Transcript 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
 Heart
(high blood pressure)
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 rate
Larger stroke volume
Lower rise in blood pressure
Slower respiration rate
Lower rate of lactic acid formation
Faster 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 Training
 Principle 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 system
 Without oxygen
 High energy expenditure, short time
 Aerobic
system
 With oxygen
 Lower rate of energy expenditure, longer period of
time
Physical Fitness
 Health
fitness
 Body composition
 Performance
or skillrelated fitness
 Cardiorespiratory
 Agility
endurance
 Flexibility
 Muscular endurance
 Muscular strength
 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
important.
of the cause of obesity is
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 fat
 Decrease 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 Type
 Needs 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 bpm
 Lower threshold = 200 bpm x 60%=120 bpm
 Upper 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.
 Time
 Duration of activity
 Type
 Mode of exercise being performed
Cardiorespiratory Endurance
 Frequency:
 Intensity:
 Time:
 Type:
–
–
–
–
–
–
–
4 to 5 times per week
60% to 80% HRMAX
20 - 60 minutes
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.
Atrophy
The decrease in size of muscle
cells due to inactivity
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.