Shoulders
Primary movements patterns
1 presses
2 raises
3 rotation
Works on the posterior, middle, anterior delts
Rotator cuff muscles
1 to work thee for rehabiliations
2 or for getting them stronger
** these get injured the most becasue they are so small and not worked out that much
External rotations
Rotator cuff muscles
this is when you are pull or pushing away from your body
Internal Rotations
Rotator cuff muscles
this is when you are pull or pushing toward your body
Other shoulder things
1 Standing - normal shoulder width - split more sissior like 2 Sitting- w/ or w/o a back --it would work out the core M. 3 presses - getting bar into starting positions & the grip 4 belts are good to use 5 ROM 6 rotation exercies ( rehab or pre hab) 7 unstabe surface - stability ball seat over head db press - standing one legged over head db press
Specific goals
Aerobic training
- competing in an athletic event (you have an event that you want to do)
- preparing for fitness/Physical testing (military or return to work test)
General goals
Aerobic training
losing weight
enhacing cardiovascular system
specificity of exercise
Aerobic training
- central ( sv, Q) vs peripheral adaptations (avo2 diff)
- o2 requirements differ btwn modes ( more mass more o2)
- muscle activation and biomechanical specificity
- metabolic specificity (intensity)
Modes of aerobic exercise
- there are dozen of modes
- common are
~walking, jogging, running, bike, swim, rowing, elliptical , stepping - certain modes can have more variations– walk/ bike
What is needed to be aerobic
- repetitive motion
- prolonged in duration
- using large muscle mass
More general goals
- type of equipment
- outside or inside
- physical ability
- familiarity with mode
- variety
- what are their goals
more specific events
- main mode more of a specificity
- 2nd mode - supplement the 1st
- -enhancement aerobic power
- -injury prevention of a current
- -muscular strenght
- active recovery
Exercise intensity is linked with
- cardio enhancement
- duration of e
- bioenergetic, metabolic pathway, energy substrates
- subjective perception of exertion and diffculty
exercise intensity can be prescribed, monitored and recorded by
- subjective perception ( RPE)
- heart rate
- oxygen consumption
- estimated mets
Intensity by heart rate
- measurement- max exercise
- estimation
- HRmax 220-age
- different equation for different populations
Heart Rate max percent
HRmax= 200 intensity =70%
- 200x .7= 140 bpm
percent of HRR
need HRmax and HR rest HRm=200 HRr=60 intensity=70 HRR= 200-60= 140 140x .7=98 98+60= 158 bpm
heart rate ranges can be prescribed based on
- o2 consumption
- absolute number (pace makers) 20 beat above resting and 20 beats below the threshold
Frequency
normal situation a healthy heart it is unlikely to be overworked
factors that limit E before the heart (frequency)
- skeletal muscle fatigue
- musculosketeal overused injury
- motivation and other psychological factors
frequency depending on several factors
- individual goals
- individual time availability
- mode of exercise
- duration and intensity of E
Frequency and the average person
should be at least 3-5 days per week. for min health and fitness
beginner and frequency
begin with 2-3 days and have 1 day of rest. in the first couple weeks work out the details
Duration depends on
- intensity of E
- goals of E
- motivation and psychological factors
- time constraints
