Ch 02 PPT Lecture Fall 2013-3

7/29/2019 Ch 02 PPT Lecture Fall 2013-3

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Chapter 2 Lecture

Understanding

Fitness Principles

KIN 2504Fall 2013

D. Dailey, MS


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2013 Pearson Education, Inc.

The Three Primary Levels of Physical

Activity

1) Physical fitness

The ability to perform moderate to vigorouslevels of activity without undue fatigue

Measured in MET levels (metabolicequivalents)

METS are grouped into three activitycategories:

Lifestyle/light (< 3 METS)

Moderate (3 to 6 METS)

Vigorous (6+ METS)


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The Three Primary Levels of Physical

Activity

2) Physical activity

Any bodily movement produced by skeletalmuscles resulting in an expenditure of

energy

3) Exercise

Planned or structured physical activity doneto achieve and maintain fitness


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Examples of Physical Activity Levels


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The Five Health-Related Components of

Fitness

Cardiorespiratory Endurance

Muscular Strength

Muscular Endurance

Flexibility

Body Composition


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The Six Skill-Related Components of

Physical Fitness

Agility

Balance

Coordination

Power Speed

Reaction Time


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The Principles of Fitness

Overload Principle:

In order to see gains in fitness, the amount of

training should exceed what your body is used to.

Training effect and adaptation

Consistent overloads will bring about adaptation, or changes,

as a result of training.

Dose-response

The amount your body adapts to new levels of training is

related to the amount of overload or "dose."

Diminished returns The rate of improvement diminishes over time as

your fitness level approaches its limit.



Overload Principle



The Principles of Fitness continued

Principle of Progression:

To effectively increase fitness, you must apply an

optimal overload level within a certain time period.

10 percent rule:

Increase your training frequency, intensity, or duration by no

more than 10 percent per week.

Principle of Specificity:

Improvement in a body system(e.g., cardiorespiratory) will occur only if that

specific system is targeted in training.


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Progressive Overload

Over the course of an exercise programvolume, intensity, and specificity need to

gradually increase

To avoid overtraining, a concept calledperiodization is used

Periodization is cycling various aspects of

a training program to maximize training

benefits and minimize risk of injury



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The Principles of Fitness

Principle of Reversibility:

"Use it or lose it."

Fitness levels must be maintained or they will revert.

Example: Squat strength of Olympic Weightlifters declined

approximately 10% in after 4 weeks of cessation of weight

training

Principle of Individuality:

Training results will vary from person to person.

Rest and Recovery: Your body needs time to recover between training

sessions.

Overtraining can result in fatigue and soreness.


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How Much Exercise Is Enough?

For adults, most governmental agenciesand credible professional or privateorganizations recommend at least 150minutes of moderate exercise or 75

minutes of vigorous activity per week (oran equivalent combination).

Physical Activity PyramidA visual summary of minimal activity and

exercise guidelines


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The Physical Activity Pyramid


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Physical Activity Guidelines for Americans


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Are you meeting the guidelines?

Less that half (48%) of all adults meet thephysical activity guidelines

Less that 3 in 10 high school students get

at least 60 minutes of physical activity

every day

Inactive adults have a higher risk for early

health, heart disease, stroke, type 2

diabetes, depression, and some cancers.



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How Much Exercise Is Enough? continued

The FITT Formula Guideline to help you plan a personal

exercise program

Frequency: number of times per week

Intensity: how "hard" to exercise

Time: amount of time per exercise session

Type: the kind of exercise performed


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Frequency

Number of ties exercise in undertaken in aweek

More times a person exercises the more

often their body is put under stress

3-5x a week recommended



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Intensity

Level of difficultly of the exercise

60-80% max recommended

Example of different levels of Intensity:

Perform 20 push-ups with your knees onthe ground, with your feet on the ground,

of with your feet elevated



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Time

Time it takes to do an exercise

30 min recommended

Example: Jog for 1 minute, 10 minutes, 60

minutes


T


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Type

Variety of training a person undertakes

Training for a specific event means less

variety for a person since training shouldreflect the activity.

Example: To improve sprinting, sprint. Toimprove distance running, run for distance.

To improve strength, use strength

exercises. 2013 Pearson Education, Inc.

R


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Recovery

Rest=time given to recover

Recovery= time to replenish energy stores

and repair damage to the body

How much time is enough rest and

recovery? Between sets? Betweensessions?


A l i th P i i l


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Applying the Principals

A rower is planning a training program to

prepare for a 2000m race. How mightspecificity and progressive overload effect

their program?

Bob and Rob decided to train for a 5ktogether. Halfway through training Bob

feels ready for his race and takes a week

off. On the day of the 5k, Rob beats Bobby one minute. How did the principals of

reversibility and individuality effect their

program? 2013 Pearson Education, Inc.

E i i S f l


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Exercising Safely

Warm-up: two phases

General warm-up: 3 to 10 minutes of light activity

Specific warm-up: 3 to 5 minutes of range-of-motion

movements

Cool-down Exercise-to-rest transition lasting 5 to 15 minutes

Take time to learn an activity's skills.

This is an important step to take to enhance

enjoyment and avoid injury.

E i i S f l


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Exercising Safely continued

Consume adequate energy and water.

Don't exercise on a full stomach.

Eat a small meal 1.5 to 2 hours prior to exercising.

Tailor water intake to the individual and the

exercise being performed.

Select appropriate clothing and footwear.

Proper footwear (fit and cushioning) is crucial for

safety and comfort.

Dress appropriately for the activity and temperature.

C t i l T i i Fit N t iti


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Controversial Topics in Fitness Nutrition

Fasted running? Bad idea, causes blood sugar to bottom out, can make you insulin

resistant over time

Compression clothing?

Doesn

t do anything Caffeine and alcohol before and after

exercise? Caffeine is a safer ergogenic aids, it bumps up your metabolism and

gets you pumped for your race NO ALCOHOL! It has a natural diuretic effect (makes you pee)


I di id l F t f Fit P


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Individual Factors for a Fitness Program

Age

Older adults may require extra precautions.

Aging is associated with about 1% decreasein aerobic capacity per year

Weight Overweight or underweight people have a

higher risk of certain kinds of injuries.

Current fitness level Select activities appropriately for yourpersonal starting point.

I di id l F t f Fit P


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Individual Factors for a Fitness Programcontinued

Disabilities Fitness can be incorporated into daily life via

adaptive courses, equipment, instruction,

and/or facilities.

Special health concerns

Pregnancy, asthma, heart disease,

hypertension, and diabetes all require medicalsupervision.

Getting Started


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Getting Started

Understand your motivations for beginning a

fitness program.

Anticipate and overcome obstacles to exercise.

Make time for exercise.

Select fun and convenient activities. Lifestyle physical activities

Exercise training options

Sports and recreational activities

Getting Started


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Getting Started continued

Choose environments conducive toregular exercise.

Exercise facility options

Neighborhood

Weather concerns

Safety

Set reasonable goals for increased fitness.

Sample Physical Activities


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2013 P Ed ti I

Sample Physical Activities

Ch 02 PPT Lecture Fall 2013-3

Documents

Transcript of Ch 02 PPT Lecture Fall 2013-3