EXERCISE AND SPORTS SCIENCE

What is SPORTS SCIENCE?

Sport science is a discipline that studies the application of treatment and prevention of injuries related to sports medicine. The study of sport science traditionally incorporates areas of physiology, psychology, and biomechanics but also includes other topics such as nutrition and diet,

ORIGIN OF EXERCISE PHYSIOLOGY

Ancient Greece -Greek physician, surgeon, and philosopher.

- wrote 87 detailed essays about improving health (proper nutrition),

aerobic fitness, and strengthening muscles.

AREAS OF SPORTS SCIENCE

• Exercise Physiology- Greek word (physis) meaning

“nature, “origin” and (-logia), meaning the scientific study of function in living systems.

- A sub-discipline of biology, its focus is in how organisms, organ

systems, organs, cells, and bio-molecules carry out the chemical or physical functions that exist in a living system.

BIOMECHANICS - is the study of the structure and function of biological systems such as humans, animals, plants, organs, and cells by means of the methods of mechanics. -Biomechanics in sports, can be stated as the muscular, joint and skeletal actions of the body during the execution of a given task, skill and/or technique. Proper understanding of biomechanics relating to sports skill has the greatest implications on: sport's performance, rehabilitation and injury prevention, along with sport mastery. One could say that best athlete is the one that executes his or her skill the best.

SPORTS MEDICINE- also known as sport and exercise

medicine, is a branch of medicine that deals with physical fitness and the treatment and prevention of injuries related to sports and exercise.

COMMON SPORTS INJURIES-concussion, muscle crumps, ACL

sprains, ACL tears, ankle sprains, shin splints, muscle strains.

SPORTS PSYCHOLOGY -is an interdisciplinary science that draws on knowledge from many related fields including biomechanics,physiology, kinesiology and psychology. It involves the study of how psychological factors affect performance and how participation in sport and exercise affect psychological and physical factors. In addition to instruction and training of psychological skills for performance improvement, applied sport psychology may include work with athletes, coaches, and parents regarding injury, rehabilitation, communication, team building, and career transitions.

SPORTS NUTRITION- is the study and practice of nutrition and diet as it relates to athletic performance. It is concerned with the type and quantity of fluid and food taken by an athlete, and deals with nutrients such as vitamins, minerals, supplements and organic substances such as carbohydrates, proteins and fats. Although an important part of many sports training regimens, it is most commonly considered in strength sports (such as weight lifting and bodybuilding) and endurance sports (for example cycling, running, swimming).

EXERCISE SCIENCE PRINCIPLES

-In the study of exercise science, there are several universally accepted scientific exercise training principles that must be followed in order to get the most from exercise programs and improve both physical fitness and sports performance. To design an optimal exercise program, workout or training schedule, a coach or athlete needs to adhere to the follow six principles of exercise science.

1. The Principle Of Individual Differences

• The principle of individual differences simple means that, because we all are unique individuals, we will all have a slightly different response to an exercise program. This is another way of saying that "one size does not fit all" when it comes to exercise. Well-designed exercise programs should be based on our individual differences and responses to exercise.

2. The Principle of Overload• The exercise science principle of overload states

that a greater than normal stress or load on the body is required for training adaptation to take place. What this means is that in order to improve our fitness, strength or endurance, we need to increase the workload accordingly. In order for a muscle (including the heart) to increase strength, it must be gradually stressed by working against a load greater than it is used to. To increase endurance, muscles must work for a longer period of time than they are used to or at a higher intensity.

3. The Principle of Progression• The principle of progression implies that there is an

optimal level of overload that should be achieved, and an optimal time frame for this overload to occur. A gradual and systematic increase of the workload over a period of time will result in improvements in fitness without risk of injury. If overload occurs too slowly, improvement is unlikely, but overload that is increased too rapidly may result in injury or muscle damage. For example, the weekend athlete who exercises vigorously only on weekends violates the principle of progression and most likely will not see obvious fitness gains.

4. The Principle of Adaptation

• Adaptation refers to the body's ability to adjust to increased or decreased physical demands. It is also one way we learn to coordinate muscle movement and develop sports-specific skills, such as batting, swimming freestyle or shooting free throws. Repeatedly practicing a skill or activity makes it second-nature and easier to perform. Adaptation explains why beginning exercisers are often sore after starting a new routine, but after doing the same exercise for weeks and months they have little, if any, muscle soreness.

6. The Principle of Specificity• The Specificity Principle simply states that exercising

a certain body part or component of the body primarily develops that part. The Principle of Specificity implies that, to become better at a particular exercise or skill, you must perform that exercise or skill. A runner should train by running, a swimmer by swimming and a cyclist by cycling. While it's helpful to have a good base of fitness and to do general conditioning routines, if you want to be better at your sport, you need to train specifically for that sport.

CLASSIFICATION OF EXERCISEAssisted Exercise

Resisted exercise

Therapeutic Exercise

Basic Plan for Set Exercise• Exercise for Beginners - Setting Up a Complete Program• A well-rounded program includes cardio, weight training and

flexibility. Knowing how to put these together in a week of workouts can be confusing. Should you do cardio and strength training on the same day? Which one should you do first? This will depend on your goals, schedule and fitness level, which means there are endless ways to set up your workout program. Below are some basic guidelines for getting started with a complete exercise program. For Beginners: You should start slowly with a basic cardio program and a full body resistance training routine. You'll want to have recovery days to allow your body to rest and your muscles to heal from your new routine. A typical beginner program will include about 3 days of cardio and 2 days of strength training. If you're not sure about your fitness level, you can take the quiz, What's Your Fitness Level? to get insight and resources to help you get started. Below is a sample schedule just to give you an idea of a typical week of workouts.

Scientific Basis of Exercise Programs

Muscle Adaptability-

Muscle Contractions• There are 3 main types of muscle contraction,

namely:• Dynamic isotonic (concentric)• Negative (eccentric)• Isometric (static)

The Relationship of Muscular Mass to Strength

- Increasing the size of a muscle will increase its strength… and the increase in strength will be in

proportion to the increase in size. But it does not follow that a particular individual with larger

muscles can always demonstrate more strength than another individual with smaller individual.

The ability to demonstrate strength, to produce movement against a give level of resistance, is

determined by a number of factors… the size of a muscle, and thus the strength of a muscle itself

(since size and strength are related) is only one factor. In later chapters we will cover the other

factors involved in usable strength… but in this chapter, we are concerned only with muscular size.

Factors Affecting strength

• Muscle Fiber• Age• Gender• Limb and Muscle Length• Point of Tendon Insertion

PROGRAMS TO INCREASE STRENGTH AND MUSCLE SIZE

PROGRAMS FOR IMPROVING ENDURANCE

• Aerobic EnduranceCardio respiratory endurance falls into two categories.

The first is aerobic endurance, where your body is working at a level where the demands for oxygen and fuel can be met by the body's oxygen intake. And anaerobic endurance, where the body is working so hard that it needs more oxygen and fuel than is being supplied and you go into oxygen debt. The key to building your cardio respiratory endurance is to increase the speed and/or distance you can run without going into oxygen debt.

• Base Training- If your current mile time is more than 8 minutes, 30

seconds for a man, or 10 minutes, 30 seconds for a woman, begin with a run-walk program for four weeks; gradually increasing the amount of running each week. You should then move to running steadily for a prescribed distance, working on increasing your speed gradually. This will develop a solid base of cardio endurance.

RELATIONSHIP BETWEEN STRENGTH AND ENDURANCE- Muscular strength and muscular endurance qualities that

often go hand in hand. When we are testing/evaluation clients we focus a lot on body composition and then sometime cardiovascular tests. How many people think about tests of muscular strength or muscular endurance? Is it really necessary to see how strong our clients are before we start them out? In practice, many fitness professionals don’t see the need to test muscular strength or endurance prior to establishing an exercise routine.

- However, personal trainers often focus on strength training during their client sessions, and group fitness instructors frequently focus on both strength and flexibility development in their classes.

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