Exercise physiology is the study of how the body responds and adapts to exercise. It examines the effects of exercise on body systems from acute to chronic adaptations. Physical activity provides numerous health benefits by enhancing cardiorespiratory endurance, muscular strength and endurance, flexibility, and body composition. Programs should be designed using the FITT principle and individual goals, abilities, and needs to optimize health and fitness benefits while avoiding injury or disorders like anorexia or bulimia.
This document discusses various aspects of muscle physiology and training principles. It defines key terms like muscle strength, power, endurance and different energy systems. It describes how muscle adaptations occur in response to different types of training like resistance, aerobic and anaerobic training. It also summarizes the cardiovascular, respiratory, muscular and other physiological adaptations that result from endurance training.
1. The document outlines 17 principles of sports training, including the principles of continuity of training, increasing training load, individualization, active participation, planned and systematic training, general and specific training, competitive and specialized training, clarity, cyclicity, ensuring results, critical training load, adaptability, uniformity and differentiation, awareness, visual presentation, feasibility, and regulation of training.
2. Some key principles are that training should be continuous, the load should gradually increase over time, training must consider individual differences, athletes should actively participate, and training should be planned, systematic, include general and specific components, ensure results, and allow for adaptation.
Exercise physiology is the study of how the body responds to physical activity and exercise. It examines how the body's systems adapt both acutely during a single bout of exercise, as well as chronically with long-term exercise training. Physical fitness includes health-related components like cardiovascular endurance, body composition, flexibility, and muscle strength and endurance, as well as performance-related aspects such as power, speed, coordination, balance and agility. Understanding exercise physiology allows one to maximize health benefits, athletic performance, and rehabilitation through exercise.
The document discusses sports training and defines it as an organized and systematic process aimed at improving physical, psychological, and intellectual performance. It notes there is some disagreement over the exact meaning among coaches and scientists. Sports training is explained as having the goals of physical, technical, tactical, intellectual, and psychological preparation of athletes. The principles, objectives, and systematization of sports training are outlined in different levels from basic to advanced to high performance. The content, duration, and ratio of general to specific training changes at each level as the aim shifts from health and skills development to reaching an optimal performance standard.
This document discusses sport for all as both an educational and social phenomenon in the Balkans region. It outlines several goals of sport for all, including improving health, socialization, and developing skills. The document also notes that a lack of access to sport is associated with increased obesity, sedentary lifestyles, and health problems. Finally, it argues that sport for all can promote lifelong learning and an active lifestyle while also facilitating social involvement and leisure activities.
The document discusses tapering strategies for athletes prior to important competitions. It defines tapering as a reduction in training volume in the final weeks before an event to allow for optimal recovery. The summary discusses how tapering leads to physiological and psychological benefits for athletes through reduced fatigue and improved performance. It provides examples of how tapering can decrease training volume by 40-60% while maintaining 25-50% of high intensity workouts to peak for competitions.
This document discusses various aspects of muscle physiology and training principles. It defines key terms like muscle strength, power, endurance and different energy systems. It describes how muscle adaptations occur in response to different types of training like resistance, aerobic and anaerobic training. It also summarizes the cardiovascular, respiratory, muscular and other physiological adaptations that result from endurance training.
1. The document outlines 17 principles of sports training, including the principles of continuity of training, increasing training load, individualization, active participation, planned and systematic training, general and specific training, competitive and specialized training, clarity, cyclicity, ensuring results, critical training load, adaptability, uniformity and differentiation, awareness, visual presentation, feasibility, and regulation of training.
2. Some key principles are that training should be continuous, the load should gradually increase over time, training must consider individual differences, athletes should actively participate, and training should be planned, systematic, include general and specific components, ensure results, and allow for adaptation.
Exercise physiology is the study of how the body responds to physical activity and exercise. It examines how the body's systems adapt both acutely during a single bout of exercise, as well as chronically with long-term exercise training. Physical fitness includes health-related components like cardiovascular endurance, body composition, flexibility, and muscle strength and endurance, as well as performance-related aspects such as power, speed, coordination, balance and agility. Understanding exercise physiology allows one to maximize health benefits, athletic performance, and rehabilitation through exercise.
The document discusses sports training and defines it as an organized and systematic process aimed at improving physical, psychological, and intellectual performance. It notes there is some disagreement over the exact meaning among coaches and scientists. Sports training is explained as having the goals of physical, technical, tactical, intellectual, and psychological preparation of athletes. The principles, objectives, and systematization of sports training are outlined in different levels from basic to advanced to high performance. The content, duration, and ratio of general to specific training changes at each level as the aim shifts from health and skills development to reaching an optimal performance standard.
This document discusses sport for all as both an educational and social phenomenon in the Balkans region. It outlines several goals of sport for all, including improving health, socialization, and developing skills. The document also notes that a lack of access to sport is associated with increased obesity, sedentary lifestyles, and health problems. Finally, it argues that sport for all can promote lifelong learning and an active lifestyle while also facilitating social involvement and leisure activities.
The document discusses tapering strategies for athletes prior to important competitions. It defines tapering as a reduction in training volume in the final weeks before an event to allow for optimal recovery. The summary discusses how tapering leads to physiological and psychological benefits for athletes through reduced fatigue and improved performance. It provides examples of how tapering can decrease training volume by 40-60% while maintaining 25-50% of high intensity workouts to peak for competitions.
This document provides an overview of principles of sports training, including definitions of sports training, objectives of training, and factors that affect performance. The objectives of sports training are to improve physical fitness, acquire sports skills, develop athletes physically in a multilateral and sport-specific way, improve technical and tactical abilities, enhance psychological and team capabilities, and prevent injuries while strengthening health.
This document discusses key concepts related to adaptations to resistance training. It defines muscular strength, power, and endurance. It describes measurements of one-repetition maximum and covers topics like muscle hypertrophy, fiber size increases, effects of inactivity, muscle soreness, and resistance training program design. It emphasizes that resistance training can improve strength by 25-100% within 3-6 months and benefit all populations.
The document discusses five methods of training: circuit training, interval training, fartlek training, continuous training, and weight training. It provides details on each method, including how they develop different fitness components and examples of exercises.
1. Training load is central to improving sports performance, as it causes fatigue which leads to adaptation.
2. Load factors like movement quality, exercise type, intensity, and volume make up the overall training load.
3. There are two main types of load - external load involving physical exercise, and internal load regarding physiological demands.
The document provides information about exercise physiology, including fitness components, training principles, adaptations to resistance training, and energy sources and systems. It discusses key topics such as warm-ups and cool-downs, flexibility training, training methods, and how the body adapts to exercise over time through increased muscle size, capillary density, and fiber strength. The three main energy systems - anaerobic alactic, anaerobic lactic, and aerobic - are also summarized, along with the roles of carbohydrates, fats, and proteins as fuel sources for exercise.
Chapter Planning of Competitions & Periodization Ashish Phulkar
The document discusses various aspects of planning and periodization for athletic training. It begins by explaining that the frequency of competition depends on factors like the sport, athlete's training age and capacity. It then covers different types of periodization models including single, double and triple peak models. Specific topics covered include macrocycles, mesocycles, microcycles, preparatory periods, competition periods, transition periods, and recovery. Principles of periodization planning like individualization, overload, and specificity are also outlined. Overall, the document provides an overview of periodization concepts, models, and considerations for integrating recovery and peaking performance in an athlete's training plan.
Periodization involves systematically varying training variables over periods of time to optimize performance and prevent overtraining. It follows the general adaptation syndrome of stress response. The traditional model includes a preparatory period focusing on hypertrophy, strength, and power; a competition period for peaking; and transition periods. Sport seasons map to these periods. An example macrocycle progresses an athlete through preseason, in-season, postseason, and off-season mesocycles with appropriate training emphases. Periodization promotes long-term performance gains through planned variation in training load.
Tactics are specific actions and sequences used to fulfill a strategy. They aim to outwit an opponent by effectively using skills and talents. Tactics consist of actions and measures adopted before or during competition. Tactical preparation involves exercises, trials, and drills to instill competitive tactics. Tactics aim to hinder opponents through motor actions or influence judges. A tactical action has three phases: perception and analysis of the situation, mental solution, and motor solution. Tactics are used in both individual and team activities, depending on strengths, weaknesses, and performance.
Meaning, principles, causes, symptoms and remidies of over loadMAHABOOBJAN A
1. Overload occurs when the training load exceeds an individual's capacity, disturbing their physiological and psychological functions.
2. If overload continues for a long period, it can decrease performance as full recovery does not occur each day, leading to accumulated fatigue.
3. To improve performance, the training load must be progressively increased over time through methods like increasing intensity, volume, exercise variety, or training frequency while allowing for adequate adaptation to the increased load.
The document discusses exercise physiology, which is defined as the study of how the structure and function of the human body changes with exercise and physical activity. It provides definitions for exercise and physical activity, noting that exercise is planned, structured, repetitive physical activity like sports, while physical activity includes activities of daily living. The document outlines several key points of exercise physiology, including how the cardiovascular and respiratory systems adapt to acute and chronic exercise, and the importance of understanding anatomy and physiology for fitness, health, injury prevention and rehabilitation for athletes.
Load refers to the physical and psychological demands of training and competition that cause a temporary disruption to homeostasis. There are four key factors that determine an athlete's load: movement quality, exercise type, load intensity, and load volume. Load intensity refers to the effort level of exercises and is measured by factors like weight and time. Load volume is the total work done and includes frequency and duration. The principles of load state that the load must continually increase over time and be proportionate to an athlete's adaptation, recovery ability, intensity versus volume, be sport-specific, varied, reversible if needed, provide an overload, and be individualized.
The document discusses the concept of technique in sports. It defines technique as movements that allow athletes to perform attacks and defenses with the goal of competition in mind. Athletes must learn ideal movement models to improve their skills. The analysis then discusses how technique has different meanings depending on the sport, and how technical ability is assessed both formally and during real competition. It proposes stages of technical learning, from general conditioning to specialization to perfection, with criteria defined for each stage to develop an athlete's technique.
This document defines and compares physical activity, play, and sport. It also discusses health versus physical fitness, with health relating to total well-being and fitness relating to physical attributes. The document then discusses the three energy systems the body uses - ATP-PC system for short bursts, lactic acid system for durations up to a few minutes, and aerobic system for longer durations. It provides details on how each system works, including the breakdown of fuels like carbohydrates and production of ATP.
Physical fitness is a state of health and well-being and, more specifically, the ability to perform aspects of sports, occupations and daily activities. Physical fitness is generally achieved through proper nutrition, moderate-vigorous physical exercise, and sufficient rest.
Before the industrial revolution, fitness was defined as the capacity to carry out the day’s activities without undue fatigue. However, with automation and changes in lifestyles physical fitness is now considered a measure of the body's ability to function efficiently and effectively in work and leisure activities, to be healthy, to resist hypo kinetic diseases, and to meet emergency situations.
Sports training involves exercising with the specific goal of improving athletic performance in a particular sport. It helps develop proper form, strength, power, speed, agility, flexibility, injury prevention, and the 10 recognized fitness domains. Some benefits of training include increased HDL and decreased LDL cholesterol, reduced risk of diseases like diabetes, cardiovascular disease, osteoporosis, and some cancers. It can also help reduce stress, anxiety, and risk of colds and illness.
The document discusses the concepts of sports training. It defines sports training as a planned and controlled process aimed at improving motor performance and abilities through systematic effects on physical and mental performance. The key principles of sports training discussed are continuity, overload, individual differences, general and specific preparation, progression, specificity, active involvement, variety, warm up and cool down, rest and recovery, and ensuring results. Warming up is defined as light physical activity performed before training to prepare the body physically and mentally. It increases body temperature, flexibility, and performance while reducing injury risk. Specific warm up exercises target the muscles used in the upcoming activity.
- Growth hormone secretion increases with exercise intensity and peaks during recovery, stimulating anabolic processes. Higher intensity exercise leads to greater growth hormone production.
- Prolactin and thyroid hormone levels also increase with exercise intensity and return to baseline within 45 minutes of stopping. Luteinizing hormone peaks during recovery.
- Catecholamine and cortisol secretion increases with exercise intensity and duration. Testosterone increases with moderate exercise but decreases with longer, more intense exercise.
- Posterior pituitary hormones like antidiuretic hormone and oxytocin levels fluctuate with exercise but training adaptations decrease some hormone responses to submaximal exercise. Aldosterone is not affected by training.
The document discusses six principles of sports training:
1. Specificity - training should mimic the specific demands of the sport.
2. Overload - training loads must gradually increase over time to continue adaptations.
3. Adaptation - the body adjusts to increased physical demands through repeated practice or training.
4. Progression - training demands must steadily increase as fitness levels improve.
5. Reversibility - fitness gains are lost if training stops but can be regained when training resumes.
6. Variation - training should include variations in intensity, duration, and exercises to prevent overuse and maintain interest.
This document provides an overview of exercise physiology and fitness. It discusses what exercise physiology is, the role of physical activity in health and fitness, and how to design a fitness program using the FITT formula. It also covers various components of physical fitness like cardiorespiratory endurance, muscular strength and endurance, flexibility, and body composition. Principles of training and factors that influence fitness are described.
This document provides an overview of principles of sports training, including definitions of sports training, objectives of training, and factors that affect performance. The objectives of sports training are to improve physical fitness, acquire sports skills, develop athletes physically in a multilateral and sport-specific way, improve technical and tactical abilities, enhance psychological and team capabilities, and prevent injuries while strengthening health.
This document discusses key concepts related to adaptations to resistance training. It defines muscular strength, power, and endurance. It describes measurements of one-repetition maximum and covers topics like muscle hypertrophy, fiber size increases, effects of inactivity, muscle soreness, and resistance training program design. It emphasizes that resistance training can improve strength by 25-100% within 3-6 months and benefit all populations.
The document discusses five methods of training: circuit training, interval training, fartlek training, continuous training, and weight training. It provides details on each method, including how they develop different fitness components and examples of exercises.
1. Training load is central to improving sports performance, as it causes fatigue which leads to adaptation.
2. Load factors like movement quality, exercise type, intensity, and volume make up the overall training load.
3. There are two main types of load - external load involving physical exercise, and internal load regarding physiological demands.
The document provides information about exercise physiology, including fitness components, training principles, adaptations to resistance training, and energy sources and systems. It discusses key topics such as warm-ups and cool-downs, flexibility training, training methods, and how the body adapts to exercise over time through increased muscle size, capillary density, and fiber strength. The three main energy systems - anaerobic alactic, anaerobic lactic, and aerobic - are also summarized, along with the roles of carbohydrates, fats, and proteins as fuel sources for exercise.
Chapter Planning of Competitions & Periodization Ashish Phulkar
The document discusses various aspects of planning and periodization for athletic training. It begins by explaining that the frequency of competition depends on factors like the sport, athlete's training age and capacity. It then covers different types of periodization models including single, double and triple peak models. Specific topics covered include macrocycles, mesocycles, microcycles, preparatory periods, competition periods, transition periods, and recovery. Principles of periodization planning like individualization, overload, and specificity are also outlined. Overall, the document provides an overview of periodization concepts, models, and considerations for integrating recovery and peaking performance in an athlete's training plan.
Periodization involves systematically varying training variables over periods of time to optimize performance and prevent overtraining. It follows the general adaptation syndrome of stress response. The traditional model includes a preparatory period focusing on hypertrophy, strength, and power; a competition period for peaking; and transition periods. Sport seasons map to these periods. An example macrocycle progresses an athlete through preseason, in-season, postseason, and off-season mesocycles with appropriate training emphases. Periodization promotes long-term performance gains through planned variation in training load.
Tactics are specific actions and sequences used to fulfill a strategy. They aim to outwit an opponent by effectively using skills and talents. Tactics consist of actions and measures adopted before or during competition. Tactical preparation involves exercises, trials, and drills to instill competitive tactics. Tactics aim to hinder opponents through motor actions or influence judges. A tactical action has three phases: perception and analysis of the situation, mental solution, and motor solution. Tactics are used in both individual and team activities, depending on strengths, weaknesses, and performance.
Meaning, principles, causes, symptoms and remidies of over loadMAHABOOBJAN A
1. Overload occurs when the training load exceeds an individual's capacity, disturbing their physiological and psychological functions.
2. If overload continues for a long period, it can decrease performance as full recovery does not occur each day, leading to accumulated fatigue.
3. To improve performance, the training load must be progressively increased over time through methods like increasing intensity, volume, exercise variety, or training frequency while allowing for adequate adaptation to the increased load.
The document discusses exercise physiology, which is defined as the study of how the structure and function of the human body changes with exercise and physical activity. It provides definitions for exercise and physical activity, noting that exercise is planned, structured, repetitive physical activity like sports, while physical activity includes activities of daily living. The document outlines several key points of exercise physiology, including how the cardiovascular and respiratory systems adapt to acute and chronic exercise, and the importance of understanding anatomy and physiology for fitness, health, injury prevention and rehabilitation for athletes.
Load refers to the physical and psychological demands of training and competition that cause a temporary disruption to homeostasis. There are four key factors that determine an athlete's load: movement quality, exercise type, load intensity, and load volume. Load intensity refers to the effort level of exercises and is measured by factors like weight and time. Load volume is the total work done and includes frequency and duration. The principles of load state that the load must continually increase over time and be proportionate to an athlete's adaptation, recovery ability, intensity versus volume, be sport-specific, varied, reversible if needed, provide an overload, and be individualized.
The document discusses the concept of technique in sports. It defines technique as movements that allow athletes to perform attacks and defenses with the goal of competition in mind. Athletes must learn ideal movement models to improve their skills. The analysis then discusses how technique has different meanings depending on the sport, and how technical ability is assessed both formally and during real competition. It proposes stages of technical learning, from general conditioning to specialization to perfection, with criteria defined for each stage to develop an athlete's technique.
This document defines and compares physical activity, play, and sport. It also discusses health versus physical fitness, with health relating to total well-being and fitness relating to physical attributes. The document then discusses the three energy systems the body uses - ATP-PC system for short bursts, lactic acid system for durations up to a few minutes, and aerobic system for longer durations. It provides details on how each system works, including the breakdown of fuels like carbohydrates and production of ATP.
Physical fitness is a state of health and well-being and, more specifically, the ability to perform aspects of sports, occupations and daily activities. Physical fitness is generally achieved through proper nutrition, moderate-vigorous physical exercise, and sufficient rest.
Before the industrial revolution, fitness was defined as the capacity to carry out the day’s activities without undue fatigue. However, with automation and changes in lifestyles physical fitness is now considered a measure of the body's ability to function efficiently and effectively in work and leisure activities, to be healthy, to resist hypo kinetic diseases, and to meet emergency situations.
Sports training involves exercising with the specific goal of improving athletic performance in a particular sport. It helps develop proper form, strength, power, speed, agility, flexibility, injury prevention, and the 10 recognized fitness domains. Some benefits of training include increased HDL and decreased LDL cholesterol, reduced risk of diseases like diabetes, cardiovascular disease, osteoporosis, and some cancers. It can also help reduce stress, anxiety, and risk of colds and illness.
The document discusses the concepts of sports training. It defines sports training as a planned and controlled process aimed at improving motor performance and abilities through systematic effects on physical and mental performance. The key principles of sports training discussed are continuity, overload, individual differences, general and specific preparation, progression, specificity, active involvement, variety, warm up and cool down, rest and recovery, and ensuring results. Warming up is defined as light physical activity performed before training to prepare the body physically and mentally. It increases body temperature, flexibility, and performance while reducing injury risk. Specific warm up exercises target the muscles used in the upcoming activity.
- Growth hormone secretion increases with exercise intensity and peaks during recovery, stimulating anabolic processes. Higher intensity exercise leads to greater growth hormone production.
- Prolactin and thyroid hormone levels also increase with exercise intensity and return to baseline within 45 minutes of stopping. Luteinizing hormone peaks during recovery.
- Catecholamine and cortisol secretion increases with exercise intensity and duration. Testosterone increases with moderate exercise but decreases with longer, more intense exercise.
- Posterior pituitary hormones like antidiuretic hormone and oxytocin levels fluctuate with exercise but training adaptations decrease some hormone responses to submaximal exercise. Aldosterone is not affected by training.
The document discusses six principles of sports training:
1. Specificity - training should mimic the specific demands of the sport.
2. Overload - training loads must gradually increase over time to continue adaptations.
3. Adaptation - the body adjusts to increased physical demands through repeated practice or training.
4. Progression - training demands must steadily increase as fitness levels improve.
5. Reversibility - fitness gains are lost if training stops but can be regained when training resumes.
6. Variation - training should include variations in intensity, duration, and exercises to prevent overuse and maintain interest.
This document provides an overview of exercise physiology and fitness. It discusses what exercise physiology is, the role of physical activity in health and fitness, and how to design a fitness program using the FITT formula. It also covers various components of physical fitness like cardiorespiratory endurance, muscular strength and endurance, flexibility, and body composition. Principles of training and factors that influence fitness are described.
The importance & facts about Physical Activity in Obesity Management on:
Weight loss &Weight loss maintenance
Physical activity & obesity prevention
Effects on general health risks
Mechanisms of Action
Recommendations for Physical Activity in Obesity
Physical Activity Recommendations in Patients
1) Exercise programming for older adults aims to maintain independence through activities of daily living and should focus on what older adults are capable of rather than limitations.
2) The older adult population is growing rapidly and will continue to do so, increasing the need for exercise programs tailored to seniors.
3) Strength training provides significant benefits to older adults by increasing strength and lean mass, improving mobility and independence, reducing bone loss, and preventing chronic disease. Programs should focus on functional exercises and progress slowly.
The document discusses managing weight and physical activity. It provides guidelines on calorie needs based on age and gender. It states that on average Americans consume 4000 calories per day. It also shares obesity statistics in the US for different age groups. It discusses factors that influence desirable weight like body frame, basal metabolic rate, muscle tissue, and activity level. It defines body mass index categories and discusses strategies for weight loss and management through diet and exercise. It provides guidelines for physical activity in adolescents and defines aspects of physical fitness like muscular strength, endurance, cardiovascular endurance, flexibility and body composition.
This document provides information on physical fitness and exercise. It defines key terms like physical activity, exercise, and physical fitness. It recommends that adults get at least 30 minutes of moderate physical activity most days of the week to promote health. It also discusses the health benefits of exercise and lists the components of physical fitness like cardiorespiratory endurance and muscular strength. Finally, it provides guidelines for developing an effective exercise program and training safely and gradually over time.
Exercise Is Medicine: How a Medical Fitness Center Differs from a Health ClubMercy Medical Center
During his presentation on 2/25/14, Eldon Jones, director of health & fitness at Mercy Medical Center in Canton, Ohio, explains how exercise often is as effective as medication in treating certain chronic serious health conditions, including heart disease, diabetes and more.
Eldon also covered how a medical fitness center differs from a tradition gym or health club.
Other topics covered in the presentaton:
* The importance of prescribing exercise
* US Physical Activity Guidelines
* Cardiac rehabilitation and how it works
* Components of ExRx for risk factor reduction
* FITT principle
* Stages of conditioning
* Strength training
The document discusses exercise guidelines and benefits for various medical conditions. It provides guidelines for moderate and vigorous aerobic exercise for adults, as well as reasons some people do not exercise. It then outlines strategies to motivate patients using 3M's (mentioning, modeling, motivation). The FITT principle for exercise prescription and risk stratification for exercise are also covered. Specific conditions discussed include hypertension, obesity, pregnancy, osteoporosis, and depression.
Advantages of Sports in our Kids Life | David OvistDavid Ovist
Soccer Coach of Lake Oswego David Ovist offers training and will provide you with drills and games to help you develop your players. He provides children an affordable place to develop soccer skills within their own community.
Physical fitness and health are promoted through regular physical activity and exercise. Some key principles for exercise include overload, recovery, and individual differences in response to training. Regular physical activity provides significant health benefits by reducing risks for chronic diseases like cardiovascular disease and diabetes. Maintaining good posture requires strengthening postural muscles through exercises. Proper nutrition is also important for health, recovery from exercise, and performance. The major macronutrients that provide calories include carbohydrates, proteins, fats, and water, while micronutrients like vitamins and minerals are needed in smaller amounts.
This document outlines a 3-day lesson plan on lifestyle and weight management for school and family fitness. The lesson plan focuses on health-related physical fitness, including its five components: cardiovascular fitness, muscular endurance, muscular strength, flexibility, and body composition. Students will undertake physical activity and fitness assessments, set goals based on results, and design a physical activity program for their family to achieve fitness. The relationship between nutrition, exercise, and overall health is also discussed.
This document provides an overview of fitness, nutrition, and weight management topics. It discusses the dimensions of wellness, cardiovascular disease risk factors, components of fitness like cardiorespiratory endurance and muscular strength, flexibility, body composition, and recommendations for aerobic activity and exercise programs. Nutrition topics covered include essential nutrients, weight management strategies, and eating disorders. Injuries from overuse and the effects of heat and cold on exercise are also summarized.
Module 10 mcc sports nutrition credit course - body composition and sports...QUA NUTRITION
1. Body composition assessments provide information on an individual's fat and muscle levels which helps establish health and fitness goals. Indirect methods like skinfold measurements, bioelectrical impedance, and hydrostatic weighing are commonly used.
2. For athletes, optimal body composition varies by gender but generally males aim for 8-12% body fat and females 16-20%. Making weight through rapid dehydration or malnutrition poses health risks and impairs performance.
3. Gaining muscle requires a calorie-dense diet with adequate protein, along with consistent strength training over time. Proper nutrition and recovery after workouts supports muscle growth.
The document provides an overview of nutrition, physical activity, exercise, and general guidelines for healthy eating and exercise. It discusses:
1) How genetics and lifestyle factors like diet, physical activity, and medicine influence health status, with lifestyle accounting for 70% of life expectancy.
2) The leading causes of death in the US are largely preventable through lifestyle changes that address risk factors like physical inactivity, poor diet, smoking, and excess alcohol.
3) General guidelines for a healthy diet include balancing calories with activity, choosing nutritious foods moderate in fat and sugars, and high in fruits/veggies.
4) General exercise guidelines recommend 150 minutes of moderate exercise or 75 minutes of
This document discusses a 3-day lesson plan on lifestyle and weight management for school and family fitness. The lesson plan aims to teach learners about health-related physical fitness, its components, and how to design a physical activity program for their family to achieve fitness. Learners will undertake physical activity assessments, set goals based on the results, and complete tasks in their learning journal to assess their daily routine and its impact on their health-related fitness. The lesson defines the components of health-related fitness and how regular exercise and proper nutrition work together to improve physical performance.
This document discusses physical fitness and its components. It defines physical fitness as the ability to perform physical tasks and lists the main health-related components as cardiovascular endurance, body composition, flexibility, muscular endurance, and muscular strength. It also discusses skill-related components and principles of exercise prescription, including frequency, intensity, time, and type. The document provides guidelines for exercise and lists benefits such as improved mood, reduced disease risk, increased strength and endurance, strengthened bones and metabolism. Maintaining fitness is presented as a personal responsibility.
This chapter discusses the benefits of fitness and exercise for women's health. It covers key components of fitness like cardiorespiratory endurance, muscular strength and endurance, flexibility, and body composition. Guidelines are provided for aerobic exercise duration, frequency and intensity. Principles of conditioning, resistance training, flexibility training and injury prevention are outlined. Exercise considerations during life stages like menstruation, pregnancy, and later years are also addressed.
This document discusses the importance of physical activity and provides guidance on developing an exercise routine. It begins by outlining the learning objectives, which are to encourage physical activity and illustrate its effects on disease prevention. It then provides an overview of the 2008 Beijing Olympics and defines key terms like physical activity, fitness, and exercise. The document emphasizes that regular physical activity can help prevent common health issues and discusses appropriate aerobic exercise, strength training, and flexibility activities. It also provides tips for safety, injury prevention, and developing an exercise routine for all populations, including those in developing countries or with disabilities.
Exercise provides health benefits but is not effective for weight loss alone. Strength training and high intensity interval training are recommended exercise modalities that can improve health outcomes. Strength training three times per week for 40 minutes plus 20 minutes of high intensity interval training is a good starting prescription. Exercise should be used as an adjunct to nutritional counseling, which should focus on a simple, supportive approach to improve dietary compliance.
The document discusses aging and rehabilitation, covering several key points:
1. It outlines different categories and types of aging, and defines optimal aging as maintaining high functional capacity and quality of life without disease.
2. Physical activity is recommended to reduce health risks in aging, and a comprehensive exercise program incorporating aerobic, resistance, and flexibility training provides benefits.
3. When prescribing rehabilitation exercises, a personalized approach is needed to consider an individual's needs, health status, and motivation levels.
4. A biopsychosocial model of care that considers medical, physical, and psychological factors is recommended to effectively treat chronic pain conditions in aging patients.
Empowering ACOs: Leveraging Quality Management Tools for MIPS and BeyondHealth Catalyst
Join us as we delve into the crucial realm of quality reporting for MSSP (Medicare Shared Savings Program) Accountable Care Organizations (ACOs).
In this session, we will explore how a robust quality management solution can empower your organization to meet regulatory requirements and improve processes for MIPS reporting and internal quality programs. Learn how our MeasureAble application enables compliance and fosters continuous improvement.
Healthy Eating Habits:
Understanding Nutrition Labels: Teaches how to read and interpret food labels, focusing on serving sizes, calorie intake, and nutrients to limit or include.
Tips for Healthy Eating: Offers practical advice such as incorporating a variety of foods, practicing moderation, staying hydrated, and eating mindfully.
Benefits of Regular Exercise:
Physical Benefits: Discusses how exercise aids in weight management, muscle and bone health, cardiovascular health, and flexibility.
Mental Benefits: Explains the psychological advantages, including stress reduction, improved mood, and better sleep.
Tips for Staying Active:
Encourages consistency, variety in exercises, setting realistic goals, and finding enjoyable activities to maintain motivation.
Maintaining a Balanced Lifestyle:
Integrating Nutrition and Exercise: Suggests meal planning and incorporating physical activity into daily routines.
Monitoring Progress: Recommends tracking food intake and exercise, regular health check-ups, and provides tips for achieving balance, such as getting sufficient sleep, managing stress, and staying socially active.
Rate Controlled Drug Delivery Systems, Activation Modulated Drug Delivery Systems, Mechanically activated, pH activated, Enzyme activated, Osmotic activated Drug Delivery Systems, Feedback regulated Drug Delivery Systems systems are discussed here.
Chandrima Spa Ajman is one of the leading Massage Center in Ajman, which is open 24 hours exclusively for men. Being one of the most affordable Spa in Ajman, we offer Body to Body massage, Kerala Massage, Malayali Massage, Indian Massage, Pakistani Massage Russian massage, Thai massage, Swedish massage, Hot Stone Massage, Deep Tissue Massage, and many more. Indulge in the ultimate massage experience and book your appointment today. We are confident that you will leave our Massage spa feeling refreshed, rejuvenated, and ready to take on the world.
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Dr. David Greene R3 stem cell Breakthroughs: Stem Cell Therapy in CardiologyR3 Stem Cell
Dr. David Greene, founder and CEO of R3 Stem Cell, is at the forefront of groundbreaking research in the field of cardiology, focusing on the transformative potential of stem cell therapy. His latest work emphasizes innovative approaches to treating heart disease, aiming to repair damaged heart tissue and improve heart function through the use of advanced stem cell techniques. This research promises not only to enhance the quality of life for patients with chronic heart conditions but also to pave the way for new, more effective treatments. Dr. Greene's work is notable for its focus on safety, efficacy, and the potential to significantly reduce the need for invasive surgeries and long-term medication, positioning stem cell therapy as a key player in the future of cardiac care.
At Apollo Hospital, Lucknow, U.P., we provide specialized care for children experiencing dehydration and other symptoms. We also offer NICU & PICU Ambulance Facility Services. Consult our expert today for the best pediatric emergency care.
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Name: Apollo Hospital
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Phone: 08429021957
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This particular slides consist of- what is hypotension,what are it's causes and it's effect on body, risk factors, symptoms,complications, diagnosis and role of physiotherapy in it.
This slide is very helpful for physiotherapy students and also for other medical and healthcare students.
Here is the summary of hypotension:
Hypotension, or low blood pressure, is when the pressure of blood circulating in the body is lower than normal or expected. It's only a problem if it negatively impacts the body and causes symptoms. Normal blood pressure is usually between 90/60 mmHg and 120/80 mmHg, but pressures below 90/60 are generally considered hypotensive.
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GEMMA Wean has an optimised nutritional balance and physical quality so that it flows more freely and spreads readily on the water surface. The balance of phospholipid classes to- gether with the production technology based on a low temperature extrusion process improve the physical aspect of the pellets while still retaining the high phospholipid content.
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This particular slides consist of- what is Pneumothorax,what are it's causes and it's effect on body, risk factors, symptoms,complications, diagnosis and role of physiotherapy in it.
This slide is very helpful for physiotherapy students and also for other medical and healthcare students.
Here is a summary of Pneumothorax:
Pneumothorax, also known as a collapsed lung, is a condition that occurs when air leaks into the space between the lung and chest wall. This air buildup puts pressure on the lung, preventing it from expanding fully when you breathe. A pneumothorax can cause a complete or partial collapse of the lung.
2. Chapter 7: Exercise Physiology
and Fitness
What is exercise physiology?
What is the role of physical activity and exercise
in achieving physical fitness and health?
How do you use the FITT formula to design a
fitness program?
What are the contributors and deterrents
to fitness?
3. Exercise Physiology
The study of the effects of exercise on the body.
Body’s responses and adaptations to exercises
System to subcellular level
Acute (short term) to chronic (long term) adaptations
Population served
Elite performer
People of all ages and abilities
4. Historical Development
Specialized area of study mid 1960s and 1970s.
Late 1800s, the use of anthropometry to measure
changes in students’ development after training
programs.
McKenzie: Investigating effects of exercise on
various systems of the body and the idea of
preventative medicine (early 1900s)
After WWII: increased interest in fitness as a
result of youth fitness tests and the results of the
physicals of men in the military.
5. Historical Development
1970s: American Physiological Society recognized
exercise physiology as a specialized area of physiology.
1974: ACSM: Guidelines for Graded Exercise Testing and
Prescription
1980s and 1990s: Understanding of the relationship
between physical activity and health.
1996:
2000: 1st certification exams for Clinical Exercise
Physiologists
Healthy People 2010
6. Areas of Study
Effects of various exercises on various systems
of the body
Relationship of energy metabolism to
performance
Effectiveness of training programs
Effects of environmental factors
Effects of individual differences on fitness
development and performance
7. Areas of Study
Identification of factors that limit performance
Effectiveness of various rehabilitation programs
Ergogenic aids and exercise
Health and therapeutic effects associated with
exercise
Effects of nutrition on performance
8. Specialization
Cardiac rehabilitation
Assessment of cardiovascular functioning
Prevention of cardiovascular disease
Rehabilitation of individuals with the disease
Exercise biochemistry
Effects of exercise at the cellular level
Exercise epidemiology: Relationship between physical
activity and mortality
Pediatric exercise science:Scientific study of the
response of the body to exercise during childhood and
maturation.
9. Physical Fitness
Ability of the body’s systems to function
efficiently and effectively.
One is “physically fit” if they have the ability to:
“carry out daily tasks with vigor and alertness,
without undue fatigue, and with ample energy
to enjoy leisure-time pursuits and to meet
unforeseen emergencies.”
10. Physical Fitness for Sports
To meet the demand of Sports
To meet the undue stress
12. Physical Fitness
Health fitness
Body composition
Cardiorespiratory
endurance
Flexibility
Muscular endurance
Muscular strength
Performance or skill-
related fitness
Agility
Balance
Coordination
Power
Reaction Time
Speed
13. Physical Activity and Health
1996: :
“Individuals who engage in moderate intensity exercise
for at least 30 minutes for most, or preferably all, days
of the week, can improve their health and decrease
their risk for disease.”
Additional health benefits can be derived from
increasing the time and/or intensity of physical
activity.
It’s never too late to be active!
14. Health Benefits
Enhanced cardiovascular function
Reduction of many cardiovascular disease risk
factors
Increase ability to perform tasks of daily living
Reduced risk of muscle and joint injury
Improved work performance
Improved physical appearance,self-image, and
sound mental health
15. Health Benefits
Reduction of susceptibility to depression and anxiety
Management of stress
Enhancement of self-concept and esteem
Socialization through participation in physical activities
Improved overall general motor performance
Energy
Resistance to fatigue
Mitigate the debilitating effects of old-age or retain a
more desirable level of health for a longer period of
time
16. Energy Production for Physical Activity
Use of ATP as energy to perform muscular
activity. Two ways to produce ATP:
Anaerobic system
Without oxygen
High energy expenditure, short time (6-60 seconds)
Aerobic system
With oxygen
Lower rate of energy expenditure, longer period of
time (more than 3 minutes)
17. Principles of Fitness Training
Principle of overload
To improve, one must perform more than one’s normal
amount of exercise.
Principle of specificity
Programs should be designed in relation to specific goals in
mind.
Individual’s initial fitness level
Assess initial level of fitness to design realistic program and
a starting point.
Progression of program
Increase program as individual becomes adjusted.
18. Principles of Fitness Training
Individual differences
Individual’s work, diet, lifestyle, and management of
stress should be taken into consideration.
Warm-up, workout, cooldown components
Helps prevent injury and prepares body for exercise as
well as returns it to a normal state.
Safety
Information collected from medical screening, and
informing individual of environmental conditions
Behavioral factors
Motivation of individual to adhere to fitness program
19. Planning a Fitness Program
Threshold of training
Minimal level of exercise needed to achieve desired benefits.
Target zone
Defines the upper limits of training and the optimal level of
exercise.
FITT formula
Frequency, Intensity, Time, and Type
Manipulate these factors to produce an individualized
exercise program.
Needs and goals of individual
Program should meet the goals of the individual
20. FITT formula
Frequency
Number of sessions each week
Intensity
Degree of effort put forth by the individual
during exercise.
Time
Duration of activity
Type
Mode of exercise being performed
21. Cardiorespiratory Endurance
Body’s ability to deliver oxygen effectively to
the working muscles to perform physical
activity.
Most important component of health fitness.
Helps prevent hypokinetic disease.
Concerned with the aerobic efficiency of the
body.
22. Cardiorespiratory Endurance
Frequency: 3 to 5 times per week
Intensity: 60% to 90% HRMAX
Time: 20 - 30 minutes
Type: Aerobic activities
– Jogging
– Running
– Walking
– Dancing
– Cross Country Skiing
– Biking
– Swimming
23. Target Zone
HRMAX=220 bpm - age
Target zone = 60% to 90% HRMAX
Lower threshold target HR= HRMAX x 60%
Upper threshold target HR= HRMAX x 90%
Calculations for a 20-year-old
HRMAX =220-20=200 bpm
Lower threshold = 200 bpm x 60%=120 bpm
Upper threshold = 200 bpm x 90%=180 bpm
24. Body Composition
Percentage of body weight composed of fat as
compared with fat-free or lean tissue.
Determined by height and weight tables or BMI
Obesity is associated with numerous health
problems and earlier mortality.
In 1999, and estimated 61% of adults were either overweight
or obese, and 13% of children were overweight.
Determination of the cause of obesity is
important.
25. Body Composition
Body composition is primarily influenced by
nutrition and physical activity.
Energy balance is important to achieving a
favorable body composition.
Energy expenditure through:
basal metabolism (maintenance of essential life functions)
work (including exercise)
excretion of body wastes
26. Body Composition
Male Female
Average 18% 23%
Desirable 12% or less 18% or less
Lower limit 3% 12%
Classifications for BMI
Classification BMI
Underweight <18.5 kg/m2
Normal weight 18.5 - 24.9 kg/m2
Overweight 25 - 29.9 kg/m2
Obesity (Class 1) 30 - 34.9 kg/m2
Obesity (Class 2) 35 - 39.9 kg/m2
Extreme Obesity (Class 3) 40 kg/m2
27. Energy Balance
Number of calories taken into the body as food
-Number of calories expended
Energy or caloric balance
Caloric expenditure
Neutral balance
» Caloric intake equals expenditure.
Positive balance
» More calories consumed than expended.
Negative balance
» More calories are expended than consumed.
28. Body Composition Improvement
Decreasing percentage of fat
Decrease caloric intake through diet.
Increase caloric expenditure through physical
activity and exercise.
Moderate decrease in caloric intake and moderate
increase in caloric expenditure.
Follow sound practices
Obsession with weight loss, in conjunction with
many other factors, may contribute to the
development of an eating disorder.
29. Measurement of Body
Composition
Hydrostatic weighing
Skinfold measurements
Skinfold caliper from selected sites
Use of formulas to calculate percentage
of body fat
Body mass index (BMI)
height-to-weight ratio
30. Anorexia Nervosa
Intense fear of fatness
Altered perception of body image
Weight loss of 15% or more below minimal
normal body weight
Obsession with losing increasing amounts of
weight
Increasing preoccupation with food
Severe food restriction
31. Anorexia Nervosa
Increased physical activity and excessive
exercising
Lack of sexual desire, in females absence of
menstrual periods
Changes in mood - irritability, anxiety, and
depression
No known physical or psychological illness
that can account for weight loss
32. Bulimia
Recurrent episodes of binge eating
Inconspicuous eating
Binge episode ended by abdominal pain, sleep,
or self-induced vomiting
Feelings of loss of control when vomiting
Food restriction to lose weight when not
bingeing
33. Bulimia
Vomiting, fasting, exercising, or laxative abuse
Fear of not being able to stop eating
voluntarily
Frequent weight fluctuations greater than 10
pounds
Depressed mood following bingeing
34. Muscular Strength and
Endurance
Muscular strength is the ability of a muscle or a
muscle group to exert a single force against a
resistance.
Muscular endurance is the ability of a muscle or
muscle group to exert force repeatedly or over a
period of time.
Maintenance of proper posture; protect joints.
Production of power to enhance performance.
Use it of lose it!
35. Exercises
Isometric exercises
Muscle exerts force against an immovable object.
Static contraction
Isotonic exercises
Force is generated while the muscle is changing in
length.
Concentric and Eccentric contractions
Isokinetic exercises
Contractions are performed at a constant velocity.
Cybex and Orthotron machines
36. Development of Muscular
Strength and Endurance
Principle of Overload is critical.
Repetition is the performance of a movement
through the full range of motion.
Set is the number of repetitions of performed
without rest.
Strength
Low number of repetitions with a heavy resistance.
Endurance
High number of repetitions with a low resistance.
FITT
37. Flexibility
Maximum range of motion possible at a joint
Joint specific: better range of motion in some joints
than in others.
Can prevent muscle injuries; improve low-back pain
Decreased flexibility can be caused by:
Sedentary lifestyle (lack of use of muscles)
Age
High amounts of body fat
Stress
38. Flexibility
Improvement of flexibility
Ballistic stretching
» Momentum generated from repeated bouncing to
stretch.
» Not recommended- may overstretch the muscle.
Static stretching
» Slowly moving into a stretching position and holding for
a certain period of time (10-30 seconds; 5 times).
Contract-relax technique
» Relaxing of the muscle to be stretched by contracting
the opposite muscle (hamstrings/quadriceps)
Measurement of flexibility-goniometer
39. Conducting Fitness Programs
Provide for cognitive and affective goals as well
as physical activity.
Make fitness enjoyable.
Establish goals and a plan of action to attain them.
Monitor progress.
Provide for maintenance of fitness.
Fitness requires personal commitment.
40. Effects of Training
Lower oxygen consumption
Lower pulse rate
Larger stroke volume
Lower rise in blood pressure
Slower respiration rate
Lower rate of lactic acid formation
Faster return to “normal”
41. Effects of Training
Greater cardiorespiratory efficiency.
Greater endurance.
More “work” can be performed at less cost.
Improvement in fitness components.
Coordination and timing of movements are
better.
42. Physical Activity & Health
Adults - 30 minutes of physical activity
equal to brisk walking on most, preferably
all, days of the week.
Activity of greater intensity will yield
greater health benefits.
Strength-developing activities at least twice
a week.
44. Myths about Exercise and
Weight Control
Exercise burns relatively few calories.
Exercise increases the appetite.
Exercise can be used for spot-reducing.
Passive exercise machines are not effective.
Improper weight-loss approaches.
45. Nutrition and Fitness
Nutrients
carbohydrates
fats
proteins
vitamins
minerals
water
Maintaining water balance is important.
A well-balanced diet is necessary to obtain
all the nutrients required by the body.
46. Nutrition
Food pyramid offers guidelines for eating a
balanced diet.
Current U.S. diet is too high in fat,
cholesterol, sugar, and sodium and lacking
in carbohydrates and fiber.
Carefully monitor caloric intake AND
caloric expenditure.
Special diets for special situations.
47. Dietary Guidelines for Americans, 2000
Aim For Fitness
Aim for a healthy weight.
Be physically active each day.
Build A Healthy Base
Let the Pyramid guide your food choices.
Eat a variety of grains, fruits, and vegetables daily.
Keep food safe to eat.
Choose Sensibly
Choose a diet low in saturated fat, cholesterol, and moderate in
total fat.
Choose beverages and foods to moderate intake of sugars.
Choose and prepare foods with less salt.
Drink alcoholic beverages in moderation.
48. Stress Management
Stress is the body’s physiological response
to demands placed on it.
Nature of stressors (physical or cognitive)
Nature of stress response (“fight or flight”)
The critical role of perception in
interpretation and management of stress
Stress and its role in disease
Coronary heart disease, cancer, hypertension,
eating disorders, depression, etc.
49. Stress Management
Use stress to your advantage
Approaches to manage stress
Relaxation training
Physical activity
Cognitive strategies
Time management
Biofeedback
Physical fitness contributes to stress
resistance
50. Deterrents to Fitness
Dietary practices
Tobacco
Excessive alcohol consumption
Use of drugs
Inappropriate stress management
approaches
51. Tobacco and Fitness
Over 430,000 premature deaths/ year are related to
smoking.
25% of adults smoke.
Children and teens constitute 90% of the new smokers.
Average age of starting is 13.
Second hand smoke contributes to 3,000 deaths of
nonsmokers each year.
Significant role in all cancers.
Detracts from fitness
52. Drug Abuse
Use of an illicit drug or use of a legal drug in a
manner that is harmful to health and well-being.
Psychoactive drugs are most frequently abused.
Those that alter one’s behaviors, feelings, and
perceptions.
Development of dependence.
Health risks associated with drug abuse.
Death as a result of overdose of severe reaction.
53. Alcohol and Fitness
Impact of alcohol on physical and
psychological state, therefore it is a drug.
Alcoholism is a serious disease affecting more
than 10 million Americans.
Liver damage, cardiovascular disease
CNS impairment, malnutrition
Fetal Alcohol Syndrome
Negatively affects one’s body composition