Download Extra Time Fitness Booklet

Extra Time
Fitness Booklet
GETTING BACK IN SHAPE!!!
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HEALTH RELATED FITNESS AT A GLANCE
Physical fitness is a dynamic construct in that it is continually growing in importance
to everyday life and health. It may be defined as “the ability to perform moderate to
vigorous levels of physical activity without undue fatigue and the capability of
maintaining such ability throughout life” (ACSM, 2006). The concept of health
related physical fitness (HRPF) can be broken down into 5 different components:
Cardio-Respiratory Endurance
Muscular Strength
Muscular Endurance
Flexibility
Body Composition
All 5 of the HRPF components contribute equally,
or are in balance, to this fitness-based concept.
This booklet will provide you with a brief definition of each component, and will
further supplement you with the relevant background information on the importance
of each respective aspect of HRPF. Finally, the recommended guidelines on how to
improve your overall fitness, by improving each component, will be provided in each
section.
By increasing your education and general awareness surrounding your own fitness
levels and methods to improve the same, you will find it easier to achieve such
improvements and the respective goals that you have set for yourself.
Get Active, Get Healthy
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The F.I.T.T. Principle in Developing Fitness Levels
In terms of health related physical fitness (HRPF) development, practices are the
‘what to do’s’, i.e. specific applications that fit specific circumstances. Therefore,
principles are the ‘why to do’s’, the elements upon which applications or practices are
built. The principle of ‘overload’ is one of the key ‘Principles of Training’, and may
be defined as the need to work that particular fitness component against a load greater
than normal. The intensity of the workload required to produce a training effect
increases as the performance is improved in the course of training, and in order to
achieve further improvement; the training intensity must be increased. That is, once
you have adapted to a workload of the training programme, the workload should be
increased.
The overload principle is achieved through the use of F.I.T.T.:
F
-
Frequency
-
how often an individual trains
I
-
Intensity
-
how hard an individual trains
T
-
Time
-
for how long an individual trains
T
-
Type
-
type of training performed
This approach will aid in the development of all of the HRPF components,
and each one will be covered in detail in each section.
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The Importance of an Effective Warm Up & Cool Down
The warm-up (WU) & cool-down (CD) are very important parts of any physical
activity session. There is no doubt that time spent on an effective WU & CD will
improve your level of performance & accelerate the recovery process needed before
participating again.
Warming Up
Before beginning any vigorous physical activity, one should prepare the body for
exercise. A proper WU before vigorous exercise safely prepares the body for the
subsequent workload. A WU can be just a slow version of the activity, i.e. walk
before jogging, jog before running, etc. You should warm up at a pace that gets your
heart beating at 50 to 60 percent of your maximum heart rate (MHR = 220 – your
age), where breathing will be harder than normal, but not as hard as during the actual
exercise.
Benefits of an Effective Warm Up
A WU may help prevent injuries & maximise performance through the following
means:
Increase the body's internal temperature & the heart rate - the chance of
getting injured decreases when the heart, muscles, ligaments & tendons are
properly prepared for exertion.
Increase the joint's range of movement – warm muscles stretch better & allow
greater range of movement for the joints; cold muscles do not absorb shock or
impact as well, and are more susceptible to injury.
Increased speed of contraction & relaxation of warmed muscles
Increased blood flow through active tissues as local vascular beds dilate,
increasing metabolism & muscle temperature
Dynamic exercises help to reduce muscle stiffness
Rehearsal of the movements & skills needed
Mental preparation for the event
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The warm up should start slowly and systematically, and gradually involve all
muscles and body parts that prepare the individual for participation. A warm-up
normally consists of 4 stages:
1. Gentle loosening exercises
2. Jogging
3. Stretching
4. Event specific exercise
The Cool Down
The CD is as important as the warm up, however it is often ignored. Cooling down
gradually decreases body temperature & heart rate, and speeds the recovery process
before the next training session. One should cool down properly after each exercise
period, regardless of the type of workout. The CD helps you to taper off gradually
before stopping completely. It is equally important to readjust the body from exercise
to rest. If you would like a quicker recovery time, start implementing a CD after
participation. Don't forget, your body is the best machine on the planet - treat it that
way!
Benefits of an Effective Cool Down
An appropriate cool down will:
gently ease the heart/lungs back to resting level
aid in dissipation of waste products - e.g. lactic acid
reduce the potential for the delayed onset of muscle soreness (DOMS)
reduce the chances of dizziness or fainting caused by the pooling of venous
blood at the extremities
reduce the level of adrenaline in the blood
help reduce cases of cramps, soreness, & other problems
Therefore, it is important to gradually bring the body back to its resting state by
slowly decreasing the intensity of the activity. A 10 to 15 minute cool-down period is
generally sufficient to allow heart rate and breathing to return to normal.
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This should consist of the following:
5 to 7 minutes jogging/walking - decrease body temp & remove waste
products from the working muscles
5 to 10 minutes stretching - decrease body temp, remove waste products from
the working muscles & to increase range of movement – NB ‘no overstretch’
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Cardio Respiratory Endurance
Definition
The ability to continue to perform strenuous tasks involving large muscle groups for
extended periods of time. It is the ability of the circulatory and respiratory systems to
adjust and recover from the effects of whole body exercise or work
Health Benefits of Cardio-Respiratory Endurance
Stronger heart beat
Lower heart rate
Possible reduction in blood pressure
Possible resistance to atherosclerosis
Possible improved periphery circulation
Quicker recovery after hard work
Improved coronary circulation
Less chance of a heart attack
Greater chance of surviving a heart attack
Increased O2 carrying capacity in the blood
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How to Improve Your Cardio-Respiratory Endurance
Frequency of Training:
3-5 Days a week
Intensity of Training:
55%-90% of maximum heart rate
Type of Activity:
Perform any activity that uses large muscle groups, which can be maintained
continuously, and is rhythmical and aerobic in nature, e.g., walking-hiking,
running-jogging, cycling-bicycling, cross-country skiing, aerobic dance/group
exercise, rope skipping, rowing, stair climbing, swimming, skating, and
various endurance game activities or some combination thereof.
Time:
20-60 min of continuous or intermittent (minimum of 10-min bouts
accumulated throughout the day) aerobic activity.
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Muscular Strength
Definition
The maximal one- effort force that can be exerted against a resistance. It is the
absolute maximum amount of force that one can generate in an isolated movement of
a single muscle group. The stronger the individual, the greater the amount of force he
or she can generate.
Health Benefits of Improved Muscular Strength
Greater work efficiency
Less chance of muscular injury
Decreased chance of lower back pain
Improved performance in sports
Can help maintain a healthy posture
Muscle toning (increase lean body mass)
Enhances self-esteem
Slows the onset of weakness and frailty associated with aging
What the experts say…
‘Resistance training should be an integral part of an adult fitness program and of
a sufficient intensity to enhance strength, muscular endurance, and maintain fatfree mass…’
(ACSM Position Stand on Developing Muscular Strength in Healthy Adults)
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How to Improve Your Muscular Strength
Muscular strength may be developed more so in the gym rather than at home,
although muscular endurance may be improved by performing simple ‘bodyresistance’ exercises (push-ups, sit-ups, etc.). This will be covered in more detail in
the next section.
Frequency of Training:
The ACSM recommend one set of 8-10 exercises that conditions the major
muscle groups 2-3 days per week. However, multiple-set regimens may
provide greater benefits if time allows.
Intensity of Training:
8-12 repetitions of each exercise is sufficient to allow for development of
muscular strength
Type of Activity:
Compound weights exercises such as squats, lunges and deadlifts are good for
developing lower body muscular strength. Similarly, exercises that utilise a
number of joints such as the bench press, shoulder press, chin ups and most
rowing exercises are good for developing upper body strength.
Time:
30- 60 minutes is sufficient time to undertake a weight training session.
NB
If undertaking a weight training programme, make sure
it is designed and supervised by a qualified instructor!
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Muscular Endurance
Definition
The ability of the muscles to apply a sub-maximal force to repeatedly or to sustain a
muscular contraction for a certain period of time.
Health Benefits of Improved Muscular Endurance:
Greater work efficiency
Less chance of muscular injury
Decreased chance of lower back pain
Improved performance in sports
Can help maintain a health posture
Greater ability to resist fatigue
Muscle toning (increase lean body mass)
Enhances self-esteem
Helps reduce CVD risk by enhancing your blood lipid profile (increases the
HDL and decreases cholesterol)
Develops the slow-twitch fibres in your muscles
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How to Improve Your Muscular Endurance
Muscular endurance can be developed at home as well as at the gym.
Frequency of Training:
3-5 Times a week
Intensity of Training:
50 – 70% of your 1 repetition-max.
Type of Activity:
Exercises such as press ups, sit ups or crunches, tricep dips, lunging exercises,
squatting exercises and many core stability exercises are great for developing
muscular endurance. Some muscular endurance exercises that you could try
include:
Press Ups
Sit Ups
For Example
Tricep Dips
3 sets of 10-12 repetitions
Back Extensions
Forward Lunges
Time: 30-60 minutes is sufficient to undertake a strength endurance session.
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Flexibility
Definition
The functional capacity of the joints to move through a full range of movement.
Flexibility is specific to each joint of the body. Muscles, ligaments and tendons
largely determine the amount of movement possible at each joint.
Health Benefits of Improved Flexibility:
Good joint mobility
Less chance of muscle injury
Prevents lower back problems
Helps maintain good postural alignment
Muscular relaxation
Release of stress and tension
Enhanced performance of certain tasks
Can relieve pain in some circumstances
What the experts say…
‘Flexibility exercises should be incorporated into the overall fitness program
sufficient to develop and maintain range of motion (ROM). These exercises
should stretch the major muscle groups… Stretching should include appropriate
static and/or dynamic techniques.’
(ACSM Position Stand on Developing Flexibility for Health Adults, 1998)
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How to Improve Your Joint Flexibility
Frequency of Training:
Before and after your training sessions. Before bed and in the morning is a
good time to perform a combination of dynamic and static stretches by
themselves. The ACSM recommend performing flexibility training at least 2-3
times a week.
Intensity of Training:
Static stretches should be help to the point of tension and dynamic exercises
should be performed in a smooth and fluid manner. Stretching should NOT be
painful!!!
Type of Training:
Perform a series of dynamic warm up exercises at the beginning of your work
out, stretching all the major muscle groups. Perform a series of static stretches
after the workout, again, making sure to stretch all the major muscles.
Time:
Static stretches should be held for 30 - 60 seconds.
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Some Dynamic Flexibility Exercises:
Shoulder Circles
Stand tall, feet slightly wider than shoulder-width apart, knees slightly
bent
Raise your right shoulder towards your right ear, take it backwards, down
and then up again to the ear in a smooth action
Repeat with the other shoulder
Arm Swings
Stand tall, feet slightly wider than shoulder-width apart, knees slightly
bent
Keep the back straight at all times
Overhead/Down and back - Swing both arms continuously to an overhead
position and then forward, down, and backwards. 6 to 10 repetitions
Side/Front Crossover - Swing both arms out to your sides and then cross
them in front of your chest. 6 to 10 repetitions
Squat
Stand tall with good posture holding your hands out in front of you for
balance
Now bend at the knees until your thighs are parallel with the floor
Keep your back long throughout the movement, and look straight ahead
Make sure that your knees always point in the same direction as your toes
Once at your lowest point, fully straighten your legs to return to your
starting position
Repeat the exercise 10 to 12 times with a smooth, controlled rhythm
Breath in as you descend, and out as you rise
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Leg Swings - Flexion/Extension
Stand sideways onto the wall
Weight on your left leg and your right hand on the wall for balance
Swing your right leg forward and backward
10 to 12 repetitions on each leg
Leg Swings – Abduction/Adduction
Leaning slightly forward with both hands on a wall and your weight on
your left leg Swing your right leg to the left in front of your body, pointing
your toes upwards as your foot reaches its furthest point of motion
Then swing the right leg back to the right as far as comfortable, again
pointing your toes up as your foot reaches its final point of movement
10 to 12 repetitions on each leg
Lunges
Standing tall both feet together (starting position)
Keeping the back straight lunge forward with the right leg approx 1 to 1½
metre
The right thigh should be parallel with the ground and the right lower leg
vertical
Step back to the starting position
Repeat with the left leg
12 to 16 repetitions on each leg
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Some Static Stretches:
Quadriceps Stretch
Lie face down on the floor, resting your fore-head on your right hand
Press your hips firmly into the floor and bring your left foot up towards
your buttocks
Take hold of the left foot with the left hand and ease the foot closer to you
buttocks
Repeat with the right leg
You will feel the stretch along the front of the thigh
Groin Stretch
Sit with tall posture
Ease both of your feet up towards your body and place the soles of your
feet together, allowing your knees to come up and out to the side
Resting your hands on your lower legs or ankles and ease both knees
towards the ground
You will feel the stretch along the inside of your thighs and groin
Front of Trunk Stretch
Lie face down on the floor, fully outstretched
Bring your hands to the sides of your shoulders and ease your chest off the
floor, keeping your hips firmly pressed into the ground
You will feel the stretch in the front of the trunk
Hamstring Stretch
Sit on the ground with both legs straight out in front of you
Bend the left leg and place the sole of the left foot alongside the knee of
the right leg
Allow the left leg to lie relaxed on the ground
Bend forward keeping the back straight
You will feel the stretch in the hamstring of the right leg
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Repeat with the other leg
Calf Stretch
Stand tall with one leg in front of the other, hands flat and at shoulder
height against a wall.
Ease your back leg further away from the wall, keeping it straight and
press the heel firmly into the floor
Keep your hips facing the wall and the rear leg and spine in a straight line
You will feel the stretch in the calf of the rear leg
Repeat with the other leg
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Body Composition
Definition
The body’s relative amounts of fat and lean body tissue, or fat free mass (muscle,
bone, water). Body weight can be sub-divided simply into two components; fat
weight and fat- free weight. Fat free weight consists of all of the tissue of the body
except for chemical fat. Obesity is defined as an excessive accumulation of fat
weight.
Health Benefits of Improved Body Composition:
Improved Appearance
Muscle is more metabolically active than fat
Reasonable fat weight= less strain on heart/ joints
Possible improved self esteem and self confidence
What the experts say…
‘Based on scientific evidence, there are a number of intervention strategies that can be
used to induce and maintain significant weight loss, and these include changes in energy
intake and energy composition, increases in energy expenditure through exercise and
other forms of physical activity, and, when indicated, the use of pharmacotherapy.
Regardless of the intervention approach, it is necessary for these changes in behaviour
to be maintained to enhance long-term weight loss outcomes.’
(American College of Sports Medicine, Position Stand on Weight loss and Prevention of
Weight Regain in Adults, 2001)
Body Composition Health Standards:
Classification
Essential Fat
Storage Fat
Overfat
Lean
Healthy
Slightly Over
Fat
Obese
Women (% Fat)
11-14
<12
13-20
21-25
26-32
>32
Men (%Fat)
3-5
<7
8-15
16-20
21-24
25+
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How to Achieve Your Optimum Body Composition
Seek advice on your dietary habits and maintain healthy eating patterns. Couple these
dietary changes with an exercise programme taking these guidelines into
consideration.
Frequency of Training:
Exercise for at least 30 minutes on most or preferably all days.
Intensity of Training:
Exercise at a moderate intensity. I.E. 55-69 % of your maximal heart rate
Type of Activity:
Aerobic exercises such as walking, jogging, cycling, swimming and
racquet sports are all conducive to weight loss if performed at adequate
intensity and for an adequate period of time. Racquet sports such as tennis
and squash can also aid in weight loss. Adding resistance exercises such as
press-ups, sit ups or weights exercises may also assist you in your weight
loss programme.
Time:
At least 30 minutes is the recommended period to get an effect from your
training although if you are on a busy schedule, accumulating 30-40
minutes of moderate intensity exercise during the day may also be of
benefit to your weight loss programme.
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