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Who’s More Fit?

Who’s More Fit?. Fitness. What is Fitness? Increase work capacity over broad time and modal domains Hopper 10 General Skills Sickness/Fitness Continuum Metabolic Pathways. Hopper Model. Be prepared for anything that you may be faced with in life Name some workouts Put them in a hopper

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Who’s More Fit?

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  1. Who’s More Fit?

  2. Fitness • What is Fitness? • Increase work capacity over broad time and modal domains • Hopper • 10 General Skills • Sickness/Fitness Continuum • Metabolic Pathways

  3. Hopper Model • Be prepared for anything that you may be faced with in life • Name some workouts • Put them in a hopper • Pull them out • Keep track of points • See who is the most fit

  4. Ten General Physical Skills Power Speed • Cardiovascular Endurance • Stamina • Strength • Flexibility • Coordination • Agility • Balance • Accuracy

  5. Sickness vs. Fitness Continuum • Every aspect of health measured • Fitness in some, sickness in others • Marathoner • Fitness=Cardio • Sickness=Strength and/or muscle mass

  6. Metabolic Pathways • Phosphagen System • Max intensity 0-10 seconds • Glycolytic System • Moderate intensity for a few minutes • Oxidative System • Low intensity for a long period of time (2 minutes +)

  7. How to achieve Fitness • Constantly varied, functional movements, executed at high intensity

  8. Constantly Varied • Who is more fit? • Elite Level Marathon Runner • World Record Holder in the Squat • Elite Level Decathlete • Why? • You fail at the boundaries of your experience • What does this mean?

  9. Functional Movements • Ability to move a large load a long distance quickly • Curls? • Cleans? • Thruster? • Tri Pull downs? • Compound Movements (More than one joint) • Core to Extremities • FD ÷ t = P (high power output) Question: What are more functional movements?

  10. High Intensity • FD ÷ t = P (Relative to individual) • Weight Lifting • Gymnastics • Mono-structural Movements (Running, Rowing, etc) • Each workout has a different intensity • One rep max • AMRAP • Learning to do double unders

  11. 9 Foundational Movements • Squats • Air Squat • Front Squat • Overhead Squat • Presses • Strict Press • Push Press • Push Jerk • Dead-lifts • Dead-lift • Sumo Dead-lift High Pull • Med-ball Clean

  12. Nutrition • Quantity • Percentage for optimum hormone balance (30-40-30) • Protein > 4 calories per gram (30%) • Build Muscle (not good to burn for energy) • Carbs > 4 calories per gram (40%) • Short high intensity energy source • Fats > 9 calories per gram (30%) • Long moderate intensity energy source

  13. Nutrition • Quality/Glycemic Index • High = Turns to sugar almost immediately • Spikes insulin • Long shelf life • Low = Slowly turns to sugar • Keeps insulin levels regulated • Short shelf life

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