Physiology for a fitness instructor. Features of female physiology in fitness training Fitness theory physiology pdf djvu
Strength training for women will be useful and effective if it is built correctly and taking into account physiological characteristics.
Strength training for women It will be useful and effective if it is built correctly and taking into account physiological characteristics.
1. Shape and Size are two different concepts. But many girls and women confuse them and you can often hear: "... I want to change the shape of my hands, the shape of my buttocks ...". Remember, you will never change the form, it is impossible, since the form is the outline of the muscles, shaped by genetics. It would be more correct to say not to change the shape, but the size of the hands to give them relief. Only strength training will help to change muscle size, which will destroy muscle fibers - myofibrils, which become thicker and larger. 
2. Do not be afraid of power loads with weights for fear of increasing
large muscles like a male athlete. Testosterone deficiency simply will not allow female muscles to grow like men, especially myofibrils ( muscle fibers) in women is also less. big muscles possible only with the use of pharmacology and the use of testosterone. During the process of muscle building (anabolism), there is an accumulation of nutrients with an increase in calories in food. The process of losing weight (catabolism) occurs due to a lack of calorie intake.
3. Excess Carbohydrates in women, they are easily deposited in fats, which are then used as energy, female muscles store glycogen from carbohydrates better than male muscles. For female muscles, this is very important, since glycogen fundamentally affects effective workout for extra muscle size and giving them a beautiful relief. Remember, if the carbohydrates eaten go to the muscles, then they will not turn into fat.
4. If you can't train to failure and it's hard, then train for a long time. Effective fitness workout for women - high volume, where there are many repetitions. Power training for 6 - 8 repetitions, most likely, it is effective for men, for women it is useless, since there are fewer myofibrils (muscle fibers) in female muscles. Many repetitions provoke glycogen accumulation and better modify female muscles and burn fat.
5.
Fitness workout program for women
should not be divided into individual muscles on different days - a split (for example, today you train your back, arms and buttocks, and after 2 days - chest, hips, stomach). Split training involves failure training with massive muscle damage (myofibrils) and heavy weights, which is more suitable for men. Remember, if your goal is to lose weight and add beautiful relief to the muscles, such a workout does not suit you, you need to train the whole body in one workout; if you rarely train one or another muscle, for example, the buttocks or abdomen, the muscle will return to its previous indicator and the training will be useless marking time. This also applies to the regularity of training, if the break after the training is more than 2 weeks, you will have to start all over again. 
6. Girls with small breasts I don't recommend exercising pectoral muscles because of the risk of reducing her adipose tissue. Achieve a significant increase in chest muscles with strength fitness it doesn’t work out, you can reduce it, because the breast contains 90% of adipose tissue and when you try to increase the size of the muscles, the adipose tissue will greatly decrease. Probably, you have seen female athletes, and noticed that their pumped breasts are very small or, as such, do not exist at all. It is better to develop the tone of the chest muscles with complex effects, such as push-ups, which also connect the muscles of the arms and shoulders.
7. In women's fitness training, it is optimal to use micro-
periodization(2 weeks of hard training + 2 weeks of light). Many sports physiologists tend to believe that the principle of periodization is a powerful tool sports results. A little about physiology. The menstrual cycle affects the performance of the female body. When the cycle ends, there is an increase in the body physical strength and high performance, when you can give increased loads. This period lasts about 2 weeks until the egg matures. Then, the next 2 weeks after ovulation, the female body switches to energy saving mode and it is better to give preference to lighter loads, excluding strength exercises for legs and abdomen (press). By the way women lower part Abs are harder to train than men due to fewer nerve endings. Due to the fact that women experience pain in the lower abdomen during the cycle, the physiology of women is designed to reduce this pain, which leads to poor neuromuscular communication.
Today, many representatives of the older generation cannot but rejoice at the fact that nowadays it is fashionable among young people to go in for sports and fitness. Many people really want to have toned body and a chic figure, and it is important for girls to enjoy themselves in the summer in a bikini and be aware of their attractiveness. At the same time, they are now monitoring that the creation perfect body was not fraught with significant casualties in terms of health.
Therefore, before deciding on intensive training, competent novice athletes will always carefully read the mass of specialized books. Moreover, today a considerable amount of literature in this direction is presented on the market, the authors of which are eminent bodybuilders and sports coaches.
Books often begin with a warning that you need to be careful while exercising. proper nutrition and in everything to know the measure. Such manuals often describe indications and contraindications for bodybuilding, powerlifting, bodybuilding, kettlebell lifting for women, etc.
You should not neglect the instructions, because such a disrespectful attitude towards your body can negatively affect physical health. In any case, after getting acquainted with books about sports, fitness and bodybuilding, you can send to gym, but in no case should you do it yourself, but seek help from specialized trainers who will be able to choose a personal program. The fact is that each person has his own characteristics of physiology, which must be taken into account in the process of training.
Literature, which acts as a guide to the world of sports and fitness, often talks about the features of weight loss in athletes and the use of steroids. This basic information is mainly found in books for dummies, allowing you to understand everything from scratch.
It has been scientifically proven that those people who are moderately engaged in fitness and bodybuilding are much more optimistic about life, enjoying themselves and the world around them. Therefore, many experts recommend that pessimists do not despair, but try to work on themselves, both physically and morally.
You can get acquainted with the best creations in the Sports, Fitness genre on our website, where everyone can read online or download a suitable manual for free and without registration in any of such formats as epub, fb2, pdf, rtf, txt. These files are ideal for any electronic gadget.
lectureThe need for knowledge of physiology for the instructor.
First of all, it should be noted that a fitness instructorshould have the necessary information and level
qualifications to conduct effective and safe
activities with clients.
The instructor should gradually increase
loads,
to
flatten
To
minimum
opportunity
overvoltage and injury; create and select
programs of various exercises and types of motor
activity; help practitioners identify real
goals, periodically evaluate progress in
health and physical fitness.
All this requires knowledge of physiology.
physiology
studiesfunctions
organism
at
sports
loads
By
reactions
cardiovascular
systems,
respiratory system, muscular system
And
influence
environmental
environments
(ecological physiology).
load
This is an external task whose parameters aredo not depend on the person performing
work.
A) physical
(Can
exactly
characterize physical quantities)
B) neuropsychic (verbal
description)
Job
activity in response toload depends on individual
human features
A) mental
B) physical:
- dynamic
- static
(often a combination)
Dynamic work
Executed when in the physical senseresistance is overcome
on
certain
distance
(1
watt, 1J/sec, 1nm/sec).
At
positive
DR
muscles
act as an engine and
negative - the role of the "brake" (descent from
mountains)
Static work
Producedat
isometric
muscle contraction. Because while not
overcome
distance,
V
in a physical sense, it is not work. But
organism
reacts
on
load
physiological stress. Work in
In this case, it is measured as the product
strength and time
performance
ability to respond to stress anddo a certain job. Depends
from
states
health,
level
readiness,
A
So
same
from
ability for this work (talent).
it is influenced by the environment
environment (time of day, temperature, climate,
noise) and emotional sphere.
Method for determining health
ergometry - evaluates the abilityheart, blood vessels and lungs
deliver oxygen and nutrients
substances into working muscles and tissues
during prolonged motor
activities, as well as to withdraw from them
metabolic products that can
lead to fatigue (bicycle ergometers,
threadbahnergometers)
10. Rapid adaptation to physical activity
A. Cardiovascular systemHeart rate at rest 60-90 beats per minute
>90 beats per minute - tachycardia
(sympathetic
activity,
overwork,
violation
rhythm
hearts)
<60 ударов в минуту – брадикардия
(sports
bradycardia,
influence
vagus nerve, heart block)
Arrhythmia - irregular heartbeat
"interruptions" in the work of the heart
need to consult a cardiologist,
ECG.
Sinus (respiratory) arrhythmia -
at
neurocirculatory
dystonia,
overwork, detraining.
11. Blood pressure
Arterial pressure is the force with which the blood presses onwalls of arteries during contraction of the heart muscle. Upper and
lower
numbers
at
measurement
pressure
mean
systolic and diastolic pressure, respectively.
Blood pressure is measured in millimeters of mercury.
Systolic pressure (SBP) occurs when the heart
pumps blood out of the cavities of the ventricles (systole); This
maximum pressure created by the heart for the entire
cardiac (cardiac) cycle.
Diastolic pressure (DBP) is caused by
pressure of blood remaining in the arteries during
filling phase of the cardiac cycle, when the cardiac
the muscle is relaxed; is the minimum pressure for the entire
cycle period.
12. Blood pressure
Min. digits of normal blood pressure - 90/60 mm HgArt.
Max. figures of normal blood pressure - 140/90 mm
rt st.
The average figures for blood pressure are 120/80 mm Hg.
>140/90 mmHg – hypertension
<90/60 мм рт ст. – выраженная гипотония
13. 5 types of body reaction to the load:
1. Normotonicadequate increase in heart rate (by 60-80%)
increase in SBP (by 15-30%)
decrease in DBP (by 10-35%)
recovery period
(recovery
Heart rate and blood pressure to the initial level) - 3 minutes;
2. Hypotonic or asthenic
a significant increase in heart rate (by 120 - 150%)
BP does not change significantly
heart rate recovery period more than 3 minutes;
14. 5 types of body reaction to the load:
3. Hypertensiveadequate increase in heart rate
a sharp increase in SBP (more than 50%, even
without rise in diastolic)
or an isolated rise in DBP (greater than 10
mmHg Art.)
prolonged period of recovery of heart rate and blood pressure -
more than 3 min;
4. Dystonic
adequate increase in heart rate
moderate increase in SBP (less than 50%)
fall
after cessation of DBP loading,
which can drop sharply, sometimes to 0
with DBP recovery time less than 3
min reaction is regarded as a variant of the norm
15. 5 types of body reaction to the load:
5. Steppedstepwise lifting GARDEN on the 2nd and 3rd
minutes
restorative
period,
What
reflects
functional
inferiority
regulatory
systems
circulation,
And
prolonged recovery period.
Favorable reactions are
normotonic and dystonic, provided
fast recovery (up to 3 min) of initial
heart rate and blood pressure values. Other types of reactions
load are regarded as unfavorable.
16. Stroke volume
Systolic (stroke volume) is the amount of bloodwhich pushes the heart out with one contraction, while
there may still be some left in the ventricle
blood.
UO
depends on venous inflow and at work it
increases. When working, the total volume increases
blood flow, SV increases to max. quantity, which
achieved at a heart rate of about 130 beats / min, then
is kept at a constant level. In general, SV increases by
20-30%.
Max. the value of VR of the blood depends on the size of the heart.
▪ An untrained person at rest has SD 60 mm, while working 100
mm.
▪ The athlete's CO at rest is 80 mm and >, while working up to 200 mm and >.
17. Stroke volume
With the same load, the heart of a trainedhuman,
By
comparison
With
heart
untrained, provides more SV
blood and has a lower heart rate.
SV depends on the positions of the body and when transferring from
provisions
lying down
V
position
standing
UO
decreases by approximately 40% as a result
obstruction of venous flow to the heart.
When straining, the blood flow of the chest cavity
decreases and the SV is reduced by half.
18.
Reserve - is mobilized at the maximum reductionhearts.
Residual - remains with any contractions of the heart.
Cardiac output (CO), or minute volume of blood (MOV)
is the amount of blood that passes through the heart in 1
min. SV \u003d HR x SV.
▪ at rest CB 4.5-5 l/min.
▪ max. IOC values are 15-35 years.
▪ during work, CO increases in an untrained person to
15-20 l/min
▪ in athletes under load, CO can increase up to 30-35 l/min.
▪ with an increase in the power of the work, the IOC increases directly
proportionally.
19. Muscular blood flow
20-40 ml per minute / kg of body weight at rest; with physicalload increases to 1.3 l (up to 1.8 l\min\kg
endurance trained). blood flow
increases gradually, over 20-30 seconds.
This time is enough to complete
easy work. During hard work, the need
in oxygen cannot be satisfied,
therefore, the share of energy received for
account of anaerobic metabolism.
20. Oxygen consumption during dynamic operation
A gradual increase in workload causes an increaseATP consumption, and therefore oxygen consumption also
increases until it covers the need for
oxygen for the necessary ATP synthesis.
There is a workload limit at which further
an increase in oxygen demand does not cause an increase
oxygen uptake. This level corresponds to the IPC.
21. Maximum oxygen consumption (MOC)
Maximum oxygen consumption (MOC) - there is a value,characterizing the efficiency of using O2 by the body
at the cellular level under increased stress.
MIC is the maximum amount of oxygen delivered to
muscles per unit of time using a transport system
oxygen (heart, lungs, blood).
This is an individual value, depending on genetic
makings.
A trained muscle uses relatively more
the amount of O2 supplied to it with the blood stream.
An untrained muscle works inefficiently and leaves
most of the O2 is unused.
22. Maximum oxygen consumption (MOC)
The MIC is expressed numerically in the amount of ml of O2 suppliedper unit of body weight in 1 minute (ml / kg / min) or l / min.
▪ BMD in untrained. 2-3 l/min (40 ml/min per kg),
▪ for trained MICs 4-5 l/min (80-90 ml/min per kg).
The maximum values of the IPC reaches 15 years and keeps
up to 35 years, and then decreases. In the course of many years
training IPC increases only by 30%.
23. Oxygen consumption under static loads
Only at static voltages not exceeding 7-8% ofmaximum,
blood supply
muscles
provides
required oxygen demand.
At 20% static force, blood flow through the muscles
decreases by 5-6 times
With efforts greater than 70% of the maximum arbitrary force -
blood flow stops completely. Blood pressure in
muscles can reach 400-500 mm Hg. But even
the cessation of blood flow does not significantly reduce muscle work, because.
they have reserves of oxygen and anaerobic sources
energy.
24. BREATHING
Respiratorysystem
maintains optimal levels
oxygen and carbon dioxide for
ensuring metabolism -
gas exchange between the body and
environment.
25. Breath
Total capacity light - 4-6 l - amount of air,located in the lungs after max. breath. Consists of
from tidal volume, reserve volume
inspiratory and expiratory volume and residual volume.
Respiratory
volume
–
quantity
air,
passing through the lungs during a quiet breath
(exhale) = 400-500 ml.
Inspiratory reserve volume (1.5-3 L) is
air that can be inhaled
after a normal breath. expiratory reserve volume
(1-1.5 l) volume of air that can still be
breathe out after a normal exhalation.
Residual volume (1-1.2 l) - amount of air,
which remains in the lungs after max. exhalation and
comes out only with pneumothorax (puncture of the lungs
collapse of the lungs).
26. Breath
VC (vital capacity) - The amount of respirationair, inspiratory and expiratory reserve volumes = 3.5-5
l, in athletes it can reach 6 l and >.
Respiratory rate - 10-14 respiratory cycles per
minute.
MOD (minute volume of breathing) is the number
liters of air per minute (6-8 l).
MOD = depth of breath x respiratory rate. At
untrained is achieved due to the respiratory rate, in
athletes at the expense of the State Duma.
The composition of the breathing air includes dead
space - volume 120-150 ml. Educated
airways (mouth, nose, pharynx,
larynx, trachea and bronchi), not involved in
gas exchange with air.
27. Breath
Pulmonary ventilation is provided by the work of the respiratory muscles.This work is related to overcoming the elastic
lung resistance and airflow resistance
air (inelastic resistance).
At MOD = 6-8 l / min for the work of the respiratory muscles
5-10 ml/min is consumed. With physical activity, when MOD
reaches 150-200 l / min, to ensure the work of breathing.
muscles require about 1 liter of oxygen.
A) Physiology of breathing during dynamic work
▪ breathing depth increases (up to 2-3 l)
▪ respiratory rate increases (up to 40-60 breaths per minute)
▪ MOD reaches 150-200 l/min
▪ with a further increase in respiratory rate, significantly
consumption of O2 by the respiratory muscles increases (up to 1
l/min),
What
does
impractical
limiting
tension of external respiration.
28. Breath
B) Physiology of breathing during static workChanges in autonomic functions demonstrate the phenomenon
static forces (Lindgart-Vereshchagin phenomenon):
▪ at the time of work, the VC, depth and
minute volume of breathing, heart rate falls and consumption
oxygen
▪ after the end of work, there is a sharp increase in these
indicators. This effect is more pronounced in beginners. This
can be explained by an additional stimulus of respiration -
lactic acid (acts on the respiratory center)
29. Acid-alkaline state
Thisrelative
constancy
concentration of hydrogen ions in
internal
environments
organism,
providing
usefulness
metabolic processes taking place
in cells and tissues.
30. Acid-alkaline state
31. Acid-alkaline state
at light dynamic work pHblood does not change, with an increase
intensity
–
reaction
environments
moves to the acid side
32. Myogenic leukocytosis
1. Lymphocytic phase - increasesthe number of lymphocytes that are washed out
enhanced
blood flow
from
lymph nodes.
Occurs after 10 minutes.
2. Neutrophil phase - increases
the number of neutrophils, young ones appear.
Occurs 1 hour after hard work.
3. 2nd neutrophilic phase - occurs when
exhausting work. Eosinophils disappear and
basophils. Recovery takes 2 days to
weeks
33. Formed elements of blood
During physical exertion in the blood systemobserved:
■ increase in the number of uniforms
elements (increase
hematocrit), including:
- release of young erythrocytes from the depot
- myogenic leukocytosis
- thrombocytosis (an increase in platelets ~ 2
times)
- loss of water
- increase in blood viscosity reaches 70%.
34. Nutrients
blood glucoseBlood normally contains free glucose.
Excess sugar is stored in the liver and skeletal muscles V
form of glycogen.
If you ate immediately before training - the level
glucose practically does not decrease, with more severe
work is decreasing, which indicates an approaching
exhaustion.
fatty
acids
at
long
work
concentration increases by 4 or more times (transferred to
blood and burn - a person loses weight)
If you ate a chocolate bar the day before, the level of fatty acids is not
changes - insulin works.
with the accumulation of lactic acid develops
lactic acidosis.
At rest, the content of lactic acid in the blood is 1.1 mmol / l.
With a load of 11-14 mmol / l, with prolonged and severe
work increases by 20-25 times compared to the original.
Lactic acid is broken down in non-functioning skeletal
muscles, adipose tissue, liver, kidneys, myocardium.
35.
Increasing secretionhormone
rises
selection
epinephrine and norepinephrine
cerebral
substances
adrenal glands.
Increased hormone secretion
growth (somatotropic hormone)
pituitary gland
Physiological effect
Increased excitability nervous system, increases
frequency and strength of heart contractions, the frequency increases
respiration, bronchial tubes dilate, blood vessels dilate
vessels
muscle,
head
brain,
hearts,
are narrowing
blood vessels of non-functioning organs (skin, kidneys,
digestive tract, etc.), increases the speed
breakdown of substances, releasing energy for muscle
abbreviations.
Increases the breakdown of fats in adipose tissue, facilitates their
use as a source of energy for muscle
abbreviations. Facilitates the uptake of nutrients by cells
substances.
Increased hormone secretion Increased cortical hormone secretion
pituitary,
adrenal stimulant.
activity
cortical
substances
adrenal glands
(adrenocorticotropic
hormone).
36.
Increasing secretionhormone
Physiological effect
rises
selection
glucocorticoids
And
mineralocorticoid cortical
adrenal substances.
Under the influence of glucocorticoids, the rate of
formation of carbohydrates in the liver and the release of carbohydrates from the liver
into the bloodstream. From the blood, carbohydrates can enter
working
muscle,
providing
their
energy.
Under the influence of mineralocorticoids, there is a delay
water and sodium in the body and increases the excretion of potassium
from the body, which protects the body from dehydration and
maintains the ionic balance of the internal environment.
rises
vasopressin
pituitary.
secretion Constriction of blood vessels (non-functioning organs),
rear
share providing an additional blood reserve for workers
muscles. Reduced excretion of water by the kidneys
prevents the body from dehydration.
rises
excretion Facilitates the breakdown of carbohydrates and fats in cells,
glucagon
intrasecretory carbohydrates and fats from their storage sites into the blood, from where they
pancreatic cells.
can be used by muscle cells as
source of energy.
37.
Decreased hormone secretionPhysiological effect
Decreases
excretion The activity of the gonads decreases.
pituitary gonadotropin
(hormone
regulating
sex gland activity).
Decreases
selection
genital decreases
sex gland hormones (with hormones.
power
load
content
testosterone levels may rise
especially
V
restorative
period).
Decreases
selection
genital
hormones
adrenal substances.
specific
action
genital
analogues The specific action of sex hormones decreases.
cortical
Insulin secretion decreases Blocks the deposition of carbohydrates in the reserve, which
intrasecretory
cells facilitates their use as a source
pancreas.
energy for muscle contraction.
38. Skeletal muscles
Human skeletal muscles contain about 300 million molecules.muscle fibers and have an area of about 3 sq.m.
Muscles are innervated:
- motor nerves transmitting from the centers
motor commands;
- sensory nerves that carry to the centers
information about muscle tension and movement;
- sympathetic nerve fibers affecting
metabolic processes in the muscle.
Skeletal muscle functions:
- movement of body parts relative to each other,
- movement of the body in space,
- maintaining body posture.
39. Skeletal muscles
A muscle fiber is an elongated cell. Fiber composition:shell - sarcolemma;
liquid content - sarcoplasm;
energy centers - mitochondria;
protein depot - ribosomes;
contractile elements - myofibrils,
Endoplasmic reticulum - calcium storage
Inclusions
- Glycogen granules
- Myoglobin is an iron-containing protein that accepts oxygen
Myofibrils are thin fibers containing 2 types of contractile proteins:
1.
Thin filaments (actin, tropomyosin, troponin);
2.
Thick filaments of myosin (myosin is made up of stacked
parallel to protein filaments).
Myofibrils are separated by Z-plates into separate sections - sarcomeres.
Sarcomere is the main contractile unit of the striated
muscles.
Z-plates serve as the site of attachment of actin filaments, and myosin filaments are freely located between Z-plates
40. Muscle physiology. Theory of sliding threads
The structure of skeletal muscles1 - Structure diagram
muscle fiber:
a - myofibril
b - core
2 - Structure diagram
myofibrils:
a - shell
b - myosin
c - actin
g - a bridge between them
d - nerve fiber
41.
42. Scheme showing the molecular mechanisms of muscle contraction from the point of view of the theory of "sliding threads": the contact of the miosis head is shown
Diagram showing the molecular mechanisms of muscle contraction withfrom the point of view of the theory of "sliding filaments": the contact of the myosin head with actin is shown
(formation of a "cross bridge") and a "stroke" that promotes actin
thread to the middle of the sarcomere
43.
Myosin filaments carry many of these "heads". As can be seen from the figure, in thisreactions, in addition to actin and myosin, several more components take part. IN
first of all, these are tropomyosin filaments lying in the grooves formed
spirally twisted pair of actin filaments. considered to be at rest
Tropomyosin is positioned to prevent contact between the myosin head and actin.
In order to, if necessary, "open access", there is
called "calcium switch": at regular intervals
actin filaments carry troponin molecules. When bound to Ca(2+), they
are deformed in such a way that they displace the tropomyosin thread deep into
groove between actin monomers, resulting in the contact of myosin with
actinome
becomes
possible.
As is known, the activation of a myocyte begins with the depolarization of its membrane. IN
as a result of this, from the tanks of the endoplasmic reticulum in the area of \u200b\u200bthe Z-plates
Ca(2+) ions begin to enter the sarcoplasm. They, in turn,
interact with troponin, which shifts tropomyosin deep into the actin
spirals. Due to this, an actomyosin complex is formed, which sometimes
called
"transverse
bridge".
Donor of energy to move this bridge (and, accordingly, the
abbreviation) is ATP, which is cleaved in the presence of Mg (2+) ions (see.
scheme). It is assumed that ATP is cleaved by myosin after the stroke, giving
thus energy to separate the actomyosin complex. In favor of this
point of view says the existence of the so-called rigor mortis (rigor
mortis): after the death of the organism, the ATP content in the cells decreases sharply, and
cross bridges remain attached to the actin filament for a long time - up to
until autolysis occurs.
44. Structural and functional unit of the muscle
is motor unit(DE).DE consists of:
■ motoneuron spinal cord
■ axon (motor nerve) with
numerous endings
■ axon-innervated muscle
fibers.
45. Bioenergetics of physical exercises
Muscle contraction is provided by energy, whichreleased during the breakdown of adenosine triphosphate
(ATP). ATP - the universal energy accumulator of the living
organisms and a substrate for the biosynthesis of nucleic acids.
During physical work, energy consumption may
increase from 1.2 kcal/min to 18-30 kcal/min, i.e. 25 times.
For the resynthesis of ATP in the body,
energy processes involved
various energy substrates.
46. Bioenergetics of physical exercises
A).phosphagenic
system
usage
creatine phosphate (CrF)
1. Available ATP molecules are enough for 1-2 contractions
It has been calculated that if the body contained
sufficient amount of ATP to be used for
1 day, then the weight of a person, even with a sedentary lifestyle, was
would be 75% more.
2.System
KF
used
For
short-term
intensive work. From 1 CF molecule, 1
ATP molecule.
But the reserves of CF in the cell are small, they are enough for less than 6
seconds of intense physical activity.
47. Bioenergetics of physical exercises
48. Bioenergetics of physical exercises
Anaerobicglycolysis
–
split
glucose or glycogen, which does not require
oxygen.
1) Glucose \u003d 2ATP + 2MK + heat
2) Glycogen \u003d ZATP + 2MK + heat
49. Bioenergetics of physical exercises
Aerobic glycolysis processproviding energy through
oxidation
And
fat
With
using oxygen
1) Glucose + O2 = 38ATP + CO2 + H20 + heat
(if the original substrate glycogen is 39 ATP)
2) Fatty acid + 02 \u003d 129ATP + CO2 + H20 + heat
50.
ATP generation by anaerobic/aerobicglycolysis and beta-oxidation
a) anaerobic
glycolysis
Glucose
ATP
pyruvic
acid
b) Aerobic glycolysis
inadequate
amount of O2
Dairy
acid
Adequate amount of O2
Fats
Beta-oxidation
Acetyl CoA
(acetyl coenzyme A)
ATP
Cycle
Krebs
Chain
transfer
electrons
ATP
51.
Comparative characteristics of anaerobic and aerobicATP production systems
Anaerobic
system
Intensity
production
ATP
Substrate(s)
Performance
systems
Main restrictions
Main application
Phosphagens
Very high
(reserves of ATP and
KF)
Creatine Phosphate (CP)
Very limited
ATP production
Limited supply
KF
very high intensity.
Predominates during species
activity duration 110 s
Anaerobic
glycolysis
blood glucose
Glycogen
Limited
ATP production
Milk accumulation
acid causes
rapid fatigue
Short term activities
high intensity.
Predominates during species
activities lasting 13 minutes
Aerobic
system
high
intensity
metabolism
Intensity
production
ATP
Substrate(s)
Performance
systems
Main restrictions
Main application
Aerobic
glycolysis
low
intensity
metabolism
blood glucose
Glycogen
Unlimited
ATP production
Relatively low
delivery speed
oxygen to the cell.
Accumulation of glycogen
Aerobic species moderate
intensity. prevails in
time of activities
lasting more than 3 minutes
Oxidation
fatty
acids
low
intensity
metabolism
fatty
acids
Unlimited
ATP production
Relatively low
delivery speed
oxygen to the cell.
Requires a large
amount of oxygen
Aerobic species low
intensity. Prevails after
about 20 min continuous
activity
52. Muscles and metabolism
Our muscles are made up of several types of fibers,differing from each other in their ability to use
the metabolic pathways described above.
BS fibers (white) - thicker, work mainly
through anaerobic metabolism. involved,
mainly to perform fast and "explosive"
movements (jumping, throwing, sprinting).
MS fibers (red) - small diameter, high
content of mitochondria, myoglobin protein and the level
blood supply. Operate under continuous loads
medium intensity (walking, jogging, swimming).
Intermediate (transitional) fibers.
53. FITT principle
Frequency - frequency of classesIntensity - Intensity
Time - Workout time
Type - Type of exercises.
54. Frequency of classes
--
-
For the unprepared, after a long break, for special
segments of the population, in the phase of maintaining the achieved
results - 2-3 times a week.
To achieve your goals - 3-4 times a week.
Aerobic activities of low and medium intensity (swimming,
cardio machines) - you can almost daily.
Power loads on a specific muscle group - not more often,
than 48 hours (time needed to recover
muscle tissue)
In the pre-competition phase, when using
the principle of the so-called separate training (study
relief, separation of muscle fibers) - possible
daily workouts (cycle)
55. Aerobic training intensity
The Karvonen formula is used: Admissiblethe following heart rate limits for aerobic training:
HRmin. = (220-age-resting heart rate) x 60% of max.
HRmax. = (220-age-resting heart rate) x 85% of max.
load / 100% + resting pulse.
In the elderly, clients suffering from chronic
diseases, in the case of constant medication,
affecting the pulse, in pregnant women, children use a scale
Borg (scale of Applied Efforts). This is a person's assessment.
the degree of severity of the transferred load:
56.
0 - very easyNew Borg scale
(10 steps)
10
1-very weak
9
2-just
8
7
3-ok
6
4-a little
difficult
5
5-difficult
4
6-even harder
3
7-very difficult
2
8-*-
1
9-*-
0
10 limit
opportunities
57. Strength training intensity
The principle of a single repeated maximum is used(EPM): the weight of the burden with which you can perform
exercise in just one repetition.
Previously set Weight Limit, calculated % of max.
Now - they start with a small weight, the selection is experienced
way.
In fitness, we mainly use 50-85% of the EPM. Special
segments of the population, in a state of detraining - no more than
50-60% of the EPM, and sometimes not more than 30% (pregnant women from the 2nd
trimester). % of EPM increase gradually.
58. Workout time
For the unprepared, after a long break,special segments of the population - warm-up time and
the hitch lengthens, the duration of the main
part of the workout is shortened.
IN
in general,
duration
workout
increases gradually, but the total time is not
more than 1.5 hours.
Strength training for no more than an hour.
59. Type of exercise
Aerobic training is a type of physical activity in whichwork takes place under conditions of normal receipt in
working oxygen muscles (running for long distances, walking,
exercise bike, etc.). The main characteristics of aerobics are
low/moderate work intensity (below anaerobic threshold) And
relatively long duration.
The purpose of aerobic training:
- training of the cardiovascular system, i.е. development of aerobic
endurance, normalization of blood pressure, cholesterol, blood sugar,
reduction in the severity of CVD, reduction in the risk of complications
CVD
- weight loss due to adipose tissue
- increase in overall performance, immunity, anti-stress
60. Type of exercise
Anaerobic (strength) training is a type of physical activity,in which work takes place under conditions of limited or
lack of oxygen supply to working muscles
(sprint, weightlifting, bodybuilding, powerlifting, etc.).
Main characteristics anaerobic training- This
high work intensity (above anaerobic threshold) and
relatively short duration.
Purpose of strength work:
– muscle tone increase in muscle strength, endurance and
muscle size, development and maintenance of correct posture,
sportswear, prevention of osteoporosis in
old people.
61. Type of exercise
Stretching is a type of physical exerciseaimed at developing flexibility.
Target:
- preparation for training (stretching is included in the warm-up),
reducing the risk of injury during training,
increase the effectiveness of training, stretching muscle
fibers after strength work (stretching is included in the hitch),
increased range of motion in the joints, prevention
stiffness of the spine and joints.
62. Physiological effect of training and its reversibility
As a result of regular physical activity in the skeletalmuscle undergoes the following changes:
increase in the number of mitochondria
increase in hemoglobin concentration
angiogenesis (formation of new blood vessels)
increased breakdown of fats
In general, there is an increase in working capacity, indicators of strength and
muscle endurance, improves flexibility, posture.
A well-designed training program leads to
normalization of health: blood pressure stabilizes, weight decreases,
reduced risk cardiovascular disease and them
serious complications, which means that the quality of life improves
person.
However, these effects are reversible if exercise is stopped.
or with unsystematic classes.
63. Thermoregulation
The ability of a person to maintain a constanttemperature
conditioned
complex
biological
And
physical and chemical
thermoregulation processes. Unlike
cold-blooded animals, body temperature
warm-blooded
animals
at
fluctuations
ambient temperature is maintained at
certain level that is most beneficial to
the vital activity of the organism.
Value
heat generation
depends
from
intensity
chemical
reactions,
characterizing the level of metabolism.
64. Heat generation
Totalheat generation
consists of
from
primary heat (chemical reactions, oxidation, glycolysis) and secondary heat
(expenditure of ATP to do work).
The most intense heat generation in
body occurs in the muscles when they
reduction. With prolonged cooling
arise
involuntary
periodical
skeletal muscle contraction (cold
shiver).
Activation
V
conditions
cold
sympathetic nervous system stimulates
lipolysis in adipose tissue.
65. Heat generation
An increase in heat production is associated with an increase in the functionsadrenal glands and thyroid gland. The hormones of these glands
reinforcing
exchange
substances
cause
elevated
heat generation.
Heat production = heat transfer. When the temperature rises
internal organs up to 37 turns on the hypothalamus to decrease
body temperature (thermoregulatory center).
Heat transfer is controlled mainly by physical
processes (heat radiation, heat conduction, evaporation).
Radiation loses 50-55% of heat to the environment through
emission through the infrared part of the spectrum.
66. Heat dissipation
Heat transfer can take place:■
by conduction (with direct contact of the sections
human body with other physical environments) and
■
by convection (by heat transfer by moving
air particles).
Heat transfer by evaporation is a method of dissipation
body heat (about 30%) into the environment due to its
the cost of evaporating sweat or moisture from the surface of the skin and
mucous membranes of the respiratory tract.
Increased heat generation during muscular work
leads
To
change
existing
mechanisms
heat transfer. The generated heat is transferred to the blood
transported throughout the body, raising its temperature to 39-40
degrees and above (working hyperemia)
67. Prevention of overheating of the body
carried out3rd
physiological
processes:
1) increased skin blood flow, which increases
transfer of heat from the core to the surface of the body and
ensures the supply of sweat glands with water;
2) increased perspiration and its evaporation;
3)
V
conditions
increased
temperature
environmental
environments
decrease
speed
oxygen consumption and energy costs,
which leads to a decrease in heat production.
68. Water. Thirst threshold. Drinking mode.
The rate of fluid loss is 1 l / hour (salts, water, milkacid - 2 g/l).
Thirst is a late indicator of dehydration.
The daily loss of water is 2.5 liters.
1 l comes with vegetables, fruits
80-95% water in dairy products.
Alcohol dehydrates.
The higher the calorie content of foods, the less water it contains.
It is recommended to drink 0.5 glass of water daily
breakfast. During the day, drink at least 1.5-2 liters of water (a glass
for 2 hours). For 30 minutes of training - in addition to this + not yet
less than 20 ml of water
69.
What do they drink when it's hot?According to ROMIR Monitoring.
Kvass and mineral water are the most popular drinks in
the heat of the Russians.
30
kvass
25
mineral
water
plain water
20
beer
tea
15
10
lemonade
compote
juice
5
0
other
found it difficult
with an answer
70. Fatigue, recovery.
Fatiguefunctional
state
body caused by mental and physical
work, which can be observed
temporary
decline
performance,
changes in bodily functions and
subjective feeling of fatigue.
Those. fatigue is the inability to perform
physical work of a given intensity.
There are two types of fatigue: physical and
mental
71. Stages of fatigue
Prefatigue or hidden fatigue - the presence at worksignificant functional changes in some organs
and systems, but compensated by other functions, as a result of which
human performance remains at the same level. Development
latent fatigue is due to changes in the coordination of motor
and vegetative functions without reducing work efficiency.
Chronic fatigue is a borderline functional state
organism, which is characterized by the preservation of the beginning of the next
work cycle of subjective and objective signs of fatigue from
previous work, the elimination of which requires additional
rest.
At
hron.
fatigue
necessary
level
sport.
performance can only be maintained for a short time due to
raise
biological
prices
And
quick
spending
functional reserves of the body.
Fatigue is a pathological condition of the body, which
characterized
permanent
feeling
fatigue,
lethargy,
loss of appetite, pain in the region of the heart and other parts of the body. chief
an objective criterion for overwork is a sharp decrease in sports.
results and increased gross errors in the exercise.
Overvoltage - a sharp decrease in func. condition caused by
violation of nervous and humoral regulation, violation of homeostasis in
excessive and forced loads.
72. Tired
Physical fatigue develops due to changes inskeletal muscles, is associated with the formation of lactate.
lame horse syndrome - muscle pain
associated with lactate - microtrauma of Z-plates.
Next - "Overload Syndrome" - when during
long
time
fatigue
Not
fully
compensated by recovery - a chronic violation,
or when the max limit of short-term loads is exceeded -
work under the influence of stimulants. - light load
serious injury occurs. Leads to exhaustion
prolonged disorder of compensatory systems.
73.
RecognitionTo
Degree of fatigue
Malaya
Medium
Big
Color
skin
Redness
Significant redness
purplishness, cyanosis
lips, pallor
Poteni
e
small
Significant, above the waist
Significant, below the belt
Breathe
e
increased
rhythmic
Very fast, sometimes by mouth
Very fast
irregular, mouth
Moved
and I
correct
Small violations
Uncoordinated
Feeling
nia
Nothing is
worries
Fatigue, leg pain, shortness of breath,
tachycardia
Fatigue, headache,
nausea, dizziness
74. Recovery
Recoverytotality
physiological,
biochemical
And
structural
changes
which
provide the transition of the body from
working
level
To
original
(final) state. The more
energy consumption during work,
topics
more intense
processes
their
recovery
75. Recovery
Recovery–
process,
starting when work is interrupted
, decreases in tension or
changes in character.
As a result, fatigue is reduced
efficiency increases. When these
processes return to normal - will end
recovery process.
Fatigue = recovery - processes
passing into each other.
Recovery peak at the beginning of rest,
