Street Hornets Self-defense & Personal Training

The core, is the center – hips, hips, hips.

Strong core muscles are essential. That’s because weak core muscles can lead to more fatigue, less endurance and injuries.

Building your core has a multitude of benefits.

• Improves Balance
• Increases Stability
• Boosts Your Power
• Supports Strength Training

Nervous System: to perform coordinated and skilled movements, you must have coordination between the muscular & nervous system. 2 parts of the nervous system: central nervous system (CNS), peripheral nervous system (PNS).

Organization of the nervous systems: CNS: composed of the brain and spinal cord. Control Centre. PNS: composed of nerves that connect the extremities to the brain. Delivers information about all body parts to the brain (CNS) for processing.

ATP (adenosine triphosphate) is our energy currency, if you want to perform you pay for it in ATP.

• Anaerobic: without oxygen,
• Aerobic: with oxygen.

Interaction of the energy systems: at rest: only small amounts of energy are needed, and they are supplied almost exclusively through aerobic metabolism of fatty acids.

Steady state exercise: after the supply of oxygen meets the demand, the muscle cell create ATP using the breakdown of glycogen and glucose through the aerobic system.

Strenuous: during strenuous exercise when energy demand increases rapidly and intensity is high, the anaerobic system will have to provide ATP.

During Recovery: although the need for a higher supply of oxygen is reduced or eliminated after an exercise session, the body continues to take on high levels of oxygen than it needs at rest. To pay off the oxygen debt as well as to facilitate recovery. Longer you work – longer the recovery.

1. ATP/CP Phosphagen system (1ATP) can continue until creatine phosphate depleted in the cell 10 seconds – recovery 3-4 minutes
2. Anerobic glycolytic system (2-3ATP) 10 seconds to 2 minutes
3. Aerobic glycolytic system (38ATP) moderate post 2 minutes
4. Fatty Acid oxidation system (100+ATP) low intensity, high amounts of oxygen

Agonist & Antagonist: The muscle that provides most of the tension is referred to as the prime mover, or agonist. The muscle that performs the opposite movement to the agonist, generally located on the opposite side of the limb, is called the antagonist.

Hypertrophy: muscles growing stronger and larger, we see increases in: muscle fibre size, muscle contractile strength, coordination among muscle groups, muscle fibre recruitment, tendon and ligament contractile strength, and bone strength.

Fast twitch: Speed/force, Anaerobic, Produce and use ATP quickly (also fatigue quickly)

Slow twitch: Endurance, Aerobic, High amount of mitochondria

Slow Twitch Fibres (endurance): contain a higher amount of mitochondria compared with fast twitch fibres, (aerobically). You can’t change your makeup, but can train fast twitch.

Fast Twitch Fibres (speed/force): have the ability to produce and use ATP more quickly, (anaerobically).

Isometric Training: Isometric training involves static muscle contraction in which the length of the muscle does not change when force is applied against a fixed resistance (e.g., static plank, wall sit, yoga postures). Isometric training has certain limitations.

Isotonic Training: Isotonic training involves both concentric and eccentric muscle contractions. In a concentric contraction, the muscle shortens as the joint moves against the force of resistance. In an eccentric contraction, the muscle lengthens as the joint moves back toward its starting point. Isotonic training includes either constant or variable resistance.

Range of motion (ROM): refers to the amount of movement around a particular joint.

PROM / AROM: PROM (Passive Range of Motion) in any joint is normally greater than AROM (Active Range of Motion) because the individual is relaxed and doesn’t need to activate stabilizing or postural muscles.