Transcript 4.4 Principles of Fitness for Health

Principles of Fitness for Health
By Jennifer Turley and Joan Thompson
© 2013 Cengage
Presentation Overview
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Total Fitness For Health
Fitness Testing
Aerobic and Resistive Exercise
The Overload Principle
Logging Activity for Weight Control and
Health
Total Fitness for Health
• “Fitness is health!”
• It has been document that individuals
who are physical fit have far less
mortality and morbidity as compared to
their sedentary counterparts.
• What does being physically fit mean?
• What are the health benefits of
exercise?
The Values of Exercise
Exercise Value
General Health
Specific areas of benefit
Improved mental health
Increased feeling of vigor
Improved sleep pattern
Increased bone density
Decreased risk of chronic diseases such as cancer, heart
disease, diabetes, arthritis, and vascular diseases
Body Composition
Decreased percent body fat
and Weight Control Increased lean body mass
Stabilized body weight
Increased metabolic rate
Improved muscle tone
Cardio-Respiratory Improved circulation (pumping capacity of the heart, stroke
Health and Fitness
volume, oxygen delivery capacity to the tissues, and
promotion of wound healing, decreased tendency for
infections)
Increased oxygen uptake
Improved lipid profile, decreased total cholesterol (increased
HDL, decreased LDL), decreased triglycerides
Decreased blood pressure
Decreased heart rate
Increased efficiency of metabolic processes (fat metabolism
and carbohydrate metabolism)
Athletic Performance Improve competitiveness in sporting events
Body Sculpting
Fitness Testing
• The accumulated score from the
elements of evaluating:
– Aerobic capacity
– Muscular strength
– Muscular endurance
– Flexibility
– Body composition
• A high overall score is associated with
health and longevity
Developing a Total
Fitness Program
• A safe and effective fitness program to
perform well in Physical Fitness testing
and reduce the risk of injury includes a:
– Warm-up
– Aerobic exercise
– Resistive exercise
– Flexibility exercise
– Cool-down
Aerobic & Resistive Exercise
• Aerobic exercise demands a higher
functioning level of the cardio-respiratory
systems
– The capacity is reflected by VO2max
• Resistive exercise demands a higher
functioning level of the skeletal-muscular
systems
– The capacities are displayed through
measures of muscular strength and muscular
endurance
Aerobic Exercise
• Physical activity where the heart rate can
be elevated and maintained steadily for at
least ten minutes and there is increased
oxygen uptake and delivery to the body
and muscles
• A few examples include walking, jogging,
cycling, swimming, and cross country
skiing
• The three parameters that affect aerobic
capacity are frequency, intensity and
duration of the exercise
Heart rate, exercise intensity, and
physiological responses
The FIT Classification System
• You can use:
– 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:
The FIT Classification System
Factor
F - frequency
(days/wk)
I - intensity
(%MHR)
T - time
(continuous
minutes)
Low
3
Average
4
High
5+
60 – 69
(low)
70 – 79
(moderat
e)
15-45
80-90
(high)
10 - 20
30-60
Resistive Exercise
• One can improve muscular strength or muscular
endurance by determining first, the one-repetition
maximum and then adjusting the amount of:
– Resistance (the amount of opposing weight during the
muscle contraction, strength train at 80% of the onerep-max)
– The number of repetitions of the muscular contraction
and the number of sets completed
– Speed of the muscle contraction
• 3-4 sets of 8-12 reps twice a week to maintain
strength and three times a week to gain strength.
• There are many ways to contract a muscle and
affect muscle strength
Muscle Contractions, Training
Types, and Balanced Lifts
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 type of contraction is
uses when joints are
injured to attempt to
maintain some muscle
strength.
Training Types
Isometric Training
Program involves a
series of isometric
muscle contractions.
Isokinetic Training
The use of special
equipment to control
the speed of the
muscle contractions.
Circuit Training
Combines aerobic
activity with resistive
activity for the purposes
of increasing calorie
burn, reducing
boredom and improving
fitness.
Weight Training
Program involves lifting
weights.
Balance Lifts
Bench press/seated row
Dumbbell bench press/
bent-over row
Shoulder press/lateral pulls
Seated leg press/truck flex
Pectoral fly/bent-over fly
Upright row/dips
Lateral raises/medial pulls
Leg extension/leg curls
Bicep curl/tricep extension
The Overload Principle
• The Overload Principle involves applying
a greater work load than normal on the
cardio-respiratory or skeletal-muscular
systems that leads to increased functional
capacity
• For aerobic capacity improvement, one
must work at least at 70%MHR
• For muscular strength, one must lift at
least at 80% of the 1-rep-max (3 sets of
8-12 reps)
Logging Activity for Weight
Control and Health
• An exercise volume that has been associated
with reducing the risk of chronic disease is
burning between 2,000-3,000 Calories per
week in exercise
• 30-45 minutes of moderate intensity exercise,
3-5 times per week promotes weight loss.
• 60 minutes of rigorous activity per day is
needed to lose weight, keep the weight off,
and improve functional capacity.
Logging Activity for Health
• You can use the following activity log to
evaluate your exercise for;
• Total fitness format
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Warm-up
Aerobic exercise
Resistive exercise
Flexibility exercise
Cool-down
• Calorie burn of activities
– Time x factor x REE ÷ 24
Exercise
Activity
Log
Summary
• The common dominator for exercise is
Calorie burn and a minimum amount of
exercise to yield health benefits is burning
between 2,000 and 3,000 Calories per week.
• To lose weight, to keep the weight off, and to
improve functional capacity 60 minutes of
rigorous activity is needed daily.
• The parameters evaluated in physical fitness
testing include; body composition, flexibility,
aerobic capacity, muscular strength, and
muscular endurance.
Summary
• A total fitness program can support a good
rating on physical fitness testing because it
includes; a warm-up, cool-down, flexibility
exercises, aerobic activities, and resistive
muscular work.
• The three parameters to increase for
improving aerobic capacity are frequency,
intensity and time.
• The three parameters to increase for
improving muscular strength are the amount
of resistance, the number of reps and sets,
and the speed of the muscle contractions.
References for this presentation are the same as those for this topic found in module 4 of the textbook