Canfitpro *

Distributes oxygen to working muscles, removes carbon dioxide & other wastes, helps body with thermoregulation.

72 BPM at rest.

Q= cardiac output

Stroke Volume x Heart Rate

Cardiorespiratory capacity:

The maximum amount of oxygen the body can extract & use in the process of energy production.

Ability to ventilate lungs, ease of oxygen from lungs - blood, capacity of blood to carry oxygen, ability of heart to pump blood (cardiac output) & distribute to working muscles, ability of muscles to extract & use oxygen delivered.

Maximum volume of oxygen per minute in litres or relative to body mass (ml per kg per min.)

The efficiency of the cardiovascular, respiratory and muscular systems at delivering and extracting oxygen for energy production and mechanical muscle work.

Maximal Oxygen Uptake

Top number.

Pressure exerted on the walls of the arteries as the heart contracts

(Peak pressure in the system.)

Bottom Number:

The pressure exerted on the walls of the arteries as the heart relaxes & fills again.

(Lowest pressure in the arteries.)

Excess Post-exercise Oxygen Consumption

The process by which the body continues to take in extra oxygen post exercise.

To recover cell & repay oxygen deficit that occurred whilst active.

At rest (0 minutes): 10L/min

After 1 minutes: 45L/min

After 2 minutes: 60L/min

Increased Stroke Volume (SV)

Stronger heart muscle

Increase in red blood cells

Greater delivery of oxygen & nutrients

Increased blood delivery.

Greater capacity for carrying oxygen throughout the body.

Increased capillary density.

Increased size & number of mitochondria.

Increased aerobic enzymes.

Provides more vessels for efficient nutrient delivery & waste removal.

Improved aerobic production of ATP.

Enhanced ability to use oxygen.

* Reduce intensity & impact

* Reduce ROM of movements

* Direct clients to consciously start active recovery

Social Health

Mental Health

Emotional Health

Fibrous, Cartilaginous & Synovial

Connect bones to one another.

Little or no movement.

I.e. long bones - radius/ulna

Bones are separated by cartilage.

Little or no movement.

Found where body needs protection, stability & strength.

I.e. between ribs & sternum

Between the vertebrae

Allow much more movement.

Enclosed by capsule with synovial fluid.

Hinge, condyloid & ball & socket joints

Six types in all.

Excitability

Contractility

Extensibility

Elasticity

Skeletal muscle

Cardiac muscle

Smooth muscle

Typically connected to skeletal system

Attaches 2 bones across a joint

Produces force required for human movement.

Very controlled - each muscle cell stimulated separately.

Interconnected - when one cell is stimulated to contract, they all contract in a predictable sequence.

Found in the hollow organs of the digestive urinary and circulatory systems.

Work together or independently.

Do not generate much force.

Isotonic - Concentric = Shortens

Isotonic - Eccentric = Lengthens

Isometric = Static Contraction

Physical Activity Readiness Questionnaire for Everyone

1. F.I.T.T

2. Individualisation

3. Specificity

4. (Progressive Overload)

5. Recovery (mandatory)

6. Structural Tolerance (strengthening ligaments, tissue & fascia)

7. (All round development)

8. Reversibility (pre training state)

9. Maintenance (easier to maintain once reached)

Supports weight of body/upright

Allows movement

Protects organs & soft tissue

Mineral Deposit - stores & maintains mineral balance in the blood

Blood cell formation

Energy reservoir (fat in bone marrow & adipose tissue)

The ability to do work.

The sum of all chemical reactions in the body that use or create energy.

One molecule. (10-20 seconds)

Two to three molecules.

(20 secs - 2mins at max intensity)

Up to 38 ATP

(Chain reaction - glycolysis, Krebs cycle & electron transport chain)

2mins +

Aerobic metabolism of fat produces 100+ ATP.

Harder to metabolise because they require a large amount of oxygen for this reaction.

Cellular structures with specialized enzymes to assist in aerobic metabolism.

They use glucose or fat for fuel to create ATP.

The LT is the point at which the aerobic system cannot supply enough ATP for the needs of the body.

Leads to muscle fatigue, discomfort and possibly failure. (85-90% max HR)

(Depends on fitness levels.)

Stroke Volume = Amount of blood ejected by the left ventricle per beat.

Rate of Perceived Exhaustion

Carpals, tarsals

Femur, tibia, fibula, humerus, radius, ulna

Scapula, ribs, ilium (pelvic crest)

Vertebrae, patella, ischium, pubis

Fibrous connective tissue that connects bones to other bones.

1. Skeletal

2. Cardiac

3. Smooth

Attaching two bones across a joint.

Voluntary - can be controlled.

Produce force along the length of the cell.

Usually connected to skeleton.

Focus on these with resistance training.

Make up the walls of the heart.

Involuntary - cannot be controlled.

Strengthened with cardio training.

Irregularly shaped/random pattern.

Makeup the walls of hollow organs (stomach, intestines bladder and blood vessels).

Involuntary - cannot be controlled.

Do not create much force.

Spans from rib cage and diaphragm to pelvis.

Muscles that act as stabilisers and mobilisers.

Provides arms and legs with a solid anchor to produce force and movement.

Erector spinae, iliopsoas and rectus femoris

Supraspinatus

Infraspinatus

Teres minor

Subscapularis

Range of motion (ROM) of joints and myofascia.

Relates to the mobility and function of each joint.

Assists the body and adapting to physical changes.

Improve posture.

Improve blood flow.

Improve ability to recover from training.

Improve ROM, overall mobility & strength.

Improve ability of muscles and connective tissues to lengthen.

Decrease the formation of trigger points within muscle tissue.

When a muscle is over activated it can inhibit its antagonist muscle.

By stretching the tight muscle it's weak antagonist will be able to contract with more strength and power.

Enhances performance in sports, aerobic training & muscular conditioning.

Reduced likelihood of injury.

Is an active form of relaxation which can improve mental and physical recovery.

Muscle size - bigger has more force

Muscle length - greatest force at resting bc Myosin/Actin are side by side & cross-bridges are exposed.

Speed of contraction - concentric = slower contractions & eccentric = greater force with fast movements.

Neural control - More, bigger motor units firing faster = most force.