Chapter Four: Becoming Physically Fit

1. Chapter Four: Becoming Physically Fit

2. Basic Concepts • Physical fitness • A set of attributes that people have or achieve that relates to the ability to perform physical activity • Physical activity • Any bodily movement produced by skeletal muscles that results in energy expenditure • Exercise (subset of physical activity) • Planned, structured, and repetitive activity designed to improve or maintain physical fitness

3. Four Components of Physical Fitness • Cardiorespiratory endurance • Aerobic vs. anaerobic exercise • Muscular fitness • Strength vs. endurance • Flexibility • Body composition

4. Cardiorespiratory Endurance • Ability of the heart, lungs, and blood vessels to process and transport oxygen over a period of time • Produced by exercise involving continuous, repetitive movements • Examples: brisk walking, jogging, cycling • Aerobic (with oxygen) energy production • Structural and functional benefits

5. Muscular Fitness • Strength: Ability to contract skeletal muscles to a maximal level • Endurance: Ability to contract skeletal muscles repeatedly over a long period of time • Improved by performing repeated contractions at less than maximal levels

6. Flexibility: Ability of your joints to move through an intended range of motion Body composition: The make-up of the body in terms of muscle, bone, fat, water, and minerals Fitness experts are most concerned with percentages of body fat and fat-free weight Flexibility and Body Composition

7. Developing a Personalized Fitness Program: Key Principles • Overload: Placing increasing amounts of stress or resistance on the body causes changes that improve fitness • Specificity: The type of exercise must be specific to the outcome that is targeted for improvement • Reversibility (regression): “Use it or lose it”

8. Cardiorespiratory Endurance Training Factors • Mode • Frequency • Intensity • Duration

9. Developing a Cardiorespiratory Endurance Program • Mode of activity • Continuous activity • Using large muscle groups • Aerobic in nature • Enjoyable • Cross-train and/or vary activities to maintain motivation

10. Developing a Cardiorespiratory Program • Frequency (How often should I train?) • 3-5 times/week • More than 5 times/week will not create further improvement • Less than 3 times/week will not show significant improvement

11. Developing a Cardiorespiratory Program • Intensity (How hard should I train?) • Target heart rate (THR) = Between 65% and 90% of maximum heart rate • Maximum heart rate can be estimated by subtracting your age from 220 Target heart rate range = (220 – age) x 65-90% • Sample calculation for a 20-year-old: 220 - 20 = 200 x 0.65 = 130 bpm 220 - 20 = 200 x 0.90 = 180 bpm

12. Developing a Cardiorespiratory Program • Duration • ACSM recommends 20-60 minutes of continuous activity • The lower the intensity, the longer the duration should be

13. Muscular Fitness Types of Muscular Fitness Exercises • Isometric (“same length”): Muscle contraction without movement • Isotonic (“same tension”): Muscle contraction with movement against a specific fixed resistance throughout the full range of motion • Isokinetic (“same motion”): Muscle contraction with movement against variable resistance through the full range of motion at a fixed speed

14. Muscular Fitness: Equipment

15. Muscular Fitness • Frequency: 2 times/week • One set of 8-12 repetitions (10-15 repetitions for adults over 50) of 8-10 exercises • Multiple sets could provide greater benefits • Sufficient resistance to fatigue major muscle groups (legs, arms, shoulders, chest, back) • Training recommendations • Isotonic or isokinetic exercises • Full range of motion at a slow to moderate speed using rhythmic breathing

16. Major Muscle Groups

17. Flexibility • Failure to maintain flexibility can result in reduced range of motion and injury • Two forms of stretching motions: • Static stretching: Slow lengthening of a muscle group to an extended stretch, followed by a hold of the extended position for 10-30 seconds • Recommended • Ballistic stretching: A bouncing form of stretching in which a muscle group is lengthened repetitively to produce multiple quick, forceful stretches

18. Flexibility Training • Stretch all major muscle groups • 2-3 times/week • Should be done following a warm-up • Static stretching is preferred over ballistic stretching • Hold each stretch for 10-30 seconds

19. Body Composition • Measurement of percent body fat is often included in a fitness program • To reduce body fat, an exercise program should maximize caloric expenditure • ACSM recommends exercise sessions expending 300-400 calories

20. The Workout Routine • Warm-up(5-10 minutes of slow, gradual, comfortable movements related to the upcoming activity; can end with a period of stretching) • Conditioning(cardiorespiratory endurance, strength training, and/or flexibility workout following ACSM guidelines) • Cooldown(5-10 minutes of relaxing exercises to return the body to a resting state)

21. Exercise and Aging • Change is gradual • Individual differences occur • Greatest change is noted in areas of complex function • Homeostatic decline occurs with age • Stay physically active to slow physical decline

22. Changes in Older Adults • Decrease in bone mass and changes in bone structure • Decrease in muscle bulk and strength • Decrease in cardiorespiratory endurance • Loss of nerve cells • Decrease hearing and vision abilities • Decrease in sensory modalities • Slower reaction time • Gait and postural changes

23. Exercise for Older Adults • Exercises for younger adults may be inappropriate for people over aged 50 • Supervision from a certified instructor may be necessary • Physical exams are recommended before beginning a program • Well-designed programs should start slowly • Recognize signs of distress

24. Special Health Concerns • Low-back pain • Affects 4 out of 5 adults at least once in their lifetimes • Mechanical (postural) problems tend to be the main culprit • Regular physical activity greatly reduces the occurrences of low-back pain

25. Osteoporosis Decreased bone mass; may lead to fractures 80% of suffers are women Lower level of estrogen may decrease calcium absorption Adequate calcium and vitamin D intake; weight bearing exercise Osteoarthritis Joint inflammation Common in older adults Often occurs in weight-bearing joints Genetic predisposition is also a key factor Regular physical activity may reduce the risk for osteoarthritis Special Health Concerns

26. Training Recommendations • Drink enough fluid before, during, and after activity • Wear comfortable clothing that promotes temperature regulation • Use appropriate safety equipment

27. Effects of Steroids

28. Exercise Injuries: Strategies for Prevention and Care • Start at a low level and progress gradually • If you stop exercising for an extended time, do not restart at the level at which you stopped • Listen to your body • Follow rehabilitation instructions carefully • Develop a preventive approach to all injuries

29. Chapter Four: Becoming Physically Fit