Exercise Julia DelNero Nick Gothier Dave Correa Alex Kelly.

ExerciseJulia DelNeroNick GothierDave Correa

Alex Kelly

What is exercise?Activity that requires

physical effort carried out especially to maintain or increase health 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 whole body

Why do we core train?Prolonged sitting with no exercise weakens

muscles of the midsectionKeeping the torso strong is important because it

is the body’s center of power

Who should train their core?

Everyone should be training their coreKeeping the stabilizer muscles strong will only improve

ones activities of daily livingAthletesOffice workersMomsDadsEtc

Carrying excess weight around can ruin your posture and weaken the muscles of the lower back Proper diet helps with this but proper core training is

also beneficial when one is carrying around excess fat

Time for a challenge!

10 benefits to core training

Tightens the abdominal structures involved in movement and improves the transfer of power to and from the extremities

Teaches the muscles to work together efficiently and effectively

Aids in the prevention of injury Stabilization Improve respiratory function

Facilitates proper distribution of weight and assists the body in absorption of force and transfer of forces

Enhances neuromuscular efficiency throughout the body and neuromuscular control for efficient movement and physical positioning

Improves spinal and postural control while the body is still and in motion

Helps to stabilize and align the spine, ribs, and pelvis of a person to withstand static and dynamic force

Tightens and flattens the abdominal region

What are some core exercises?

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

gravity above a base supportApplied to dynamic or static movementsInvolves a combination of working parts to

functionally workCertain balance exercises involve different types

of muscle isolation and stabilizationPosture and increasing strength and can benefit

balance

What makes balance effective?

Sensory inputProprioception Vestibular

network

Why do we do work on balance?

Balance should be included in exercise because it is a main component of fitness

Doesn’t need to be included in every exercise you do but incorporating it in strength training does helpBosa ball usageSingle leg dumbbell deadlifts

Who should do balance training?

Daily exercisersAthletesObese individualsThe elderly

Balance exercisesSingle leg balanceToe to toe walkSingle leg jump

squats

Time for a challenge!

Interval training

What is interval training?Training in which an athlete or participant

alternates between two activities

Typically this requires different rates of speed, degrees of effort, etc

Who should be interval training?

Interval training can be beneficial to everyone. It is easily modifiable to fit each individuals

needs

Types of interval training High Intensity interval

training (HITT) A system of organizing

cardiorespriatory training which calls for repeated bouts of short duration, high-intensity exercise intervals intermingled with periods of lower intensity intervals of active recovery (ACE)

Fartlek

Developed in Sweden

Periods of varied speeds and terrain

Tabata20 seconds intervals high-intensity10 seconds low intensity 4 minutes total

Benefits of interval training

An increased amount of calories burned in a shorter time frame.

Increase in calorie burned during EPOC (6-15%) Increases aerobic capacity at a faster rate than other

training stylesBlood pressure Cardiovascular health Time saving Easily modifiable

Tabata testingVideo

Resistance training

Lets start off with a challenge!

What is resistance training?

Resistance training (also called strength or weight training) is the use of resistance to muscular contraction to build the strength, anaerobic endurance and size of skeletal muscles

How does it work?Weight training breaks down the muscle, which

causes small tears in the muscle fibers

The body then repairs itself by making the muscle stronger and more resistant to damage

What types are there? Isotonic

Isometric

Iso Kinetic

IsotonicConcentric

Exerting force as the muscles shortenExample is the bench press

EccentricExerting force as the muscle lengthensExample is a negative bicep curl

IsometricImmovable object vs. unstoppable forceExerting force as muscle does not change in

lengthAn example of this would be planks and wall sits

Iso KineticOperate at a constant speed against

weight/resistanceAn example would be the leg extension machine

Benefits to strength training

Ease of living in old age Getting off the couch

without making a sound

Increased bone density Harder to break bones

Higher metabolic rate Body burns off excess

fat/calories

Slowing down bone loss

Osteoporosis

Boosts stamina

Helps you to look good

Strength gains