Over 20 Dumbbell Exercises Complete with Animated Diagrams - Sport Fitness Advisor. Dumbbell exercises form an integral part of most strength training programs.
They can be used to develop the various different elements of strength such as maximal strength, hypertrophy or muscle mass, explosive power and strength endurance. Why Free Weights? Free weights such as dumbbells activate smaller stabilizing muscle groups to control the exercise. Resistance machines on the other hand, tend to work muscle groups in very strict planes of movement. The downside of this very strict movement is that while some muscle groups will become significantly stronger, other, smaller muscles are neglected. The other advantage dumbbell exercises have over machines is that they fit around your body so the movement can be performed correctly.
Athletes typically favor dumbbell exercises over machines as they can replicate sport-specific movements more accurately. Exercises By Muscle Group The dumbbell exercises below have been divided into the major muscle groups of the body. Flat Chest Presses. Australian Coaches - Physiology and energy systems. Energy Pathways. Anaerobic and aerobic Energy Pathways. Energy production is both time and intensity related.
Running at a very high intensity, as in sprinting, means that an athlete can operate effectively for only a very short period of time where as running at a low intensity, as in gentle jogging, means that an athlete can sustain activity for a long period of time. There is a relationship between exercise intensity and the energy source. Energy Pathways Matthews (1971)[2] divides the running requirements of various sports into the following "energy pathways": ATP-CP and LA, LA-02, and 02. ATP - Adenosine Triphosphate: a complex chemical compound formed with the energy released from food and stored in all cells, particularly muscles. When working at 95% effort these energy pathways are time limited and the general consensus on these times are as follows: The result of muscle contraction produces ADP which when coupled with CP regenerates ATP. The Alactic Energy System Influence of the recovery time The Lactate Energy System.
VO2 max test. Home > Fitness Testing > Tests > Aerobic Endurance > VO2 max The VO2max test is the criterion measure of aerobic power in athletes.
Described here is the method to measure VO2max directly by indirect calorimetry. equipment required: Oxygen and carbon dioxide analyzers, ergometer on which workload may be modified, heart rate monitor (optional) and a stopwatch. Expired air may be collected and volume measured via Douglas bags or a Tissot tank, or measured by a pnuemotach or turbine ventilometer. procedure: Exercise is performed on an appropriate ergometer (treadmill, cycle, swim bench etc.). The exercise workloads are selected to gradually progress in increments from moderate to maximal intensity. Dynamic Stretches and Stretching Routine. Dynamic stretches are best incorporated into your warm up routine before training or a competition.
More recently, clinical studies have shown that traditional static stretching exercise may be detrimental to sports involving powerful movements. Dynamic stretches seem to be more effective at reducing muscle stiffness, which is thought to increase the likelihood of muscle tears. For this reason, many coaches now advocate static stretching away from competition to increase range of motion, and dynamic stretching prior to performing for injury prevention and preparation. Some of the exercises below incorporate a stability ball. Stability balls are great for developing functional strength and core stability. Dynamic Stretches Arm Swings 1.
Side Bends 1. Trunk Rotations 1. Full Back Stretch 1. Dumbbell Exercises Complete with Animated Diagrams. Dumbbell exercises form an integral part of most strength training programs.
They can be used to develop the various different elements of strength such as maximal strength, hypertrophy or muscle mass, explosive power and strength endurance. Why Free Weights? Free weights such as dumbbells activate smaller stabilizing muscle groups to control the exercise. Resistance machines on the other hand, tend to work muscle groups in very strict planes of movement. The downside of this very strict movement is that while some muscle groups will become significantly stronger, other, smaller muscles are neglected. The other advantage dumbbell exercises have over machines is that they fit around your body so the movement can be performed correctly.
Anaerobic and aerobic Energy Pathways. Energy production is both time and intensity related.
Running at a very high intensity, as in sprinting, means that an athlete can operate effectively for only a very short period of time where as running at a low intensity, as in gentle jogging, means that an athlete can sustain activity for a long period of time. There is a relationship between exercise intensity and the energy source. Energy Pathways Matthews (1971)[2] divides the running requirements of various sports into the following "energy pathways": ATP-CP and LA, LA-02, and 02. ATP - Adenosine Triphosphate: a complex chemical compound formed with the energy released from food and stored in all cells, particularly muscles.
Oper Test - 12 minute run to assess your vo2max. Testing and measurement are the means of collecting information upon which subsequent performance evaluations and decisions are made but in the analysis we need to bear in mind the factors that may influence the results.
Objective The Cooper Test (Cooper 1968)[1] is used to monitor the development of the athlete's aerobic endurance and to obtain an estimate of their VO2 max. Required Resources To undertake this test you will require: 400 metre track Stopwatch Whistle Assistant How to conduct the test This test requires the athlete to run as far as possible in 12 minutes. Energy Pathways for Exercise - Aerobic and Anaerobic Metabolism.
How the body converts food to fuel relies upon several different energy pathways.
Having a basic understanding of these systems can help athletes train and eat efficiently for improved sports performance. Sports nutrition is built upon an understanding of how nutrients such as carbohydrate, fat, and protein contribute to the fuel supply needed by the body to perform exercise. These nutrients get converted to energy in the form of adenosine triphosphate or ATP. It is from the energy released by the breakdown of ATP that allows muscle cells to contract. However, each nutrient has unique properties that determine how it gets converted to ATP. Sports Nutrition - ATP-CP Energy System. A2 Energy Pathways.