...cool downs before and after exercise, flexibility, and resistance training will be the focus for this paper. Each topic will be explained to provide a basic knowledge of each topic. This paper will also analyze the health consequences of a sedentary lifestyle. Health Benefits Regular exercise provides many physical and mental health benefits. Exercise decreases coronary heart disease, stroke, type 2 diabetes, and some forms of cancer. It also lowers blood pressure, increases coronary heart disease biomarkers, enhance insulin sensitivity, and weight management. Exercise in older adults preserves bone mass and lowers the risk for falls. Prevention of and improving mild to moderate depressive disorders and anxiety are some mental health benefits from exercising. Engaging in a physically active lifestyle enhances feelings of “energy”, well-being, quality of life, and cognitive decline and dementia (American College of Sports Medicine, 2011). Physiological Responses Exercise intensity is an important determinant of the physiological responses to exercise training. The greatest benefit is obtained through moderate to vigorous intensity activity. The short-term effects of exercise on mental health, particularly depression, may be a function of exercise intensity. It is recommended that energy expenditure of approximately 1400 kcal per week, 30 minutes a day at five days a week. Exercise of this intensity, duration, and frequency results in improvements in...
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...a) RESISTANCE TRAINING COMPONENT (1) Our client wanted to achieve both strength gains in the squat exercise and hypertrophy gains of their legs our client’s routine had to reflect both aspects of these different training techniques. Which is why we decided to break up the routine into two separate days with one focusing on strength and the other focusing on hypertrophy. Our program 1 was likely to achieve strength due to the number of sets, intensities and repetitions we prescribed. Rhea et al.1 and Marshall et al.2 concluded from a study that the optimal number of sets for trained individuals (those who had been regularly lifting weights for over a year) was 4 to help maximal gains in strength development. Rhea et al. also concluded that the best weights to elicit strength gain was around 80% of 1RM, with a repetition count of 4-6, which we prescribed at 5 repetitions. We allowed 3min rest intervals between sets and the beginning of new exercises to help recovery of the muscle and attain greater strength gains3. (2) Program 2 was this time designed to focus on hypertrophy of the client’s legs, the programs number of repetitions, sets, intensity, exercise selection and rest intervals reflected this. A meta-analysis of hypertrophy by Scheonfeld4 concluded that maximal hypertrophy gains can be achieved using at least 60% of 1RM, for 8-12 repetitions for 4 sets helping to achieve the basic principle of hypertrophy of higher volume, multiple set protocols...
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...Sport Development and Performance Training Plan Sit Siu Kai Kenny HKU SPACE Po Leung Kuk Community College Sport and Recreation Management (Year 1) Training Plan Part1 Athlete Name: Lin Dan Gender: Male Age: 28 Sport: badminton Height: 1.78 m (5 ft 10 in) Weight: 70 kg (150 lb; 11 st) Country: China He is top five badminton player in the world. Training Stage It is obviously for performance. The plan will train the athlete to perform on the international games. Competition Goal Date of the competition: 27 July 2012 The goal of the athlete is getting the gold medal and fame. Competition event: (the Olympic game) Periodization We will use Double Periodization to train the athlete for the competition. It can help the athlete to develop quickly and effectively. Part 2 Musculoskeletal Component General Preparatory Phase We will provide a basic training to build up relative strength, dynamic flexibility and do specific fitness for example jumping, push-up, sit up and aerobic running such more to retain the quality of the athlete. Special Preparatory Phase We try to build up relative strength endurance, speed and maintain the flexibility and strength; Doing specific fitness like weighting training on footage in the gym room and some footwork training. Pre-Competitive Phase The athlete needs to develop the power and the power endurance also keeps the flexibility, strength endurance and speed. We will provide some system for Lin to retain...
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...In this assignment, I will be choosing the sport of baseball with the idea of training college level baseball players. Strength is required for every position in baseball. The strength required for baseball is not as demanding as some sports such as; football, wrestling, weight lifting just to name a few. Baseball players are categorized into two different categories, a pitcher and a position player. All baseball players require a high level of hand eye coordination. The ability to hit, pitch, field, throw, catch and run are some of the specific skills it takes to play this sport. Each one of these skill sets require an unique amount of athleticism. The types of physical strengths needed for a baseball player includes endurance, power, speed,...
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...Introduction There is a lot of controversy on nutritional supplements and performance/health claims that go along with them. Many claims come and go without a lot of hassle, but none has generated the commotion of the interest or debate surrounding creatine (Cr). Many people believe Cr is another weight gaining powder or steroid alternative (Plisk and Kreider, 1999). What those people do not know is Cr is also found in the human body naturally as opposed to supplementation. Individuals know the name creatine but may not understand the science behind it. The use of Cr has become very widespread, usually in the supplement form Cr monohydrate. Every since the discovery of the ability to increase Cr and phosphocreatine (PCr) inside the human muscles by oral ingestion of supplemental Cr has led to many studies showcasing the benefits of exercise performance. Cr monohydrate supplementation shows significant results to increase the human body’s ability to maintain power output during high-intensity exercise and increase the rate of PCr to resynthesis during the recovery phase of intermittent high intensity exercise (Volek and Kraemer, 1996). My goal is to provide significant information on natural Cr functions, Cr as a supplement, ways the human body utilize Cr to enhance athletic performance, and how society views/uses Cr. Effects of Creatine in the Human Body Creatine was discovered by a French scientist named Chevreul in 1832 but it was not until 1847 did another scientist...
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...Define periodization and its components. Provide a brief explanation for how periodization could benefit each of the following clients specifically: College soccer player, 35 year old sedentary adult wanting to “tone”, long distance runner. Is periodization beneficial for everyone? Why or why not? Periodization or cycling method, is often utilized by many athletes and bodybuilders. It is, essentially, a dynamic routine that compels exertion from both the fast-twitch and slow-twitch muscles. This method is a escalating training technique that allows athletes and bodybuilders to enhance in all areas of training. It is broken down into three diplomatic periods called macrocycle, mesocycle, and microcycle. Microcycle is generally the weekly training. Mesocycle can be range from 2 weeks to a few months and can be further classified into preparation, competition, peaking, and transition phases. Macrocycle refers to the overall training period....
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...principles of training, physiological adaptations and improved performance The relationship between the principles of training and physiological adaptations has a significant impact on performance. Many factors need to be addressed in a training program to make it a successful one for a particular athlete and thus improve their performance. The first principles are warm up and cool down. The purpose of any warm up and cool down is to reduce the risk of injury and soreness. For this to be applicable, a warm up must be sustained for no less than 10min and for elite athletes, at least 30min. Included in this warm up must be stretching to loosen up the muscles. There are no physiological adaptations that directly relate to warm up and cool down because this principle is not for improving those adaptations; it’s for enhancing performance and preventing injury. With providing such preventions, in then in turn improves performance because it hasn’t stopped the athlete from participating due to soreness or injury. From this, the lack of relationship between warm up, cool down and the physiological adaptations doesn’t have any impact on improved performance, especially compared with the principle of progressive overload. Progressive overload is a principle that implies that gains in fitness occur only when the training load is greater than normal and is progressively increased as improvements in fitness occur. As the body becomes familiar with a particular level of training stress, it...
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...In highly trained individuals, increased work of breathing, respiratory muscle fatigue and dyspnea at high intensities limits the respiratory system performance. During strenuous exercises, moderately fit subject’s respiratory musculature demands ~10% of the total oxygen consumption (VO2) whereas highly fit subject demands up to 15% of VO2. The exhaustive high-intensity exercise leads to inspiratory, expiratory muscle fatigue as well as diaphragm fatigue (above 85% VO2max or 80% Wmax). Low ability to produce sufficient pressure for making adequate alveolar ventilation leads to inspiratory muscle fatigue. Endurance exercise performance could be reduced due to the accumulation of lactic acid in the respiratory muscles that triggers an increase in the brain sympathetic outflow. Indeed causing vasoconstriction in the exercising limbs and that consequently increases limb muscle fatigue during exercise and results in earlier exercise termination. Respiratory muscle training is a...
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...HIIT is a method of training that involves performing intervals of high intensity exercise that are spread with rest intervals of lower intensity exercise. The specific intensity and duration of each high and low intensity interval can be modified to suit the training goals of the individual. However, in the case of overall improvement of VO2 max , the most effective approach is to maximize the total amount of training time that is spent close to or at the individuals VO2 max (Helgerud et al. 2007). The HIIT program consists of four steps. In step one the length and intensity of the high intensity interval is determined. To improve VO2 max high intensity intervals should be performed at an intensity of roughly 90% of the subjects VO2 max, and the length of each high intensity period should be roughly 75% of the maximum amount of time the subject could last before fatiguing. In step two the length and intensity of the rest interval is determined. This interval varies depending on the subjects fitness level,...
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...Wellness: the new health goal • Generations of people have viewed health simply as the absence of disease • Health – typically refers to the overall condition of a person’s body or mind and to the presence or absence of illness or injury • Wellness – beyond the simple presence or absence of disease, wellness refers to optimal health and vitality – to living life to its fullest • There are two differences between health and wellness: o Health – or some aspects of it – can be determined or influenced by factors beyond your control, such as your genes, age and family history (for example, family history of heart disease or cancer) o Wellness is largely determined by the decisions you make about how you live. For example, eating sensibly, exercising and having regular screening tests. Enhanced wellness, therefore, involves making conscious decisions to control risk factors that contribute to disease or injury. (age and family history are risk factors that cannot be controlled. Behaviours such as smoking, exercising and eating healthy are factors you can control) The dimensions of wellness • Experts have defined six dimensions of wellness: o Physical o Emotional o Intellectual o Interpersonal o Spiritual o Environmental • These dimensions are interrelated; each has an effect on the others • The process of achieving wellness is constant and dynamic, involving change and growth • Wellness is not static; ignoring any dimension of wellness can have harmful...
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...Feros, S. A., & O'Brien, B. J. (2015). Four weeks of sprint interval training improves 5 km run performance. Journal of Strength & Conditioning Research. This recent study looks at the effect of sprint interval training for 5k running in untrained, healthy young adults. The study was a four week intervention that measured participant time (to run the 5k before and after the program) and VO2max to compare whether or not the sprint interval training had additional benefits when compared to that of the continuous endurance trained participants. What was concluded from the study was that the sprint interval training improved fitness and endurance. The use of this study will allow me to discuss the training improvements that interval training brings towards performance for both serious and recreational athletes. Considering that untrained adults were the subjects of this experiment, their quick ability to be able to run a 5k in four weeks will also be discussed in terms of how interval training can speed up the training process. Gillen, J. B., Percival, M. E., Skelly, L. E., Martin, B. J., Tan, R. B., Tarnopolsky, M. A., & Gibala, M. J. (2014). Three Minutes of All-Out Intermittent Exercise per Week Increases Skeletal Muscle Oxidative Capacity and Improves Cardiometabolic Health. PLoS ONE, 9(11), e111489. doi:10.1371/journal.pone.0111489 This study explores the benefits of intense interval training on physiological improvements in healthy, overweight men and women. Over...
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...U.S. ARMY SERGEANTS MAJOR ACADEMY (FSC) P661 1 June 06 MONITOR UNIT AND INDIVIDUAL FITNESS TRAINING PROGRAMS PRERESIDENT TRAINING SUPPORT PACKAGE THIS PAGE LEFT BLANK INTENTIONALLY PRERESIDENT TRAINING SUPPORT PACKAGE (TSP) TSP Number / Title Effective Date Supersedes TSP(s) / Lesson(s) TSP Users Proponent Improvement Comments P661 / MONITOR UNIT AND INDIVIDUAL FITNESS TRAINING PROGRAMS 01 Jun 2006 P661, Monitor unit and individual fitness training programs, Jun 05 521-SQIM (DL), First Sergeant Course The proponent for this document is the Sergeants Major Academy. Users are invited to send comments and suggested improvements on DA Form 2028, Recommended Changes to Publications and Blank Forms. Completed forms, or equivalent response, will be mailed or attached to electronic e-mail and transmitted to: COMDT USASMA ATTN ATSS DCF BLDG 11291 BIGGS FIELD FORT BLISS TX 79918-8002 Telephone (Comm) (915) 568-8875 Telephone (DSN) 978-8875 E-mail: atss-dcd@bliss.army.mil Security Clearance / Access Foreign Disclosure Restrictions Unclassified FD5. This product/publication has been reviewed by the product developers in coordination with the USASMA foreign disclosure authority. This product is releasable to students from all requesting foreign countries without restrictions. 1 PREFACE Purpose This Training Support Package provides the student with a standardized lesson plan for presenting instruction for: Task Number Task Title 071-990-0007...
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... Training in Sports | Meaning and Concept of Sports Training :- Training means a process of preparation for some particular task and Sports Training is a continuous & systematic process which based on scientific principles for preparing a sportsperson for the higher performance in the particular sports competitions . Systematic training improves the fitness level for their sports achievement . In order to achieve best results in sports , a systematic and regular training is necessary with the help of special rehabilitation treatment , use of extra training , extra competitions, assessment of performance , special nutrition and psychological training etc. So, we can say that Sports Training is a systematic and regular process which is generally used for long duration to get the highest performance in sports . PRINCIPLES OF SPORTS TRAINING Sports training is a systematic process of preparing sportspersons for higher performance in sports . The whole process of training can be successful with the help of Sports Medicine , Sports Psychology , Sports Bio-mechanics , Sports Sociology , Exercise Physiology etc. The Important PRINCIPLES OF SPORTS TRAINING are described below for the proper formulation of the training process :- 1) The Principle of general and specific preparation:- General preparation serves as the base of specific preparation . As a matter of fact , the performance will be better if...
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...978-1-58394658-9 Cop yright © 2 013 by Christop h Delp . All rights reserved. No p ortion of this book, excep t for brief review, may be rep roduced, stored in a retrieval system, or transmitted in any form or by any means—electronic, mechanical, p hotocop ying, recording, or otherwise—without written p ermission of the p ublisher. For information contact Blue Snake Books c/o North Atlantic Books. Published by Blue Snake Books, an imp rint of North Atlantic Books P.O. Box 12 32 7 Berkeley, California 94712 Cover p hoto by Nop p hadol Viwatkamolwat Cover design by Brad Greene Photo credits: Author’s archives: this p age, this p age. Erwin Werzel: this p age. All other p hotos by Nop p hadol Viwatkamolwat. Muay Thai Training Exe rcise s: The Ultimate Guide to Fitne ss, Stre ng th, and Fig ht Pre paration is sp onsored by the Society for the Study of Native Arts and Sciences, a nonp rofit educational corp oration whose goals are to develop an educational and cross-cultural p ersp ective linking various scientific, social, and artistic fields; to nurture a holistic view of arts, sciences, humanities, and healing; and to p ublish and distribute literature on the relationship of mind, body, and nature. North Atlantic Books’ p ublications are available through most bookstores. For further information, call 8 00-733-3000 or visit our websites at www.northatlanticbooks.com and www.bluesnakebooks.com. PLEASE NOTE: The creators and p ublishers of...
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...RUNNING HEAD: Fitness 1 Fitness 2 Muscular strength and endurance are very essential parts to the body’s ability to move. Muscular strength is the amount of force a person can put out or the amount of weight they can lift. Muscular endurance is how many times you can move that weight without getting exhausted. Through muscle training it can increase muscle mass and the cross-sectional area which is also known as hypertrophy. Aerobic training is nonstop exercising such as running, swimming, as we as circuit training. These exercises are designed to improve the effectiveness of the cardiorespiratory system to deliver oxygen to working muscles. Aerobic training involves the larger muscle groups to combine with the cardiorespiratory system to supply an innovative volume of oxygen to the working muscles to recover performance. Anaerobic training is high intensity and short amount of time of exercise. There are frequent rushes over short distances at high force and are designed to increase the two energy pathways as the major supply of energy and is aimed to rise acceptance to lactic acid. The tests that I used were the push up test and the YMCA half sit up test. For the push up test I gave myself enough room and I had my wife set a timer. I got down on the ground my hands apart as far as my shoulder width, and I had my toes on the ground. My back, hips, and arms were straight. I then went down and came back up and I repeated this. I then did the YMCA...
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