Fitness CONDITIONING, STRENGTH, ENDURANCE, AND FLEXIBILITY

CARDIORESPIRATORY FITNESS The ability of the cardiovascular system and respiratory system to supply oxygen to large muscle groups in order to sustain continuous activity This is known as “CONDITIONING” Respiratory System: the body system responsible for the exchange of gases between the body and air What does this consist of? Cardiovascular system: the body system responsible for the delivery of O2 and nutrients to body tissues and the delivery of CO2 and other wastes back to the heart and lungs What makes up the cardiovascular system?

HEART AND LUNGS

CARDIORESPIRATORY FITNESS

THREE METABOLIC SYSTEMS Sooooo….. We keep throwing around the word METABOLISM. Here is the rundown on how it works. All of the cells in your body need ENERGY to function and the cellular form of that energy is called ADENOSINE TRIPHOSPHATE Or ATP ATP must be constantly regenerated from The energy stored in your body Food

THREE METABOLIC SYSTEMS Energy stores in the body include: Fat from adipose tissues and the muscles Glucose from the muscles and the liver Protein and Creatine Phosphate from muscles Energy in food comes from: Fat Carbohydrates Protein

THREE METABOLIC SYSTEMS The body will break down and store nutrients into ATP via 3 systems Immediate Nonoxidative (anaerobic) Oxidative (aerobic)

IMMEDIATE SYSTEM This uses ATP stored in the muscles. Activities that require “explosive” movements A basketball jump shot, a 50 meter sprint, a dive off a diving board This ATP is used up within less than 10 seconds

NONOXIDATIVE (ANAEROBIC) ENERGY SYSTEM This system begins breaking down glucose for energy as soon as the body begins moving in order to produce ATP This system does not use oxygen Will start supplying ATP after about 30 seconds of activity up until 3 minutes of activity Muscular fatigue sets in because of the build up of LACTIC ACID Lactic Acid produces the burning sensation of the muscles during intense activity, it is a by product of the glucose breakdown system Does not cause the latent muscle soreness after activity

OXIDATIVE (AEROBIC) ENERGY SYSTEM During the first 3 minutes of activity the body is increasing the oxidative production of ATP by using the O2 in the mitochondria of the cells Mitochondria – the powerhouse of the cell

HOW DOES AEROBIC TRAINING CONDITION THE CARDIORESPIRATORY SYSTEM? Aerobic training increases the O2 delivery to the muscles Respiratory muscles become more efficient There is an increase in HEMAGLOBIN in the blood This allows you to carry more O2 The heart will hold more blood and have stronger contractions increasing the amount of blood pumped

HOW DOES AEROBIC TRAINING CONDITION THE CARDIORESPIRATORY SYSTEM? Aerobic training improves the transfer and the use of O2 There will be an increase in the amount of capillaries in the muscles There will be an increase in the amount of mitochondria in the cells Improve the oxidative production of ATP

HOW DOES AEROBIC TRAINING CONDITION THE CARDIORESPIRATORY SYSTEM? Aerobic Training improves the body’s ability to use energy efficiently Enhanced glycogen storage Glycogen is stored in the muscles and can be broken down into glucose

CARDIORESPIRATORY ADAPTATIONS

BUILDING MUSCULAR STRENGTH AND ENDURANCE Muscular Fitness is the ability of the musculoskeletal system to perform daily and recreational activities without undue fatigue and injury Muscular strength is the ability of the muscle to contract with maximal force Muscular endurance is the ability of the muscle to contract repeatedly over an extended period of time You can build muscular strength and endurance through RESISTANCE TRAINING Resistance training is also referred as weight training or strength training and can be done with measured weights, body weight, or other resistive equipment such as medicine balls and resistance bands

BUILDING MUSCULAR STRENGTH AND ENDURANCE Within each skeletal muscle there are individual cells called MUSCLE FIBERS Bundles of MUSCLE FIBERS are called FASCICLES Every muscle fiber will extend the full length of the muscle Within each muscle fiber is a contractile unite made up of Actin and Myosin Actin and Myosin slide across each other and shorten the muscle. Simultaneous shortening of many fibers within a whole muscle causes a contraction that allows bones and surrounding body parts to move

MUSCLE CONTRACTION In order for a voluntary skeletal muscle contraction, the nervous system must sent a direct signal to the muscle Down the spinal cord through motor nerves to skeletal muscle fibers One motor nerve will stimulate many skeletal muscle fibers creating a MOTOR UNIT

MUSCLE CONTRACTIONS Muscle contractions will all result in an increase in tension or force within the muscle but some will move body parts while others will not ISONTONIC CONTRACTION Consistent muscle tension as the contraction proceeds resulting in the movement of body parts ISOMETRIC CONTRACTION A consistent muscle length throughout the contraction with no visible movement of body parts i.e. holding a hand weight at arms length in front of you…. The arm is not moving but you can feel the tension in the arms muscles ISOKINETIC CONTRACTION Consistent muscle contraction speed within a moving body part. This is done with special equipment

ISOTONIC CONTRACTION These are the most common in exercise programs Things like using free weights or push ups are examples of isotonic contractions CONCENTRIC CONTRACTION Force developed in the muscle as the muscle is shortening Curling a free weight toward the shoulder ECCENTRIC CONTRACTION Force remains in the muscle while the muscle is lengthening Lowering a free weight back to its original position

MUSCLE CONTRACTION

RESISTANCE TRAINING Resistance training with an adequate load will result in an increase in muscle strength Muscular strength will occur before an increase in muscle size because of increase in motor unit recruitment This is a neurological adaptation The first few weeks of resistance training programs involve the ability to contract more muscle fibers After the initial improved neural activation the amount of actin and myosin in the muscle fibers will increase This increase in the size of the protein filaments is known as HYPERTROPHY

RESISTANCE TRAINING Regular resistance training will lead to increase muscular endurance Muscular endurance will create adaptations that improve the ability to regenerate ATP efficiently Muscle contractions can be sustained for a longer period of time Activities will become easier Resistance training will increase the amount of lean muscle tissue and decrease the amount of fat tissue changing the body composition There will be increase in metabolic rate which means that more calories will be expended through out the day Weight control will become easier and more effective Resistance training strengthens bones and protects the body from injury, helps maintain physical function with aging, reduces cardiovascular risk and enhances athletic performance

RESISTANCE TRAINING ADAPTATIONS

FLEXIBILITY Flexibility is the ability of a joint to move through a full range of motion This allows the body to move freely and carryout every day activities with greater ease over the course of a life time Regular stretching allows the body to maintain a balance of muscle strength and flexibility which is important for proper joint alignment and posture Maintaining flexibility helps to manage joint pain and is beneficial for those with arthritis Gentle stretching increases blood flow to tight muscles and stimulates the nervous system to decrease stress hormones easing tension

FLEXIBILITY Static: the joint range of motion limits with an external force applied This is passive and measures the limits of a joints overall ROM Dynamic: the joint range of motion limits with muscular contraction applied This measures overall joint stiffness during movement

STRETCHING Static stretching Involves moving slowly into a stretch and holding for a period of time Dynamic Stretching Involves stretching through movement Ballistic Stretching Stretching method characterized by “bouncy” high momentum movements Proprioceptive Neuromuscular Facilitation (PNF) Uses voluntary contraction of muscle groups to facilitate relaxation and stretching in target muscles

PNF Contract-Relax Patient will perform an isotonic or isometric contraction of the target muscle just before a passive stretching of the muscle

CONTRACT-RELAX PNF STRETCHING