Plan for Tuesday, September 23

1
Plan for Tuesday, September 23

• Term paper topics and partnering
• Review hiking boots readings and questions
• Review running shoes guest presentation
• Introduce exercise equipment section
• Reading assignment
• Ch 11 of text Baechle Ch 3 Kreighbaum 2 pp
  257-265 Adrian, pp 221-225
• An Evaluation of Home Exercise Equipment Claims
  
• Website SGMA International - Market Reports and
  Studies

2
Assignments for Thursday, Sept 25

• Submit 2 questions or concerns from readings for
  discussion
• Pick up handout on APA format from Library
• Check out interlibary loan if you have never used
  it before. You are likely to need it to find
  references for your project.
• Learn how to use the catnet search engine

3
Biom/Phys Considerations for Fit Equip

• Objectives of most fitness programs are to
  improve
• Flexibility, musc strength, musc endurance, C-V
  end, weight control, skeletal, or bone fitness
• Important conditioning principles
• Progressive overload
• Specificity of training
• SAID principle applies to the following
• Cellular demands, systemic demands evoke specific
  responses resulting in performance (functional)
  and tissue (structural) adaptations
• Specificity applies to many aspects of the
  training program, including
• Muscle groups, energy system, body position,
  environmental conditions, movement pattern, joint
  position, speed, type of contraction
• What is stimulus for improvement of each fitness
  element?
• What is the context in which adaptation/improvemen
  t is most desirable?

4
Biom/Phys Considerations for Fit Equip

• Remember which aspect of fitness you are working
  on and apply the overload and specificity
  principles appropriately
• Muscular Strength - ability of segment to exert
  force (MVC)
• Overload stimulus is tension, so use load lt10RM
• Factors affecting force application
• Force-velocity relationship (see slide later)
• Strength-joint position relationship (combination
  of angle of pull and force/length relationship)
  (slide later)
• Focus on
• fundamental movements why and what are they
• antigravity musculature why and what?
• proportionate development whats that?
• Specificity principle applies to body position,
  speed (type of contraction), ROM, pre-contraction
  stretch condition, and movement pattern)

5
Biom/Phys Considerations for Fit Equip (3)

• Mucular Endurance- ability to repeat or sustain
  submaximal contractions
• Overload stimulus is work intensity
• Use load approx 60 of max strength, or gt 10 RM
• Focus on fundamental movements, antigravity
  musculature, and proport.
• Specificity principle applies to resistance, body
  position, speed, cadence, ROM, and total number
  of reps
• Cardiorespiratory Endurance - Aerobic capacity
• Overload stimulus is VO2 max, Cardiac output, or
  Heart Rate
• Repetition and resistance relative to muscular
  strength/endurance are important
• Remember specificity principle regarding gravity,
  muscles involved
• Bone, or skeletal, fitness
• Overload stimulus is strain (normalized
  deformation )
• Remember 4 loading modes (compression, tension,
  torsion, shear)
• Exercise in gravitational environment and
  emphasize resistive exercises
• Flexibility stretching exercises are not
  equipment- intensive

6
Force-velocity Relationship
7
Strength- Position Curves
8
Resistance-Position Relationship
Remember T WD I? When is acceleration
positive? Zero? Negative?
9
Use of Cams in Ex Equipment
10
Sample Resistive Exercise Program

• Basic Program - required
• Squat with heel raise
• Trunk curl (goal is 30 reps)
• Bench press
• Sit or bent row
• Upright press
• Pull downs or chins
• Optional exercises
• Back extension from prone position
• Forearm curl
• Forearm extension or dips
• Note This program incorporates the principles
  of bilateral and agonistic-antagonistic balance
  and focuses on muscular strength and endurance
  development of the antigravity musculature. At
  least two sets (one with light weight for
  warmup), and preferably three sets, of each
  exercise should be completed at 10-15 RM.
• What exercises would you change or add?

11
Questionable exercises

• Hyperextended back
• Good morning exercise
• Straight leg deadlift
• Deep knee bends beyond thighs parallel
• Behind neck press
• Unsafe abdominal exercises

12
Spine loading one big leg (disc and vertebral
body), two smaller legs (facet) in rear.
Balance the load
13
Questionable exercises
Hyperextended back
Good morning exercise
14
Straight-legged Deadlift
15
Behind the neck press
16
Squats It depends on how you do it!
17
Situp Exercises
Which methods are Potentially harmful? In what
way?
18
(No Transcript)
19
Aerobic Exercise Equipment

• Purpose - to increase aerobic capacity
• Most equipment simulates walking, jogging, or
  running.
• How about swimming?
• Why not just do these instead of buying
  equipment?
• Evaluate Efficacy of Each Type of Equipment Below
  for institutional and personal use (see reference
  below)
• Cross-Country Ski Simulators Chart, p 161)
• Stationary Cycles (Chart, p 165)
• Treadmills (Chart, p 167)
• Rowing Machines (Chart, p 170_
• Jump Ropes (Chart, p 171)
• Stair Steppers (Chart, p 174)
• Burke, Edmund R. (1996) (Ed.) Complete Home
  Fitness Handbook. Human Kinetics.
• http//www.exerstore.com
• http//www.acefitness.org/

20
Ski Simulators
21
Stationary cycle
22
Stationary Cycles
23
Treadmills
24
Rowing Machines
25
Stairsteppers
26
Stairsteppers
27
Which aerobic exercise mode is best?

• Discuss each mode relative to the following
  criteria
• Degree of overload on cardiorespiratory system
• Relevance to fundamental movements and ADLs
• Proportion of total body musculature involved
• Degree of compressive stress on femoral head and
  lumbar vertebral bodies (sites of most
  osteoporotic fractures)
• Compressive stress on patella and knee joint
• Range of motion and torque at hip, knee, and
  lumbar spine
• Motivational features (comfort, user friendly,
  feedback, RPE)
• Likelihood of continued usage
• Cost
• Other?

28
Methods of Evaluation of Ex Equip

• Source (Jung, A.P. The evaluation of home
  exercise equipment claims. ACSMs Health and
  Fitness Journal. 4(5) 14-16,30-31.
• Check physiological and biomechanical principles
  and ACSM standards.
• Review research, if available
• Critically review research Are appropriate
  methods used? Who sponsored it? Where was
  research reported?
• Ask professors or other experts (Barstow, Harms,
  Gyurcsik, Estabrooks, Ferguson)
• Review product reviews in fitness magazines (Club
  Industry, Athletic Business, Fitness Management)
• Try it yourself.
• Interview professionals who have supervised its
  use.
• Design and conduct your own research.
• Note guidelines for selection are on Federal
  Trade Commission Website (http//www.ftc.gov)

29
Cost of Aerobic Exercise Equipment at Rec Complex

• Skiers 1579-4771
• Stationary Bicycles
• Uprights 1436-2471
• Recumbents 1798-3634
• Treadmills 4695-7995
• Rowers 680
• Stepping machines 1779-3199
• Elliptical 2850-3600

30
Resistive Exercise Equipment

• Simple and handy devices (plastic bottles, rubber
  tubing, springs)
• adv - cheap, convenient
• disadv - no versatility in direction, force,
  speed
• Constant resistance training devices (free wts,
  body wt)
• adv convenient to use, cheap, balance needed,
  portable, motivation
• disadv - safety, inconvenient to change wts, no
  versatility in direction, speed
• Gravity-dependent resistance machines
• adv - safety, convenient to change wts,
  versatility in force direction, motivation
• disadv - cost, balance not required

31
Costs of Resistive Equipment

• Free weights
• Benches 660 dumbbell set 1,300 Rack for
  dumbbells 585 Olumpic weight set 1,650
• Plate loaded weight machines - 1,500-1,700
• VRI station (variable resistance one axis) -
  1,700-3,900
• VRII station (variable resistance, 2 axes) -
  2,300-4,000
• Isokinetic (accomodating resistance) - 10,000
• Computer-controlled - 20,000

32
Gravity-dependent Resistance Wt Machine
33
Resistive Equipment (contd)

• Variable resistance training devices
• adv - variable resistance as well as direction of
  force app, motivation
• disadv - cost, no versatility in speed
• Isokinetic devices
• Adv - speed specific, vary force during
  movement (great for rehab)
• Disadv - motivation, cost
• Computer-assisted devices
• adv - variable resistance speed, motivation,
  permanent record
• disadv - cost

34
Variable Resistance Weight Machine
35
ComputerizedExercise Machine
36
Pneumatic Resistance(air, two-way)
37
Isokinetic (accomodating) Resistance (one-way)
38
Hydraulic Resistance
Two-way resistance
39
Elastic Resistance
Bowflex
Soloflex
40
Relevant Questions for Equipment Selection

• Can you apply specificity principles
  appropriately?
• Type of contraction, movement pattern, speed
• Carryover to living in gravitational environment?
• Is resistance enough to accomodate your strength?
• Does it fit different sized people?
• Is it safe?
• Is it uncomplicated to use (user friendly)
• Is there scientific evidence to support
  manufacturers claims?
• Does the equipment follow a normal neuromuscular
  pattern?
• If variable resistance, does resistance follow
  normal strength-position curve?
• Does it have motivation-related features?

41
Exercise Equip of Questionable Value

• Devices to vibrate, melt, or massage away fat
• Stretching, pulling, or pushing devices
• Wearing or carrying weights
• Source for exercise equipment
• Fitnessquest home page
• http//www.exerlopers.com/
• Exercise equipment research
• ISU Dept of OT
• Precor home page with scientific studies
• Primusweb index
• ACE Fitness Home Page

42
Aerobic Lab Equipment Costs

• 1. Cybex standard stationary bicycle (2,500)
• 2. Precor elliptical exerciser (3,275)
• 3. Stairmaster stepmill (3,200)
• 4. Stairstep by Unison (2,200)
• 5. Woodway treadmill (6,650)
• 6. Cybex recumbent bicycle (2,520)
• 7. Concept II rowing machine (680)
• 8. Ski simulator by cross conditioning systems
  (4,770)

43
Resistive Ex Lab Equipment Costs

• 1. Cybex tricep press (2,550) - Not variable
  (NV)
• 2. Cybex rotary torso 2,880) - Decreasing
  resistance (DR)
• 3. Cybex modular assist dip/chin (3,600) - NV
• 4. Cybex lat pulldown (1,100) - NV
• 5. Cybex prone leg curl (2,170) - DR
• 6. Cybex seated leg press (3,960) - Increasing
  resistance (IC)
• 7. Cybex chest press (2,600) - NV
• 8. Bench press free weights (bench - 665, bar -
  100, 250 lb wt - 113 Total 878)
• 9. Cybex row/rear delt (2,500) - DR
• 10. Cybex hip adduction (2,430) - NV

44
Review of factors in equipment selection

• Consider total budget available
• Consider client characteristics
• Age, gender, experience
• Give them what they are interested in, but
  educate them and also give them what they need
• Reflect on what specific exercise modes and types
  of resistive equipment are appropriate for
  fitness programs of clients
• Select product models within each product type
  that are best buys