Please enable JavaScript.
Coggle requires JavaScript to display documents.
Foundations of fitness and Training SPS1111.3 - Coggle Diagram
Foundations of fitness and Training SPS1111.3
Lectures
Week 3
Importance of ATP
ATP Hydrolysis=Energy Production
Amounts of stored ATP in body is small (~85g)
Some ATP is needed for basic cellular function
Must be constantly regenerated
How do we make ATP?... Well that depends
Anaerobic
Generates energy rapidly for short durations without oxygen
Lactic (lactic acid produced through oxidation of CHO)
alactic (lactic acid not produced)
Aerobic
Describes oxygen- requiring energy reactions
CHO, Lipid and protein
Energy Contribution
Energy Pathways
Anaerobic (cytoplasm)
ATP-PC system
Immediate energy system
uses creatine kinase reaction to maintain the concentration of ATP
Phosphocreatine (PCr)
PC allows most rapid ATP resynthesis
ATP -> ADP + Pi + Energy
ADP + PCr -> ATP + Cr
Anaerobic glycolysis
Short term energy system
Glysolysis
10-step reaction
2 ATP, 4 ATP produced
Net 2 ATP
Produces plenty of NAD and FAD
Ends with either Acetyl-CoA or Lactate
depends on oxygen
only glucose can be used in glycolysis
not even glycogen can be used directly
Applications to macronutrients ingestion?
Carbohydrates are essential for high-intensity
Aerobic (mitochondria)
Primary osurce of ATP at rest and during low-intensity activities
Krebs cycle (citric acid cycle)
Electron transport chain
Aerobic
Oxidation phosphorylation of NADH, FAD and pyruvate
Involves Krebs cycle and electron transport chain
Net 36 ATP
Anaerobic
Net 2 ATP
These ATP numbers are talking about carbohydrates?
144 ATP per molecule (18-carbon fatty acid)
Beta oxidation
Lactic acid burn?
Lactic acid gets a bad rap!
Commonly referred to as the cause of "muscle burn"
Technically hydrogen ions cause the burn
Where there's smoke there's fire
Lactate us easier to measure
Lactate helps maintain output
Cori cycle
Lactate can be transported in the blood to the liver, where it is converted to glucose.
This processed is referred to as the Cori cycle.
Lipid (Fat) Oxidation
Fat oxidation
Triglycerides stored in fat cells can be broken down by hormone-sensitive lipase.
This releases free fatty acids from the cells into the blood, where they can circulate and enter muscle fibers.
Free fatty acids enter the mitochondria, are broken down, and form acetyl-CoA and hydrogen protons.
The acetyl-CoA enters the Krebs cycle
The hydrogen atoms are carried by NADH and FADH2 to the electron transport chain
Protein Oxidation
Protein is not a major source of energy during exercise
Exception - Ultra - endurance exercise
Up to 15%
Protein broken down into sub-units
amino acids (AA)
AA are then chemically altered to enter the central energy Pathway
Protein during exercise
A high CHO diet spares muscle protein during exercise
Applications to athletes?
Repeated effort
repeat effort activity can require significant anaerobic contribution even as exercise duration extends
Figure "7"
Total duration ~5-6 mins
ATP & glycolysis decline
PCr stays relatively stable
Aerobic contribution increases
Substrate Depletion and Repletion
Phosphagen
Creatine phosphate can decrease markedly (5070%) during the first stage (5-30 seconds) of high-intensity exercise
Resynthesis of ATP appears to occur ~3 to 5 minutes;
PCr resynthesis can occur ~8minutes.
Glycogen
the rate of glycogen depletion is related to exercise intensity.
Repletion is related to post exercise carbohydrate ingestion
Restoring the Body
EPOC, or excess post-exercise oxygen consumption
Oxygen uptake above resting values used to restore the body to the pre-exercise condition; also called post-exercise oxygen uptake, oxygen debt, or recovery O2.
Week 4
Cardiorespiratory fitness
cardiorespiratory fitness (also called cardiovascular fitness), is a good measure of the heart's ability to pump oxygen-rich blood to the muscles
CRF
Primarily assessed variable: VO2max (L/min)
Describes the highest rate at which oxygen is consumed and utilised by the body
Factors limiting VO2max
Pulmonary Diffusing Capacity
Cardiac Output
Stroke Volume (ml/beat)
Nerves
Hormones
Heart Rate (beats/min)
Blood Volume
Vascular Resistance
O2 Carrying Capacity
how do you increase RBC?
Blood Doping?
Skeletal Muscles
Major systems
Respiratory/Pulmonary (lungs)
Cardiovascular (heart, blood vessels, red blood cells)
skeletal muscle
Cardiovascular Fitness Assessment
Why Test cardiorespiratory fitness?
Health implications
Determining physiological responses at rest and during submaximal or maximal work
exercise prescription and programming
Progress and motivation
Screening for CHD
Low cardiorespiratory fitness has been established as an independent risk factor for all-cause mortality and cardiovascular mortality
functional implications
Occupational
Recreational
Athletic pursuits
Types of tests
Laboratory versus Field-Based
Field Test
usually in non-lab setting
Safety concerns for sedentary individuals with risk of complications
Relatively easy and inexpensive to administer
Ideal for large groups of participants
Sporting Teams
Pre-Employment screenings
Physical education classes
Not as accurate as lab tests
Examples:
Beep tests
Rockport 1 mile walk test
Queens College Step Test
Yo-Yo
MAS
Advantages vs Disadvantages:
Ad
4 more items...
Dis
2 more items...
Maximal versus Submaximal
Maximal Tests
Advantages:
Possible to obtain more in-depth varriables RER, LT, VT, etc.
Accuracy
Disadvantages:
Increased risk to participant
Generally more time consuming
usually requires expensive equipment
More knowledge and expertise required by technicians and those administering the test
Submaximal Tests
Easier to monotor individuals at risk of complications
Not ideal for large gorups
Generally more expensive and time-consuming than field tests
Not as accurate as maximal lab tests
Assumes linear relationship between HR, VO2, and exercise intensity
Assume maximum HR at given age is uniform 220-age or (208-(0.7*age))
Assume mechanical efficiency at a given exercise workload is the same for everybody
Examples:
YMCA Cycle ergometer Test
Astrand Cycle Ergometer Test
Bruce Submaximal Treadmill Test
Performance vs Physiology?
Physiology does not necessarily mean performance
Endurance performance is complicated
VO2 max
Economy
Metabolic thresholds
Strength and power are governed by other factors
General testing Guidelines
Use risk stratification before initiating the test - E.G., PARQ, APSS
Participant should abstain from
Large meals close to the test (~4 h)
Strenuous exercise within 24 h
Caffeine within 12-24 h
Nicotine Products within 3 h
Alcohol within 24 h
Also consider medications and how they may effect resting or exercise HR
Week 2
Importance of Assessment/Screening
Identify Health risks
Conduct needs analysis
Program objective
previous training and injury history
time availability
Track progress
Plan training volume and intensity
symptoms to recognise
Red-flag signs or symptoms (coronary artery disease, metabolic disease and/or pulmonary disease)
pain or discomfort in chest, neck, jaw, or atoms
Chest pain or discomfort with physical excertion
Dyspnea or shortness of breath (especially with exercise)
Unusual fatigue
Asthma
Unexplained dizziness or fainting
Elevated blood pressure
Diagnosed with diabetes
Com-ponents of Health and Fitness Testing
Rest
Height
Weight
Heart Rate
Blood Pressure
Pulmonary function
blood profile
Resting metabolic rate
Exercise
Heart rate
blood pressure
rating of perceived exertion
VO2max
Ventilatory Threshold
Lactate Threshold
Respiratory exchange Ratio
SMART goals
Specific
A client's stated goals can sometimes be very vague
e.g. "I want to be healthier"
Try to quantify them as something specific
improving performance
lowering blood pressure
improvng blood glucose response
the list goes on!
Specific goals are easier to plan for!
Measurable
Being able to measure progress is important for knowing if what you are doing is working
It also lets the client know too!
Important to chose tests relevant to the goals
Performance?
Health?
Attainable
goals need to be realistic
failure is demotivating
Seemingly unattainable goals can be broken up into more realistc goals
turning homer into a marathon runner?
Relevant
What the client wants is most important
It's not about you!
Training should be relevant to the goals
how important would increasing 1RM bench for Homer's marathon goals?
Time-Bound
Goals need to be time-bound to allow for better planning
Open ended goals can very easily be procrastinated
assignments! ;)
Time-scales need to be realistic
realistic chaneg in body mass?
can we turn homer into a runner in 3 months
Athletes VS the general population
Different types of clients will require different approaches
clinical vs apparently healthy?
Athletes vs general population?
General Population
Wide variations in initial fitness
Influenced by exercise history
Biggest restrictor is daily living
Work and family
Education about lifestyle is key
Everyday physical activity
diet
sleep
Athletes
Athletes will have higher-levels of starting fitness
Also less restrictions on what they can do
Athletes will usually have performance based goals
Athletes may have slower progression
beginner gains?
Training vs competition
Competition > training
Great training sessions mean little if the athlete is not performing better
Training will need to be planned around competitions
Training will also need to be specific/goal orientated
Working with clinical populations
clinical populations will usually have low starting-levels of fitness
Also have a lot of restrictions
Work around restrictions to reach goals
Communication with other professionals is essential
e.g. communicating with a surgeon
Client Assessment Summary
Adult Pre-Exercise Screening system (APSS) Tool
Baseline Testing
SMART Goals
Considerations When Designing a Program
Once you have planned out the goals it is time to make a program!
This will be covered more in future lectures
Good program design is essential for success!
The F.I.T.T principles?
Frequency
How often is the training/exercise?
Intensity
How hard is the training/exercise?
Time
What is the duration of the training/exercise?
Type
What kind of exercise are you doing
Each of these needs to be carefully planned out.
The program isnt't about you, it's aobut the client
It has to fir into their lives and work towards their goals
The Starting volume/intensity should be appropriate
As well as the rate of progression
Week
Week 1
Importance of physical activity
all exercise is good
but some are better than others
There is no doubt that exercise is good for health
Metabolic, bone, digestive, psychological health and more!
A meta-analysis of 21 studies showed the dose-response relationship between physical activity physical fitness and the risks of important chronic diseases like CVD
(Li and Siegrist, 2012, int. J Environ. Res. Public Health
Chronic Diseases
Chronic diseases are illnesses that are prolonged , do not resolve spontaneously, and are rarely cured completely.
Cardiovascular diseases
N.1 cause of death in the world
50% of those diagnosed are <65 years old
incidence in women/younger populations is dramatically increasing
stats:
CVD kills one Australian every 12 minutes
CVD killed 43,477 Australians in 2017
CVD remains the most expensive disease group in Aus, costing more than $7.5 billion
Risk factors
Obesity
in 2014/15, close 2 in every 3 Aus Adults aged 18 and over were overweight or obese, with 27.5% obese, and 36& overweight.
Sedentary Lifestyle
in 2014/15, over 66& of adult Australian do very little or no exercise at all.
Smoking
In 2011/2012, 1 in 7 Australians over 15 smoked daily
Hypercholesterolemia
Type 2 Diabetes
Age men >45, women >55
family history of CVD
The most common forms of cardiovascular disease are:
hypertension
coronary artery disease
congestive heart failure
stroke
Diabetes:
A chronic metabolic disease characterized by an ineffective insulin response and high blood glucose level.
common complications:
cardiovascular disease
dehydration
weight problems
kidney disease
Neuropathy
Types of diabetes Mellitus
In order for insulin to lower blood glucose it must:
be secreted
travel in the bloodstream
interact with a specialized receptor at its target cell
Type 1 or insulin-dependant:
an inabilty to produce insulin
often genetically inherited usually occurs before age 30
Type 2 or non-insulin dependant:
An inability to respond to insulin (poor insulin sensitivity)
85-90% of diabetes
People are at an increased risk for getting type 2 diabetes if:
they have a family history of it
are older (over the age 55)
are over the age of 45 and are overweight
are over the age of 45 and have
high BP
Are over the age of 35 and are from an aboriginal or Torres strait islander background
are a women who had gestational diabetes when pregnant, or had a condition known as Polycystic Ovarian Syndrome
cancer
cancer is abnormal uncontrolled cell growth usually in tumor form
benign - not malignmant not spreads
malignant - capable of spreading
Accounts for around 3 out of every 10 deaths in Western Australia
Skin cancer is the most common in Australia
Prostate cancer is the most common in males
Breast cancer is the most common in women
chronic lower respiratory disease
Disease that impede the flow of air into/out of the lungs, resulting in poor gas exchange (shortness of breath)
4th leading cause of death in Australia
3 main contributors are:
Chronic obstructive pulmonary disease (COPD)
Asthma
Bronchiectasis
Risk factors: genetics, smoking, inactivity, and infections
osteoporosis
Characterized by low bone mineral content - increased chance of bone fractures.
Estimated 1.2 million people have osteoporosis
6.3 million with low bone density
In WA (2017), osteoporosis and osteopenia cost ~$307 million
Contributing factors:
Genetics
aging
physical inactivity
low calcium/vit. D intake
smoking
as well as Alzheimer's disease, arthritis, epilepsy, etc.
CVD, diabetes, cancer, COPD, and osteoporosis
What do all of these disease have in common?
Physical Activity (PA)
bodily movement that is produced by the contraction of skeletal muscle and that substantially increases energy expenditure
Exercise (a subclass of PA)
Planned, structured, and repetitive bodily movement done to improve or maintain one or more components of physical fitness
Physical Fitness
A set of attributes of characteristics that people have or acheive that relates to the ability to perform physical activity
usually separated into either health-related or skill-related components
Health
5 more items...
skill
6 more items...
How much physical fitness is enough?
Optimal dose is yet to be defined
probably a dose-response relationship
some activity is better than none, and more activity (to a point) is better than less (ACSM, 2010, p5)
there is also clear evidence of an inverse dose-response relationship between physical activity and all-cause mortality, overweight, obesity, type 2 diabetes, colon cancer, QOL, and independent living in older adults (ACSM, 2010, p5-6)
regular participation in moderate-intensity physical activity is associated with health benefits, even when aerobic fitness (e.g., VO2max) remains unchanged. (ACSM)
Healthy adults aged 18-65 yr need moderate-intensity aerobic (endurance) physical activity for a minimum of 30 min on 5 days each week, or vigorous-intensity aerobic activity for a minimum of 20 min on 3 days each week.
Week
Assessments
Mid-Semester exam 30% - Week 8
Practical exam: 20% weeks 12 & 13
Fitness training program assignment 20% - week 9
Instructions:
Part 1:
Complete an APSS form for your client--based on the client history provided to you--to demonstrate their safety to participate in exercise at a given intensity.
Done
Correctly identify all risk factors for CVD and identify the appropriate risk stratification level.
Done
Part 2:
Complete the Fitness Appraisal Form—record your client’s scores and compare to normative data. Provide an explanation for each of your client’s test results--
Done
Explain what each test is measuring, and what the results mean. Make sure to choose language that would be most appropriate for someone with very little knowledge about health and fitness.
Based on your client’s test scores and background information, list two SMARTER goals for your client to achieve over the 6-week training program.
Part 3:
Write a 6-week exercise program appropriate for their needs (based on test results) and SMARTER goals that follows the fitness training principles and guidelines covered in lecture and lab.
All the tests you will write about (Part 2, above) as well as fitness training principles and methods (Part 3, above) will be covered in lectures and tutorials in the coming weeks.
This assignment is designed to get you to integrate the client assessment with a training program that follows some basic principles.
Criteria:
APSS Form: Accurately fills out APSS form - based on client history provided
Risk Factors: Correctly Identify all risk factors and identify the appropriate risk stratification level.
Fitness Appraisal Form: Fully Completes the fitness appraisal Form, recording scores and comparing to normative data
Explanation Of each test: explain what each test measures and what the results mean
SMARTER goals for the client to reach in 6 weeks.
ESSA guidelines: describe how the program meets (or exceeds) ESSA/ACSM Guidelines
Explain Progressive overload: explains how your program uses progressive overload and why progressive overload is important in any program
Intensity explanation: Explanation as to how you have assigned intensity, showing the correct calculations when necessary.
Program overloads volume before intensity
Program demonstrates progressive overload
Program balances variety with specificity.
Program is realistic
Meets ESSA guidelines
Referencing: minimum of 5 references, 3 peer-reviewed journal
Work:
Fitness Appraisal Form.
Done
End - sem exam - 30% exam period
Tutes
