Transcript Power Point on the 5 Components of Fitness

Fitness Components
The 5 Components of Fitness





1. Cardiovascular or Aerobic Capacity
2. Flexibility
3. Muscular Strength
4. Muscular Endurance
5. Body Composition
1. Cardiovascular


The body’s ability to
continuously provide
oxygen to muscles
as work is
performed over an
extended period of
time.
Ex: Running
Purpose Of The Cardiorespiratory
Endurance Exercise Program



To develop the body’s ability to deliver oxygen
to the working muscles of the body and other
tissues.
CRE is the best indicator of overall health
The most important component of physical
fitness and health-related fitness
Acceptable levels of aerobic capacity
(cardio) are associated with a reduced
risk of the following:





high blood pressure
Coronary heart disease
Obesity
Diabetes
Some forms of cancer
Training Heart Rate Range
[(220-age)-resting pulse] x
____% + resting pulse =
target zone
FIT Principle

F= Frequency (How often)
 3-5

days a week
I= Intensity (How hard)
 60%-90%

T=Time (How long)
1
hour
Components of the CR Exercise Prescription

Modality
–

Frequency
–

“How hard”
Duration
–

“How often”
Intensity
–

What form of activity will you choose
“How long”
Progression
Modality
[Type]
 Choose
an activity that:
Involves a large proportion of muscle
mass
– Maximizes the use of large muscles
– Minimizes the use of small muscles
– Involves whole-body, is repetitive, 20-60
minutes duration
–
Modality: Examples





Walking/jogging
Stair climbing
Cycling
Swimming (skill specific)
Selected game activities (i.e., basketball,
soccer)
Frequency


3 - 5 days/week (normal)
Frequency is based on current fitness levels, age
health status, and exercise objectives.
–
Low Fitness Level or Cardiovascular Patients

–
High Fitness

–
Several brief activities per day
3-5 times/week
More than 5 days/week allows for little gain in VO2max.
Gains???
Intensity [How Hard]
How hard a person exercises is
possibly the most important component
of cardiorespiratory exercise
prescription.
 How hard a person exercises is directly
related to the level of cardiorespiratory
improvement.

Intensity #2


Typically, 50 - 85% of one’s capability
Must tailor intensity to the individual
–
–
Low fit individuals may benefit from low
intensities.
Highly conditioned individuals will require higher
levels of intensity to illicit physiological change.
Procedures for Establishing
Intensity




Percentage of Maximum Heart Rate
Percentage of Heart Rate Reserve
Rate of Perceived Exertion (RPE)
Percent of VO2 Maximum
Percentage of Maximum Heart
Rate
–
Maximum heart rate is:
 220-age
for males
 226-age for females
For a 20 year old male maximum
heart rate would be 220-20=200
– 50% of (MHR) : .50 x 200 = 100
–
Percentage of Heart Rate Reserve

Steps using this method:
–
–
–
Determine maximum heart rate
Determine resting heart rate
Determine heart rate reserve(HRR)
 HRR
–
= MHR – RHR
Determine appropriate training intensity.
 50%
of HRR ; .5 x HRR
Example …
Example

20 year old male.
–
–
–
–
MHR = 220 – 20
200
RHR = Heart rate at total rest 60
HRR = 200 – 60
140
Training intensity of 50%= [.50 x 140]+RHR
Duration



20 - 60 minutes
Specific guidelines vary depending on
individual fitness levels and objectives.
Duration is inversely related to intensity ???
Determination of Heart Rate


Electronically
Palpation
Electronic Heart Rate
Determination


Requires specialized equipment (i.e., heart
monitors)
Advantages include accuracy and continuous
display.
Pulse Palpation

Palpation sites
–
–



Carotid artery (neck)
Radial artery (wrist)
Apply light pressure to avoid vagal effect when
using carotid artery.
Resting heart rate – 30 seconds x 2
Exercising heart rate – 15 seconds x 4 ?
Aerobic Capacity Tests



1. The Pacer Test
2. One Mile Run
3. The Walk Test
PACER: Standards for Healthy Fitness
Zone
AGE
MALES: # of laps Females: # of laps
14
41-83
23-51
15
51-94
23-51
16
61-94
32-61
17
61-94
41-61
17+
61-94
41-61
One Mile Run: Standards for Healthy
Zone
AGE
14
Males: 1 mile
run (Min:sec)
7:00-9:30
Females: 1 mile
run
9:00-11:30
15
7:00-9:00
8:30-11:00
16
7:00-8:30
8:00-10:30
17
7:00-8:30
8:00-10:00
17+
7:00-8:30
8:00-10:00
2. Flexibility
 The
ability to
move joints
through a full
range of motion
 Ex: Stretching
What is Flexibility?

Definition: The range of motion (ROM) of a
single joint (i.e., knee) or a series of joints
(i.e., spine)
Two Subdivisions of flexibility


Active Flexibility
Passive Flexibility
Active Flexibility


Also known as dynamic flexibility
Definition: The degree to which the force of
a muscle contraction can move a joint.
Passive Flexibility



Also known as static flexibility
The range of motion of a joint resulting from
some external force.
Passive flexibility is typically greater than
active flexibility.
Benefits of Flexibility




Assists in establishing and maintaining
mobility
Reduce muscle soreness
Reduce risk of low back pain
Improves posture
Benefits of Flexibility #2




Improves muscle coordination
Reduces risk of injury
May allow for improved performance
Relieves stress and tension
Factors that influence
flexibility







Genetics
Joint Structure
Sedentary living
Soft Body Tissue
Age
Gender
Muscle Temperature
Joint Structure

Movement varies depending on joint
structure.
–
–
Limited ROM: example, sutures of the scull
Extensive ROM: example, shoulder
Sedentary Living
Inactivity
leads to low
flexibility levels
Soft Body Tissue

Muscle tissue
–


Excessive bulk (rarely)
Connective tissue
Skin, fat
–
–
Scar tissue
Fat tissue (adipose) acts as a wedge
Age


Aging is negatively related to flexibility
Increased sedentary lifestyle
–
Physical changes in tissues



Chemical structure of the tissues
Loss of fluid in the tissues
Increased calcium deposits
Gender


Females, in general, are more flexible than
males
Gender differences appear to be joint specific
Muscle Temperature




As muscle temperature rises, connective tissue
becomes softer, allowing for more elongation.
Soft tissue temperature changes can increase or
decrease flexibility by as much as 20%
Optimal temperature for muscle elongation: 102 -110
F
Warm - up before stretching seems warranted
Procedures of Flexibility Training
or Stretching



Static Stretching (Slow Sustained Stretching)
Dynamic or Ballistic Stretching
Proprioceptive Neuromuscular Facilitation
(PNF)
Static Stretching (slow
sustained stretching)







Most common and recommended procedure
Associated with limited muscle soreness
May assist in reducing muscle soreness
Stretch the muscle to the point of slight discomfort
(overload)
Hold each stretch for 10 to 30 seconds
Repeat the stretch 2 to 3 times
Flexibility exercise sessions should occur 3 to 5
times per week
Dynamic or Ballistic Stretching




Most dangerous of the stretching
procedures.
Involves the use of repetitive, bouncing.
Virtually abandoned
May lead to soreness and muscle injury.
Proprioceptive Neuromuscular
Facilitation (PNF)

Involves:
–
–
–


Isometric contraction
Contraction and relaxation phases
Normally performed with a partner
Hold the isometric contraction 4 to 5 seconds
Repeat 2- 3 times; 3-5 times per week
Flexibility Tests


Sit and Reach
Shoulder Stretch
Sit and Reach: Standards for Healthy
Fitness Zone
Age
14
BOYS: sit and
reach
8
GIRLS: sit and
reach
10
15
8
12
16
8
12
17
8
12
17+
8
12
Shoulder stretch: Standards for
healthy zone

Passing = touching fingertips together behind
the back
3. Muscular Strength

The ability of a
muscle group to
apply a maximal
force against a
resistance one
time

Bench Press
–
150lbs 1 time
4. Muscular Endurance

The ability to repeat
muscle movement
over a period of
time.

Arm curls
–
3 x 15 reps
Three Types of Muscle Tissue

Smooth
–
–

Cardiac
–

Hollow organs of the body
Stomach, blood vessels
Found only in the heart
Skeletal
–
Allows for movement
Hypertrophy

An increase in muscle mass
Atrophy

Loss of muscle mass
Benefits of Resistive Training




Improved appearance
Increased strength and endurance
Hypertrophy (ncrease in lean muscle mass)
Increased flexibility (ROM)
Benefits of Resistive Training #2



Appropriate body composition
Increased performance in daily living
activities and potentially sport and game
skills
Increased metabolic rate
Metabolism




Includes all energy and material
transformations that occur within living cells
necessary to sustain life
In short, the way the body produces energy
Metabolism slows with age
Slowed metabolism is primarily related to a
sedentary lifestyle
Basal Metabolic Rate (BMR)


Basically, the number of calories required to
sustain life in the resting state
As lean body mass increases, BMR
increases
–
–
Each pound of muscle tissue raises BMR by 30 to
50 calories every 24 hours
Each pound of fat burns 2 calories every 24 hours
Types of Skeletal Muscular
Contraction


Isometric (no change in muscle length)
Isotonic (“weight room” lifting)
–
Concentric contractions (positive)

–
Involves shortening of muscle
Eccentric contractions (negative)

Involves lengthening of muscle
Isometric Contractions





Contractions that involve no change in length of the
muscle (a static contraction)
Involves no skeletal movement
Involves no joint movement
The resistance force is greater than the contracting
force of the muscle.
Example: Pushing outward on the frame of a door.
Isotonic Contractions
 Dynamic
in nature and involve
a muscle length change
 May be either Concentric or
Eccentric
Factors Effecting Muscular
Strength and Endurance Training
 Muscle
 Gender
 Age
Size
Muscle Size



The strength that a skeletal muscle can
produce is related to the cross sectional area
of that particular muscle.
Increases in strength results from an
increase in the size and number of
myofilaments (actin and myosin)
“Use it or loss it”
Gender



Women will experience less hypertrophy as a
result of lower testosterone levels
Women need not be concerned with
appearing like a female “body builder”
Males, present greater strength, only if they
have greater muscle mass.
Age


A loss of skeletal muscle tissue is associated
with aging but primarily due to sedentary
lifestyle
Loss is somewhat preventable and/or
reversible
Muscle Soreness



Results from structural damage of the muscle
tissue or connective tissues.
It is desirable to have small, microscopic
tears in muscle tissue
As the muscle repairs or rebuilds itself, the
end result is a stronger muscle
Avoiding Muscle Soreness





Eliminate or minimize eccentric training
Eliminate or minimize isometric training
Begin training using low intensities
Include stretching in warm-up and cool down
activity
Progress slowly
Repetitions and Sets


One set is made up of a number of
repetitions
Example: One set of 10 repetitions
Precaution!
 NEVER hold your breath while exerting
force when weight lifting
 Exhale as you apply force
 Inhale as you recover
Isometric Training Principles




Increases strength at a given joint angle
Train at a variety of joint angles
Used to be a preferred method of strength
training for athletes
Used in rehab settings
Isotonic Training Principles


Constant resistance, variable speed of
muscular contraction
Most common method of isotonic training is
known as progressive resistance training.
–

All program variations are based on the Principle
of Overload
May use free weights or machines
One Repetition Maximum (1RM)




Determine your 1RM
Take 60% of that value and begin with that
amount of resistance
60% will develop some strength but mostly
endurance
The closer you work to your 1RM, the greater
the strength gains and the risk of injury
Muscular Strength Training

Requires heavier weights at fewer repetitions
–
–
–
High resistive loads (greater than 60% of 1RM)
3-9 repetitions
Minimum of 3 sets (beginners may need to start
with one set, progressing to 2, then 3 sets
Muscular Endurance Training

Requires less weight, higher repetitions
–
–
–
–
Lower resistive loads (less than 60% of 1RM)
15 or more repetitions (>12 reps, >16 reps)
Minimum of 3 set
Note: Muscular strength gains may accompany
gains in muscular endurance.
Practical Guidelines for Isotonic
Training




Most popular form of resistive training
Isotonic movements are used in most daily
activity
Involves working through a full ROM
Resistive weight remains the same, speed of
the contraction or movement is variable
Practical Guidelines for Isotonic
Training #2



Warm up
Adjust equipment
Exercise large muscle groups first
–


Legs or large muscles in the upper body
Begin any resistive training program slowly
and with lower intensities.
Follow the tenets of the Principle of Overload
and Specificity
Practical Guidelines for Isotonic
Training #3


Don’t hold your breath while exerting force
Strengthen your weak side by:
–



Working arms and legs independently
Isolate the muscle group
Work through a full range of motion (ROM)
Protect the back!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
Practical Guidelines for Isotonic
Training #4

Total body workout
–
–
–
Should be done no more than 2 - 3 times per
week
May alternate days
May alternate equipment to save time
Equipment Used For Isotonic
Training


Free weights
Weight machines
Free Weights





Use a spotter
Increased chance of injury
Lack of stability, although it will develop
better balance and muscular control
May build strength faster
Weight increments are easily changed
Weight Machines





Weight increments are usually 5 to 10 to 15
pounds
The machine controls the line of force
Machines offer stability
Fewer injuries
No spotter required
Isokinetic Training Principles



Requires special equipment designed to
control and maintain a constant
predetermined rate of muscular contraction
Computerized - relies on hydrolics
Characterized by variable resistance and
constant speed or velocity of the muscular
contraction
Isokinetic Training Principles #2


Disadvantage: COST
Set rate of contraction based on goals and
objectives.
–
Example: Slow contraction speeds produce
increases in strength at slow speeds of movement
only.
Other Strength Training
Techniques



Circuit Training
Plyometrics
Calisthenics
Circuit Training



Uses a series of 12 to 15 stations
Rotate through the circuit 3 times
Consists of combinations:
–
–
–
–
Weight training
Stretching
Calisthenics
Brief aerobic exercise
Plyometrics




Develops muscle explosiveness and
forcefulness
Consists of an eccentric contraction followed
by a concentric contraction
Involves hops, bounds, depth jumping
High probability of injury
Calisthenics





The body and its extremities provide
resistance
Often used in aerobic dance routines
Ab crunches and push ups are examples
Best suited as a supplement to strength
training rather than as a substitute
Is a good approach for a beginner
Muscle Physiology


An electrical impulse must be present for a
muscle to contract
Motor unit is:
–


An electrical impulse and all the muscle cells it
innervates
As more motor units are called in, the
contraction increases
1RM: All motor units are called in
Muscle Physiology #2


All or none response
Sliding filament theory
–
–
Actin and myosin (myofilaments)
Crossbridges
Types of Muscle Fibers
 Slow
twitch
 Fast twitch
Type I Or Slow Twitch
Associated with aerobic activity
– Adapted to sustained contractions
– Smaller than fast twitch
– Appear red under the microscope
– Depend on oxidative metabolism
–
Type I Or Slow Twitch #2
– Are
resistant to fatigue
– Endurance athletes (long
distance runners) have more
slow twitch fibers
Type II or Fast Twitch
Appear white under a microscope
– Associated with anaerobic activity
– Fatigue easily
– Produce fast, powerful contractions
–
Type II or Fast Twitch
 Explosive
activity
 Successful sprinters have a greater
percentage of fast twitch fibers
 Associated with anaerobic activity
What Determines Fiber Type


Primarily genetics
Given types of training will not develop more
fast or slow twitch fibers
Push-Ups: Standards for healthy
fitness zone
AGE
FEMALES
MALES
14
7-15
14-30
15
7-15
16-35
16
7-15
18-35
17
7-15
18-35
17+
7-15
18-35
Curl-Ups: Standards for healthy fitness
zone
AGE
FEMALES
MALES
14
18-32
24-45
15
18-35
24-47
16
18-35
24-47
17
18-35
24-47
17+
18-35
24-47
5. Body Composition

Lean Body Mass
(muscles, ligaments,
tendons, bones)
VS
Body Fat
(fat is fat)
Overweight vs. Obesity


Overweight individuals
are those who exceed
desirable body weight
by 10% according to
height and weight
charts.
Obese people are those
who have more body
fat than they should
have
OVERWEIGHT

Overweight refers to an excess of body
weight compared to set standards. The
excess weight may come from muscle, bone,
fat and/or body water
OBESITY

Obesity refers specifically to having an abnormally
high proportion of body fat.
–
PROBLEMS RESULTING FROM
1 - Diabetes
2 - Hypertension
3 - High Cholesterol
4 - Orthopedic problems
5 - Cancers associated with it
6 - Increased risk during surgery
7 - Joint problems
Body Mass Index
A measure of body weight
relative to height.
Body Mass Index
Tool used to screen the general population
regarding their risk for chronic disease
Weight (lbs) x 705 = BMI
Height (in)2
BMI is another method to assess
your body composition.
 BMI
can be used to determine if
people are at a healthy weight,
overweight, or obese.
Disease Risk According to BMI
BMI
<20.00
20.00 - 21.99
22.00 - 24.99
25.00 - 29.99
30.00 - 34.99
35.00 - 39.99
>40.00
Disease Risk
Moderate to High
Low
Very Low
Low
Moderate
High
Very High
BMI Results
description / procedure: BMI is calculated from
body mass (M) and height (H). BMI = M / (H x H),
where M = body mass in kilograms and H = height
in meters. The higher the score usually indicating
higher levels of body fat
– scoring:
underweight <20
healthy range 20-25
overweight 25-30
obese >30
–
Common Myths
Myth: BMI Measures Body Fat
Two people can have the same BMI, but a different percent
body fat. A bodybuilder with a large muscle mass and a low
percent body fat may have the same BMI as a person who
has more body fat because BMI is calculated using weight
and height only.
These men have the same height, weight, and BMI, but may
have different percent body fat.
6'3"
Height 6'3"
220 lbs
Weight 220 lbs
27.5
BMI
27.5
Body Composition Methods






Skinfold Measurements *
Underwater Weighing *
Bioelectrical Impedence
Bod Pod (Air Displacement)
Dual Energy X-Ray Absorptiometry (DEXA)
Near Infrared Interactance (NIR) Futrex 5000
Skinfold Measurements

Description: This method is the most widely
used body composition testing method for
assessing percent body fat. Equipment used
for this assessment includes a skinfold
caliper. A Skinfold Caliper is designed
specifically for simple accurate measurement
of subcutaneous tissue. Either a 7 or 3 site
skinfold may be assessed.
7 site skinfold:







chest
triceps
subscapular
axilla
suprailiac
abdomen
thigh
3 site skinfold
(Men):
 chest
 abdomen
 thigh
 (Women)
 tricep
 suprailiac
 thigh
Advantages




Easy to use once skill has been mastered
Does not require much time
Noninvasive method
Inexpensive way of estimating percent body
fat
Disadvantages



Technical sources of error
Mostly concerned with subcutaneous fat
(under the skin)
May not be an ideal measurement for those
who are obese and very lean
Hydrodensitometry (Under water
weighing)



Used to be considered the most accurate
+2.5% if done with experienced subjects
Considered a lab technique Two-component
Model
Hydrodensitometry



BD = BW/BV
Body weight = measured on a regular scale
Body volume = measured using hydrostatic
(underwater) weighing accounting for water
density and
air trapped in lungs
Procedures






1.
2.
3.
4.
5.
6.
Wear light clothing (swimsuit)
Use bathroom prior to weighing
Calibrate scale
Weight the chair or seat and equipment
Measure water temp
Remove all air from clothing
Procedures





7. Sit in seat
8. Submerge
9. Blow all air out of lungs and remain still
10. 3-10 trials; average of the highest three
11. Subtract weight of apparatus from
average UWW
UNDERWATER WEIGHING TECHNIQUE
Percent Body Fat
MEN
Women
Excellent
Good
Average
Overweight
Obese > 27
10 - 12
12 - 17
17 - 22
22 - 27
Excellent
Good
Average
Overweight
Obese > 32
15 - 17
17 - 22
22 - 27
27 - 32
Essential
3
Essential
12