Developing Physical Fitness
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Transcript of Developing Physical Fitness
Developing Physical Fitness
Physical Activity and Health
1996: : “Individuals who engage in moderate intensity exercise
for at least 30 minutes for most, or preferably all, days of the week, can improve their health and decrease their risk for disease.”
Additional health benefits can be derived from increasing the time and/or intensity of physical activity.
It’s never too late to be active!
Physical Fitness
Ability of the body’s systems to function efficiently and effectively.
One is “physically fit” if they have the ability to:“carry out daily tasks with vigor and alertness,
without undue fatigue, and with ample energy to enjoy leisure-time pursuits and to meet unforeseen emergencies.”
Fitness and Mortality
Moving from the lowest fitness category (bottom 20% as assessed by time on a treadmill stress test) to the next 40% category, reduces risk of death from all causes by 58%.
Moving to the top 40% or athletic category lowers risk by 65%
Physical Activity, Physical Fitness, and Health Hypokinetic diseases
Diseases caused by insufficient physical activity, often in conjunction with inappropriate dietary practices.
Hypertension (high blood pressure) Heart disease Chronic low back pain Obesity
Physical Health Benefits Enhanced cardiovascular function Reduction of many CV disease risk factors Increase ability to perform tasks of daily living Reduced risk of muscle and joint injury Improved work performance Improved physical appearance and self-image Energy Resistance to fatigue
Psychological Health Benefits
Reduction of susceptibility to depression and anxiety Management of stress Enhancement of self-concept and esteem Socialization through participation in physical activities Mitigate the debilitating effects of old-age or retain a
more desirable level of health for a longer period of time
Effects of Training
Lower pulse rateLarger stroke volumeLower rise in blood pressureSlower respiration rateLower rate of lactic acid formationFaster return to “normal”
Effects of Training
Greater cardiorespiratory efficiency.Greater endurance.More “work” can be performed at less cost.Improvement in fitness components.Coordination and timing of movements are better.
Principles of Fitness TrainingPrinciple of overload To improve, one must perform more than one’s normal
amount of exercise.“Placing greater stress on the body than it is accustomed to.”
Principle of specificity Programs should be designed in relation to specific goals in
mind.
Energy Production for Physical Activity
Use of ATP as energy to perform muscular activity. Two ways to produce ATP:
Anaerobic systemWithout oxygenHigh energy expenditure, short time
Aerobic systemWith oxygenLower rate of energy expenditure, longer period of time
Physical Fitness
Health fitness Body composition Cardiorespiratory
endurance Flexibility Muscular endurance Muscular strength
Performance or skill-related fitness Agility Balance Coordination Power Reaction Time Speed
Body Composition
Percentage of body weight composed of fat as compared with fat-free or lean tissue.Obesity is associated with numerous health
problems and earlier mortality. In 2004, and estimated 62% of adults were either overweight
or obese, and 13% of children were overweight. Determination of the cause of obesity is
important.
Body Composition
Body composition is primarily influenced by nutrition and physical activity.
Energy balance is important to achieving a favorable body composition.
Energy expenditure through: basal metabolism (maintenance of essential life functions) work (including exercise)
Energy Balance Number of calories taken into the body as food -
Number of calories expended
Energy or caloric balance Caloric expenditure
Neutral balance » Caloric intake equals expenditure.
Positive balance» More calories consumed than expended.
Negative balance» More calories are expended than consumed.
Body Composition Improvement
Decreasing percentage of fatDecrease caloric intake through diet.Increase caloric expenditure through physical activity and
exercise.Moderate decrease in caloric intake and moderate increase in
caloric expenditure. Follow sound practices
Obsession with weight loss, in conjunction with many other factors, may contribute to the development of an eating disorder.
Cardiorespiratory Endurance Body’s ability to deliver oxygen effectively to
the working muscles to perform physical activity.
Most important component of health fitness. Helps prevent hypokinetic disease. Concerned with the aerobic efficiency of the
body.
Planning a Fitness Program Threshold of training
Minimal level of exercise needed to achieve desired benefits. Target zone
Defines the upper limits of training and the optimal level of exercise.
FITT formula Frequency, Intensity, Time, and TypeNeeds and goals of individual Program should meet the goals of the individual
Target Zone
HRMAX=220 bpm - age Target zone = 60% to 80% HRMAX
Lower threshold target HR= HRMAX x 60% Upper threshold target HR= HRMAX x 80% Calculations for a 20-year-old
HRMAX =220-20=200 bpmLower threshold = 200 bpm x 60%=120 bpmUpper threshold = 200 bpm x 80%=160 bpm
FITT formula Frequency
Number of sessions each week Intensity
Degree of effort put forth by the individual during exercise.
TimeDuration of activity
TypeMode of exercise being performed
Cardiorespiratory Endurance
Frequency: 4 to 5 times per week Intensity: 60% to 80% HRMAX
Time: 20 - 60 minutes Type: Aerobic activities
– Jogging– Running– Walking– Dancing– Cross Country Skiing– Biking– Swimming
Muscular Strength and Endurance
Muscular strength is the ability of a muscle or a muscle group to exert a single force against a resistance.
Muscular endurance is the ability of a muscle or muscle group to exert force repeatedly or over a period of time.
Maintenance of proper posture; protect joints. Production of power to enhance performance. Use it or lose it!
Hypertrophy
The increase in size of muscle cells due to physical activity or exercise.
The decrease in size of muscle cells due to inactivity
Atrophy
Flexibility
Maximum range of motion possible at a joint Joint specific: better range of motion in some joints
than in others. Can prevent muscle injuries; improve low-back pain Decreased flexibility can be caused by:
Sedentary lifestyle (lack of use of muscles) Age High amounts of body fat Stress
Flexibility Improvement of flexibility
Ballistic stretching» Momentum generated from repeated bouncing to
stretch.» Not recommended- may overstretch the muscle.
Static stretching» Slowly moving into a stretching position and holding for
a certain period of time (10-30 seconds; 5 times).Contract-relax technique
» Relaxing of the muscle to be stretched by contracting the opposite muscle (hamstrings/quadriceps)
Conducting Fitness Programs
Make fitness enjoyable. Establish goals and a plan of action to attain them. Monitor progress. Provide for maintenance of fitness. Fitness requires personal commitment.