Physical fitness

1. Physical fitness

2. What is physical fitness? • Physical fitness, in general terms, is a person’s ability to meet the physical stresses and demands of a variety of physical activities efficiently and effectively. Physical fitness provides a person with the capacity to perform work safely in activities of daily living, including activities required for work at home and in the workplace, for leisure-time pursuits, and for sports

3. The physical stresses and demands of daily living range, for example, from sitting, eating, standing, showering, and walking to the extreme physical demands of shovelling after a major snowstorm, marathon running, participating in a triathlon, and firefighting • Each of these activities requires varying degrees of cardiorespiratory endurance (CRE), muscular strength, muscular endurance, and flexibility to perform it well • Fortunately, the physical demands of showering or walking are not great, making it quite easy for most of us to engage in these physical activities. For a small percentage of the population these activities pose difficulty

4. Many people are faced with demanding tasks, such as lifting/carrying heavy objects, building, and snow shovelling, which can over-stress the body if it does not have an adequate level of physical fitness. Adequate preparation for these periodic tasks is essential to help minimize the risks of heart attack, stroke, and back injury

5. Refer to RM 8–FM: Fitness Rating of Common Activities

6. For which activities was there the greatest agreement in fitness rating? • ƒ For which activities was there the least agreement in fitness rating? • ƒ Which activity would provide the greatest amount of fitness development? Explain. • ƒ Which activity would provide the least amount of fitness development? Explain. • ƒ Which occupation would require the greatest level of fitness? Why?

7. Physical fitness definitions • “A set of attributes that people have or achieve that relate to their ability to perform physical activity” (Howley and Franks). • “A set of attributes, primarily respiratory and cardiovascular, relating to the ability to perform tasks requiring expenditure of energy” (Stedman’s Concise Medical Dictionary for the Health Professions). • “The ability to perform moderate to vigorous levels of physical activity without undue fatigue and the capability of maintaining such ability throughout life” (American College of Sports Medicine).

8. two categories of physical fitness components • Health-related fitness components • ƒ cardiorespiratory endurance • ƒ muscular strength • ƒ muscular endurance • ƒ flexibility • ƒ body composition • Skill-related fitness components • ƒ agility • ƒ balance • ƒ coordination • ƒ speed • ƒ power • ƒ reaction time

9. Health-related fitness components • Health-related fitness components not only help the body to perform more efficiently, but also help prevent disease and improve overall health and well-being

10. First…Maximum Heart Rate (MHR) • Easiest formula to get an estimate of what your maximal heart rate is • Only an estimate, not exact (actual MHR is likely less, and varies depending on gender, age, ethnicity, level of physical fitness, genetics, etc.) MHR= 220-age

11. Activity • Calculate resting heart rate • Perform to failure (as long as you can), either isolated dumb bell hold, wall sit, or tricep dips. • With a partner, calculate heart rate

12. Cardiorespiratory endurance (CRE) • is the ability of the cardiovascular system (heart, blood, blood vessels) and respiratory system (lungs, air passages) to deliver oxygen and other nutrients to the working muscles and to remove wastes. Tests that involve running (e.g., 20 m shuttle run test), cycling, and swimming can be used to measure this fitness component. Aerobic power (maximal oxygen consumption) and aerobic capacity are terms used to describe CRE fitness

13. ƒ Light activities are physical activities that involve large muscle groups. While engaging in light activities, people begin to notice their breathing, but they can still talk fairly easily. • ƒ Moderate activities are physical activities that cause breathing and heart rate to increase. People engaging in moderate activities can hear themselves breathe, but they can still talk. • ƒ Vigorous activities are physical activities that cause breathing and heart rate to increase to a higher level, making it difficult to talk.

14. Muscular strength • ƒ Muscular strength is the ability of a muscle, or a group of muscles, to exert force for a brief period of time. Strength of different muscles can be measured by having a person perform weightlifting exercises and determining the maximum amount of weight the person can lift. A person’s strength can be expressed as absolute strength (the actual weight lifted)

15. Muscular endurance • Muscular endurance is the ability of a muscle, or a group of muscles, to sustain repeated contractions or to continue applying force against a fixed object. Push-ups and curl-ups are often used to test muscular endurance. The person’s endurance is expressed as the number of repetitions completed without stopping for a set period of time (often one minute). Activity

16. Flexibility • Flexibility is the ability to move joints through their full range of motion. The sit-and-reach test is a good measure of flexibility of the lower back and the backs of the upper legs (hamstrings). A person’s flexibility is usually expressed in how far a joint can be moved or the degrees through which a joint can be moved. Clean and Jerk http://www.youtube.com/watch?v=gVAqwyv1uN0

17. Body composition • Body composition refers to the makeup of the body in terms of lean mass (muscle, bone, vital tissue, and organs) and fat mass. Good body composition has strong bones, adequate skeletal muscle size, a strong heart, and a low amount of fat mass. Regular physical activity and exercise will help decrease body fat and increase or maintain muscle mass, increase bone mass, and improve heart function. Although body composition entails muscle, bone, and fat, it is often expressed only as percentage of body fat. • *A healthy body comes in all shapes and sizes

18. Principles of fitness development • Specificity • Overload • Reversibility • Progression • Diminishing Returns • Individual Differences

19. specificity • ƒ Specificity: The type of training in which individuals engage should be directed specifically at improving their abilities in life. Therefore, choose the right kind of activities to improve each physical fitness component, and the right combination of physical fitness components to help in activities of daily living. Strength training results in increases in strength for the muscles being exercised but does little to improve cardiorespiratory endurance. • Also, train specifically for the specific activity of interest. For example, optimal running performance is best achieved when the muscles involved in running are trained for the movements required. It does not necessarily follow that a good swimmer is a good runner. Specificity also requires that one consider the speed of motion, the number of limbs moving, the direction in which they are moving, and the range over which the movement occurs.

20. overload • If a person works often (frequency) enough, hard (intensity) enough, and long (duration) enough to load the body above its resting level, physical fitness will improve. If this is done regularly over a period of time, the body will gradually adapt to the increase in demands. The term overload does not refer to the idea that one needs to overexert or exert at high intensities to obtain gains in fitness; it simply means that one needs to load the body more than it is usually accustomed to.

21. Reversability • Physical fitness or the effects of a physical activity program or an exercise program cannot be stored. If a person stops training for a period of time (three to five days, in some cases) a process of detraining will begin. The gains in fitness that were made begin to reverse themselves. At least three balanced workouts a week (three hours minimum) are necessary to maintain a good level of fitness.

22. progression • Increasing the frequency, intensity, and/or duration of an activity over periods of time is necessary for continued improvement in physical fitness. Improvements in physical fitness are realized fairly rapidly at the onset of an exercise or training program. The rate of improvement will gradually slow down and level off (adaptation) if an overload is present (meaning that the load is increasing and that there is progress). At high levels of physical fitness it may even be necessary to change the type(s) of exercise(s) being performed

23. Diminishing returns • The fitter a person becomes, the more difficult it is to continue to become fitter at the same rate. Individuals who begin jogging can, over a relatively short time, improve the speed and duration of their runs. However, experienced distance runners may have to spend an entire training season to decrease their run time by just a few seconds

24. How to train??? • Sports-related cross-training is essential to supplement the sport you train in • Exact exercise can’t be conducted in the gym, but related exercise can • Michael Phelps Training • http://www.youtube.com/watch?v=r6z9wYrBVFg

25. Train Intelligently • Start with a dynamic warm-up • Use proper technique in training • Eat healthy foods, at the right times

26. Dynamic Warm-up: purpose • 1:Increase Muscle Temperature: Dynamic stretching means your body is still continuously moving, even while stretching. Given the fact that the purpose of the warm up is to raise your muscles' core temperature, keeping on the move is very beneficial. 5-10 minutes spent doing static stretching can lead to your muscles' core temperature dropping. As such, your muscles, although stretched, would be less elastic and less powerful • 2. PREVENTS INJURIES!

27. 3.Sport Specific:Dynamicstretching prepares the muscles in a sport specific way. Whereas a static stretches warm up may loosen off the muscles, it has no relevance to what you are actually about to perform. A warm up including dynamic stretching prepares your muscles for the movements they will make in a game situation • 4. Increase Range of Movement: Dynamic stretching helps to improve the range of motion around your joints. This can help reduce the chances of injury, while over time it improve your performance maximum due to the improved movements the increased flexibility in your joints will allow • 5. Enable the Stretch Reflex: This is designed as a protective measure for the muscles, to prevent tearing. The muscle spindle is stretched and the impulse is also immediately received to contract the muscle, protecting it from being pulled forcefully or beyond a normal range. is a pre-programmed response by the body to a stretch stimulus in the muscle. When a muscle spindle is stretched an impulse is immediately sent to the spinal cord and a response to contract the muscle is received.

28. Dynamic warm-up: exercises

30. Spidermans

31. 7 other Dynamic warm-up exercises: video • http://greatist.com/fitness/full-body-dynamic-warm-up

32. Bench Press 1. Lie back on a flat bench. Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position. Tip: NEVER EVER USE A FALSE GRIP (check next slide) WHEN DOING BENCH PRESS. Always wrap your thumb around the bar and rest the bar in the palm of your hand.

33. Bench Press Grips Good False Grip= BAD

34. Bench press cont’d • 2. From the starting position, breathe in and begin coming down slowly until the bar touches your middle chest. Tip: Your upper arms should be about a 45 degree angle from your body. Visualize ripping the bar in half which will automatically help you with this. • 3. After a brief pause, push the bar back to the starting position as you breathe out. Focus on pushing the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position at the top of the motion, hold for a second and then start coming down slowly again. Tip: Ideally, lowering the weight should take about twice as long as raising it. • 4. Repeat the movement for the prescribed amount of repetitions. • 5. When you are done, place the bar back in the rack. • https://www.youtube.com/watch?v=sss-zYhHpq0

35. How to learn the squat (The king of all exercises) • “Rock the Squat: Wall Squat Progression • http://www.youtube.com/watch?v=1ZNELZKigUk#t=263

36. Overhead squat Start out by having a barbell in front of you on the floor. Your feet should be wider than shoulder width apart from each other. Bend the knees and use a pronated grip (palms facing you) to grab the barbell. Your hands should be at a wider than shoulder width apart from each other before lifting. Once you are positioned, lift the barbell up until you can rest it on your chest. Move the barbell over and slightly behind your head and make sure your arms are fully extended. Keep your head up at all times and also maintain a straight back. Retract your shoulder blades. This is your starting position. Slowly lower the weight by bending your knees.Tip: Keep your back straight while performing this exercise to avoid any injuries and your arms should remain extended and over your head at all times. Now use your feet and legs to help bring the weight back up to the starting position while exhaling. Repeat for the recommended amount of repetitions. https://www.youtube.com/watch?v=OOCPvqaQROs

37. Goblet squat Stand holding a light kettlebell by the horns close to your chest. You can also use a dumb bell in this exact same position. This will be your starting position. Squat down between your legs until your hamstrings are on your calves. Keep your chest and head up and your back straight. At the bottom position, pause and use your elbows to push your knees out. Return to the starting position, and repeat for 10-20 repetitions. https://www.youtube.com/watch?v=AHE6kpogQ_s

38. Split squat DumbBell Row 1. Position yourself into a staggered stance with the rear foot elevated and front foot forward. 2. Hold a dumbbell in each hand, letting them hang at the sides. This will be your starting position. Begin by descending, flexing your knee and hip to lower your body down. Maintain good posture througout the movement. 3. Keep the front knee in line with the foot as you perform the exercise. 4. At the bottom of the movement, drive through the heel to extend the knee and hip to return to the starting positio

39. Dumbbell squat Stand up straight while holding a dumbbell on each hand (palms facing the side of your legs). Position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times as looking down will get you off balance and also maintain a straight back. This will be your starting position. Begin to slowly lower your torso by bending the knees as you maintain a straight posture with the head up. Continue down until your thighs are parallel to the floor Begin to raise your torso as you exhale by pushing the floor with the heel of your foot mainly as you straighten the legs again and go back to the starting position. Repeat for the recommended amount of repetitions

40. Bent-over dumb bell rows With a dumbbell in each hand (palms facing your torso), bend your knees slightly and bring your torso forward by bending at the waist; as you bend make sure to keep your back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The weights should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position. 2. While keeping the torso stationary, lift the dumbbells to your side (as you breathe out), keeping the elbows close to the body (do not exert any force with the forearm other than holding the weights). On the top contracted position, squeeze the back muscles and hold for a second. 3. Slowly lower the weight again to the starting position as you inhale. 4. Repeat for the recommended amount of repetitions.

41. Standing one-arm dumb bell press 1. Start by having a dumbbell in one hand with your arm fully extended to the side using a neutral grip. Use your other arm to hold on to an incline bench to keep your balance. 2. Your feet should be shoulder width apart from each other. Now slowly lift the dumbbell up until you create a 90 degree angle with your arm. Note: Your forearm should be perpendicular to the floor. 3. Slowly lift the dumbbell up until your arm is fully extended. This the starting position. 4. While inhaling lower the weight down until your arm is at a 90 degree angle again. 5. Feel the contraction for a second and then lift the weight back up towards the starting position while exhaling. Remember to hold on to the incline bench and keep your feet positioned to keep balance during the exercise. 6. Repeat for the recommended amount of repetitions. 7. Switch arms and repeat the exercise.

42. One-legged deadlift -Develop unilateral strength (i.e., strength off of one foot in this case) -Strengthens glutes, hamstrings, core, and back • http://running.competitor.com/2014/01/video/monday-minute-single-leg-dead-lift_11983

43. Pullups/chinups -Primary for back muscles, but also works core and biceps -One of the best exercises you can do Advanced Assisted Can’t do pullups? Here’s an excellent place to start a progression to follow. http://www.globalbodyweighttraining.com/eight-steps-to-perfect-chin-ups/

44. HIIT (high intensity interval training) • Best form of cardio to burn fat, and build lean muscle mass • What is HIIT? HIIT is alternating between very intense bouts of exercise and low intensity exercise (For example, sprinting for 10 seconds, walking for 45 seconds, alternating back and forth 10 times. •  HIIT can be used both anaerobically (in the gym with weights) and aerobically with cardio. • You burn more TOTAL calories than if doing slow steady exercise (like going for a long jog) • You increase your metabolism and burn more calories for up to 24 hours after interval training, whereas going for a jog burns almost NO calories after.

45. Hiit workouts you can do Swimming -Swim 5min of laps in the stroke you plan on using -Sprint (swimming) 1 lap, rest 1min -Repeat 12x -Cooldown: Swim a light 5min ***Only do under supervision, if you’re a strong swimmer, and don’t take risks getting tired • Bike • 5min steady pace on lowest level • 30sec at 100rpm on difficult level • 1min at 70rpm on easy level • Repeat 10x • Cool Down with 5min slow on easy level Sprinting -light jog for 5min -Sprint 10sec, walk 30sec -Repeat 12x -Cool Down with 5 min of walking

46. Cool down • Static Stretch • Hold a single stretch 20-30sec, repeat 2-4x per stretch • A post-activity stretch can help reduce muscle soreness (therefore will be able to exercise again sooner) by lengthening the muscle, removing lactic acid and increasing blood circulation. • Other benefits include increasing the range of motion and muscle strength and reducing fatigue, as well as improving co-ordination, body awareness and posture

47. Static stretch routine YOU can do

48. Lastly… • Use the FITT Principle to help plan your workout program • FITT Principle • Frequency (How Often will you workout. For example, 3x/week, 4x/week, 5x/week ) • Intensity (How Hard of a workout. For example, Low, Moderate or High) • Type (What Kind of workout. For example, Zumba, Weights, Swimming, Aerobic, etc) • Time (How Long can you exercise each session)

49. Assignment • Design a 3x/week workout routine that you can use. • Use some or all of the exercises you’ve learned in the previous slides • A HIIT workout can be part of a workout, or an entire workout, it’s your choice. It MUST be part of this assignment. • You are encouraged to implement your own ideas as well (ex. Zumba, Yoga, etc.), but use a combination of at least 2 different routines. • This workout is something that interests YOU, not me. It’s something that you can use for your 55 Out-of-Class Hours • Make a copy, or ask me to make you a copy, so you can hand one in and keep one to track • You will be required to follow and track this workout for 6 continuous weeks, and then submit it upon completion • Workout Routine Template DUE Next Class. Begin the routine the same week you hand it in.