Pulmonary rehabilitation is an integral part of clinical management for patients with chronic respiratory diseases who remain symptomatic despite medical treatment. It involves education, exercise training, breathing techniques, nutrition counseling, and psychological support delivered by a multidisciplinary team. Pulmonary rehabilitation can increase patients' knowledge, improve quality of life, reduce symptoms like dyspnea and fatigue, and increase exercise performance.
This document discusses high-intensity interval training (HIIT) and its benefits compared to endurance training. HIIT involves short bursts of intense exercise alternated with recovery periods. A typical HIIT session involves sprinting for 30 seconds followed by a 1 minute recovery period, repeated 4-6 times. Studies have shown that HIIT can improve aerobic capacity, fat metabolism, and endurance as much as longer endurance training, but with less time commitment - around 15 minutes for HIIT versus hours for endurance training. The intensity of HIIT places more stress on the body than endurance training, leading to more rapid adaptations in factors like mitochondria and fat burning.
The document discusses exercise and its benefits for obese patients. It defines different types of physical activity and exercise. It describes the physiological effects of exercise on skeletal muscle and cardiovascular systems. Regular exercise provides significant health benefits like reduced mortality, improved glycemic control, and reduced risks of various diseases. Exercise is an important component of weight loss and maintenance by increasing calorie burn and lean muscle mass. The guidelines recommend accumulating 30-60 minutes per day of moderate exercise most days of the week.
Muscular endurance is the ability to contract a muscle many times or hold a contraction with minimal fatigue, while muscular strength is the maximum force a muscle can produce in one contraction. Benefits of strength and endurance training include reduced injury risk, improved posture, enhanced bone mass, increased energy, reduced stress, and improved self-esteem. The FITT principle recommends strength and endurance training 2-3 days per week for 20-60 minutes using resistance exercises like weight machines, bodyweight exercises, and free weights.
Strength and Conditioning - Periodisation Jill Costley
Periodisation presentation from my 2016/17 Strength and Conditioning placement at the Sports Institute of Northern Ireland (SINI). Includes presentation overview, principles of training, homeostasis of stress, main types of periodisation, periodisation of sprinting and athlete case study. Any names of athletes have been replaced with ''Athlete 1'' etc. to maintain confidentiality. I had the presentation sitting on my desktop but it might be a useful starting point for someone. Feel free to comment.
Periodization involves systematically varying training specificity, intensity, and volume over periods or cycles to promote improvements in training and performance while preventing boredom. The goals are to optimize performance at key points, structure training to target physiological and performance outcomes, manage training stress to reduce overtraining, and promote long-term athlete development. Training is divided into macrocycles, mesocycles, and microcycles with different periodization models like linear, undulating, block, concurrent, and conjugate. Proper periodization requires understanding an athlete's schedule and needs to effectively plan preseason, in-season, and overall training.
The document discusses the results of the 10th annual worldwide survey of fitness trends conducted by the American College of Sports Medicine (ACSM). Some key findings include:
- Wearable technology surpassed body weight training and high-intensity interval training as the top trend for 2017.
- Educated, certified, and experienced fitness professionals remained in the top 5 trends.
- Over 2,000 fitness professionals from around the world participated in the survey.
- The survey helps guide the health and fitness industry in programming for the upcoming year.
Pulmonary rehabilitation is an integral part of clinical management for patients with chronic respiratory diseases who remain symptomatic despite medical treatment. It involves education, exercise training, breathing techniques, nutrition counseling, and psychological support delivered by a multidisciplinary team. Pulmonary rehabilitation can increase patients' knowledge, improve quality of life, reduce symptoms like dyspnea and fatigue, and increase exercise performance.
This document discusses high-intensity interval training (HIIT) and its benefits compared to endurance training. HIIT involves short bursts of intense exercise alternated with recovery periods. A typical HIIT session involves sprinting for 30 seconds followed by a 1 minute recovery period, repeated 4-6 times. Studies have shown that HIIT can improve aerobic capacity, fat metabolism, and endurance as much as longer endurance training, but with less time commitment - around 15 minutes for HIIT versus hours for endurance training. The intensity of HIIT places more stress on the body than endurance training, leading to more rapid adaptations in factors like mitochondria and fat burning.
The document discusses exercise and its benefits for obese patients. It defines different types of physical activity and exercise. It describes the physiological effects of exercise on skeletal muscle and cardiovascular systems. Regular exercise provides significant health benefits like reduced mortality, improved glycemic control, and reduced risks of various diseases. Exercise is an important component of weight loss and maintenance by increasing calorie burn and lean muscle mass. The guidelines recommend accumulating 30-60 minutes per day of moderate exercise most days of the week.
Muscular endurance is the ability to contract a muscle many times or hold a contraction with minimal fatigue, while muscular strength is the maximum force a muscle can produce in one contraction. Benefits of strength and endurance training include reduced injury risk, improved posture, enhanced bone mass, increased energy, reduced stress, and improved self-esteem. The FITT principle recommends strength and endurance training 2-3 days per week for 20-60 minutes using resistance exercises like weight machines, bodyweight exercises, and free weights.
Strength and Conditioning - Periodisation Jill Costley
Periodisation presentation from my 2016/17 Strength and Conditioning placement at the Sports Institute of Northern Ireland (SINI). Includes presentation overview, principles of training, homeostasis of stress, main types of periodisation, periodisation of sprinting and athlete case study. Any names of athletes have been replaced with ''Athlete 1'' etc. to maintain confidentiality. I had the presentation sitting on my desktop but it might be a useful starting point for someone. Feel free to comment.
Periodization involves systematically varying training specificity, intensity, and volume over periods or cycles to promote improvements in training and performance while preventing boredom. The goals are to optimize performance at key points, structure training to target physiological and performance outcomes, manage training stress to reduce overtraining, and promote long-term athlete development. Training is divided into macrocycles, mesocycles, and microcycles with different periodization models like linear, undulating, block, concurrent, and conjugate. Proper periodization requires understanding an athlete's schedule and needs to effectively plan preseason, in-season, and overall training.
The document discusses the results of the 10th annual worldwide survey of fitness trends conducted by the American College of Sports Medicine (ACSM). Some key findings include:
- Wearable technology surpassed body weight training and high-intensity interval training as the top trend for 2017.
- Educated, certified, and experienced fitness professionals remained in the top 5 trends.
- Over 2,000 fitness professionals from around the world participated in the survey.
- The survey helps guide the health and fitness industry in programming for the upcoming year.
Strength training exercises are safe and effective for people of all ages and health levels. Regular strength training can benefit those with health conditions the most by reducing symptoms of diseases like arthritis, diabetes, osteoporosis, obesity, back pain, and depression. Strength training along with aerobic exercise can have a profound impact on mental and physical health. While strength training, it is unlikely one will gain significant weight or become bulky unless calorie intake is increased, as muscle takes up less space than fat. Strength training can help increase muscle and decrease body fat even if overall weight stays the same.
The document discusses the history and concepts of periodization in physical training. It outlines that periodization originated in ancient Greece and Egypt and was used for military training and sport. It defines periodization as dividing training into periods using cycling of characteristics like endurance and strength. It analyzes the different levels of periodization from macro cycles lasting months or years down to micro cycles of a single week. Finally, it discusses applying periodization principles to develop training plans tailored for specific sports and competitive calendars.
This document outlines a muscular strength workout plan. It discusses the FITT exercise prescription principles of frequency, intensity, time, and type. It defines key terms like repetition, set, and one-rep maximum. It also describes the components of a workout plan, including muscle contraction and extension. Finally, it lists the basic goals of resistance training and different types of workouts like strength, hypertrophy, endurance, and fitness/toning plans.
Pulmonary rehabilitation is the use of exercise, education, and behavioral intervention to improve how people with chronic lung disease function in daily life and to enhance their quality of life. Pulmonary rehabilitation is a program designed for people who have chronic lung disease.
The document discusses principles of periodization for athletic training programs. It explains that periodization involves systematically varying training specificy, intensity, and volume over periods or cycles to continually challenge athletes and avoid plateaus. This includes general adaptation syndrome responses of alarm, adaptation, and exhaustion. Proper periodization incorporates supercompensation after training to reach new performance baselines. Cycles include macro, meso, and micro periods focused on preparatory, competitive, and rest phases. The preparatory phase establishes a base with low intensity/high volume training progressing to higher intensity sport-specific training. Competitive training peaks strength/power while rest allows physical and mental recovery. Periodization applies these principles to sport seasons.
Mean, Methods and Development of Speed TrainingMAHABOOBJAN A
This document discusses different aspects of speed in sports. It defines various types of speed, including reaction speed, movement speed, sprinting speed, locomotor speed, and speed endurance. For each type of speed, it provides an example of the relevant sport or movement and recommends exercises to improve that particular speed ability. Exercises focus on practicing movements at high intensity and short rest intervals to build explosive power and the ability to maintain speed over longer durations while fatigued. The overall goal is to execute motor actions and complete movements in the shortest possible time.
This document discusses the principles of periodization in training. It begins with an overview and background on periodization, noting that it aims to make training more measurable and planned. Key aspects discussed include supercompensation, where overload is followed by recovery and supercompensation. Periodization models from Matveyev and others are examined. Matveyev's approach bases periodization on supercompensation and organizes training into microcycles, mesocycles, and macrocycles within preparation, competition, and transition periods. The document provides guidance on applying periodization through constructing annual plans, periods and phases, mesocycles, and microcycles with examples for college football.
This document discusses the effects of exercise on various body systems. It describes how exercise improves brain function and maintains neuronal health. It also explains how short intense exercise relies on ATP-CP and glycolysis while prolonged exercise uses aerobic metabolism. Exercise causes acute cardiovascular changes like increased heart rate and cardiac output to boost oxygen delivery. Long-term adaptations to endurance training include increased blood volume, stroke volume and maximal cardiac output. The lungs show short-term increases in ventilation and blood flow during exercise but less long-term adaptation.
This document discusses periodization in sports. It begins with the origins and history of periodization in ancient Greece and China. It then defines periodization as a method of cycling training characteristics like endurance and strength over various periods to build athlete abilities. The document outlines several periodization models including the classic, pendulum, structural, block, and Bompa models. It also discusses the principles of periodization including specificity, overload, progressivity, and others. Finally, it provides an example of how periodization may be applied to a jiu-jitsu training plan.
1. Regular exercise during pregnancy can help maintain health and reduce common discomforts like backaches. Activities like walking, swimming, and low-impact aerobics are generally safe if a woman was active before pregnancy.
2. Some medical conditions may make exercise inadvisable during pregnancy. A woman should consult her healthcare provider before beginning or continuing an exercise routine.
3. Exercise should be discontinued if a woman experiences symptoms like chest pain, abdominal pain, headaches, or changes in fetal movement, and she should consult her provider.
This document defines aerobic capacity as the maximum amount of oxygen that can be taken in, transported, and consumed by the working muscles per minute (VO2 max). It discusses factors that affect aerobic capacity such as age, gender, training, and physiological makeup. Three main tests for measuring aerobic capacity are described: the multi-stage fitness test, physical work capacity test, and direct gas analysis. The document outlines different training methods for improving aerobic capacity, including continuous training, Fartlek training, and interval training. Students are assigned homework to design a 6-week aerobic capacity training program and test an athlete's VO2 max.
The document discusses the differences between kinesthetic awareness and proprioception. Kinesthetic awareness is how we move externally, while proprioception is the internal messaging of where our body is in space. Proprioception provides feedback to allow kinesthetic awareness and coordinated movements without thinking. The document also provides examples of techniques to improve kinesthetic awareness and proprioception, such as various balancing exercises, calisthenics, and mirror training. Improving these can provide benefits like increased injury prevention, awareness, performance, and confidence.
Este documento proporciona información sobre las bases para un programa de entrenamiento. Explica los tipos de adaptación que experimenta el cuerpo con el entrenamiento, como la aguda y la crónica. También describe los diferentes tipos de entrenamiento como el aeróbico y el anaeróbico, así como factores a considerar como la frecuencia, duración e intensidad. Además, ofrece detalles sobre la planificación anual, la sesión de entrenamiento y el ejercicio en casos especiales como la obesidad.
Strength training exercises are safe and effective for people of all ages and health levels. Regular strength training can benefit those with health conditions the most by reducing symptoms of diseases like arthritis, diabetes, osteoporosis, obesity, back pain, and depression. Strength training along with aerobic exercise can have a profound impact on mental and physical health. While strength training, it is unlikely one will gain significant weight or become bulky unless calorie intake is increased, as muscle takes up less space than fat. Strength training can help increase muscle and decrease body fat even if overall weight stays the same.
The document discusses the history and concepts of periodization in physical training. It outlines that periodization originated in ancient Greece and Egypt and was used for military training and sport. It defines periodization as dividing training into periods using cycling of characteristics like endurance and strength. It analyzes the different levels of periodization from macro cycles lasting months or years down to micro cycles of a single week. Finally, it discusses applying periodization principles to develop training plans tailored for specific sports and competitive calendars.
This document outlines a muscular strength workout plan. It discusses the FITT exercise prescription principles of frequency, intensity, time, and type. It defines key terms like repetition, set, and one-rep maximum. It also describes the components of a workout plan, including muscle contraction and extension. Finally, it lists the basic goals of resistance training and different types of workouts like strength, hypertrophy, endurance, and fitness/toning plans.
Pulmonary rehabilitation is the use of exercise, education, and behavioral intervention to improve how people with chronic lung disease function in daily life and to enhance their quality of life. Pulmonary rehabilitation is a program designed for people who have chronic lung disease.
The document discusses principles of periodization for athletic training programs. It explains that periodization involves systematically varying training specificy, intensity, and volume over periods or cycles to continually challenge athletes and avoid plateaus. This includes general adaptation syndrome responses of alarm, adaptation, and exhaustion. Proper periodization incorporates supercompensation after training to reach new performance baselines. Cycles include macro, meso, and micro periods focused on preparatory, competitive, and rest phases. The preparatory phase establishes a base with low intensity/high volume training progressing to higher intensity sport-specific training. Competitive training peaks strength/power while rest allows physical and mental recovery. Periodization applies these principles to sport seasons.
Mean, Methods and Development of Speed TrainingMAHABOOBJAN A
This document discusses different aspects of speed in sports. It defines various types of speed, including reaction speed, movement speed, sprinting speed, locomotor speed, and speed endurance. For each type of speed, it provides an example of the relevant sport or movement and recommends exercises to improve that particular speed ability. Exercises focus on practicing movements at high intensity and short rest intervals to build explosive power and the ability to maintain speed over longer durations while fatigued. The overall goal is to execute motor actions and complete movements in the shortest possible time.
This document discusses the principles of periodization in training. It begins with an overview and background on periodization, noting that it aims to make training more measurable and planned. Key aspects discussed include supercompensation, where overload is followed by recovery and supercompensation. Periodization models from Matveyev and others are examined. Matveyev's approach bases periodization on supercompensation and organizes training into microcycles, mesocycles, and macrocycles within preparation, competition, and transition periods. The document provides guidance on applying periodization through constructing annual plans, periods and phases, mesocycles, and microcycles with examples for college football.
This document discusses the effects of exercise on various body systems. It describes how exercise improves brain function and maintains neuronal health. It also explains how short intense exercise relies on ATP-CP and glycolysis while prolonged exercise uses aerobic metabolism. Exercise causes acute cardiovascular changes like increased heart rate and cardiac output to boost oxygen delivery. Long-term adaptations to endurance training include increased blood volume, stroke volume and maximal cardiac output. The lungs show short-term increases in ventilation and blood flow during exercise but less long-term adaptation.
This document discusses periodization in sports. It begins with the origins and history of periodization in ancient Greece and China. It then defines periodization as a method of cycling training characteristics like endurance and strength over various periods to build athlete abilities. The document outlines several periodization models including the classic, pendulum, structural, block, and Bompa models. It also discusses the principles of periodization including specificity, overload, progressivity, and others. Finally, it provides an example of how periodization may be applied to a jiu-jitsu training plan.
1. Regular exercise during pregnancy can help maintain health and reduce common discomforts like backaches. Activities like walking, swimming, and low-impact aerobics are generally safe if a woman was active before pregnancy.
2. Some medical conditions may make exercise inadvisable during pregnancy. A woman should consult her healthcare provider before beginning or continuing an exercise routine.
3. Exercise should be discontinued if a woman experiences symptoms like chest pain, abdominal pain, headaches, or changes in fetal movement, and she should consult her provider.
This document defines aerobic capacity as the maximum amount of oxygen that can be taken in, transported, and consumed by the working muscles per minute (VO2 max). It discusses factors that affect aerobic capacity such as age, gender, training, and physiological makeup. Three main tests for measuring aerobic capacity are described: the multi-stage fitness test, physical work capacity test, and direct gas analysis. The document outlines different training methods for improving aerobic capacity, including continuous training, Fartlek training, and interval training. Students are assigned homework to design a 6-week aerobic capacity training program and test an athlete's VO2 max.
The document discusses the differences between kinesthetic awareness and proprioception. Kinesthetic awareness is how we move externally, while proprioception is the internal messaging of where our body is in space. Proprioception provides feedback to allow kinesthetic awareness and coordinated movements without thinking. The document also provides examples of techniques to improve kinesthetic awareness and proprioception, such as various balancing exercises, calisthenics, and mirror training. Improving these can provide benefits like increased injury prevention, awareness, performance, and confidence.
Este documento proporciona información sobre las bases para un programa de entrenamiento. Explica los tipos de adaptación que experimenta el cuerpo con el entrenamiento, como la aguda y la crónica. También describe los diferentes tipos de entrenamiento como el aeróbico y el anaeróbico, así como factores a considerar como la frecuencia, duración e intensidad. Además, ofrece detalles sobre la planificación anual, la sesión de entrenamiento y el ejercicio en casos especiales como la obesidad.
As presented at the International Workshop on “Qualitative Personal Caring in a European Perspective”, 07 May 2015, Antalya, Turkey
http://mcare-project.eu/
This project (M-Care - 539913-LLP-1-2013-1-TR-LEONARDO-LMP) has been funded with support from the European Commission. This website reflects the views only of the author, and the Commission cannot be held responsible for any use which may be made of the information contained therein.
2. FİTNESS NEDİR?
Fitness kelime anlamı olarak "Sağlıklı ve formda olmak"tır. Birçok egzersize dayalı bir spordur.
Diğer bütün sporlardan farklı bir hedef olarak, bütün kasların tek tek aletli ya da aletsiz
çalıştırılmasıyla sıkılaştırılması ve güçlendirilmesi amaçlanır. Esasen bütün sporlar dallarında fitnessta
kullanılan egzersizler yer alır yahut bir spor dalına özel bir egzersiz fitnessta yer alabilir. Çünkü her
spor dalında vücutta ağırlıklı kullanılan kas grupları vardır. Bu kas gruplarına kondisyon
kazandırılması için yapılan egzersizlerin pek çoğu fitness egzersizleri olarak da kullanılmaktadır.
3. KİMLER YAPABİLİR?
Her kişiye ve belirlenen amaca göre antrenman programları farklılık arz eder. Fitness sporunda kesin
bir antrenman standardından söz edilemez. Yani her yaşın, her hayat tarzının ve vücut tipinin
birbirinden farklı olarak; bir uzman tarafından takip edilen çalışma programı olmalıdır. Bu spor belirli
kalıp ve hedefleri olmadığından dolayı her yaşta yapılabilir. Örneğin 16 yaşında ya da 55 yaşında bu
spora başlayabilirsiniz.
4. AMACI NEDİR?
Bu sporun vücut geliştirmeden iki farkı bulunur: Öncelikle gelişmek için değil, sağlık için yapılır.
Ayrıca bir fitness antrenmanında kardiyovasküler çalışma (koşmak, pedal çevirmek gibi sizi nefes
nefese bırakacak, kalori harcatan ve zindelik sağlayıcı egzersizler) ağırlık çalışması ile birlikte yapılır.
Bu nedenle kaslar fazla büyümez, sadece sıkılaşır ve estetik bir görünüm alır.
5. DİKKAT EDİLMESİ GEREKEN KONULAR
Antrenmana başlamadan önce risklerini öğrenmek gerekir. Uygun kıyafet giyilmeli ve özellikle
spor ayakkabı seçimine dikkat edilmelidir. Uzman eğitmenlerin vereceği antrenman programına
uyulmalıdır. Sakatlanmamak için antrenman öncesi streching hareketleriyle adalenin ısınması
gerekmektedir. Ağırlık egzersizinde hareketlerin nizami yapılması önemlidir. Yeni başlanıyorsa hafif
bir antrenman uygulanmalı zamanla ağırlıklar arttırılmalıdır. Ayrıca fitness sadece antrenmana
dayanmaz, düzenli bir yaşamı ve kontrollü bir beslenmeyi de gerekli kılar. Beslenme konusu fitness
yapanlar için çok önemlidir ve bu sporda başarının temel ayaklarından biridir.
6. Fitness, genel olarak ülkemizde body building sporu ile özdeşleştirilir. Kelimenin anlamını tam olarak
bilmeyen kişiler ise, çok farklı bir spor dalı olduğunu düşünür. Aslına bakarsanız fitness kelimesi, bu
iki kavramı da tam olarak karşılamaz. Fitness sağlıklı olmak, formda olmak anlamlarını içerir. Bundan
dolayı, sağlık ve zinde olmak adına yapılacak olan çok çeşitli spor dallarını, bünyesinde barındırır.
7. FİTNESS HAKKINDA DOĞRU BİLİNEN
YANLIŞLAR
Spor dilinde, vücut geliştirme sporunu tanımlayacak olursak, aletli veya aletsiz olarak yapılan, insan
vücudunda bulunan kasların tümünün ya da bir kısmının çalıştırılmasına yönelik çalışmalardır
diyebiliriz. Fiziksel olarak, vücudun güçlendirilmesi mantığına dayanan bu spor çeşidi, kişilerin
tercihlerine göre farklı mekanlarda ve farklı yöntemlerle uygulanabilir. Spor dallarının neredeyse
hemen hepsinde kullanılan egzersiz yöntemleri, fitness çalışmaları esnasında da kolayca görülebilir.
