NUTR1023 Lecture Notes - Lecture 6: Myocyte, Macrocycle, Edema
6.1
Friday, 19 January 2018
12:15 pm
Health-related components of physical fitness
• Cardiorespiratory endurance
• Body composition
• Flexibility
• Muscular strength
• Muscular endurance
Skill-related components of physical fitness
• Power
• Coordination
• Balance
• Reaction time
• Agility
• Speed
FITT
• Frequency
• Intensity
• Time
• Type
• Exercise programs need functionality (i.e. a specific carryover of the gains
made during exercise into the activities of daily living (ADL))
◦ Need to address functionality through an integrated, multijoint,
multiplanar and proprioceptively enriched approach
◦ INTEGRATION:
• Involves training all parameters of physical fitness to
improve functional strength (capacity to perform ADLs)
and neuromuscular efficiency (reduce injury potential by
improving the capacity of the neuromuscular system to
produce and reduce force, and dynamically stabilise the
kinetic-chain body segments during movements
• E.g. instead of simply following a resistance training
program aiming solely to build muscle size, an individual
would participate in a program that included resistance
training, but also incorporated exercises and drills to
improve balance, mobility, stabilisation and power
◦ MULTI-JOINT MOVEMENTS
• Incorporate the whole body (kinetic-chain), as opposed to
single, isolated joints
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• These types of exercises better reflect our ADLs, train the
body to function as one continuous unit to create/tolerate
forces,
• Also help burn additional calories as more muscle groups
are working simultaneously
◦ MULTIPLANAR TRAINING
• Creates movements in all three planes to reflect movements
of our ADLs more accurately
• Traditional exercise programs tend to emphasise the
sagittal plane, often neglect the frontal and transverse
planes (which account for more injuries)
◦ PROPRIOCEPTIVELY ENRICHED ENVIRONMENTS
• Are unstable, yet controllable situations where
exercises/movements are performed in such a manner that
they place demands on the body to use its balance and
stabilisation mechanisms
• E.g. by sitting/standing on wobble boards, or performing
ground-based exercises in a squat (so that body's stability
is challenged)
◦ Also need to consider appropriate levels of stability/mobility
through the entire KINETIC CHAIN
• Kinetic chain = the relationship/connection between your
nerves, muscles and bones that function together to
produce a movement
• (e.g. when you perform a bicep curl, muscles, nerves and
structures are active in your upper arm but ALSO
shoulders, trunk and hips to stabilise the body)
• 78% (14/18) of the common exercises used in a traditional muscle-based
program move in the sagittal plane
STABILITY = ability to control position/mvt of a joint; should never compromise
mobility
Moving a joint in one plane while controlling undesirable movement in other
planes defines stability (e.g. allowing knee to flex/extend whilst walking while
controlling against unwanted movement in other planes)
MOBILITY = degree of unrestricted/functional movement needed at a joint,
should never compromise stability
Gait (walking) is our default movement pattern
• Foot = stable
• Ankle = mobile joint
• Knee = stable joint
• Hips = mobile joint
• Lumbar spine = stable joint
• Thoracic spine = mobile joint
• Scapulothoracit region = stable region
• Glenohumeral joint = mobile joint
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Typically, when one joint lacks adequate mobility, more stable adjacent joints
will compromise some stability to assist in providing mobility
• This renders these stable joints more vulnerable to injury
GENERAL TRAINING PRINCIPLES
• Most exercise programs are designed around volume and intensity of
work
• With cardiorespiratory programs
◦ volume refers to freq. and duration of an exercise bout
◦ Intensity = level of work reflected through speed, grade, watts etc.
• With resistance training
◦ volume = number of sets x reps, often includes the time under
tension (amount of time spent completing a full rep)
◦ Intensity = amount of weight lifted
Principles of all physical training:
Overload
• Continuous physical overload needed to enhance physiological
improvements/stimulate adaptations to training
• Overload can be applied with volume (e.g. longer duration/more reps) or
intensity (training harder with more resistance/higher speed etc.)
Specificity
• Determines the outcome of a specific type of training program: specific
outcome determined by method of training
• SAID = specific adaptations to imposed demands
• The body will undergo physiological adaptations specific to the stresses
applied through the variables of program design
Progression
• Systematic application of overload to promote long-term benefits or
prepare and athlete/individual for a specific event
• manipulation of training variables used to elicit greater
intensities/volumes of training
• Increased physical demands on the physiological system must be applied
gradually and systematically over time (allow for recovery, adaption,
avoid overtraining/burnout)
• USUALLY intensity increase = somewhat proportional volume decrease
• Changes can be quantitative (e.g. changing AMOUNT of weight lifted) or
qualitative (changing nature of exercises)
Diminishing returns
• Some individuals respond more effectively than others, regardless of the
training program
• Individuals who are starting a NEW program typically demonstrate more
significant gains than those who have been consistently training over time
• Implies that the rate of fitness improvement diminishes over time as
someone reaches their genetic potential
find more resources at oneclass.com
find more resources at oneclass.com
Document Summary
Skill-related components of physical fitness: cardiorespiratory endurance, body composition, flexibility, muscular strength, muscular endurance, power, coordination, balance, reaction time, agility, speed. Fitt frequency: time, type, exercise programs need functionality (i. e. a specific carryover of the gains, need to address functionality through an integrated, multijoint, made during exercise into the activities of daily living (adl)) Stability = ability to control position/mvt of a joint; should never compromise mobility. Moving a joint in one plane while controlling undesirable movement in other planes defines stability (e. g. allowing knee to flex/extend whilst walking while controlling against unwanted movement in other planes) Mobility = degree of unrestricted/functional movement needed at a joint, should never compromise stability. Typically, when one joint lacks adequate mobility, more stable adjacent joints will compromise some stability to assist in providing mobility. Intensity = level of work reflected through speed, grade, watts etc. tension (amount of time spent completing a full rep)
