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3 pillars of physical health
- 1. nutrition
- 2. exercise
- 3. sleep
definition of fitness
not about exercise or human performance, it's about living and living well
Components of Exercise Demand
- 1. Strength
- 2. Power
- 3. Power-Endurance
- 4. Endurance
- 1. Speed & Agility
- 2. Coordination
- 3. Flexibility
- 4. Reaction Time
- involved in neurologic activation and fine motor control
Definition of 'core' strength
- stability of trunk and pelvis muscles
- - dynamic stability requires keeping the core stable while the limbs move
Core Muscles - major
- pelvic girdle muscles:
- - transversus abdominis ** -- if it fires first before your erector spinae, no back pain...
- -multifidus - prevent reactive bone formation
- -internal and external obliques
- - rectus abdominus
- -erector spinae
- - diaphragm
Core Muscles - minor
- 1. lattissimus dorsi*
- 2. glut max
- 3. trapezius
-only minor because not intrinsic
- Ability to move the most weight of a distance regardless of time.
- -focus on max force production and muscle recruitment
- -heavy, slow
- Ability to move the most weight over a distance in the shortest amount of time.
- -throwing disc or javalin
- Power = Force * velocity
- -focus on increasing rate of force production
- -cardiovascular events dominated by power production for extended period.
- -moving a weight over a period of time, repeatedly
- Includes efforts lasting 30 minutes or more with sustained consumption of energy.
- -fixed rate energy expendature
- -concerning increasing energy system development...efficiency of heart, lungs, muscle endurance
Speed, Agility & Reaction Time
- - neuromuscular firing
- -You have core strength, endurance, power, this is fine tuning it and making it work better (performance)
- reaction time: time it takes to iniate a motor response
- improving speed: systematic and progressive approach
- strength and acceleration closely related
- Hip mobility: key to improving stride length and ability to move laterally
- develops stretch/reflex capacity in a muscle.
- -concentric contraction is stronger when followed by eccentric contraction of the same muscle
- -regular training...muscle fiber stores more elastic energy and transfers more quickly and powerfully from e- to con-
- greater distance to apply force
- --biggest issue is flexibility imbalance between opposing muscles, which will cause injury