Chapter 2

1. Chapter 2 Understanding Health-Related Fitness

2. Cardiovascular Fitness Objectives: • Define cardiovascular fitness, muscular fitness, & flexibility • Explain benefits of regular physical activity • Explain the relationship between cardiovascular fitness and heart disease • Identify FITT formula components • Identify the benefits of resistance training • Identify the benefits of flexibility • Describe the components of a workout and the importance of each • Identify when the environment is not safe to exercise

3. Physical Activity Recommendations • _____________ (1996) recommends ___ minutes of activity on most, if not all, days of the week. • _____________ (2002) recommends a total of __ minutes of moderately intense physical activity daily. • _____________ (2005) recommends __ minutes and up to __ minutes of daily activity to maintain weight loss.

4. Recommendations for Children • ___________________ (2003) recommends at least __ minutes, and up to several hours of physical activity per day

5. Health Related Fitness • C • Muscular Strength • M • Flexibility • B

6. Skill Related Fitness • Agility • B • Coordination • R • Speed • P

7. Cardiovascular Terms • Cardiovascular fitness: the ability of the heart, lungs, circulatory system, and energy supply system to perform at optimum levels for extended period of times • Cardiovascular endurance: the ability of the body to perform prolonged, large-muscle, dynamic exercise at moderate to high levels of intensity • Aerobic:

8. Cardiovascular Fitness • O • By moderately increasing daily activity, significant health benefits can be achieved • Additional benefits can be gained from greater amounts of physical activity

9. Benefits of Cardiovascular Activity • ___________ the risk of heart disease & stroke • Decreases resting heart rate • __________ stroke volume • Decreases blood pressure • Increases collateral circulation • __________ percent body fat • Increases the strength of connective tissue

10. Additional Benefits • Reduces mental anxiety & depression • Increases cognitive abilities • Improves sleep patterns • Decreases signs of the aging process • Improves stress management

11. Cardiovascular System – The Heart • The heart becomes stronger with exercise • Increased stroke volume • Decreased resting heart rate

12. Exercise Prescription for Cardiovascular Fitness FITT Formula • F • I • T • T

13. FITT Formula –Frequency • Number of exercise sessions per week • Recommendations according to the ACSM: • To improve fitness, 3-5 times per week • If weight loss is your goal, exercise at least 30 minutes for five days each week

14. FITT Formula –Intensity • How hard one is working • Measured by • Exercising heart rate • RPE • Talk test

15. Exercising Heart Rate • Target Heart Rate (THR): intensity of training necessary to achieve cardiovascular improvements • Maximum Heart Rate (MHR) MHR = ___ - age • THR zone • 55-90% of MHR • 50-85% of HRR

16. FITT Formula –Time • Length or duration of the exercise session • ______ minutes of continuous or intermittent activity is needed to achieve benefits • Intensity and Time are interdependent

17. FITT Formula –Type • Mode of exercise • It must fulfill the requirements for intensity and duration • Examples: running, walking, swimming, biking, step aerobics, some sports

18. Components of an Exercise Session • W • P • A • C

19. Principles of Fitness Training • Overload & Adaptation • Specificity • Individual Differences • Reversibility

20. Principle of Overload & Adaptation • Must stress body beyond normal levels • Body adapts to new load • Plateau occurs • Overload applied again for additional gains • Applies to cardiovascular fitness, muscular strength, muscular endurance, flexibility

21. Principle of Specificity • Training for a particular activity, or isolating a specific muscle group and/or movement pattern one would like to improve • Isolating a specific muscle group • Workouts must be specific to goals • Modify intensity, duration, and mode • Is cross-training necessary???

22. Principle ofIndividual Differences • Individuals will respond differently to the same training protocol • Different responses due to: • Different fitness levels at beginning of training • Genetic composition • Age • Gender

23. Principle of Reversibility • The process of losing benefits with cessation of activity • Process applies to: • Cardiovascular Fitness • Muscular strength & endurance • Flexibility • Physiological changes will begin within two weeks of detraining and continue for months

24. A Complete Physical Activity Program • 3 principle components: _______ exercise, _______________ exercise, and __________ training • Consistency is more important than the intensity • Aerobic training: ___ days/week (at least __ min.) • Strength training: ___ days/week (___ upper body and lower body exercises) • Stretch everyday (hold each stretch a minimum of __ seconds)

25. What is muscular fitness? • Muscular strength: the force or tension a muscle or muscle group can exert against a resistance in one maximal effort • Muscular endurance: the ability or capacity of a muscle group to perform repeated contractions against a load, or to sustain a contraction for an extended period of time

26. Recommendations • According to the 1998 ACSM position stand: • ___ days per week • ___ muscle groups • ___ sets • ___ repetitions

27. Benefits of Muscular Fitness – Quality of Life • An _________ in muscular strength, power, and endurance • ________ percentage of muscle mass • Improved posture • __________ metabolic rate • Improved ease of movement • __________ resistance to muscle fatigue • __________ strength of tendons, ligaments, and bones • __________ risk of low back pain • __________ energy and vitality

28. Effective Training • Frequency • Load • Repetition • Set • Recovery • Repetition-maximum • Intensity

29. Training for Best Results • Prescription for developing muscular strength is more intense than for endurance • Repetitions decrease from 8 to 1 • Number of sets increase from 3 to 5 • Intensity level increases to 80 to 100 percent • The rest period lasts 3-5 minutes

30. Beginning Strength Training Guidelines • Pg. 41 in text book

31. Muscle Soreness • Acute muscle soreness • Delayed-onset muscle soreness • Prevention of DOMS • Maintain an appropriate training program • Reduce the eccentric component • Gradually increase the intensity • Vitamin E

32. Signs of Over-training • _________ in physical performance • Weight loss • _________ in muscle soreness • Increase in resting heart rate • Sleeplessness • Nausea after a workout • Constant fatigue • _________ interest in exercise

33. Weight Training Myths • Weight-training causes one to lose flexibility • Resistance training or “spot reducing” is beneficial in reducing deposits of fat from specific areas on the body • Fat will be converted to muscle with resistance training • Dietary supplements will make one bigger and stronger • Performance –enhancing drugs such as steroids, growth hormones, diuretics, and metabolism boosters will help make one fit • Women will become masculine in appearance by participating in resistance training activities • Kids should not weight train

34. Flexibility • The range of motion in any particular joint • Influencing factors: • Gender • Age • Genetic composition • Activity level • Muscle core temperature • Previous or current injury

35. Flexibility cont… • Benefits: • The ability to perform daily activities without developing muscle strains or tears and • The ability to participate in sports with enhanced performance • Functional Strength • Being able to apply your strength to a particular activity

36. Exercise Considerations • Injuries • Injury prevention requires proper technique, equipment, shoes, and clothing • Weight bearing vs. Non-weight bearing activities • Common injuries: sprains, strains, and other musculoskeletal problems • PAIN is a signal that something is WRONG!!!! • RICE most injuries

37. Considerations cont… • Proper Footwear • Sport specific shoes are highly recommended • Cross trainers vs. Running shoes

38. Considerations cont… • Environment Conditions • Cold weather exercise – layer clothes and pick fabrics that wick away moisture from the body • Warm weather exercise – acclimate to the heat and humidity

39. Considerations cont… • Guidelines for exercising in the heat: • Stay hydrated with cool water • Dress appropriately in clothes that can wick moisture away from the body • Limit exposure time • Exercise with a buddy, or let someone know your plan and stick to it • Wear sunglasses for eye protection

40. Considerations cont… • Exercise during the coolest time of the day, if possible • Stop activity if you experience nausea, dizziness, or extreme headache • Monitor your heart rate, staying within your target heart rate zone • Check the heat index to make sure it is safe to exercise

41. Considerations cont… • What is the first sign of dehydration? • Pre-hydrate - drink before thirst occurs and before exercising • Standard recommendation is eight 8 oz glasses of water a day • This amount should be increased with exercise • Drink before, during, and after aerobic exercise

42. Considerations cont… • Electrolyte levels should be carefully maintained – rehydrate with a sport drink if an activity lasts 60-90 minutes or longer • Hyponatremia (a.k.a., water intoxication) is caused by over-hydration. • Characterized by low sodium concentration in the blood • It can be life threatening

43. Considerations cont… • Illness • If you have cold symptoms with no fever, then possibility a light workout might make you feel better • Mild to moderate exercise has been shown to enhance the immune system, and to reduce risk of respirator infections

44. Considerations cont… • Other common sense concerns when exercising: • Lightening • Air pollution • Allergens • Night exercise

45. Nutrition Concerns • Eating should take place at least two hours prior to exercise for maximum comfort • Fuel your body with low fat and high carbohydrate foods

46. The Biggest Risk to Exercise is Not Starting • It is never too early or too late to start • ENJOY IT! • Make a plan and write it down • Get a workout buddy