Transcript Biom/Phys Considerations for Fit Equip

Assignments for Today, Thursday, Sept 23
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Read Ch 11 of text; Baechle; Ch 3; Kreighbaum 2; pp
257-265; Adrian, pp 221-225
Submit 2 questions or concerns from readings on
scientific foundations for fitness equipment for
discussion
Submit 2 questions or concerns from Ch 13 or other
questions regarding aerobic exercise equipment for
discussion
Check out interlibary loan if you have never used it
before. You are likely to need it to find references for
your project.
Learn how to use the “catnet” search engine
Assignment for Tuesday, Sept 28
Find info on APA term paper style on library
website
 Read Ch 13 of Kreighbaum book on Aerobic
exercise equipment
 Preview powerpoint on aerobic exercise
equipment and check out the web links
 Begin reviewing for exam , which is on Sept 30
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Biom/Phys Considerations for Fit Equip
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Objectives of most fitness programs are to improve:
- Musc strength, musc endurance, C-V end, weight control, skeletal, or
bone fitness, & flexibility
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Important conditioning principles:
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Progressive overload
Specificity of training
• SAID principle applies to the following
– Cellular demands, systemic demands evoke specific responses resulting in
performance (functional) and tissue (structural) adaptations
• Specificity applies to many aspects of the training program, including
– Muscle groups, energy system, body position, environmental conditions,
movement pattern, joint position, speed, type of contraction
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What is stimulus for improvement of each fitness element?
What is the context in which adaptation/improvement is
most desirable?
Biom/Phys Considerations for Fit Equip
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Remember which aspect of fitness you are
working on and apply the overload and specificity
principles appropriately
Muscular Strength - ability of segment to exert
force (MVC)
- Overload stimulus is tension, so use load <10RM
- Factors affecting force application:
• Force-velocity relationship (see slide later)
• Strength-joint position relationship (combination of angle of pull and
force/length relationship) (slide later)
- Focus on
• fundamental movements – why and what are they
• antigravity musculature – why and what?
• proportionate development – what’s that?
- Specificity principle applies to body position, speed (type of
contraction), ROM, pre-contraction stretch condition, and
movement pattern)
Biom/Phys Considerations for Fit Equip
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Mucular Endurance- ability to repeat or sustain
submaximal contractions
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Overload stimulus is work intensity
Use load approx 60% of max strength, or > 10 RM
Focus on fundamental movements, antigravity musculature, and proport.
Specificity principle applies to resistance, body position, speed, cadence,
ROM, and total number of reps
Cardiorespiratory Endurance - Aerobic capacity
- Overload stimulus is VO2 max, Cardiac output, or Heart Rate
- Repetition and resistance relative to muscular strength/endurance are
important
- Remember specificity principle regarding gravity, muscles involved
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Bone, or skeletal, fitness
- Overload stimulus is strain (normalized deformation )
• Remember 4 loading modes (compression, tension, torsion, shear)
• Exercise in gravitational environment and emphasize resistive exercises
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Flexibility – stretching exercises are not equipmentintensive
Force-velocity
Relationship:
StrengthPosition
Curves:
Resistance-Position
Relationship:
Remember T = WD + I
When is acceleration
positive?
Zero?
Negative?
Use of Cams in Ex Equipment:
Sample Resistive Exercise Program
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Basic Program - required
- Squat with heel raise
- Trunk curl (goal is 30 reps)
- Bench press
- Sit or bent row
- Upright press
- Pull downs or chins
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Optional exercises
- Back extension from prone position
- Forearm curl
- Forearm extension or dips
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Note: This program incorporates the principles of bilateral and agonisticantagonistic balance and focuses on muscular strength and endurance
development of the antigravity musculature. At least two sets (one with light
weight for warmup), and preferably three sets, of each exercise should be
completed at 10-15 RM.
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What exercises would you change or add?
Questionable exercises
Hyperextended back
 Good morning exercise
 Straight leg deadlift
 Deep knee bends beyond thighs parallel
 Behind neck press
 Unsafe abdominal exercises
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Spine loading – one big leg (disc and vertebral body),
two smaller legs (facet) in rear. Balance the load
Questionable exercises:
Hyperextended back
“Good morning” exercise
Straight-legged
Deadlift:
Squats:
It depends on
how you do it!
Behind the neck press:
Situp Exercises:
Which methods are
Potentially harmful?
In what way?