86Thousand400: The breakdown of 74Core Fitness

The breakdown – Multifaceted – Holistic Health

• Nervous System #feel – Brain – Mindset

• Energy Sytem #energy

• Short Term & Long term effects of exercise on bones & muscles

Good things to get tested in relation to fitness/health

• Tidal Volume/Minute ventilation – Clear airways important for good ENERGY

• Blood Pressure

The Aim/Goal would be to have a fitness studio whereby all trainers got clients to move all parts of their bodies using various bits of equipment to get great results.

In every session every body movement is produced and all the muscles in the body are used, whilst using various pieces of equipment. (Trainers given free-reign to create their own programmes for clients. Ie they use their own creativity and what works well with them).

Nervous System (Key element to 74Core Fitness)

3 basic elements:

1. Sesation: sensors throughout the body which continually gather information about internal (eg CO2 levels) and external (eg temperature) environment

2. Analysis: analyse massive amounts of information and 'decide' on appropriate responses (Many automated - involuntary eg endocrine system - hormones)

3. Response: appropriate response initiated eg muscle contraction or glandular secretion

Two divisions: Central Nervous System (CNS) & Peripheral Nervous System (PNS)

CNS: Brain & Spinal cord - two main hemispheres of the brain, cerebum (rear) and cellebrum (front). Cellebrum: memory bank, learnt skills, controls group actions of muscles.

Any stress/traumas experienced in younger life are potentially saved in this area of the brain as memory. In order to let go of them – best to talk/cry them out. Alleviate weights – stay light. Let go.

SPINAL CORD COMMUNICATION between brain and PNS – Then in turn the rest of the body

PNS: Branches of nerves outside the spinal cord. Responsible for muscle action. Brian – Nervous system – muscles – movement – communication

The more motor units recruited, the greater the force – Belive/send signal first #mindset #positivity

Energy Systems (Again very important to 74Core Fitness)

3 Energy Systems are:

1. Creatine Phosphate

2. Lactate System (Anaerobic glycolysis)

3. Aerobic System

74Core Fitness hits all systems. Come back fitter and stronger #time #intensity #sweaton

Creatine Phosphate system does not require O2 (anaerobic), very rapid speed of energy, phosphocreatine is required. Very limited ATP produced and lasts for 0 - 10 seconds. Intensity of activity is very high, 95 - 100%, recovery required 30s - 5 mins. Predominantly focussed on fast twitch fibres

Lactate system uses anaerobic system (near maximum), substrate needed is glycogen, limited ATP is produced, by product is lactic acid, can last 1 - 3 mins, high intensity activity 60 - 95%, Recovery required 20 mins - 2 hours. Works both fast twitch and slow twitch fibres

The lactate system is text book 74Core Fitness – Heart Rate/Sweaton

Short Term & Long Term effects of exercise on bones & muscles – Why we exercise #getahead

Short term:

Bones - increased synovial fluid, protects joints from excess wear

Muscles - vasodilation (diversion of blood) to working muscles away from non-essential organs – Hence exercise/nutrition – key for recovery – blood to important areas

Long term:

Bones - stronger ligaments, increased bone density & reduced loss of bone mass

Muscles - increased capillarisation, enzymatic function, mitochondria, muscle tone, neuromuscular connections, greater efficiency of movement – All leads to increased Energy and improved metabolism

Total Fitness (86Thousand400 – Good energy #investments)

Physical: health/skill related

Mental/Emotional: positive mental state

Medical: free from disease/illness

Nutritional: good intake for fuel, growth & repair

Social: good interactions with others

Health Related Fitness (We’re only as strong as our weakest link – Focus on ALL areas)

Cardiovascular: Heart, Lungs, Muscles

Strength: max force in one contraction

Endurance: repeated contractions

Flexibility: Range of Motion

Body composition: % of fat, bone & muscle

Skill Related Fitness (Sports are the reason we train. To play, compete and win. Success is what we want)!

Speed: Quickness of movement (Football/tennis)

Power: strength x speed (Football/tennis)

Reaction Time: Response to stimulus (Football/tennis)

Co-ordination: body parts under control (Golf/football/tennis)

Balance: body position still/moving (Golf/football/tennis)

Agility: power movements in succession in opposing directions (Football/tennis)

FITT Principle

Frequency #littleandoften

Intensity - Always high! #whynot

Time #littleandoften

Type Keep interesting and mixture of everything:

Fitness:

Cardio – 74Core, Football, Cycling, Running

Strength – Gym – Upper/Lower – Chest/Shoulders – Legs

Flexibility – Core circuits/Yoga

Sport:

Golf/Tennis – Maintenance/fun + Good for the mind

Get ‘out of your head’ and focus mind on something else. Very important for people with depression/anxiety