Cardiovascular Disease
Heart failure, Hypertension, Stroke, Coronary Heart Disease
Coronary Heart Disease Risk Factors
Lack of physical activity, Diet, Family History
Astherorosis
Built up lipids on artery wall
Overload Principle
Doing more than normal is necessary to build
Principle of Progression
Training becomes more challenging gradually overtime
Principle of Specificity
Overload is specific to each body part
Principle of Reversibility
If you don't use it, lose it
Dose Response Relationship
The greater dose of activity, the greater the response
Principle of Diminishing Returns
The rate and degree of improvement decreased as a person gets in shape to do more
Principle of Rest and Recovery
Rest is needed to let body recuperate after overload
Principle of Individuality
Benefits vary for each person
FITT Formula
Frequency Intensity Time Type
Tips to add Physical Activity in Daily Life
Taking the stairs, Walking instead of driving, mow the lawn, mopping
Pedometer
Used to measure distance travelled by foot
Cardio
Heart
Vascular
Veins
Arteries
Pump oxygenated blood and rely on pumping action of muscles to move blood
Veins
Pump deoxygenated blood and rely on the pumping action of muscles to move blood
Maximum HR Method
200-(.70 X Age)
Muscular Strength
Amount of force you can put out
Muscular Endurance
How long you can hold that force without getting exhausted
3 Main Characteristics of Popular Sports
-Can be done individually or in small groups -Self Promotional, Takes little skill -Provides Challenge
Health Benefits to Resistance Training
-Improve muscle strength -Weight management -Maintain balance and flexibility
Concentric
Muscle shorten
Eccentric
Muscle lengthens
Isometric
Muscle tension without contraction
Static Stretching
Active Assistance (safer)
Dynamic Stretching
Active and Ballistic
PNF Stretching
Combines Passive and Active. Promotes increase of strength.
Ballistic Strength
Gradual controlled movement of joints
FITT (stretching)
F: 2-3 days (preferably daily) I: As far as possible without pain T: Maximum of 10 minutes
Total Number of Vertebrae
33
Causes of Neck and Back Pain
Overuse, sleep positioning, obesity
Benefits of Good Posture
Easier to breathe, Reduced risk to Injury, Improved circulation
Causes of Poor Posture
Slouching, Age, poor nutrition
Health Risks of Obesity
-High Blood Pressure
Coronary Heart Disease
Stroke