Transcript Student Module_4-4_Shortened

Principles of Fitness for Health
Module 4.4
Components of Fitness
Physical Conditioning- planned program of exercise to
improve particular body system.
– placing regular physical demand on the body causes it to
adapt and function more efficiently.
• The Institute of Medicine recommends at least 60 min/day
• All physical exercise done in a day counts.
• 30-45 minutes of moderate intensity exercise, 3-5 times per
week promotes weight loss.
• 60 mins. of rigorous activity per day needed to
lose weight, keep the weight off, and improve
functional capacity.
1. Institute Overload
2. Overload achieved by FIT
– Frequency, Intensity, Time
3. Overload results in
– Strength- Endurance – muscle and heart
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Benefits of Physical Activity
FITNESS is defined as the ability to perform routine physical
activity without undue fatigue.
• SYNERGY: Combined action or operation [fitness and nutrition]
 Nutrition contributes to athletic performance; regular
exercise contributes to a person’s ability to use and store
nutrients.
• Being fit is more than being free of disease.
– less mortality and morbidity than sedentary counterparts.
– vitality and enthusiasm for life.
– Increased self-confidence
– Easier weight control
– Stronger bones
– Improved sleep
– Lower risks of diabetes, hypertension, heart disease
** Release of neuropeptide endorphins that relieve pain, increase
mood and overall sense of well-being.
Components of Fitness
Aerobic CAPACITY - Cardiorespiratory Endurance
“Efficiency with which the body delivers oxygen and
nutrients to cells and transports waste from cells."
• 60 minutes per day
• Regular aerobic exercise strengthens the heart muscle
• increases amount of blood pumped with each heart beat
– Decreases resting heart rate by improving cardiac output (volume
of blood being pumped by the heart in one minute)
– Important to exercise with elevated heart rate
– Builds and maintains muscles; produces a greater proportion of
lean body tissue; Use of large muscle groups (arms/legs)
• Heart controls O2 to all muscles; heart health has a direct impact on
performance, both endurance and strength
• Target heart rate: rate to achieve a cardiovascular conditioning effect—
fast enough to push the heart but not so fast as to strain it
– Maximum heart rate- max amount of heartbeats/min that can be
attained. MHR = (220 – age)
– Aerobic zone MHR x 0.6 - MHR x 0.85
Muscle
Aerobic and Resistive Exercise
• Aerobic EXERCISE demands a higher functioning level of the
cardio-respiratory systems.
• Physical activity where heart rate elevated and maintained
steadily for at least 10 minutes. Provides increased O2 uptake
and delivery to the body and muscles, Ex: walking, jogging,
cycling, swimming, and cross country skiing
• The 3 parameters that affect aerobic
capacity are frequency, intensity
and duration of the exercise
• RESISTIVE exercise demands a
higher functioning level of the
skeletal-muscular systems
– Measured by muscular strength
and muscular endurance
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Components of Fitness
• Consult your physician before beginning any type
of rigorous fitness program. Exercise stress
test monitors heart function under stress to detect
abnormalities that would not occur in normal
conditions (men >age 40; Women >age 50)
STRENGTH
 Ability of muscles to work against resistance
 Builds and tones muscles for work or
play and to prevent injury
 Provides muscle endurance- power of the muscle to keep
working over a long period of time
 Muscle Hypertrophy
 Increases muscle mass –
greater # muscle fibers
 Decreases fat mass
 Muscle Atrophy
Muscle Contractions Training Types
Isotonic muscle contractions
• Eccentric Muscle Contraction
– Muscle is elongating while contracting or
generating tension
• Concentric Muscle Contraction
– Muscle is shortening while contracting or
generating tension
Isometric Muscle Contraction
– Static muscle length while muscle
generates tension. This contraction
is uses when joints are injured to
attempt to maintain some muscle
strength.
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Training Types
• Isometric Training
– Program involves a series of isometric muscle contractions.
• Weight Training
– Program involves lifting weights.
Warm-up, Stretching and Flexibility
A good WARM UP gradually increases heart rate; much like oiling a
squeaky wheel;
1. Stimulate the cardiovascular system and lungs, as well as
preparing the muscles for vigorous activity
2. Increases overall body and muscle temperatures which increase
blood flow to the active muscles.
3. Increases temperature helps to increase the rate of energy
production.
4. Increases flexibility of muscle fibers
5. Reduces the stress on the heart.
6. Stimulates circulation to muscles, tendons and ligaments; injuries
less likely
7. Mentally prepare you for your workout.
GENERAL WARM-UP – Involves activities that stimulate and increase
the blood flow to the working muscles. Such activities as jogging,
jumping jacks or some basic calisthenics, are effective warm-up
exercises.
Warm-up, Stretching and Flexibility
STRETCHING focus is specifically on stretching muscles.
• Problematic to confuse warming up with
stretching.
– muscles need warm first to achieve
optimal stretch.
• FLEXIBILITY –range of motion
Ability to bend or extend without injury
Static stretches vs “bouncing” stretches
• Although warm ups and stretching generally
occur in the beginning of a workout
session, they are two different concepts
The Overload Principle
• The Overload Principle involves applying a greater work
load than normal on the cardio-respiratory or skeletalmuscular systems that leads to increased functional
capacity
• For aerobic capacity improvement, one must work at least at
70% MHR (maximum heart rate)
• Overland principle is achieved through FIT (frequency,
intensity, and time)
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The FIT Classification System
• F-frequency (times per week)
• I- intensity (percent of maximum heart rate, %MHR)
• T-time (the number of minutes that the elevated heart
rate is maintained
– To classify your level of cardiovascular competency
by the following table:
Factor
F - frequency
(days/wk)
I - intensity
(% MHR)
T - time
(continuous
minutes)
Low
3
Average
4
High
5+
60 – 69
(low)
70 – 79
(moderate
)
15-45
80-90
(high)
10 - 20
30-60