Exercise
Julia DelNero
Nick Gothier
Dave Correa
Alex Kelly
What is exercise?
Activity that requiresphysical effort carriedout especially tomaintain or increasehealth and fitness.
4 components of fitness
Core training
Balance
Interval training
Resistance
Core work
What is the core training?
Includes:
Transverse abdominis
Erector spinae
Oblique’s
Lower lats
The above muscles work as stabilizers for the wholebody
Why do we core train?
Prolonged sitting with no exercise weakens muscles ofthe midsection
Keeping the torso strong is important because it is thebody’s center of power
Who should train their core?
Everyone should be training their core
Keeping the stabilizer muscles strong will only improve onesactivities of daily living
Athletes
Office workers
Moms
Dads
Etc
Carrying excess weight around can ruin your posture andweaken the muscles of the lower back
Proper diet helps with this but proper core training is alsobeneficial when one is carrying around excess fat
Time for a challenge!
10 benefits to core training
Tightens the abdominal structures involved inmovement and improves the transfer of power to andfrom the extremities
Teaches the muscles to work together efficiently andeffectively
Aids in the prevention of injury
Stabilization
Improve respiratory function
Facilitates proper distribution of weight and assists the bodyin absorption of force and transfer of forces
Enhances neuromuscular efficiency throughout the bodyand neuromuscular control for efficient movement andphysical positioning
Improves spinal and postural control while the body is stilland in motion
Helps to stabilize and align the spine, ribs, and pelvis of aperson to withstand static and dynamic force
Tightens and flattens the abdominal region
What are some coreexercises?
Crunch
Vertical leg crunch
Planks
V-ups
Reverse crunch
Flutter kicks
Side planks
Russian twists
Balance
What is balance?
The ability to maintain your body’s center of gravityabove a base support
Applied to dynamic or static movements
Involves a combination of working parts to functionallywork
Certain balance exercises involve different types ofmuscle isolation and stabilization
Posture and increasing strength and can benefitbalance
What makes balanceeffective?
Sensory input
Proprioception
Vestibular network
Why do we do work onbalance?
Balance should be included in exercise because it is amain component of fitness
Doesn’t need to be included in every exercise you dobut incorporating it in strength training does help
Bosa ball usage
Single leg dumbbell deadlifts
Who should do balancetraining?
Daily exercisers
Athletes
Obese individuals
The elderly
Balance exercises
Single leg balance
Toe to toe walk
Single leg jumpsquats
Time for a challenge!
Interval training
What is interval training?
Training in which an athlete or participant alternatesbetween two activities
Typically this requires different rates of speed, degreesof effort, etc
Who should be intervaltraining?
Interval training can be beneficial to everyone.
It is easily modifiable to fit each individuals needs
Types of interval training
High Intensity intervaltraining (HITT)
A system of organizingcardiorespriatory training which calls for repeated bouts ofshort duration, high-intensity exerciseintervals intermingled withperiods of lower intensityintervals of active recovery(ACE)
Fartlek
Developed in Sweden
Periods of varied speeds andterrain
Tabata
20 seconds intervals high-intensity
10 seconds low intensity
4 minutes total
Benefits of interval training
An increased amount of calories burned in a shorter timeframe.
Increase in calorie burned during EPOC (6-15%)
Increases aerobic capacity at a faster rate than othertraining styles
Blood pressure
Cardiovascular health
Time saving
Easily modifiable
Tabata testing
Resistance training
Lets start off with a challenge!
What is resistance training?
Resistance training (also called strength or weighttraining) is the use of resistance to muscularcontraction to build the strength, anaerobic enduranceand size of skeletal muscles
How does it work?
Weight training breaks down the muscle, which causessmall tears in the muscle fibers
The body then repairs itself by making the musclestronger and more resistant to damage
What types are there?
Isotonic
Isometric
Iso Kinetic
Isotonic
Concentric
Exerting force as the muscles shorten
Example is the bench press
Eccentric
Exerting force as the muscle lengthens
Example is a negative bicep curl
Isometric
Immovable object vs. unstoppable force
Exerting force as muscle does not change in length
An example of this would be planks and wall sits
Iso Kinetic
Operate at a constant speed against weight/resistance
An example would be the leg extension machine
Benefits to strength training
Ease of living in old age
Getting off the couch withoutmaking a sound
Increased bone density
Harder to break bones
Higher metabolic rate
Body burns off excessfat/calories
Slowing down bone loss
Osteoporosis
Boosts stamina
Helps you to look good
Strength gains