assignments for today, thursday, sept 23 n read ch 11 of text; baechle; ch 3; kreighbaum 2; pp...

Assignments for Today, Thursday, Sept 23

Read Ch 11 of text; Baechle; Ch 3; Kreighbaum 2; pp 257-265; Adrian, pp 221-225

Submit 2 questions or concerns from readings on scientific foundations for fitness equipment for discussion

Submit 2 questions or concerns from Ch 13 or other questions regarding aerobic exercise equipment for discussion

Check out interlibary loan if you have never used it before. You are likely to need it to find references for your project.

Learn how to use the “catnet” search engine

Assignment for Tuesday, Sept 28

Find info on APA term paper style on library website

Read Ch 13 of Kreighbaum book on Aerobic exercise equipment

Preview powerpoint on aerobic exercise equipment and check out the web links

Begin reviewing for exam , which is on Sept 30

Biom/Phys Considerations for Fit Equip Objectives of most fitness programs are to improve:

- Musc strength, musc endurance, C-V end, weight control, skeletal, or bone fitness, & flexibility

Important conditioning principles: - Progressive overload - Specificity of training

• SAID principle applies to the following– Cellular demands, systemic demands evoke specific responses resulting in

performance (functional) and tissue (structural) adaptations

• Specificity applies to many aspects of the training program, including– Muscle groups, energy system, body position, environmental conditions,

movement pattern, joint position, speed, type of contraction

What is stimulus for improvement of each fitness element? What is the context in which adaptation/improvement is

most desirable?

Biom/Phys Considerations for Fit Equip Remember which aspect of fitness you are working on and

apply the overload and specificity principles appropriately Muscular Strength - ability of segment to exert force (MVC)

- Overload stimulus is tension, so use load <10RM- Factors affecting force application:

• Force-velocity relationship (see slide later)• Strength-joint position relationship (combination of angle of pull and force/length

relationship) (slide later)

- Focus on • fundamental movements – why and what are they• antigravity musculature – why and what?• proportionate development – what’s that?

- Specificity principle applies to body position, speed (type of contraction), ROM, pre-contraction stretch condition, and movement pattern)

Biom/Phys Considerations for Fit Equip

Mucular Endurance- ability to repeat or sustain submaximal contractions- Overload stimulus is work intensity- Use load approx 60% of max strength, or > 10 RM- Focus on fundamental movements, antigravity musculature, and proport.- Specificity principle applies to resistance, body position, speed, cadence, ROM, and

total number of reps Cardiorespiratory Endurance - Aerobic capacity

- Overload stimulus is VO2 max, Cardiac output, or Heart Rate- Repetition and resistance relative to muscular strength/endurance are important- Remember specificity principle regarding gravity, muscles involved

Bone, or skeletal, fitness- Overload stimulus is strain (normalized deformation )

• Remember 4 loading modes (compression, tension, torsion, shear)• Exercise in gravitational environment and emphasize resistive exercises

Flexibility – stretching exercises are not equipment- intensive

Force-velocity Relationship:

Strength-PositionCurves:

Resistance-PositionRelationship:

Remember T = WD + IWhen is acceleration positive?Zero?Negative?

Use of Cams in Ex Equipment:

Sample Resistive Exercise Program Basic Program - required

- Squat with heel raise- Trunk curl (goal is 30 reps)- Bench press- Sit or bent row- Upright press- Pull downs or chins

Optional exercises- Back extension from prone position- Forearm curl- Forearm extension or dips

Note: This program incorporates the principles of bilateral and agonistic-antagonistic balance and focuses on muscular strength and endurance development of the antigravity musculature. At least two sets (one with light weight for warmup), and preferably three sets, of each exercise should be completed at 10-15 RM.

What exercises would you change or add?

Questionable exercises

Hyperextended back Good morning exercise Straight leg deadlift Deep knee bends beyond thighs parallel Behind neck press Unsafe abdominal exercises

Spine loading – one big leg (disc and vertebral body), two smaller legs (facet) in rear. Balance the load

Questionable exercises:Hyperextended back

“Good morning” exercise

Straight-leggedDeadlift:

Squats: It depends onhow you do it!

Behind the neck press:

Situp Exercises:

Which methods arePotentially harmful?

In what way?