Download Flexibility - Human Kinetics

C H A P T E R
10
Health-Related Fitness
and Conditioning
Chapter 10 Health-Related Fitness and Conditioning
Benefits of Exercise
• Increased muscular strength, flexibility,
cardiovascular endurance, weight reduction
• Reduces risk of heart disease and chronic
conditions (hypertension, diabetes,
osteoporosis, degenerative joint disease)
• Enhances general mood, reduces feelings
of depression and isolation, increases selfesteem
Various Fitness Goals
• Health-related benefits
• Efficiency, independence and competence
in performing activities of daily living
• Greater levels of sport performance
Inclusive Fitness Guidelines
• Increase knowledge regarding the
foundation of fitness programming
• Understand exercise implications for
individuals with differences in ability
• Assess participants’ readiness to exercise
• Help participants set realistic and
appropriate fitness goals
Training Principles
• Overload and progression
– The load or amount of resistance placed on the body
(or body system)
• The FITT principle
– Frequency, intensity, time, type
Flexibility
• Flexibility is the ability of a joint and the
muscles and tendons surrounding the joint
to move freely through a full range of
motion (ROM).
• Optimal flexibility allows a joint to move
efficiently.
• Limitations are caused by structure of the
joint, properties of the connective tissue, or
neuromuscular influences.
(continued)
Flexibility (continued)
• Other influences on flexibility include
genetics, age, gender, temperature, pain,
and balance of opposing muscle groups.
• Most common method of exercising for
increased flexibility is static stretching.
Table 10.1
Sample Modifications:
Flexibility Training
• Balance
– Perform stretch sitting or lying down.
– Hold wall while standing or use wall for trunk support
while sitting on mat.
• Coordination
– Use mirror for visual feedback.
– Use verbal feedback from others for body or limb
position.
– Use manual guidance for appropriate position or
movement.
Muscular Strength and Endurance:
Resistance Training
• Muscular strength: the ability of a muscle or
group of muscles to exert maximal force
against resistance
• Muscular endurance: the ability of a muscle
or group of muscles to exert force against
submaximal resistance over a period of time
(continued)
Muscular Strength and Endurance:
Resistance Training (continued)
• Influenced by deconditioning,
neuromuscular (motor unit recruitment, lack
of reciprocal inhibition and spasticity), or
progressive muscular conditions
• Commonly developed through resistance
training involving manual resistance (e.g.,
push-ups), free weights (using dumbbells or
cuff weights), resistance bands or pulleys,
and exercise machines
Table 10.3
Sample Modifications: Muscular
Strength and Endurance Training
• Flexibility
– Strengthen through available range.
– Strengthen for balance between muscle pairs.
• Sensory perception
– Provide physical guidance, verbal feedback, or
mirrors for technique.
• Self-responsibility
– Use recording form for monitoring and reinforcing.
Cardiorespiratory Fitness
• A measure of the heart’s ability to pump oxygenrich blood to the rest of the body
• Also involves the ability to adjust to and recover
from physical activity
• Differences caused by decreased ability to use
large muscle movements because of joint pain,
muscle weakness, or difficulty in muscle
recruitment. Differences in temperature regulation
and muscular fatigue also limit aerobic exercise
capacity.
Table 10.5
Sample Modifications:
Cardiorespiratory Fitness Training
• Coordination
– Move in any manner to music for a continuous
period of time.
• Flexibility
– Perform through available range; use less resistance
(e.g., aquatic versus land).
• Speed
– Modify time or distance.
Table 10.7
Table 10.8
Table 10.9