Aerobics I
Beginning a fitness program

Steps in beginning an exercise program:

1. Determine exactly what you want to accomplish
2. Design a program that will result in your goals

Certain principles should be included in every program

1. Fun/Enjoyable (The program must be enjoyable)
   1. If it is enjoyable you will be motivated to continue
   2. It should be fun rather than work
   3. You should select an activity that will allow you to do two things:
      • Achieve the physical fitness goals you have established
      • Maintain your interest for a long period of time
2. Overload- For a system to imporve it must work harder than it is used to
   1. SAID principle
      • Specific Adaptations to Imposed Demands
      • States that when the body is subjected to stress, it will gradually adapt to the specific demands placed on it
   2. Stress must not be enough to produce damage or injury
3. Progression
   1. You should start gradually and add a little each day
   2. Your workout should gradually become a little longer and more intense until you reach your desired level of fitness
   3. Progression does not occur without overload (weights)
   4. Progression also is important for motivation
4. Consistency
   1. Pick a specific period for exercising each day and stick ti it
   2. don't exercise right after a eal -- It may make you uncomfortable -- or right before sleep -- May have difficulty sleeping
   3. workout at least 3 days per week
5. Specificity
   1. Practice what you want to perform
   2. SAID principle "A system will respond to specific demands placed on it"
6. Individuality- People differ in fitness goals, motivation, and body build
   1. A training program for one person may not satisfy the needs of another person
   2. Not all people will progress at the same rate
   3. Exercise must be adapted to the indivduals needs and abilities
7. Safety
   1. The purpose of activity is to "improve" components of fitness through exercise
   2. Injuries inhibit these iprovements
   3. Often people "overdo" exercising before progression can take place
   4. Exercise tolerance- The manner in which the body responds to exercise
      • the bdy should respond favorably to exercise
      • afterward you should feel invigorated and relaxed
      • "train don't strain"
      • [exercise should be adapted to your tolerance]
   5. Rules to avoid injury:
      1. select a safe place to exercise
      2. select activities appropriate for your age
      3. use safe exercise equipment/procedures
      4. listen to your body for potential problems
      5. take precautions on hot or cold days
      6. work at the appropriate intensity for your fitness level

Three basic elements of all training programs (warm-up, activity/workout, cool-down):

1. Warm-up - To prepare the body for upcoming physical work
   1. Should take place before each workout
   2. Increases body temperature, stretches ligaments and muscles, and increases flexibility
   3. A related warm-up is best (related to the activity)
   4. A warm-up can prevent injury and soreness and can increase motivation
   5. The warm-up should include two parts:
      • General warm-up Increasing core temperature of the body through jogging and static stretching
      • Specific warm-up Activities related to the workout (should be related to the muscles used in the activity)
   6. The warm-up should last 10 to 15 minutes
      • 2 to 3 minutes of light jogging
      • Period of flexibility exercises
      • Gradually increase the intensity in specific activities
      • Sweating is usually a good indicator that the body is warm
      • The EFFECTS of a warm-up last about 45 minutes
2. Activity/Workout
   1. The activity depends on your goals, needs, and abilities
   2. The activity should include aerobic exercise
   3. You should use the large muscle groups of the body
3. Cool-down (This is essential)
   1. Helps to return blood to the heart for reoxygenation
   2. Dizziness/Faintness may occur without a cool-down
   3. The cool-down should last about 5 to 10 minutes and should include stretching activities
   4. Reduces problems with soreness and injuries
4. Determining Intensity [Application]
   1. Maximum Heart Rate (MHR) MHR = 220-AGE
   2. Target Heart Rate (THR) THR = MHR * 70%

Factors that affect strength and endurance

1. Neural Stimulation- A motor neuron (nerve) attaches to muscle fibers
2. Types of fiber
3. Slow-twitch (Red) - Have a greater capacity for aerobic work
4. Fast-twitch (White) - Have a greater capacity for anaerobic work
5. Overload principle - For a system to improve, the demands placed on the muscle must be increased gradually
6. Specificity principle- for a muscle to increase in strength or endurance, training must be specific to the desired outcomes

Variables involved in strength and endurance training

1. Mode of training
   1. Isometric training-- A muscle contraction which produces no movement
   2. Isotonic training-- A muscle contraction which produces movement
   3. Variable resistacne-- A method of overloading muscles through the entire range of motion
   4. Isokinetic treining-- A method of training in which the speed of the contraction is kept constant
2. Resistacne (Weight lifted)-- Depends on whether the objective is strength or endurance:
   1. Strength
      • 80% of maximum capacity (3 to 12 repetitions)
      • Once 12 repetitions is achieved, increase the resistance
   2. Endurance
      • 60% of maximum capacity (12 to 20 repetitions)
      • Makes muscles appear to be larger/firmer
3. Set-- Specific number of repetitions for a given exercise
   1. As the number of sets iincreases, so do fatigue and recovery time
   2. A recommended program for beginers is 3 sets proceeded by at least 1 warm-up set (50%)
   3. Recovery time between sets is about 3 minutes
   4. "Supersetting" -- working different muscle groups while others recover
4. Frequency
   1. You need a total body workout 3 times per week (one can do a split-body routine more often)
   2. Muscles must be rested 2 or 3 days for recovery
   3. Eight weeks of training are needed to see strength gains
   4. One training session per week is needed for maintenance

Benefits and assessment of muscular strength and endurance

1. Introduction
   1. Strength is crucial for performacnes in daily activities
      • Strength helps:
      • Maintain muscle tissue
      • Maintain a higher resting metabolism
      • Lessen the risk of injury
      • Prevent lower back pain
      • Prepare for childbearing
2. Strength and Metabolism
   1. Metabolism- The energy and material transformation within living cells
   2. An increase in strength means an increase in muscle mass
   3. Muscle tissue uses energy even at rest
   4. As muscle size increaes, so does resting metabolism
   5. Each pound of muscle tissue increases resting metabolism by 35 calories per day
3. Another benefit of strength training is a reduction of fatty tissue around muscles -- People may often not lose weight or they may even gain weight when exercising!
4. Assessment
   1. Strength- Ability to exert maximum force against resistance
   2. Endurance- Ability to exert sub-maximal force repeatedly over time
   3. Tests:
      1. Muscular strength is assessed by determining the maximum amount of resistance one can lift with a single effort
      2. Muscular endurance is assessed by determining the number of repetitions one can perform at a given sub-maximal resistance
   4. In strength and endurance training, several body sites should be tested:
      1. Chest (bench press)
      2. Biceps (curls)
      3. Triceps (extension)
      4. Abs (sit-ups)
      5. Quadriceps (leg extensions)
      6. Hamstrings (leg curls)

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