1. FOF Notes 2/11/2015

2. Aerobic Exercise/Cardiorespiratory Endurance Aerobic refers to exercise that requires oxygen to produce necessary energy to carry out the activity. Examples include: walking, jogging, swimming, cycling, cross-country skiing, water aerobics, and rope skipping. Activities lasting longer than 2 minutes – without a break. Cardiorespiratory endurance is the ability of the lungs, heart, and blood vessels to deliver enough oxygen to the cells to meet the demands of prolonged physical activity.

3. Anaerobic Exercise Anaerobic is exercise that does not require oxygen to produce necessary energy to carry out the activity. Examples include: 100, 200, and 400 meters in track and field, gymnastic routines, and strength training. Exertion of less than 2 minutes.

4. What is Strength Training? - Use of resistance (bands/weight/chains/etc.) to muscular contraction to build strength, anaerobic endurance, and size of the skeletal muscles. Benefits of…. Improves balance and restores mobility Makes daily lifting and reaching easier Decreases risk for injuries and falls Stresses bones and preserves bone mineral density – decreasing osteoporosis Increased metabolism Increased confidence and self-esteem

5. Primary Outcomes of Strength Training Increased muscular strength Hypertrophy – an increase in muscle mass or size. As muscle size increases so too does metabolism. Each additional pound of muscle tissue increases resting metabolism by 35 calories per day. Muscle tissue uses energy even at rest, whereas fatty tissue uses little energy.

6. Example: 3,500 calories/day3,000 calories/day = to maintain their current body comp @ 250 lbs

7. Gender Difference Hormonal differences to not allow women to achieve the same amount of muscle hypertrophy (size) as men. *resting testosterone concentrations in women are 20 times lower than men. Men have more muscle fibers and because of sex-specific hormones each individual fiber has more potential for hypertrophy. Studies of shown, on average, women can experience up to a 50% increase in strength, but only a 10% increase in muscle size.

8. Myth! Chemically EnhancedNormal