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Feb 1 preventing injuries through training.doc

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University of Alberta
Physical Education and Sport
Brad Kern

Feb 1 – Chap 4 Preventing Injuries Through Fitness training Functional Training • Newer technique used to improve strength and neuromuscular control • Involves tri-planar activities designed to challenge the whole body • Requires CNS to integrate proprioceptive info from multiple muscles to produce a specific movement pattern • Involves concentric, eccentric, and isometric muscle contractions • Allows not only for development of strength and control but also high levels of core strength and flexibility Cardiorespiratory Endurance • Cardiorespiratory endurance allows us to perform whole body activities for extended periods of time • Aerobic exercise: low intensity exercise that can be sustained for a long period of time • Anaerobic exercise: activity where intensity is so high that demand for oxygen is greater than bodys ability to deliver 4 components of Cardiorespiratory system 1. Heart – as you get fitter, we see SV increasing due to the heart muscles getting stronger. With exercise, our heart chambers stretch and we are able to pump more blood out. At rest, our body doesn’t need as much blood and our CO is 5L/min. CO at rest doesn’t change. Our SV increases and our HR decreases so our heart works less at rest. 2. Lungs – ventilation isn’t a limiting factor to perform exercise. Little adaptation will occur in the lungs. 3. Blood vessels – we will see capillarization with increased fitness so we are able to supply more areas of the muscle with oxygen. 4. Blood – we will see an increased volume of blood in fit people Improvements in endurance are the results of improvement in these 4 components. Exercise Vs. Heart Function • main pumping mechanism • increase exercise = increased oxygen requirement = increase heart pumping • heart able to adapt through increases in heart rate and stroke volume with exercise (enhances overall cardiac output) • our blood vessels will vasodilate and direct blood to muscles that are working • heart responsible for pumping oxygenated blood throughout body What Determines how efficiently the body is using oxygen? • Aerobic capacity = Vo2max • More active = higher capacity • Average value for 18-25 year olds = 38-46 ml O2/min/kg • NHL players usually get around 60 ml O2/min/kg • Having the highest VO2 doesnt mean you are the best
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