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What is physical fitness?

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The ability of the body to perform moderate to vigorous levels of activity and to respond to physical demands without excessive fatigue

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5 Components of Fitness

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1. Cardiorespiratory endurance 2. Muscular Strength 3. Muscular endurance 4. Flexibility 5. Body composition

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Cardiorespiratory Endurance (CRE)

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The ability of heart and lungs to deliver oxygen to working muscles for sustained activity

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Muscular Strength

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The ability of a muscle to generate maximum force against heavy resistance

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Muscular Endurance

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The ability of muscle to sustain a given level of muscle tension (holding a single contraction for an extended period of time or contracting muscles repeatedly for an extended period of time)

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Flexibility

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The ability to move joints through their full range of motion

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Body Composition (percent body fat)

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The amount of lean body tissue vs. body fat

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Benefits of Exercise

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- Increases energy levels - Boosts the immune system and helps to prevent many diseases - Improves cardiorespiratory function and reduces chances of CV diseases - Increases resting metabolic rate (RMR - improves the processes by which food is converted to energy and tissue is built) - Improves body composition - Improves blood lipid profile by increasing HDL's - Improves blood pressure (decreases hypertension) - Improves bone mineral status - Decreases risk of Osteoporosis - Decreases risk of Type II Diabetes through better blood glucose regulation - Improves emotional wellness - Decreases stress - Decreases likelihood of smoking - Decreases risk of musculoskeletal disorders - Decreases risk of certain cancers

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Aerobic Metabolism

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Occurs when activity is prolonged Involves the utilization of oxygen

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Anaerobic Metabolism

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Kicks in when short bursts of energy are required Does NOT involve the utilization of oxygen

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Maximum Aerobic Capacity (VO2 Max)

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Greatest rate at which oxygen can be taken in and utilized during exercise

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Normal Maximum Aerobic Capacity Values for males and females (ages 15-25 years old)

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Range from 38-46 ml/kg/min

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Maxmim Aerobic Capacity Values for elite athletes

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Females range from 60-70 ml/kg/min and males range from 70-80 ml/kg/min

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What 4 things are included in a complete fitness program?

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1. Cardiorespiratory Endurance 2. Muscular Strength and Endurance 3. Flexibility 4. Skill Training

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Skill Training

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Incorporating exercise into an physical activity or sport which is enjoyed

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What must you do when putting together your own fitness program?

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- Set Goals - Select Activities - Make a Commitment - Begin and Maintain your Program - Record and Assess your Progress - Current fitness level should determine starting point and how and when to increase physical activity

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What is the first thing you need to do before participating in a fitness program?

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Get medical clearance before developing and participating in a fitness program

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4 Basic Principles of Physical Training

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1. Overload Principle 2. Frequency 3. Intensity 4. Duration

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Overload Principle

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Increasing the amount of tension creating an adaptation to the new levels of strength

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Frequency

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The # of repetitions of an action or the # of days/per week a particular activity should be performed

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Intensity

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The amount of resistance applied

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Duration

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The number of minutes per activity or session

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How can a physical component of fitness improve?

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For a physical component of fitness to improve, the system must work harder than it is accustomed to working

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SAID Principle (Specific Adaptations to Imposed Demand)

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Indicates that, over time, the body will adapt to stress based on the demands it encounters

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What is the KEY to physical improvement?

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Being Consistent

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What 3 things must you include when designing an exercise program?

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1. Warm-up 2. Fitness Workout 3. Cool Down

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Warm-up

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Large muscle low intensity exercise for 5-20 minutes Foam roll, dynamic and/or static flexibility exercises for 10- 20 minutes

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Fitness Workout

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~ 20 minutes muscular strength/endurance 30- 40 minutes cardio

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Cool Down

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5- 10 minutes of large muscle, low intensity exercise 5- 15 minutes of flexibility exercises

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Determining Maximum Heart Rate (MHR)

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Maximum Heart Rate (MHR)= 206.9- (0.67 x age)

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MHR x 64%

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Lower target heart rate within range

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MHR x 91%

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Upper target heart rate within range

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Cardiorespiratory Endurance Workout - American College of Sports Medicine (ACSM) Standards

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Type of activity -Large muscle, sustained duration activity (ie: walking, jogging, swimming, biking, C.C. skiing, etc.) Frequency - 4-6 days/week Intensity - 64-91% of MHR Duration - 30-60 minutes/ bout

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4 Target Heart Rate Range (THRR) ACSM Recommendations

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80-91% MHR- perform regular physical activity now. No medical limitations 74-84% MHR- perform sporadic physical activity now. No medical limitations 64-74% MHR-perform only minimal physical activity now. No medical limitations 60- 64% previously sedentary, unfit, rehabilitating after injury or medical limitations

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What type of equipment is used for Muscular Strength and Endurance?

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Weight machines, free weights, resistance bands, body weight

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Resistive Training in Men and Women

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Both men and women can increase strength and endurance through resistive training - Men typically develop larger muscle mass (hypertrophy) because of higher levels of testosterone - Women tend to develop more defined muscles with less mass (tone)

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Resistance Training

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Exercises in which your muscles must exert force against a significant amount of resistance

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Isometric Exercise

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Involves applying force without movement, such as when you contract your abdominal muscles This static type of exercise is valuable for toning and strengthening muscles Isometrics can be practice anywhere and do not require any equipment

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How to determine how much resistance is needed while weight training

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1 Repetition Maximum (1RM) 45-60% of 1RM= Endurance 60-80% of 1RM= Hypertrophy 85-100% of 1RM= Maximum Strength Building

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Circuit Training

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Combination of exercise stations 8 - 12 stations, 3 times through Design for different training goals: - Flexibility - Calisthenics - Aerobic exercise

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Purpose of Neuromotor Training

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Develop balance, coordination, agility, proprioception

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Examples of Neuromotor Training

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Range from simple balance training to: - TaiChi - Yoga - Agility training - Sport Activities No recommendations as to frequency, duration, etc.

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Neuromotor Training

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Uses integrated exercises designed to improve functional movement patterns - Training for strength and neuromuscular control Also works on core strength and flexibility

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Calisthenic Strengthening Exercises

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Enjoyable exercise that is not always regimented Used to enhance muscular strength: - Free exercise - Training that utilizes gravity and body weight as resistance - No weights are required

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The Core

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The core is the lumbo-pelvic-hip complex (center of gravity is located there)

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What 4 things does Core Training work to improve?

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1. Dynamic postural control 2. Muscular balance 3. Functional strength 4. Neuromuscular efficiency

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Core Stabilization Training

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Body must be adequately stabilized Allows muscles (prime movers) to generate strong, powerful, movements

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What can a weak core lead to?

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Weak core can lead to inefficient movements and potential injury

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Core Training Plan

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- Should be systematic, progressive and functional - Needs to be safe, challenging, stress multiple plans, and incorporate a variety of resistance equipment - Begin with exercises that allow for stability and neuromuscular control

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R.O.M.

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Range of Motion

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What is Flexibility important for?

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Flexibility, or stretching exercises, is important for maintaining the normal range of motion (ROM) in the major joints of the body

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Static Flexibility

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Is the ability to reach and hold a stretch at one endpoint of a joint's range of motion- NO BOUNCING (no ballistic movement)

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Dynamic Flexibility

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Is the ability to move quickly and fluidly through a joint's entire range of motion with little resistance

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3 Types of Flexibility Training

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1. Foam Roll (Self Myofascial Release) 2. Static Stretching 3. Dynamic Stretching

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Foam Roll (Self Myofascial Release)

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Purpose: Loosen "tight spots" Technique: - Roll 1"/second - Find a "tender" spot - Hold on the spot for 30 seconds - Find 3 spots on that muscle Common tender (tight) areas: - Calves, IT Band/Hip - Flexors, Lats

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Static Stretching

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Purpose: to lengthen muscle Technique: - Lengthen muscle to 1st point of "tension" (not "tearing") - Hold for 30 seconds (at 10 and 20 seconds, take deep breath, move to next pt. of tension) - Repeat 2x - 60 seconds per muscle group is the recommended duration (ACSM)

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Dynamic Stretching

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Purpose: to prepare muscle for activity Technique: - Active - Full range of motion - Release quickly after stretch is felt - Repeat 10 times per leg (NASM)

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Preventing and Managing Athletic Injuries

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- Care for injuries that may occur (P.R.I.C.E.) - Maintain good physical fitness - Warm-up and cool-down during every exercise session - Use proper body mechanics - Limit strenuous exercise when acutely ill - Use appropriate equipment - Return to exercise intensity gradually following injury

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P.R.I.C.E.

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Protection, Rest, Ice, Compression and Elevation

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Exercise Hydration Guidelines - Before Exercise

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2-3 hours before exercise drink 17-20 oz. of water or a sports drink 10-20 minutes before exercise drink another 7-10 oz. of water or a sports drink

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Exercise Hydration Guidelines - During Exercise

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Drink at least 7-10 oz. of water or sports drink every 10-20 minutes To maintain hydration, remember to drink beyond your thirst. Optimally, drink fluids based on amount of sweat and urine loss Remember, even minimal dehydration compromises performance

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Exercise Hydration Guidelines - After Exercise

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Within 2 hours, drink enough to replace any weight loss from exercise. Drink approximately 20-24 oz. of a sports drink per pound of weight loss

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3 Hydration Tips

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1. By the time you become thirsty, you're already dehydrated. (The thirst mechanism is NOT a good indicator of when and how much you need to drink.) 2. Avoid soft drinks and juice during play. The high amount of carbohydrates in those beverages may cause gastrointestinal discomfort and disturbance 3. Beverages containing caffeine, alcohol and carbonation are discouraged during activity because they can dehydrate the body by stimulating excess urine production or by decreasing voluntary fluid intake

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