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HPS 1000 Summer 2012 Course Requirements

INSTRUCTOR: Dr. Tom Donovan

E-mail: tdonovan@kennesaw.edu

Web Page: http://ksumail.kennesaw.edu/~tdonovan/

CC 3041 (770) 423-6485

Office Hours: by appointment

TEXT: HPS Faculty at Kennesaw State University (2009) Fitness for Living. Dubuque, IA. Kendall Hunt. ( www.khwebcom.com )

All PowerPoint notes are available on my web page

There will be three exams given during the semester. Exam 4 will be given on the final exam day. Exam 4 is a cumulative exam. It may be used as a replacement grade for either exam 1, 2, or 3. If you miss any scheduled exam, you MUST take exam 4 to replace the missing test grade.

THERE ARE NO MAKE-UP EXAMS. 2

HPS 1000 Summer 2012 EVALUATION SCALE:

Exam I (Ch 1-3) 100 pts A = 900 +

Exam II (Ch 4-5) 100 pts B = 800 - 899

Exam III (Ch 6-7) 100 pts C = 700 - 799

Labs (20 pts x 14) 280 pts D = 600 - 699

Pedometer Project 10 pts F ≤ 599

Critical Thinking

Questions 160 pts

3 Graded in-class

Activities (16.33 each) 50 pts

6 hr Outside activities

(CONTRACT) 200 pts

Total 1000 pts

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HPS 1000 Summer 2012

One key aspect of this course is the regular participation of each student in some form of individualized physical activity that improves fitness and is known to benefit health and lower risk for cardiovascular disease.

Time will be made available for activity and participation will be strongly encouraged.

Please inform your instructor if there are medical conditions which will limit or not allow you to be an active participant.

E-Text for HPS 1000

• Link to e-text:

• www.khwebcom.com

• Link to Dr. Donovan‟s web page:

• http://ksuweb.kennesaw.edu/~tdonovan/

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Fitness Definitions 1. Physical Fitness: the ability of the body

to adapt to the demands of physical effort

2. Physical activity: any movement of the

body that is carried out by the muscles

and requires energy

3. Exercise: a planned, structured,

repetitive movement designed specifically

to improve or maintain physical fitness

Exercise Record; Exercise & Calories

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Personal Fitness Contract

Development of Personal Fitness Report (Contract)

Your contract should include a statement of your goal(s) and your commitment to reaching it.

Details:

1) Type of activity used to reach personal goal(s)

2) The date you will begin

3) The steps you will use to measure your progress

4) The concrete strategies you will use to promote change

5) The date you anticipate reaching your goal(s)

6) Have an exercise partner sign as a witness.

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Setting „SMART” Goals

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•Target behavior(s) that need to be changed.

•Identify how this behavior is affecting your

wellness.

•How does this behavior put you at risk?

•How would the change affect your

wellness?

•Examine the pros & cons of change.

•Slowly make the changes necessary for

behavior change.

Setting „SMART” Goals

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Characteristics of “SMART” Goal(s)

•It is specific: write out what you want to

accomplish – short term goals best to begin

with.

•It is measurable: put a number to the goal

•It is attainable: be reasonable and realistic

•It is realistic: make sure you can do what

you are asking yourself to do

•It is time-constrained: set a time/date to

accomplish your goal

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What Does It Take to Change?

Motivation

raising consciousness about the problem

behavior helps create motivation to change

Understanding your locus of control

what you consider to be the source of

responsibility for events in your life

can be internal or external

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Locus of Control The extent to which a person believes they

can influence the external environment

Internal Locus

of Control

Have control over events in their lives;

generally are healthier; easier time adhering

to wellness program; all dependent on one’s

own decisions, choices, and actions; more

likely to keep to a (health) plan they develop

What happens to them is a result of chance or the

environment and is unrelated to their behavior; give

credit to others (e.g. medical community, government,

friends, family). Less likely to take personal initiative for

good health

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Transtheoretical Model The Six Stages of Change Model

1. Precontemplation 2. Contemplation 3. Preparation

6. Adoption vs. Termination 5. Maintenance 4. Action 12

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Chapter One

Introduction

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Defining Health

Webster’s Dictionary

“the condition of being sound in body, mind and

spirit…..freedom from physical disease or pain.”

World Health Organization

“a state of complete physical, mental, and social

well-being, not merely the absence of disease or

infirmity.”

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Wellness

The maximum level of well-being

More than absence from disease

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Seven Dimensions of Wellness.

Air, Water,

Food, Safety

Family, Friends,

Relationships

Mind

Feelings

Career, Work, Employment,

Vocation Body

Values,

Purpose,

Guiding

Principles

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The 7 Dimensions of Wellness All dimensions are interrelated

A deficiency in one can affect the others

1. Physical wellness: the body‟s overall condition;

includes eating well; exercising; avoiding harmful

habits; making responsible decisions about sex;

recognizing/learning about disease; getting

regular medical & dental checkups; preventing

injuries at home, on the road, and job

2. Emotional wellness: dealing with our feelings,

includes optimism, trust, self-esteem, self

acceptance, self-confidence, self-control,

satisfying relationships, and ability to share

feelings 18

The 7 Dimensions of Wellness – cont.

3. Intellectual wellness: includes an active mind, openness to new ideas, capacity to question & think critically, motivation to master new skills, maintain sense of humor, creativity, & curiosity

4. Spiritual wellness: includes a set of guiding beliefs, principles, or values that give meaning & purpose to one‟s life, promotes inner-peace, not limited to religion

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The 7 Dimensions of Wellness – cont.

5. Social wellness: interact and relate to others, recognizes that satisfying relationships are basic to both physical & mental health; requires communication skills; capacity for intimacy; & development of a support network

6. Environmental wellness: our health depends on health of our planet and protecting against environmental hazards, clean air & water

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The 7 Dimensions of Wellness – cont.

7) Occupational wellness:

provides rewards that are important to the individual;

not always salary (e.g. career changes);

usually have some say about the demands that are placed upon them;

unpredictable demands keep job exciting;

can maximize, broader or gain new skills;

opportunity for advancement & recognition of achievement

encourages collaboration and interaction among co-workers

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Behaviors Contributing to Wellness Healthy diet (Lower calories, fat, & added sugars;

increase fiber & complex carbohydrates)

Healthy body weight (One that is maintained over

time) Epidemic of obesity

Effective stress management (Poor mgt = increased

susceptibility to disease)

Avoidance of tobacco (linked to 7/10 causes of death

in US) and other drugs; wise use of alcohol, if any

(linked to 6/10 causes of death in US)

Protection from disease and injury (Much under your

control)

Physical activity (Single most important choice)

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Lifestyle Factors

• What are lifestyle factors that you control?

• Smoking, binge eating & drinking, poor food

choices, obesity, lack of exercise

• Can lead to reduction in Healthy Life

Expectancy (HALE = average number of

years one can live in “full health”)

HALE = Total yrs. – yrs. in less than full health

• and sedentary death syndrome (shortened

life due to lack of physical activity) 24

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Life ExpectancyLife Expectancy

Number of years a

person is expected

to live based on the

person’s birth year.

Healthy Life Healthy Life

ExpectancyExpectancy

Number of years

a person is

expected

to live in

good health.

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Causes of Death in the United

States for Selected Years

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Common Chronic Diseases Illnesses that develop and last a long time

Coronary

Heart Disease

Emphysema

Diabetes

Hypertension

Cancer

Stroke Atherosclerosis

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Factors That Affect

Health and Well-Being

We can control 84% of disease and quality of life!! 28

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Basic Principles of Physical Fitness

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Overview of Physical Fitness

All physical activity contributes to health

To be physically fit, you must engage in exercise

“a planned, structured, repetitive movement designed specifically to improve or maintain physical fitness”

only certain types of physical activities contribute to physical fitness

Physical activity levels

Surgeon General‟s Report

more than 60% of U.S. adults do not engage in the recommended amount of physical activity

25% of adults get no exercise at all

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Moderate Physical Activity

• Definition: Using 150 calories of energy per

day, or 1,000 calories per week.

• Translation: 30 minutes of physical activity most

days of the week.

• Results: lower risk of developing or dying from

heart disease, diabetes, colon cancer, and high

blood pressure, and improved bone, muscle and

joint health. Additional benefits include lower

health care costs and higher quality of life.

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Recommendations of the

Surgeon General‟s Report

Moderate activity:

on most, preferably all, days of the week

a goal of burning 150 calories a day

Examples of one day‟s moderate activity: 30 minutes of brisk walking OR 15 minutes of running

30 minutes of raking leaves

2 10-minute bicycle rides OR two brisk 15- minute walks

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Five Health-related Components of Fitness

1. Cardiorespiratory endurance: prolonged large-muscle dynamic exercise at moderate-to-high levels of intensity

2. Muscular strength: the amount of force a muscle can exert with a single maximum effort

3. Muscular endurance: the ability to sustain a given level of muscle tension

4. Flexibility: ability of joints to move through their entire range of motion

5. Body composition: the proportion of fat-free mass and fat in a body

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Skill-related fitness – Fitness components important for

the success in skillful activities and athletic events

Motor-Skill Based Components of Fitness

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Skill Based Components of Fitness

1) Agility: The ability to change the position of the

body quickly and accurately.

2) Balance: The ability to maintain equilibrium while moving or while stationary.

3) Coordination: The ability to perform motor tasks accurately and smoothly using body movements and senses.

4) Power: The ability to exert force rapidly, based on a combination of strength and speed.

5) Reaction Time: The ability to respond or react quickly to a stimulus.

6) Speed: The ability to perform a movement in a short period of time.

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Principles of Physical Training

Specificity: development of a particular fitness component requires exercises specifically designed for that component – the body adjusts to the stresses placed on it; the greater the demand – the greater the adjustment

Progressive overload: when amount of exercise is progressively increased

F.I.T.T. Principle:

Frequency – How often the exercise is performed (days/week)?

Intensity – How difficult is the exercise?

Time/Duration – How long the exercise is performed (minutes/hours)?

Type – Type of exercise chosen

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Principles of Physical Training (cont.)

Reversibility: the benefits of fitness are

reversible – keep intensity if frequency &

duration are reduced to maintain fitness - can

loose up to 50% of fitness improvement within

2 months

Individual differences: limits on adaptability –

the potential for one to improve – What works

for you? Can be based on one‟s: size, shape,

genetics, past/present injuries, chronic

conditions, gender, age, and past

experiences.

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Choosing Activities for a Balanced Program

Combine a physically active lifestyle with a

systematic exercise program

Levels of activity:

sedentary lifestyle, or beginner

moderate activity, or intermediate

(def.= Using 150 calories of energy per

day, or 1,000 calories per week).

top level, the highest intensity or activity

level

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Ch 2

Cardiovascular Fitness and

Disease

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Cardiorespiratory Endurance

1) The ability of the body to perform

prolonged, large-muscle, dynamic

exercise at moderate-to-high levels

of intensity

2) Key health-related component of

fitness

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The Cardiorespiratory System

Cardio:

heart and blood vessels

transports oxygen, nutrients, and wastes

among vital organs and tissues

Respiratory:

lungs, air passages, and breathing muscles

supplies oxygen and removes carbon dioxide

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Energy Production

Metabolism

the sum of all chemical processes necessary to maintain the body

metabolic rate depends on an individual‟s level of activity

Energy from food = fuel for the body

carbohydrates - quick source of fuel

fats - long term fuel

proteins - primarily build new muscle and tissue

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ATP (adenosine triphosphate)

The basic form of energy used by cells

Three energy systems:

1. Immediate (1-10 seconds)

2. nonoxidative (anaerobic from 10 sec. – 3 min.)

3. oxidative (aerobic - > 3 minutes)

One‟s maximal level of energy production = VO2

max.

Individuals generally use all three systems

in combination while exercising

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Benefits of Cardiorespiratory

Endurance (CRE) Exercise • Greater cardiac output (more efficient)

• Longevity

• Improved maximum O2 consumption (produce

more ATP – energy source)

• Lower blood pressure (less strain on heart)

• Reduced body fat content

• (< 20% for ♂ & < 25% for ♀)

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More Benefits of Cardiorespiratory

Endurance Exercise

• Increased metabolism (remains elevated

after exercise)

• Increased HDL cholesterol & lowered LDL

cholesterol

• Less bone mineral loss

• Curbs appetite

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Developing a Cardiorespiratory

Endurance (CRE) Program

Set realistic goals

Choose sports and activities you enjoy

Determine frequency, intensity, and

duration of training

Allow time for warm-up and cool-down

Maintain with at least 3 days of exercise

per week

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Frequency, Intensity, and Time/Duration for

Cardiorespiratory Endurance (CRE) Training

Frequency

3-5 times per week

Intensity

target heart rate (THR) zone or rating of

perceived exertion (RPE) value for

experienced exercisers

increase gradually

Time/Duration

total duration of 20-60 minutes per day

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Using Your Target Heart Rate Zone

1. Estimate maximum heart rate (MHR)

by subtracting age from 220

2. Multiply MHR by 40% - 80% to find

target heart rate (THR) zone

3. Start at 60% or below if you have been

sedentary

Ex.: 220 - 26 yrs = 194 BPM (MHR)

40% = 78 BPM (THR);

60% = 116 BPM (THR);

80% = 155 BPM (THR)

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Estimating Exercise Intensity

Karvonen Formula

• Subject: 26 year old

– resting heart rate = 68 beats per minute (bpm)

• Maximal Heart Rate (MHR)= 220 – 26 = 194 bpm

• Resting Heart Rate (RHR) = 68 bpm

• Heart Rate Reserve (HRR)= 194 - 68 = 126 bpm

• Goal: 40-80% of heart rate reserve

40% = [(194 - 68) x .40] + 68 = 118 bpm

60% = [(194 - 68) x .60] + 68 = 144 bpm

80% = [(194 - 68) x .80] + 68 = 169 bpm 50

Rating of Perceived Exertion (RPE Scale)

6-8 Very, very light

9-10 Very light

11-12 Fairly light

13-14 Somewhat hard

15-16 Hard

17-18 Very hard

19-20 Very, very hard

* Multiplying the numbers in the RPE Scale by “10” will approximate

the exercise heart rate at the perceived exertion phase.

From G. Borg, “Perceived Exertion: A Note on the History and Methods,” Medicine and

Science in Sports and Exercise, 5 (1983):90-93.

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Developing a Personal Fitness Plan

1. Set goals

Ask yourself what you want from

your fitness program

2. Select activities

Include activities to develop

cardiorespiratory endurance,

muscular strength and endurance,

flexibility, and healthy body

composition

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Developing a Personal Fitness Plan

(cont.)

3. Set target frequency, intensity and,

duration (time)

4. Set mini-goals and rewards

5. Include lifestyle physical activity

6. Develop tracking tools (activity log or

journal)

7. Make a commitment

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Putting Your Plan Into Action

Start slowly

Increase intensity and duration

gradually

Find an exercise buddy

Vary your program

Expect fluctuations and lapses

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Cardiovascular Health

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Major Forms of Cardiovascular

Disease (CVD) 1. Hypertension

2. Atherosclerosis

3. Heart disease and heart attacks

4. Stroke

5. Congestive heart failure

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Major Risk Factors That Can Be Changed

1. Tobacco use (1 pack /day = twice the

risk of heart attack as non-smokers; 2+

packs/day triples the risk; Smokers

more likely to die from heart attack)

Women who smoke & use the “pill” =

39 times more likely to have heart

attack & 22 times more like to have a

stroke

2. High Blood Pressure (Hypertension)

Blood Pressure Standards

120/80

140/90

Systolic Diastolic

HYPERTENSION

NORMAL

Definition: Chronically elevated blood pressure.

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Major Risk Factors That Can Be Changed

3. Unhealthy cholesterol levels (HDL = “good”

cholesterol – helps bring unused cholesterol

back to liver for recycling;

LDL = “bad” cholesterol – excess leads to

blockage of arteries - Best way to lower – cut

total fat (saturated) intake; increase fiber

4. Physical inactivity (25% of adults don‟t

exercise & 60 % don‟t reach recommended

amount of exercise) Exercise is the “magic

bullet”

5. Obesity (30% above recommended weight)

Serum Cholesterol Guidelines

Amount Rating

Total

Cholesterol

<200 mg/dl

200-239 mg/dl

>240 mg/dl

Desirable

Borderline high

High risk

LDL

Cholesterol

<100 mg/dl

100-129 mg/dl

130-159 mg/dl

160-189 mg/dl

Optimal

Near or above optimal

Borderline high

High risk

HDL

cholesterol

>60 mg/dl

<40 mg/dl

High (low risk)

Low (high risk)

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Contributing Risk Factors That Can Be

Changed

1) Diabetes – Can lead to increased risk factors for CVD

2) Triglyceride (Blood Fats) levels –

400mg/dl = high; Best way to lower: Lose weight; exercise;

increase fiber; lower simple sugars & refined carbohydrates.

3) Psychological factors

stress, chronic hostility and anger, suppression of psychological distress, depression, anxiety

4) Social factors

social isolation, low socioeconomic status

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Major Risk Factors That Cannot Be

Changed

Heredity - CVD seems to be inherited

Aging - Increased risk (55%) of heart attacks after age 65

Being male

Ethnicity - African Americans have much higher risks of developing CVD

Geographic location (e.g. Southeastern U.S.)

Dietary Defense Against CVD

Decrease total fat and cholesterol intake

Choose unsaturated fats over saturated and trans fats

Increase fiber intake

Consume alcohol moderately, if at all

Follow the DASH (Dietary Approach to Stop Hypertension) diet – high in fruits, vegetables, grains, low/non fat dairy products, low in snacks & sweets

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Protect Yourself Against CVD

Eat heart-healthy

Exercise regularly

Avoid tobacco

Know and manage blood pressure

Know and manage cholesterol levels

Develop ways to handle stress and anger

Know your risk factors

Warning Signs of a Heart Attack

Discomfort, pressure, fullness, squeezing, or pain in

the middle of the chest that persists for several

minutes and may be intermittent.

Pain that radiates to the shoulders, neck, or arms.

Chest discomfort with lightheadedness, shortness of

breath, nausea, sweating, or fainting.

Warning Signs of a Stroke

Sudden numbness or weakness of the face, arm or leg –

particularly on one side of the body

Sudden confusion, difficulty in speech or understanding

Sudden trouble seeing out of one or both eyes

Sudden trouble walking, dizziness, or loss of balance or

coordination

A sudden severe headache of unknown cause

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Stroke Prevention • Sometimes symptoms of a stroke are difficult to identify

(facial weakness, arm weakness and speech problems).

• Unfortunately, the lack of awareness spells disaster. The stroke victim may suffer brain damage when people nearby fail to recognize the symptoms of a stroke. Now doctors say a bystander can recognize a stroke by asking three simple questions:

• 1) Ask the individual to SMILE.

• 2) Ask him or her to RAISE BOTH ARMS.

• 3) Ask the person to SPEAK A SIMPLE SENTENCE (Coherently) (i.e. It is sunny out today.)

If he or she has trouble with any of these tasks, call 911

immediately and describe the symptoms to the dispatcher.

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Putting Together a Complete

Fitness Program

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Estimating Exercise Intensity

• Karvonen Formula

• Subject: 20 year old

– resting heart rate = 68 beats per minute (bpm)

• Maximal Heart Rate (MHR)= 220 – 20 = 200 bpm

• Resting Heart Rate (RHR) = 68 bpm

• Heart Rate Reserve (HRR)= 200 - 68 = 132 bpm

• Goal: 40-80% of heart rate reserve

40% = (132 x .40) + 68 = 121 bpm

80% = (132 x .80) + 68 = 174 bpm

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Rating of Perceived Exertion (RPE Scale)

6-8 Very, very light

9-10 Very light

11-12 Fairly light

13-14 Somewhat hard

15-16 Hard

17-18 Very hard

19-20 Very, very hard

* Multiplying the numbers in the RPE Scale by “10” will approximate

the exercise heart rate at the perceived exertion phase.

From G. Borg, “Perceived Exertion: A Note on the History and Methods,” Medicine and

Science in Sports and Exercise, 5 (1983):90-93.

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Developing a Personal Fitness Plan

1. Set goals

Ask yourself what you want from your fitness program

2. Select activities

Include activities to develop cardiorespiratory endurance, muscular strength and endurance, flexibility, and healthy body composition.

Allow for safety, common sense, warm-up, & cool down

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Developing a Personal Fitness Plan

(cont.)

3. Set target frequency, intensity and,

duration (time)

4. Set mini-goals and rewards

5. Include lifestyle physical activity

6. Develop tracking tools (activity log or

journal)

7. Make a commitment

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Putting Your Plan Into Action

Start slowly

Increase intensity and duration

gradually

Find an exercise buddy

Vary your program

Expect fluctuations and lapses

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Exercise Guidelines for

Special Health Concerns

Check with your doctor before

beginning

Don’t exercise alone

Stress thorough warm-up & cool

down!!

All things in moderation!!

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Ch 3

Muscular Strength and Endurance

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Benefits of Strength Training

Improved physical performance (better for everyday tasks; recreational activities)

Injury prevention (improved posture, body mechanics – e.g. lifting objects; reduce low-back pain)

Improved body composition (increases fat-free mass and elevates metabolism; aids in preventing diabetes – improved glucose metabolism; and helps modify risk factors of cardiovascular disease)

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Benefits of Strength Training

Enhanced self-image; self-confidence; better

looking body

Improved muscle and bone health with aging

(lessens likelihood of osteoporosis; maintains

motor nerve connections; enhances “quality” of

life – able to do more)

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Muscular Strength and Endurance

Muscular strength

the maximum amount

of force a muscle can

produce in a single

effort

Muscular endurance

the ability of a muscle

to exert a submaximal

force continuously or

repeatedly over time

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Muscular Strength and Endurance

Assessments

Muscular Strength: Repetition Maximum (1 RM)

A single effort of maximum amount of weight a person can lift one time – Bench press & leg press

Grip dynamometer – to assess grip strength

Muscular Endurance – maximum number of “repetitions” of muscular contraction (e.g. crunches or push-ups) or maximum time a contraction can be held (flexed arm hang)

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Physiology of Weight Training

Myofibrils make up muscle fibers.

Hypertrophy-increased muscle fiber size- occurs when wt. training causes the

number of myofibrils to increase

Bundles of muscle fibers make up muscles. When muscles contract – myofibrils slide

across one another & the muscle shortens & causes movement

Types of muscle fibers

– slow-twitch fibers (fatigue-resistant; endurance activities, greater capacity for

aerobic work, activated first)

– intermediate fibers (faster that slow twitch & slower that fast twitch)

– fast-twitch fibers (contract more rapidly and forcefully, fatigue more quickly;

strength and power activities, related to anaerobic work and produce more

overall force, to be activated the activity must be intense and powerful).

– Proportion of the types of fibers you have is determined genetically and varies

from person to person. Training can increase the functional capacity of the fibers.

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Strength/Endurance Gains

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Accomplished by the Overload Principle:

1. Increase the resistance (add more weight)

2. Increase the number of repetitions

3. Increasing or decreasing the speed of the normal

repetitions

4. Decrease the rest interval for endurance

improvement (with lighter resistances) or lengthening

the rest interval for strength gains (with higher

resistances).

5. Specificity of Training: training must be specific to

the desired results.

6. SAID (Specific Adaptation to Imposed Demand)

Principle: exercises should resemble the movement

patterns of the particular activity or sport.

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Types of Weight Training Exercises

Isometric (static) - application of force without

movement – Best used in rehab setting under

direction of a physical therapist

Joint and angle specific – Strength gain limited to

the angle worked

No real relevance to the way muscles are used

Disadvantage is the elevation in blood pressure

during the exercise and the decrease in the heart‟s

ability to pump blood to muscles & brain

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Types of Weight Training Exercises

Isotonic (dynamic) - application of force with movement - constant load on muscle throughout the range of motion – Only as strong as weakest angle

Two types of isotonic contractions:

CONCENTRIC contraction– Muscle shortens

(“Up” phase of a biceps curl)

ECCENTRIC contraction– Muscle lengthens

(“Down” phase of a biceps curl)

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Types of Weight Training Exercises 1) Constant (free weights)and Variable Resistance

(“Nautilus” type machines) – Most common isotonic exercises

2) Eccentric loading (“Negatives”) - No good data for benefits

3) Plyometrics – Develops “explosive” strength – Sudden eccentric loading followed by concentric contraction (Jumping from bench to ground and then back to the bench)

4) Speed loading – Rapid movements of weight to simulate a sport action (sprinting)

5) Isokinetic – Exerting force at constant speed against an equal force from a strength training machine (e.g. Cybex)

Strength Training and Goals

Program Goal Resistance Reps Sets Frequency

Muscle Tone 60-70% 1RM 8-12 1-3 2-3

times/week

Strength 65-90% 1 RM 1-8 3-8 ? 3 times/week

Endurance 50-65% 1RM 10-20 3-5 3-6

times/week

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Types of Weight Training Exercises

Body weight exercises are sufficient for

most beginners to improve strength or

tone muscles.

Can achieve good results without use of

costly machines or weights

e. g. push-ups, pull-ups, crunches, sit-ups,

dips, lunges

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Weight Training Exercises

Weight to use when beginning – depends on current level of fitness

Need to determine a 1 RM (repetition maximum)

Predicting One-rep Max

For “strength” gains – use about 80% of 1RM or heavy weight and low repetitions (1-5)

For “toning” or endurance – use about 40%-60% of 1RM or light weight and high repetitions (10-20)

For a “general” program use a weight you can lift 8-12 repetitions using 70% 1 RM

No optimal number of “sets” (a group of repetitions) determined - but most work toward 3 sets.

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Weight Training Exercises

Begin with appropriate warm-up (light weight &

about 10 reps if doing multiple sets) and end with

cool-down

Allow for rest between sets

1-3 minutes for toning or general program

3-5 minutes if lifting “heavy”

Try to identify about 8-10 exercises to work entire

body

ACSM recommends 2-3 days/week for training

Can work specific body parts if becoming serious,

but allow 1 day‟s rest before reusing that body part

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Weight Training Safety

Use proper lifting technique and full ROM

Receive instruction if unsure of technique

Keep weight close to body

Use legs to “pick-up” weights – hips tucked

in & back straight

Don‟t “twist” while lifting

Don‟t “bounce” the weight against/off your

body

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Weight Training Safety

You control the weight – don‟t let it control you

Use spotters and collars with free weights

Use common sense with weight machines

Keep away from moving parts and weight stacks

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Weight Training Safety

Adjust machines as needed

Be sure machines are clean and

in good condition

Be aware of your surroundings &

others lifting

Be alert for injuries

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Weight Training Safety

Never hold your breath when lifting

(Valsalva Effect) – Exhale when exerting

the force

Avoid “thumbless” grips

Avoid moving parts on machines –

Watch where you put your hands

Make sure seat is adjusted properly –

avoid awkward positions

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Supplements and Drugs Supplements taken to improve performance

and appearance

Taken to:

1. enhance muscle size,

2. speed recovery from injury,

3. prevent effects of “overtraining”,

4. increase ability to train,

5. control body fat, body water, reduce appetite

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Supplements and Drugs

Anabolic steroids – synthetic testosterone

Do work BUT at a price

Liver damage & tumors

Alteration of heart muscle

Susceptibility to CV disease (lowers HDL)

Increased risk of cancer

Altered reproduction ability (men and women)

Mood changes - aggressive behavior (“Roid” Rage)

Increased risk of AIDS through sharing of needles

17

97

Supplements and Drugs Growth Hormone – taken to increase muscle

mass and strength in athletic contests –

Speeds protein synthesis and stimulates muscle growth factors

Very expensive and with serious side effects

Prolonged use elevates blood sugar

High insulin levels

Heart enlargement & increased blood fats

Could lead to “acromegaly” – large bones in head, face, & hands and diseases of heart, nerves, bones, & joints

98

Supplements and Drugs

Protein & amino acid supplements taken

to accelerate muscle development,

decrease body fat, and stimulate human

growth hormone

Little scientific proof of benefits

Diet changes can produce some of the

desired results without excessive costs

99

Supplements and Drugs

Creatine Monohydrate – taken to aid in recovery from strenuous exercise

Can aid in short term, high-intensity, repetitive exercise

No benefit for aerobic activities

Long term effects not known – especially in adolescents (same as when steroids began to be used inappropriately)

Ephedrine – an over-the-counter stimulant to aid in training and overcoming fatigue – serious heart related problems (arrhythmias, chest pain, abnormal rhythms, & death) for many taking for first time – Now banned

100

Supplements and Drugs

Appetite suppressants and thermogenic drugs

(metabolism effecting)- all very dangerous

Can lead to heart rhythm disturbances, heart

valve damage, psychiatric disturbances, cardiac

arrhythmias

Most supplements have a BIG price to pay for

their use

None will help “change a weak, untrained

person into a strong, fit person” – Only hard

work will produce those results