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PHYSIOLOGICAL AND BIOLOGICAL REQUIREMENTS IN ADVANCES ACTIVITIES

6.1. Requirements: a resume

The new proposals for group physical conditioning activities with musical support have
ostensibly increased and modified the intensity of the sessions and the complexity of their planning.
It is important to program avoiding injuries, and to take into account all the performance factors to
avoid overloads, overtraining and teach our students to always take care of the correct technical
performance.

We know how the intensity of the loads affects training and the relationship established with
the duration; planning must respect this principle. The first sessions will be devoted to working on
the curve of duration from above and that of intensity from below. As the season passes and we
comply with the microcycles, entering the macro cycle, the intensity will increase and the duration
factor will decrease.
We also know the influence of the type of training on the development of fibers and the type
of muscle fiber: muscle recruitment depends on whether or not the work is aerobic, anaerobic and
muscle fatigue
 In this table we have an example of how to organize a plan taking in account the effect of
each type of training and the proper level of intensity and duration.

6.2. Degrees of difficulty and fatigue and exercise technique and overtraining

What is overtraining?

There are two classifications for too much exercise: overreaching and overtraining.

Overreaching is muscle soreness above and beyond what you typically experience that occurs when
you don’t sufficiently recover between workouts. Overreaching usually happens after several

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 consecutive days of hard training and results in feeling run down. Luckily, the effects of overreaching
can be easily reversed with rest.

Overtraining occurs when an athlete ignores the signs of overreaching and continues to train. Many
athletes believe that weakness or poor performance signals the need for even harder training, so
they continue to push themselves. This only breaks down the body further.

Training-related signs of overtraining

Unusual muscle soreness after a workout,

Inability to train or compete at a previously manageable level

"Heavy" leg muscles, even at lower exercise intensities

Delays in recovery from training

Performance plateaus or declines

Thoughts of skipping or cutting short training sessions

Lifestyle-related signs of overtraining

Prolonged general fatigue

Increase in tension, depression, anger or confusion

Inability to relax

Poor-quality sleep

Lack of energy, decreased motivation, moodiness

Not feeling joy from things that were once enjoyable

Health-related signs of overtraining

Increased occurrences of illness

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6.3 What triggers the possibility of injuries and overtraining in advanced activities
supported with music in a group?
PATTERN OF MOVEMENT
HIGH WEIGHTS
BAD OR INCORRECT
ADJUSTMENT OF THE BIKE
OR OTHER TOOL
IMPACTS BY JUMPS
LOAD ON THE SPINE
FATIGUE
So, what can we propose to avoid over training and injuries?
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Increased blood pressure and at-rest heart rate
Irregular menstrual cycles; missing periods
Weight loss; appetite loss
Constipation; diarrhea
An incorrect movement pattern with loads is cause for caution as the
probability of injury is high. We will never jump with loads on the spine or
movements with repetitive stress in one part of the body.
The load we move must be adjusted to our capacity. For this there are force
measurement tests that serve as a reference for working with loads or
weights.
A poor adjustment or placement of the height of the saddle on the bike, the
handlebar or the position of the body is a cause of injury, especially if it is
caused by repetition, which we call repetitive stress.
We also refer to height descents in this case of the step or a box, from which
we will not jump down. In addition, in a session with jumps, you have to plan
very well the breaks and the type of exercise, the height of the jumps and the
effect of the fall when contacting the ground, introduce stretches and take
care of the state and placement of the material.
One of the most common injuries, discomforts, pains that we are going to
find are those related to the spine. It is our responsibility to teach the
alignment, plan exercises without overloads, reinforce it and compensate for
it to avoid serious injury. Progressive work is necessary and avoid exercises
that cannot be done depending on the direction of movement
The main cause for the loss of technique in exercises, especially in
competition, is the appearance of fatigue. When the performance of the
exercise slows down, the direction of movement changes, or the repetitions
or the height of a jump decrease, fatigue has set in; It is therefore time to
think about whether to continue or not (depending on the aim of the class)
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 In most gyms or fitness centers, the solution sought (given that group classes contemplate
many circumstances in which it is difficult to individualize) is the creation of classes by levels.
-The schedule can be organized by degrees of difficulty depending on the activities (for
example, a crossfit session is higher in requirements than a muscle toning session or GAP)
-or establish several levels of the same activity in the schedule (for example, initiation,
intermediate or advanced)
-Another solution is to modify the exercises for beginners in class and do variations. Les Mills
in his classes always introduces this proposal, with which we do not limit the motivation of our
students, which is another factor to take into account in group activities.

The second solution is to prevent using equipments and materials properly; in advanced
activities this factor is essential:

TRADE MILLS The treadmill - is a stationary device used

https://youtu.be/8i3Vrd95o2k for walking, running or climbing. It consists
of a continuous moving belt powered
electrically or manually by the person using
the machine. There are many parts: Belt,
screens and controls, safety features,
storage wells. Follow the safety instructions

WEIGHTS Bars, discus, dumbbells, kettlebells, russian

https://youtu.be/op_il8dQNUA weights, medicinal balls, rings…all these
materials should be placed correctly, keep
it clean and review to change if they are
defective, therefore to take care if they fall,
crash on the floor or are not well adjusted.

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BIKES
https://youtu.be/MaI2Y9pLDJc
ELLIPTICAL BIKES
https://youtu.be/j38LNpTLwzY
BOXING BAG
https://youtu.be/1GDaMt_5VP
4 themselves. More intense sessions should
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Types of stationary bikes
Upright bike: One of the most popular
types.
A recumbent stationary bike: you sit in a
comfortable reclined position on a larger
seat.
Dual-action bike is the least like a regular
road bicycle.
Tips in mind:
Always position your body correctly and
use proper form.
You could fall off the bike or injure yourself
if you don’t balance yourself correctly.
This low-impact machine is gentle on the
knees and is simple to use. provide simple
step-by-step directions on the use of that
particular machine.
Elliptical trainers also don't require much in
the way of proprioception or balance, and
they don't really simulate any "real world"
activity. To improve the fitness for daily
living, consider adding functional fitness
training into the workouts.
Take safety precautions before starting.
Beginners should not overextend
be shorter. Remember, even five minutes
on a heavy bag is a great workout. Use
regular boxing gloves, thin bag gloves or
even heavy work gloves.
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STEP The step can be used by beginners or
https://youtu.be/MlHrVaMrAC advanced exercisers alike, the height of the
0 step can be adjusted
The height of the step can increase or
decrease intensity depending on the type
of movement. While a higher step
decreases the intensity of upper body
movements, it conversely increases the
intensity for lower body movements.
Cautions the height of the platform should
not cause the angle of the knee joint to flex
less than 90 degrees when stepping up
onto the platform of the step.

BALLET BAR Adjust the height and take care of the

https://youtu.be/FrISNpG0bZk cleaness and the state of conservation.
Don't pull or push heavily and don't jump
over it.

MINI TRAMPÒLINE Check Rebounder Before Exercising

https://youtu.be/R7WEYi_snb Choose an Appropriate Rebounding Area
M Rebounders are an indoor exercise tool, but
that does not mean you can set them up
anywhere without risks. You need to make
sure there is enough space for you to
bounce safely.

TRX AND FITBALLS The device is wrapped around a pole or

tree and provides resistance for doing knee
tucks or pushups. The straps can also be
gripped while leaning back to perform a
variety of challenging exercises and a full
cardio and weight-based workout.
If people are in bad shape and don’t tackle
the TRX workout in the right way then
there is a risk of musculoskeletal and joint
injuries, as well as hyperextension of wrists,
elbows, shoulders, ankles and knees.

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 TASK 6: DO AN INFOGRAPHIC OR POSTER WITH RECOMMENDATIONS AND OR SAFETY
RULES OF USE FOR EACH DEVICE OR TOOL ( READ ALL THE ARTICLES IN 6.4 DOCUMENT IN THIS
LESSON
https://docs.google.com/document/d/1Jyl7iBzBanxWptv9zzC-6WkXUP1OpQbmpUJAknnimbQ/edi
t?usp=sharing)
.

TASK 7: WATCH VIDEOS AND GIVE YOUR OPINION ABOUT HOW YOUTUBERS PROPOSE TO
PREVENT INJURIES AND ACCIDENTS WITH THOSE MATERIALS

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