Transcript Developing a Fitness Program: An Introduction

KIN 325
PRINCIPLES OF
PHYSICAL FITNESS
INTRODUCTION
1. Health Risk Factors
2. Physical Fitness: What is it?
3. Components of Physical Fitness
4. General Principles of Physical Training
5. Planning an Exercise Program
Introduction
1. Health Risk Factors
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100 years ago, the average life expectancy was
only mid to late forties.
Risk Factors of circa 1900: infectious diseases
such as pneumonia, tuberculosis and smallpox
Today’s risk factors are mainly related to one’s
lifestyle
Health risk factors of today
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inactivity
high fat diets
smoking, alcohol, and drugs
inadequate stress management
environmental pollution
Lead to development of chronic
diseases such as heart disease and
cancer
Leading Causes of Death, 2005
Cause of Death
% of total deaths
1.
Heart Disease
28.0
2.
Cancer
22.7
3.
Stroke
6.5
4.
Chronic lung disease
5.2
5.
Accidents
4.3
6.
Diabetes
3.0
7.
Influenza & Pneumonia
2.7
8.
Alzheimer’s Disease
2.6
9.
Kidney Disease
1.7
10.
Septicemia
1.4
(systemic blood infection)
National Center for Health Statistics, 2005
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Most important lifestyle factor?
INACTIVITY.
Direct correlation between fitness
and mortality rates for all-cause
deaths, cardiovascular disease
deaths, and cancer deaths
Decrease in number of deaths from
heart disease
Activity also improves the quality of life over the
life span – increase in functional capacity
2. Physical Fitness: What is it?
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the ability of the body to adapt to the demands
and stresses of physical effort.
The ability to perform moderate to vigorous
levels of physical activity without undue fatigue
(American College of Sports Medicine).
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 (The President’s Council
on Physical Fitness).
Physical Fitness
Achieved through activity
Lack of activity – Hypokinetic disease such
as obesity and osteoporosis
*muscles atrophy and become weaker
*bones lose density
*joints stiffen and lose ROM
*cellular energy systems degenerate
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Exercise: physical activity that is
planned, structured, repetitive, and
purposeful in the sense that
improvement or maintenance of
physical fitness is an objective.
Physical activity: any bodily
movement produced by the skeletal
muscles that results in an increase in
energy expenditure.
3. The components of Physical Fitness
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Skill-Related Fitness
Agility
Balance
Coordination
Speed
Power
Reaction Time
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Health-Related Fitness
Cardiorespiratory
Endurance
Body Composition
Musculoskeletal
a. flexibility
b. muscular strength
c. muscular endurance
Skill-Related Fitness Components
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Agility- the ability to rapidly change the
position of the entire body in space with
speed and accuracy.
Balance- the maintenance of equilibrium
while stationary or moving.
Coordination- ability to use the senses to
perform motor tasks smoothly and
accurately; that is, in a highly efficient
manner.
Skill-Related Fitness Components
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Speed- ability to perform a movement in a
short period of time.
Power- the ability to apply force quickly.
Reaction time- time elapsed between
stimulation and the first measured
movement response.
Health-Related Fitness Components
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Cardiorespiratory endurance- the ability to
continue in strenuous tasks involving large
muscle groups for extended periods of time.
Depends on a variety of factors:
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Ability of the lungs to deliver oxygen to the
bloodstream
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Heart’s capacity to pump the blood
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Ability of the nervous system and the blood
vessels to regulate blood flow
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Capability of metabolic machinery to use
Health-Related Fitness Components
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Body composition- refers to the
relative amounts of lean body tissue
(muscle, bone, and water) and fat in
body.
Overweight vs obese
Men
Overweight
> 20%
Obese
> 25%
Ideal
< 15%
Health-Related Fitness Components
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Musculoskeletal fitness- made up of three
components: flexibility, muscular strength,
and muscular endurance.
Flexibility- functional capacity of the joints
to move through a full range of motion.
Muscular strength- the amount of force a
muscle can produce with a single maximal
effort.
Muscular endurance- the ability to sustain
a given level of muscle tension.
4. General Principles of Physical Training
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Overall objective: to cause
biological adaptations that will
improve the functional capacity of
a particular body system.
1. Overload principle
A body system must be exercised at a level
above which it normally operates in order for the
system to function more effectively. This can be
accomplished as follows:
• Increasing the frequency of exercise
• Increasing the duration of exercise
• Increasing the intensity of exercise
2. Training Specificity Principle
• Adaptations depend on the type of
overload imposed.
• Exercise that develops one aspect of
fitness contributes little to other
components of fitness.
• Therefore, to develop a particular
fitness component, exercises must be
performed that are specifically designed
for that component.
3. Individual Differences Principle
Genetic factors influence the training
response. Some people respond more readily
to a specific training workload than others
4. Reversibility Principle
Once a person reaches a certain fitness level,
regular physical activity must be maintained
to prevent de-conditioning, or loss of
functional capacity.
5. Planning an exercise program
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Set general goals
Fit for what? Ultimate goal - wellness
that lasts a lifetime.
Improve body comp, cardiovascular
endurance, muscular strength,
sprinting speed, fitness for soccer
2. Choose the appropriate activity
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Consider the training specificity principle
3. Assessment
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Assess current fitness level. Helps to set
realistic and specific goals.
4. Plan the training load
Set a target intensity, duration, and
frequency for each activity – overload
principle
Get in shape gradually!
General recommendations
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Warm up before exercising, cool
down afterwards
Cycle the volume and intensity of
your workouts
Find a suitable training partner
Keep a training log
Listen to your body, and get
adequate rest
Physical Activity Pyramid