The ability of the muscle to contact repeatedly for extended periods of time without fatigue

Question 8

Type 1 fibres

Answer 8

Resistance to fatigue = high
Mitochondrional density =high
Capillary density = high
Oxidative capacity = high

Question 9

Type II

Answer 9

Resistance to fatigue - moderate
Mitochondrial density - intermediate
Capillary density = intermediate
Oxidative capacity = intermediate

Question 10

Type IIx fibres

Answer 10

Resistance to fatigue - low
Mitochondrial density - low
Capillary density - low
Oxidative capacity - low

Question 11

Flexibility

Answer 11

The range of motion available at a joint

Determined by:
• Type of joint, boney structure
• Elasticity of muscle, tendon, ligament
• Temperature, age, gender

The principal health outcomes associated with flexibility are
prevention of and relief from low- back pain,
prevention of musculoskeletal injury,
and improved posture

Question 12

Body Composition

Answer 12

The relative amounts of muscle, fat, bone and other vital parts of the body

Question 13

Body Composition (%BF) For Men

Answer 13

National Institute for Health recommends 13 – 17%
A range 10-22% for men is considered satisfactory for health (ACSM)

Question 14

Body Composition (%BF) For Women

Answer 14

National Institute for Health recommends 20 – 25%
A range 20-32% for women is considered satisfactory for health (ACSM)

Essential body fat = needed for child baring and hormone regulation

Question 15

Speed

Answer 15

The ability to perform a movement within a short period of time
• Anthropometrics (height, body cross sectional area, limb lengths)
• Muscle composition (fibre type) & architecture
• Dynamic flexibility, full range of motion at high speeds
• Technique
• Neural drive / intramuscular coordination

Question 16

Power

Answer 16

The ability or rate at which one can perform work
Power = Force x Velocity
• Muscle fibre type, size & number of fibres
• Motor unit size, recruitment & firing
frequency , neural pathway
• Elastic Strength (Stretch Shortening Cycle)
• Anaerobic power & capacity
—Myosin ATPase
—ATP-PCr system

Type II decrease the most

Question 17

Reaction Time

Answer 17

The ability to respond quickly to a stimulus

Reaction time (RT), as a measure of the speed of perceptual system, is the time required for perception, evaluation and initiating a response to the stimulus

• ‘Simple reaction time’
—Time taken between a stimulus and a movement
—Typically RT is ~ 0.2 – 0.3 seconds
—Depends on nerve connections and signal pathways
—Hard wired’ not trainable

• ‘Choice reaction time’
- Time taken between stimulus and action that requires a choice
- Can be improved by practice and training
Slower process

Controlled by CNS
Largely genetically determined

Question 18

Balance, Coordination & Agility

Answer 18

Balance: The maintenance of equilibrium while stationary or moving either static or dynamic

Coordination: The ability to move two or more body parts under control, smoothly and efficiently

Agility: The ability to change the position of the body in space with speed and accuracy

Question 19

What makes fast twitch muscle fibres fast

Answer 19

Build up force at a much faster rate
Faster at contracting x4 faster than slow twitch

Power= force x speed
Fast twitch produce 5-8 times higher power
Also depends of muscle composition

Fast twitch muscle fibres can release calcium fro. It’s storage sites much faster than slow twitch fibres

Calcium binds to troponin which exposes the binding site on the actin filament allowing a cross bridge to form

Question 20

Components of the training session

Answer 20

1. Warm-up
   – At least 5-10 min of light-to-moderate intensity cardiorespiratory and muscular endurance activities
   RAMP
   Raise, activate, mobilise, prime for session (increase exercise intensity)
2. Conditioningand/orsports-relatedexercise
   – At least 20-60 min of aerobic, resistance, neuromotor and/or sports activities (exercise bouts of 10 min are acceptable if the individual accumulates at least 20 – 60 min/day of daily aerobic exercise)
3. Cool-down
   – At least 5-10 min of light-to-moderate intensity cardiorespiratory and muscular endurance activities
   Help aid recovery
4. Stretching
   – At least 10 min of stretching exercise performed after warm-up or cool-down phase
   Static streching

Question 21

Specificity

Answer 21

Making sure it relative the sport and the person
Any change or adaptation in the body muscle, organs and systems will be very specific to the type of training (stress) undertaken

Question 22

Progressive overload

Answer 22

Gradually increasing frequency, intensity and time and type

The gradual increase of stress placed upon the body during exercise training.The stimulus must be large enough to challenge the individual to evoke an adaptation

Question 23

Reversibility

Answer 23

Cessation of the stimulus which caused an adaptation to occur will result in gradual decline. This principle states therefore that any improvement in fitness can only be maintained by regular exercise

Question 24

Adaptability

Answer 24

The process of the body getting accustomed (adapting to the stress ) of a exercise training programme .This reinforces the need for variation and progressively overload to maximise results

Question 25

Recovery

Question 26

Individuality

Question 27

The fitt principles

Answer 27

Frequency = how often you train, can differ on the type of client
Intensity =
Time= how long
Type = what type of training

Question 28

How do you estimate intensity?

Answer 28

Measured or estimated measures of absolute exercise intensity include caloric expenditure (kcal/min), absolute exercise level (e.g. cycle at 150 W) absolute oxygen uptake (mL/min or L/min).
Is this the best way to measure intensity?

These absolute measures can result in misclassification of exercise intensity (e.g., moderate, vigorous) because they do not consider individual factors such as body weight, sex, and fitness level.

Therefore, relative measures of intensity (i.e. the energy cost of the activity relative to the individuals maximal capacity) are more appropriate, especially for older and deconditioned persons.
Better to prescribe relative measure

Question 29

Prescribing/monitoring Ex Intensity

Answer 29

There are several different ways to express the intensity of physical effort
• Energy expenditure per unit of time (e.g. kcal/min)
• Multiples of metabolic equivalents (e.g. 6 METs)
• Absolute exercise level; speed, power, load (e.g km/h, Watts, Kg)
• Relative metabolic level expressed as a % of VO2max (e.g. 85% VO2max) **
• Relative load expressed as a % of 1RM (e.g. 70% 1RM)
• Exercise heart rate or % of maximum heart rate (80% HRmax) **
• Reps in reserve (RIR)
• Rate of perceived exertion (e.g. RPE = 14)
• Talk test

202 HR max
Light = 115-127. —— 202 x 0.57
Moderate -129-151
Vigorous 153-191

Question 30

Target the correct resistance intensity

Answer 30

To target specific muscle groups
Motor unit= motor neurone and fibres it innovates

Question 31

ATP-PCr
Phosphagen energy system

Question 32

Lactic Acid system

Question 33

Aerobic system

Question 34

Exercise Volume

Answer 34

Exercise volume is the product of Frequency, Intensity and Time (duration) or FIT of exercise

Important role of exercise volume in realising health/ fitness outcomes, particularly with respect to body composition and weight management

MET/min/wk and kcal/wk can be used to estimate exercise volume in a standardised manner

A total EE of >500 – 1000 MET/min/wk (~1000 kcal/wk of moderate intensity, physical activity [or about 150 min/wk]) is a reasonable target volume for an exercise programme for most adult

Question 35

Exercise Type

Answer 35

ACSM Positional Stand (2011): Guidelines for Prescribing Exercise

‘A programme of regular exercise that includes aerobic, resistance, flexibility & neuromotor exercise training beyond activities of daily living to improve and maintain physical fitness and health is essential for most adults’