Biomechanics of exercise (http://www.ideafit.com/fitness-library/biomechanic-basics-for-safe-effective-efficient-workouts)
Safety is accurate exercise of biomechanics. The main aim of safe biomechanical analysis is to avoid the doing injury to the body. It is important to take an account that exercise safety is determined for every participants based on various factors like fitness level, age balance, bone and joint. The structure and movement capability of each individual's are different.
Biomechanics take place just to know quick assessment by look at person, lines created by spine and joint to joint. By analyse that it helps to select the exercise which is unsafe, ineffective and inefficient. Participation in exercise program is critical
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The main principle of exercise prescription are healthy adult whose goal is to improve overall physical fitness and health. Most healthy individuals exercise program includes aerobic exercise and resistance exercise to maintain their physical fitness.
FITT principle of exercise prescription Frequency, Intensity, Type and Time duration helps to improve health fitness of adults.
Component of Exercise Training
Warm up - 5-10 min of light to moderate intensity cardiorespiratory and muscular endurance activity
Conditioning- 20- 60 min of combination of all exercise
Cool down- 5-10 min light cardio exercise
Stretching- 10 min of stretching exercise performed after warm up or cool down phase
Aerobic Exercise
Frequency
Aerobic exercise recommended for Normal healthy individual is 3-5 days /week. Improvement in cardiovascular fitness are suggested with exercise frequency 3 days/week and maintain a steady state with improvement recommended more than 5 days/ week. Moderate intensity prescribed at least 5 days/week. vigorous exercise done 3 days/ week. Sometimes moderate and vigorous exercise given together to improve health benefits.
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Minimal skill or physical fitness activities are walking, cycling, aqua aerobic. Vigorous training are jogging, running, stepping and fast dancing . Other recreational sports like basketball, soccer, skiing and hiking.
Resistance exercise
Resistance training is very important in all ages because resistance exercise prevent chronic disease like diabetes mellitus, obesity and osteoporosis. Resistance training increase the bone mass and bone density. Thus, gradually it prevents bone mineral density and reverse the osteoporosis.
Frequency
For general muscular fitness, particularly who are untrained or not engaged in formal training an individual should resistance train each muscle group 2-3 days/week with at least 48 hrs separating from same muscle group. Split the training into two muscle group so, 4 days/week two times each muscle group.
Intensity
60-70 % 1 RM Moderate to vigorous intensity for beginners to improve the strength. 80% 1 RM to high resistance trainer. 40%-50% 1 RM very light intensity for sedentary individuals to improve the strength. 20%-50% for older people to improve the poer
There are different types of muscle because each sport has various needs. “Power endurance is typically characterized by intense, repeated efforts for a relatively short period of time (less than 30 seconds)”(1). Sports such as sprinters, wrestlers, fencers and tennis players need to produce powerful movements and repeat them with several times with little to no rest. This training involves lifting about 15-30 reputations of moderate loads, about 50%-70% 1RM per lift.
Investigate the contemporary body of knowledge that underpins the current recommendations for exercise programming in the pursuit of improved health.
The term biomechanics means the study of the structure and function of biological systems using the methods of mechanics. Biomechanics studies the process of kinematics and develops artificial limbs and footwear specifically to aid the body in performance. The study of biomechanics also includes the stress testing on crash dummies in car accidents and any sport where stress is placed on the body in order to produce performance. The type of stress specifically is the joint stimulation and bone modeling stress.
When it comes to exercise, it’s important that you choose some sort of routine that will help you to get physical activity. Doing what you like and what works for your lifestyle is the most important thing – otherwise you won’t actually do it.
f you want to lose your fat while retaining your muscle mass at the same time, then resistance training exercises make a perfect option for you. Not only these exercises help you transform your body into a physical specimen, but offer you with many health benefits as well. Regularly performed resistance training exercises help prevent many diseases such as heart attacks, angina, diabetes, high blood pressure, joint pains, and even cancer. Not only they reduce the symptoms of many diseases, but also clear the plaque accumulation within your arteries.
*Note: Each exercise does not have to be done simultaneously. Because of varied work schedule and other activities, spread exercises according to amount of free time.
Osteoporosis is a major public health problem that will likely escalate as the population ages. Osteoporosis is a skeletal disease characterized by a significant decrease in bone mass, which can lead to an increase in bone fragility and susceptibility to fracture. Women are three times more likely than men to be diagnosed with osteoporosis during their lifespan. 2,6,9,17,21,24,33,50 Bone is a dynamic tissue that continually adapts to its functional demands to produce a structure that is strong enough to prevent fractures during typical activities. 3,14,23,29,32,33, Studies have clearly shown the importance of regular physical activity for optimal skeletal growth during development and maintenance of mineral mass and density in adulthood. Because this disease is characterized by a progressive decline in bone density, resistance training is often recommended as a complementary treatment. This article will review both the current body of knowledge with respect to the effects of resistance training on osteoporosis symptoms as well as the current recommendations for a resistance-training program.
Resistance training means the use of exercises against an opposing force. The opposing force can be caused by a multitude of items. Resistance bands, dumb bells, and bodyweight can all be used for resistance training.
The study of biomechanics has made abundant contributions to sport over many years which have been applied to improve athletes’ physical performance. The knowledge of human movement and how internal and external forces of the body influence movement has been used to enhance performance by finding methods of change to technique which can improve the overall performance of an athlete and also in finding the mechanisms that affect the occurrence of sports injury (Bartlett, 2002, p 2). The most common method for improving performance in any sport is by improving the technique, which can be achieved by first applying a biomechanical analysis giving detailed analysis of sports movements. A biomechanical analysis is important as it allows for the
Exercise is often thought of in a positive light. It is common belief in today’s society that a healthy diet and a regular exercise routine will lead to a long, healthy life. And in the simplest sense of the word, it will.
For children aged up to 17years the amount of exercise that should be done a day is 60 or more minutes. For an adult 18-65years should do at least 150mins of moderate intensity of aerobic activity or 75 minutes of vigorous aerobic activity each week.
What is Biomechanics? It is the study of forces and their effects on the living system (McGinnis, 2013). In this essay, I will be looking at the biomechanics of running. Running, as well as any other sport requires skills for which advancement is due to consistent deliberate practice and effective development. However, runners should establish a training system that actively builds their original running pattern instead of basing it on what works well for others. Understanding the biomechanics of running gives a better knowledge of their running techniques and points out areas of concerns that require improvement. Despite the fact that running is dependent on the interaction of the whole body, breaking down the running pace into single components allows us to further understand how minor changes can increase improve performance and decrease injury risk.
Steady amounts of exercise help manage the fat to muscle ratio of the body. Exercise attracts attention because of its ability to maintain a person’s weight. The simple act of walking burns calories, contributing to overall weight loss. For fitness fanatics, consistent, and more intense, exercise builds muscle. When muscles are not worked out they weaken, and the chances of injury elevates. However if muscles are overused, they become fatigued, and the risk of strains rise. Long term cardio exercise induces long term benefits. Studies have shown, with regular exercise, comes an increase in metabolism. Since exercise improves overall fitness, it helps boost the immune system. Nonetheless don’t overdo it, too much exercise without enough rest can promote colds. Keeping a consistent
Always warm up for 5 to 10 minutes. Walk slowly and stretch before you start a faster workout.
"Warm Up." Dr. Gabe Mirkin on Heath, Fitness and Nutrition. Web. 01 Apr. 2011. .