Fall 2013 Instructor: Melissa Kelly

Cross-training in sports and fitness refers to the combining of various exercises to work various parts of the body. (umbrella term)

One particular activity works certain muscle groups, but not others; cross-training aims to eliminate this.

A person can benefit from continuing to improve their fitness level and overall performance with these cross-training activities as well as improve upon their weaknesses Circuit training is often a good way to cross train

Several new gyms/programs have cross training/circuit training as the foundation for their everyday workouts
Ex. CrossFit, P90x, Insanity

American College of Sports Medicine (ACSM) recommends the following for improved health:
(note: these are minimum requirements/guidelines)

CARDIOVASCULAR EXERCISES
20-60 min of moderate to vigorous activities (these numbers
increase for large weight loss goals or higher fitness goals)

All or most days of the week

MUSCULAR STRENGTH EXERCISES

Minimum 2 days/week

8-10 exercises; 2-4 sets and 8-12 reps of each exercise

24-48 hours rest in between lifting consecutive muscle

groups LIFT all major muscle groups to ensure balance

Perform exercises that target large muscle groups first

Major Muscle Groups

Back
Latissimus Dorsi Trapezius

Chest
Pectoralis Major Pectoralis Minor

Legs
Quadriceps
Hamstrings Gastrocnemius (calf)

Shoulders

Deltoids

Arms
Biceps Triceps

Core

Rectus Abdominus External Obliques Gluteus Maximus

Constant training or performing the same exercises (sports) over and over again trains the same muscles in the same way (i.e. throwing in baseball) Overuse injuries often develop when joints and/or muscles are asked to constantly repeat the same movement over and over again without any breaks

Otherwise known as overtraining injuries

Athletes must perform supplemental exercises that train their muscles in different ways and help strengthen any weaknesses they have

This is also true for the average person exercising for health or specific fitness goals. (i.e. an avid runner should incorporate other cardio activities such as biking, swimming and some sort of strength training into their programs as well)

Proper form should be used with all strength training movements to prevent the most common forms of injury

Weight should not be used or increased if someone cannot demonstrate proper form. Increased flexibility (mobility) may help with form as well. Specific time should ALWAYS be set aside to work on mobility to ensure safe. Effective exercise participation long term.
RICE:

If an injury does occur, perform the following:

Consult an athletic trainer and or physician if pain persists Medication with anti-inflammatory properties (i.e. ibuprofen) may also be used as prescribed When resting an injured area, think of exercises you can perform that dont involve that area in order to maintain fitness level.

REST ICE COMPRESSION ELEVATION (if necessary, i.e. an ankle sprain)

All movement starts from the center of the body or core.

Training core muscles and maintaining a solid core should be the foundation of every exercise program. Contracting the core should also be a focus in every lift/exercise a person performs.

It is suggested that exercises performed should mirror or mimic movements used in daily life.

Train functionally Maintain the bracing sequence in all lifts, exercise AND daily activities

Key strength exercises such as the squat, pushup, deadlift, elbow bridge/plank are a few examples that train several muscles at once and incorporate several joints.

These exercises and many using free weights are more difficult and can be more beneficial for the overall health of our bodies Weight machines often eliminate the core muscle from the movement and limit the range of motion.

High intensity training is different for everyone. Depends on ones fitness level (i.e. high
intensity for a cardiac patient is very different than a Division 1 running back)

It is important to vary your exercises/workouts, this can go for time and intensity as well as the movements/lifts performed

For example distance runners can still improve their running times by performing in a few short, high intensity workouts in between their running days

If an exercise/workout is extremely intense it will need to be shorter in duration.

Common Myth

Lifting weights makes females bulky like men Lifting heavy in general will make you put on mass and will not aid in weight loss

The weight selected should always be challenging. If it is not challenging you, you arent progressing Low weight-High reps may not always be the answer for weight loss/toning

Depends on the persons goals Focus on clean eating is 90% of the equation

Plyometrics

Ex. Box jumps, broad jumps, jump rope, line hops, hurdles
Ex. Swings, shoulder press, goblet squats, high pulls, clean and press Various poses to increase flexibility and core strength Ex. Spinning, running, swimming, aerobics Ex. Agility drills, ladders, sprints Change up time and number of reps to make a workout more intense or different

Kettlebells

Yoga

Cardio

Sports Conditioning

Free weights and Bodyweight

Change things up!!! If it has been your routine for more than 2 months it is time to start something new or write a different workout Always train functionally!!