Staying Fit after High School

http://shapingyourself.com/what-is-exercise

Exercise is a stress the body has to handle and adapt to

The key to exercise is to pushing stress levels to a point that is difficult for the body to handle, but not at a level that is too severe for full recovery between work outs.

What is Exercise?

Staying active means living a lifestyle in which all components of fitness are addressed.

A person’s job, work out routine, chores, or recreational games can cover these components.

What does it mean to stay active?

Cardiovascular endurance Muscular endurance Muscular strength Flexibility Body fat composition

What are the components of fitness?

This is the body's ability, over sustained periods of physical activity, to deliver oxygen and nutrients to tissues, and to remove wastes.

Ex. Jogging, swimming, walking, circuit training.

Cardiovascular endurance

The muscles ability to contract against resistance over time.

Muscular endurance is when a person does reps with the same muscle or muscle group for a set of 15 or more.

Ex. Weight lifting over 15 reps, running, jogging, swimming

Muscular Endurance

Muscular strength is the body's ability to produce force for a brief time span.

Ex. Weight lifting with heavy weights and low reps.

Muscular Strength

The ability to move joints and use muscles through their full range of motion.

Stretches should be held for 30 seconds to receive flexibility gains. Why?

Flexibility

Body composition is the ratio of lean body mass to fat mass. This is represented in a percentage.

Healthy range for men 15-18 % Healthy range for women 22-25%

For men over 25% and women over 32% fat there is a dramatic correlation with illness and disease.

Body Composition

Assess your current activity level and find out what aspects of fitness your lifestyle fulfills.

Find ways to implement the fitness aspects

that your lifestyle lacks. Give examples.

What can you do to increase your fitness level?

Anatomical Position

The position with the body erect with the arms at the sides and the palms forward.

There are joints all over the body.

Joints are the point of connection between two bones or elements of a skeleton.

Joints usually, but not always allow movement.

Ex: Elbow, wrist, neck, shoulder, hip, ankle, knee, ect.

Joints

Joints allow the body to move in all kinds of directions.

Flexion/Extension (Horizontal) Adduction/ Abduction Supination/Pronation

Joint Motion

Flexion: The bending of a joint between two skeletal members to decrease the angle between the members; opposite of extension.

Extension: The bending of a joint between two skeletal members to increase the angle between the members; opposite of flexion.

Flexion and Extension

After high school it can be difficult at times to stay active with new jobs, families, and other commitments.

How do we know we are working out effectively and efficiently?

The gym is our friend!!!

Our body does not move in isolated movements, so why should we work it that way!?!?!

Think functional!

Multi-joint lifts

Vertical pulls- Works the back muscles Prime Mover: latissimus dorsi  Secondary Movers: biceps, back of the

deltoid, trapezius and rhomboids . EX. Lat pull down, pull ups

Upper Body Pulls

Horizontal pulls- Works the back muscles with focus on the center of the back

Prime mover: Latissiums dorsi Secondary movers: Trapezius and rhomboids,

(middle of back) , biceps, and back of the deltoid. EX. Rows

Upper Body Pulls cont.

Vertical push- Works primarily the front of the body.

Prime Mover: Front of deltoid Secondary Movers: triceps, upper trapezius

and Pectoralis Major. Ex. Over head press, Military Press

Upper body pushes

Horizontal push- Works primarily the front of the body

Prime mover: Pectoralis Major Secondary Movers: the front of the deltoid

and triceps. Ex. Bench Press, Dumb bell Flies, push up

Upper Body Pushes cont.

http://www.youtube.com/watch?v=waeCyaAQRn8

http://www.youtube.com/watch?v=T78xCiw_R6g&feature=relmfu

http://www.youtube.com/watch?v=ihvdd0rPTiU&feature=relmfu

http://www.youtube.com/watch?v=boxbOSGwD4U

http://www.youtube.com/watch?v=Xl7VzggkUlg

http://www.youtube.com/watch?v=CoypEjfXgUo

http://www.youtube.com/watch?v=rJX5MKacR6M

Horizontal Push, Vertical Push, Horizontal Pull or Vertical Pull

Squats- Squats are the multi-joint lift for the lower body. They work primarily the quadriceps and glutes with secondary help from the hamstrings and calf muscles.

Squats can be made more difficult by changing the level of balance and stability and also by adding weight.

Ex. Lunges, walking lunges, reverse lunges

Lower body

Squat and Lunge

Deadlifts: Deadlifts work the posterior chain. This would include the glutes, hamstrings and low back.

Sumo Deadlift: This variation is the easiest version of the deadlift. The quads play a much bigger part in the movement. There is less tip over and you are at a mechanical advantage in this position.

Conventional Deadlift: This variation is more difficult because you are at a mechanical disadvantage. The center of gravity is in front of your base of support. This places an intense stress on the core.

https://www.youtube.com/watch?v=JKYnXh9je7E

Lower Body Continued

The posterior chain is a group of muscles consisting predominantly of tendons and ligaments on the posterior (Back) of the body.

Examples of these muscles include the biceps femoris, gluteus maximus, erector spinae muscle group, trapezius, and posterior deltoids.

Posterior Chain

Sumo and Conventional Deadlift

Hook Grip: Fingers wrap over top of the thumb. Painful, but very strong.

Alternating Grip: One hand supinated, one hand pronated

Snatch Grip: Outside shoulder width

Types of Grips

For general fitness isolation exercises are not needed.

Isolation exercises are exercises used to isolate one muscle at a time.

These movements can be great for weak point training or assistance in bigger movements.

Isolation Exercises

The gradual increase of stress placed upon the body during exercise training.

This is important because without stress the body no longer has to change

Once the body has adapted to a particular stress, it will cease to change unless an increased or different stress is placed upon it.

Progressive Overload

Increase resistance and decrease reps Lower resistance and increase reps Shorter rest times Change the exercise order Increase overall volume Changing the tempo

For more: http://bretcontreras.com/progressive-overload/

Ways to Change The Stress

Your abdominals right????? Yes but there are more….. It also includes the

lats, traps, lower back, hamstrings and glute muscles.

Your core consists of all the muscles that attach to your spine.

The core helps to create a solid base for movement, good posture, and makes a person more efficient in their movements.

What is the core?

During movement , the core and muscles of the deep abdominal wall contract to restrict space and increase pressure.

This anchors and supports the body.

This creates a strong foundation for movement.

Intra Abdominal Pressure

The core muscles must be engaged (contracted) with every rep of every set of every exercise.

Draw in and contract.

EX. Shooting a cannon off of a canoe VS a war ship.

With a strong base and efficient movement, a person is less likely to get injured, can generate more force when weight training, increase their speed when running and make every workout more efficient.

Engaging the core

Transverse Abdominis (TVA)-The deepest of the abdominal muscles, this lies under the obliques (muscles of your waist). It acts like a weight belt, wrapping around your spine for protection and stability. Target Exercise: Plank

External Obliques-These muscles are on the side and front of the abdomen, around your waist.Target Exercise: Arm Sweep

Internal Obliques-These muscles lie under the external obliques, running in the opposite direction.Target Exercise: Crossover Crunch

Rectus Abdominis-The Rectus Abdominis is a long muscle that extends along the front of the abdomen. This is the 'six-pack' part of the abs that becomes visible with reduced body fat. Target Exercise: Crunch

Erector Spinae -The erector spinae is actually a collection of three muscles along your neck to your lower back. Target Exercise: Back Extension

Abdominal Core Muscles

The more stable a person is, the less the core and other joints have to stabilize.

EX. Standing military press vs. Seated military press.

Which would create more stress on the body and why?

Extreme: http://www.youtube.com/watch?v=ceyr-rPSjYA

Practical: http://www.youtube.com/watch?NR=1&v=PI9Kvk_HMO8

Stability

Crunch on a floor vs on a plyo ball Leg Press vs Squats Squats vs lunges Squats vs Squats on balance board Bench Press vs Push up Lat pull down vs Pull up Squat vs single leg squat Barbell bench vs dumbbell bench 4 point plank vs a 2 point plank

Other examples of exercises

The body naturally wants to move through the path of least resistance.

This means it wants to try to alter its angles to recruit more muscle to make movements easier.

This makes it important to focus on our movements and not deviate from our strict form.

Path of least resistance

The kinetic chain is the idea that the body moves through a chain of events and each event alters the next event in any given movement. 

EX: If a person has tight calves when they perform a squat they will not be able to keep their heels flat on the ground.  This will cause them to squat with their knees protruding forward while on their toes.  This will place the stress of the movement on their quads with minimal muscle recruitment from the glutes.  The nervous system gets used to this movement pattern and this will then create a muscle imbalance between the quadriceps and the glute muscles.  If the glute muscles become weak the internal rotators of the legs will begin to pull the knees together.  This is why you see many lifters in the gym squat on their toes with their knees coming together.  Their kinetic chain is thrown off causing these movement patterns.

Kinetic Chain

This is where movement and strength initiate!

The nervous system contracts muscles in a specific order during movement

As the body becomes accustom to improper movement patterns, the nervous system adapts and caters to those nervous pathways.

Once this happens the body must be trained to relearn the proper firing order of specific muscles during movement

The nervous system is similar to a path in the woods. If a certain path is rarely walked on weeds and other obstructions will make it more difficult navigate this path. A person then finds another, easier path. The nervous system works the same way.

The Nervous System

Simply put, motor engrams are a set of movement instructions located in the brain.

The more you repeat a movement pattern, the more efficient your body becomes at reproducing this movement.

This is often referred to as muscle memory.

Ex: Driving a car, Standing up, Sitting, Crossing your arms.. ANYTHING!!!

Motor Engrams

Your body needs at least 48 hours of rest

If you workout a specific body part, you can lift on back to back days as long as you are not lifting with the same muscle groups.

Rest days are so important because this is when adaptation occurs and a person achieves the gains they are looking for.

How Often Should I Lift?

Frequency- How often. Intensity- How much. Time- How Long. Type- What kind.

The FITT Principal

Jim is following a routine where he alternates his resistance training by doing upper body one day then lower body the next. He takes off on the weekends and also on Wednesday. He does 3 exercises each day he works out and performs 15 reps for three sets on each. His work outs usually last around 40 minutes.

Frequency- Twice a week for upper and lower body.

Intensity- Three exercises for three sets at 15 reps

Time- 40 minutes Type- Resistance training. Muscular

endurance.

Cardiovascular fitness can be worked many different ways.

Through everyday routines, long distance running, jogging, house chores, interval training, swimming, circuits ect.

Cardiovascular Fitness

A lot of cardiovascular machines have a “fat burn” setting in which the person does cardiovascular work at a low to moderate intensity. This can be very misleading.

Granted the body will pull the highest percent of calories from fat at this level, the total number of calories burned will increase as the intensity increases.

The “Fat Burning Zone” Myth

Low Intensity - 60-65% MHR

High Intensity - 80-85% MHR

Total Calories expended per min.

4.86 6.86

Fat Calories expended per min.

2.43 2.7

Total Calories expended in 30 min.

146 206

Total Fat calories expended in 30 min.

73 82

Percentage of fat calories burned

50% 39.85

Resting Heart Rate- The amount of times a persons heart beats per minute when at rest.

Maximum Heart Rate- The number of times a persons heart beats at its highest intensity level. Found by subtracting a persons age from 220.

Heart Rate Reserve- The MHR-RHR.

Heart Rate

The training zone is the zone (beats per minute) in which a person wants his or her heart to work.

To find the target heart rate a person should use the Karvonen Formula.

This helps a person understand how hard they are working and if this level of work is appropriate for their fitness goals.

Training Zone

1. Maximum Heart Rate (MHR) = 220- your age

2. Heart Rate Reserve (HRR)= Maximum Heart Rate - Resting Heart Rate

Once you have your Heart Rate Reserve, you can calculate your training heart rate:

3. (.85HRR) + RHR = Upper end of the training zone

4. (.50HRR) + RHR = Lower end of the training zone

Example: To calculate the training heart rate of a 35 year old person with a resting heart rate of 70:

Maximum Heart Rate: 220-35=185 bpm (beats per minute)Heart Rate Reserve= 185-70=115 bpmHigh End of the Training Heart Rate: (115*.85) + 70 = 168 bpmLow End of the Training Heart Rate: (115*.50) + 70 = 128 bpm"

Karvonen Formula

A 34 year old man with a RHR of 60 wants to work at a moderate intensity level. What will be his Training zone?

A 19 year old college lacrosse player with a resting heart rate of 54 wants to find out his training zone. Calculate that for this person.

Practice

1. 220-34= 186 MHR 2. 186-60= 126 HRR 3. 126(.85)+60= 167 4. 126(.5)+60= 123 5. Answer= 123-167

Practice 1

1. 220-19= 201 2. 201-54= 147 3. 147(.85)+ 54= 178.95 4. 147(.5)+ 54= 127.5 5. Answer= 128-179

Practice 2