Designing a Personal Fitness Program Chapter 3

Health-Related Fitness

Health-Related Fitness is your ability to become and stay physically healthy Body Composition

Cardiovascular fitness

Muscular Strength

Muscular endurance

Flexiblity

Health-Related Fitness

Body Composition- relative percentage of body fat to lean body tissue, including water, bone, muscle and connective tissue

Cardiovascular Fitness- The ability of your body to work continuously for extended periods of time. Also called cardiorespiratory because it involves the lungs

Muscular Strength- The maximum amount of force a muscle or muscle group can exert against an opposing force

Muscular Endurance- The ability of the same muscle or muscle group to contract for an extended period of time without undue fatigue

Flexibility- the ability to move a body part through a full range of motion

Skill-Related Fitness

Skill-Related Fitness is your ability to maintain high levels of performance on the playing field. Agility

Balance

Coordination

Speed

Power

Reaction Time

Skill-Related Fitness

Agility- The ability to change and control the direction and position of the body while maintain a contestant, rapid motion

Balance- The ability to control of stabilize the body while standing or moving

Coordination- Use the senses to determine and direct the movement of your limbs and head

Speed- The ability to move the body quickly

Power- The ability to move the parts swiftly while simultaneously applying the maximum force of your muscles

Reaction Time- The ablity to react or respond quicly to a stimulous

FITT Principle

The Overload Principle- In order to improve your level of fitness, you must increase the amount of regular activity or exercise that you normally do.

Frequency

Intensity

Time

Type

F.I.T.T.

CARDIOVASCULAR TRAINING

MUSCLE TRAINING

Frequenc

y

3-5 days/ week; Alternate exercise types to help avoid overuse injuries and

boredom

Rest each joint area and muscle group

48-72 hours between workouts.

Very intensive workouts may

require extended rest intervals

Intensity

60-90% maximum heart rate (max = 220 - age) or 50-65% functional

capacity*

65-85% of 1 Repetition Maximum

(1RM) Beginners should remain near lower end for safety

Time 15-60 Minutes work up to this slowly for

safety

1-3 Sets of 6-14 Repetitions per

exercise Beginners should use lighter weight at higher

repetitions for safety

Type Of

Exercise

All continuous rhythmic

movements including but not

limited to: Walking; Cycling; Aerobics;

Stair climbing; Rowing; Swimming;

Running; Cross Country Skiing

All resistance exercise including but not limited to: Machines, Plate

loaded; Free weights, Manual

resistance

Principle of Specificity

Specificity Principle- Overloading a particular component will lead to fitness improvements in that component alone

Principle of Progression

Progression Principle- As your fitness levels increase, so do the factors in your FITT

Stages of Progression Initial Stage, improvement Stage, Maintenance Stage

Trainability- How quickly your body adapts to exercise Plateau- a time where little or no physical improvements

take place

Detraining- The loss of functional fitness tha occurs when one stops fitness conditioning

Restoration- the ways in which you can optimize your recovery from physical activity or exercise Age, experience, environment, rest, nutrition and fluids

Principle of Progression

Overtraining and Health Problems

Overtraining- Exercising or being active to the point where it begins to have negative effects Chronic Fatigue

Insomnia

Constant muscle soreness

Rapid weight loss

Loss of appetite

Elevated resting HR

Elevated blood pressure

Weakend immune system

In females, absence of menstrual cycle

Warm up, Workout, Cool down

Warm up- a variety of low intensity activities that prepare the body for physical activity Cardiovascular Phase- designed to gradually increase the

heart rate and body temperature

Muscular-Skeletal Phase- designed to loosen up the muscles and connective tissue

Workout- a well designed workout plan should incorporate the fitness principles

Cool down- to lower the heart rate gradually Blood pooling- a condition in which the blood collects in the

large veins in the legs