Exercise Session Components

Exercise Session Components

• An exercise session consists of three distinct elements: a warm-up, the actual exercise load, and a cooldown.
• The exercise load is the primary activity programmed to induce beneficial adaptations, requiring regular performance.
• A warm-up is crucial before the exercise load as it prepares the body for increased exertion.
• The warm-up raises blood flow to working muscles without significantly increasing lactic acid accumulation.
• A good warm-up prepares the heart, muscles, and joints for the subsequent activity by increasing nerve impulse transmission and reducing joint stiffness.
• The warm-up begins with general multi-joint movements like jogging or skipping to elevate overall body temperature.
• It progresses to dynamic stretching exercises to activate neuromuscular units and improve coordination and proprioception.
• Enhanced proprioception is believed to enhance performance and decrease injury rates.
• The final phase of the warm-up involves specific movements mimicking the actual activity, performed at a slower pace to avoid excessive intensity.
• Focus on the correct movement patterns as the warm-up serves as both physical and mental preparation.

Flexibility

• Flexibility exercises increase the range of motion by lengthening the muscles and tendons around a joint.

Dynamic Stretches

• Dynamic stretches are flexibility exercises that emphasize active range of motion and are performed without holding the joint in a fixed position.
• Dynamic stretches are most effective during warm-ups because movement keeps the muscles warm.
• Examples include inchworm, twisting lunge walk, and spiderman crawl.

Static Stretches

• Static stretches are exercises that hold the joint in a stationary position for 10 to 30 seconds.
• Static stretching lowers muscle temperature because the exercises are stationary.

Cooldown

• Recovery is equally important as the exercise load because during this phase, the body undergoes microscopic changes essential for adaptation.
• The cooldown marks the beginning of the recovery process.
• A well-planned cooldown helps to quickly clear muscle contraction byproducts and replenish energy and oxygen stores used during the workout.
• Allocate sufficient time for this crucial training session component.
• The cooldown bridges the gap between workout and rest.
• This transition is critical to prevent blood pooling in the lower extremities.
• A good cooldown routine lasts about 10 minutes and includes a low-intensity multi-joint activity (like a slow jog) for five minutes.
• Static stretches are also integral to the cooldown routine, releasing muscle tension and aiding relaxation.
• A cooldown should encompass both physical and mental elements; a relaxed state of mind further reduces muscle tension.

Form of Exercise Training

• The primary energy source during aerobic exercise is a combination of fat and carbohydrates.
• In some cases, such as marathons or prolonged starvation, protein can also be used as an energy source.
• The predominant energy source during exercise primarily depends on the intensity of the exercise.
• The energy demand during exercise is considerably higher than when the body is at rest, requiring increased utilization of carbohydrates and fat.
• Fat is the primary energy source in certain situations, while carbohydrates are preferred in others.
• These energy substrates are converted into adenosine triphosphate (ATP) through different chemical processes.
• Fat is utilized when carbohydrate availability for working muscles is limited.
• Glucose (carbohydrate) is the favored energy source for the brain and other vital organs.

Creatine Phosphate

• Creatine phosphate is a compound similar to ATP and is referred to as the phosphagen system due to its stored energy in chemical bonds.
• When the phosphagen bond breaks, the released energy is used to synthesize ATP.

Energy Systems

• The dominant energy system or energy substrate is influenced by several factors, including substrate availability, exercise intensity, and duration.

Exercise Session

• An exercise session has three components: warm-up, exercise load, and cooldown.
• The exercise load is the programmed activity that elicits beneficial adaptations when performed regularly.
• A warm-up prepares the body for strenuous activity by increasing blood flow to working muscles without an abrupt increase in lactic acid buildup.
• A warm-up also prepares the heart, muscles, and joints for activity by increasing nerve impulse transmission and decreasing joint stiffness.
• A warm-up consists of general multi-joint movements like jogging or skipping to increase body temperature.
• It is followed by dynamic stretches to activate neuromuscular units and improve coordination and proprioception.
• Enhanced proprioception can improve performance and reduce the incidence of injuries.
• The last part of the warm-up involves specific movements that mimic the actual activity. These movements are practiced slowly to ensure the warm-up is not strenuous.
• Focus on the movement pattern because the warm-up is both physical and mental preparation.

Flexibility

• Flexibility exercises increase the range of motion by lengthening the muscles and tendons surrounding a joint.

Dynamic Stretches

• Dynamic stretches emphasize active range of motion and are performed without holding the joint.
• Dynamic stretches are better performed during warm-ups because the movement keeps muscles warm.
• Examples include the inchworm, twisting lunge walk, and the spiderman crawl.

Static Stretches

• Static stretches hold the joint in a stationary position for 10 to 30 seconds.
• Static stretching lowers muscle temperature because the exercises are stationary.

Cooldown

• Recovery is important because the body starts to make microscopic changes essential for adaptation during this period.
• Recovery starts at the cooldown.
• A well-planned cooldown clears muscle contraction by-products and replenishes energy and oxygen stores used during the workout.
• A cooldown bridges the period between workout and rest to deter blood pooling in the lower extremities.
• A good cooldown routine takes about 10 minutes and includes a low-intensity multi-joint activity (slow jog) for 5 minutes.
• A series of static stretches should be included to release muscle tension and help the muscles relax.
• Cooldown should be a physical and mental routine.
• Less tension exists in the muscles when the mind is relaxed.

Form of Exercise Training

• During Aerobic Exercise, the body will use both fat and carbohydrates as an energy source.
• In some cases, such as a marathon or starvation, the body will use protein as an energy source.
• The predominant energy source during exercise depends on exercise intensity.
• The energy demand during exercise is significantly higher than when at rest, meaning more carbohydrates and fat will be used.
• Fat is the predominant source of energy in some situations while carbohydrates are preferred in other situations.
• These energy substrates convert to adenosine triphosphate (ATP) through different chemical processes.
• Fat is utilized when there are less available carbohydrates for working muscles.
• Glucose (carbohydrate) is the preferred energy source of the brain and other vital organs.

Creatine Phosphate

• Creatine phosphate is similar to ATP and is called a phosphagen system because it contains energy in its chemical bond.
• Once the phosphagen bond is broken, the resulting energy is used to synthesize ATP.
• The predominant energy system or energy substrate depends on factors such as substrate availability, exercise intensity, and exercise duration.

Energy System

• Phosphagen: Vigorous intensity, short duration exercise

This quiz covers the essential components of an exercise session, emphasizing the importance of warming up, the main exercise load, and cooldown practices. You will learn about how a proper warm-up enhances performance and prepares the body for physical exertion while reducing injury risks.