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Download Components of Physical Fitness
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Components of Physical Fitness Health vs. Performance Cardiorespiratory endurance Speed Balance Muscular strength Muscular endurnace Coordination Body composiiton Health vs. Performance Activities Walking Badminton Hiking Basketball Swimming Jumping Rope Tennis Cardiorespiratory endurance Heart Rate Strike Volume Cardiac Output Blood Volume Heart Volume Respiratory Responses Metabolic Responses Cardiorespiratory Endurance and Wellness Consistent participation in exercise is necessary to improve health status. 70% of the American population is either inactive or not active enough for physical activity to improve their health. The benefit outcomes of regular exercise for older people include an increse in energy, a favorable change in body composition, an increase in muscular strength and endurance , increase metabolism, and significant improvements of cardiovascular and musculoskeletal helath—Higher quality life and longevity! How much physical activity do we need? The U.S. Department of Health and Human Services recommended 60 minutes of moderate to vigorous physical activity daily for yongsters ages 6-19 The Institute of Medicine issued an exercise recommendation of 60 minutes of brisk physical activity per day. Brisk exercise is defined as walking 4 mph ( 15 minute mile) The American College of Sports Medicine recommends 30 minutes a day. The number of physically inactive people exceeds the combined totals of those who smoke, are hypertensive, and have high serum cholesterol. Which recommendation is right? They all are ! They are all geared towards different populations. 30 minutes a day will make only minimum contributions to weight loss, hence the recommendation of 60 minutes a day. Promoting regular exercise for the general public should be an important priority! The number of physically inactive people exceeds the combined totals of those who smoke, are hypertensive, and have high serum cholesterol. Principles of Conditioning: F.I.T.T. FREQUENCY INTENSITY TIME TYPE FREQUENCY (How Often?) Recommended days of week of aerobic exercise is dependent on the intensity of the workouts. * A range of 3-5 days a week is most often recommended. Intensity (How Hard) Intensity refers to the degree of vigorousness of a given exercise session. To improve cardiorespiratory endurance the heart rate must reach a range of 55%-90% of your maximum heart rate. Calculating Maximum Heart Rate Max Heart Rate = 206.9-(0.67 x your age) After you have calculated your maximum Heart Rate you can calculate your target heart rate for exercise can be calculated. Calculating your THR Heart Rate max x 70% (.70 of MHR) +/-5 A 20 year old person Max Heart Rate = 194 x .70 ____________________ 136 +/- 5 beats Target Heart Rate Zone = 131-141 beats per minute Taking Your Pulse Want to be able to take your pulse quickly and accurately during exercise. Radial Artery / or Carotid Artery Use your first two fingers to find your pulse Count the number of beats for 10 seconds and multiply by 6 The TALK TEST, Time Duration ( How Long) The duration of the exercise session is inversely proportionate ti the intensity of the exercise session. Intensity is the most important consideration for the development of physical fitness. But reducing intensity and increasing frequency and duration are the safest and most beneficial for novice exercisers to attain physical fitness and health enhancement. Type Type of Activity/ Exercise Modality Select aerobic activities or other activities that you enjoy! Progression, Overload, Specificity Overload involves subjecting the body to unaccustomed stress. Progression involves deciding when the exerciser is ready for the added challenge, workload is only increased when the exerciser feels that they are ready. Specificity of training suggests that the body adapts according to the types of stress that are placed upon it. Building muscular strength & endurance Resistance training is the only type of exercise capable of slowing and possibly reversing , declines in muscle mass, bone density and strength. All muscles respond to physiological law of use and disuse. “ Use it or lose it” Benefits of resistance training: Increases muscle mass Decreases fat content Implications for weight loss Heavy resistance training and circuit weight training have the potential to improve cardiorespiratory endurance by an average of 6% Improves posture Stronger more stable joints Make daily life easier Improve arthritis Produce synovial fluid Benefits continued: Increased bone density Improve self esteem Improve self confidence Improve body image Anaerobic exercise: Without oxygen High intensity physical activity Examples: Sprinting 100 yards Lifting heavy weights Running up 2-3 fligths of stairs Muscular Strength Is the maximum force that a muscle or muscle group can exert in a single contraction. Developed through progressive resistance training best developed by lifting heavier loads a few times until fatigued Produces larger gains than lifting lighter loads many times until fatigued Strength Training /Good for everyone Older adults: Muscle atrophy Result of Inappropriate physical activity Over 60 loses 1-2% of muscle strength per year Good news-response to training Power training is best Strength training for youth: Accumulating evidence supporting resistance training for youth Resistance training for youth is strongly supported Youth are prepubertal youngsters to age 18 Strength increases of 30-50 % in 8-12 weeks Gains a result of nuerological gains, coordination and learning Improves strength and endurance Bone density & weight control, cardiorespiratory system Enhance sports skills and motor skills More resistant to injuries Youth resistance training guidelines: Should be developed and supervised by qualified professionals Should focus on proper technique instead of the amount lifted Gradually increase resistance as strength improves Range from 6-15 repetititions per exercise Should be varied to keep it fresh Resistance training is safe and beneficial for youth of both sexes when guidelines are followed. Free Weights vs Machines Yield some flexibility Exercises selected can stimulate movements required by sports or life ( Functional) Supporting and stabilizing muscles Inexpensive and versatile Don’t take up much space/ can be done at home Circuit Resistance Training: Develops fitness components simultaneously Circuit consists of 8-15 exercises Move from station to station with little to no rest/ :30 at most Perform 15-45 second bout of activity completing between 8-20 repetitions Circuit can be repeated 2-3 times for 30-50 minutes Challenging versatils and fun Circuit Training Experience; 2 rounds / :20 of wrok :10 rest Tabata 9:00 workout Record Repetitions Squats Dumbell shoulder press Jumping Jacks Lunge Sit Up Step ups Push Up Bench Dips Jog in place Muscular Endurance Is the application of repeated muscular force against a submaximal resistance. Developed by many repetitions against lighter resistance Rest periods are short ( :90 seconds or less) Research shows that muscular endurance is best improved by performing exercises with loads that can be lifted 20x or more Can also improve strength if done until failure Principles of Resistance Training FITT Frequency Intensity Time Type Overload Progression Specificity Variety Ergogenic Aids: Substances, techniques, treatments that theoretically improve physical performance Protein Supplementation Vitamins and Miinerals Creatine Ginseng Chromium Picolinate Ubiquinone (co-Q10) Conjugated Linolic Acid Androstenedione Human growth hormone Anabolic Androgenic steroids Keep a Daily Training Log You know which exercises you performed and the amount of weight that you used You know the number of reps that you completed and the number of sets Provides an objective account of your improvement Provides an accurate history It’s a motivating device that provides objective feedback about your improved performance Improving Flexibility: Planned, deliberate and regularly performed sets of exercises designed to progressively increase the range of motion iof a joint or series of joints. Flexibility= defined as the range of motion in a joint or a series of joints. Joint make up= muscles, ligaments, tendons (connective tissues) All respond to stretching, developing flexibility Benefits of flexibility: Reduction of stress and tension Muscle relaxation Improved fitness, posture, and symmetry Relief of muscle cramps Relief of muscle soreness Prevention of injury Reduced frequency of injury Return to full range of motion after injury When to stretch: Warm up Cool down Stretching should only occur after the muscles have been warmed up Most effective after resistance or aerobic training stretching guidelines: Warm up for a few minutes before stretching Stretch to the point of mild discomfort Do not stretch to the point of pain Hold each stretch for 15-30 seconds Breathe rhythmically and continuosly Move slowly from position to position Perform each stretch 4 times Stretch after a workout Perform stretching exercises 5-6 times a week Types of stretching: Static Stretching= involves slowly moving to desired positions, holding them for 15-30 seconds and then slowly releasing them. Proprioceptive neuromuscular facilitiation (PNF) =requires a partner and includes a combination of passive stretching and muscle contractions. (partner stretching) Ballistic stretching uses dynamic movements or repetitve bouncing motions to stretch muscles. Stretching routine Neck Stretch (tilt, yes, no) Shoulder stretch (arms over) Kneeling chest and shoulder stretch Crossed legs back stretch Groin stretch (butterfly) Laying quadricep stretch Seated hamstring stretch Calf and achilles tendon stretch Preventing back and neck pain Sedentary lifestyle contribute to back and neck pain Occupations that require you to stand a long time Occupatins that require you to sit for a long time Repetitive strain injuries=when repeated stress is placed on some part of the body Lower back pain affects 80-90% of the population at some point in their lives Causes of lower back pain: Excess body weight Weak abdominal muscles Weak and inflexible back muscles Weak and inflexible hamstring muscles Poor posture Cigarette smoking Lifting object incorrectly Work related or sports injuries Diseases- osteoperosis / osteoarthritis Tips for preventing back pain: If you sit or stand in one place for along time- walk around a few minutes or do some stretching exercises Place one foot on a small stool for a few minutes at a time , and then the other Pillow behind your back while driving Develop abdominal muscles Stretch the back muscles and hamstrings 3 times a week Maintain a healthy body weight Bend at the knees when lifting objects Do not smoke Health Development Plan Health Behaviors- 15 points -identifies positive and negative behaviors -Uses assessment activities to identify strengths and weaknesses -identifies health risks of continuing negative behaviors understands the need for change Long Term Goals- 5 points -Time frame 6-12 months -matches health behaviors -uses SMART goal format Development plan continued: Short term goals- 5 points frame 0-6 month health behaviors format Objectives-10 points -Each goal should have an objective. (How will you meet your goal?) -Objectives are measurable Plan of Action-15 points how objectives and goals will be met -discuss the benefits discuss possible obstacles identify support sources Total- 50 points -time -matches -uses SMART goal -describe - - Teaching Project: Topic related to health/ wellness-5 points Topic presented in an organized manner- 10 points Major points emphasized clearly- 10 points Goals identified- 10 points Objectives identified: 10 points Visual Aids used (at least one of the following) 10 points -power point -handout / sctivity -poster Professional behavior/ dress- 5 points Total 120 points (60 from instructor/ 60 from cohort members)-
