Download - © 2007 McGraw-Hill Higher Education. All rights reserved. Chapter Four: Becoming Physically Fit.

© 2007 McGraw-Hill Higher Education. All rights reserved.

Chapter Four: Chapter Four: Becoming Physically FitBecoming Physically Fit


Key TermsKey Terms

Physical FitnessPhysical Fitness: attributes that : attributes that allow the ability to perform physical allow the ability to perform physical activityactivity

Physical ActivityPhysical Activity: bodily movement : bodily movement produced by skeletal muscle groupsproduced by skeletal muscle groups

ExerciseExercise: Sub-category of physical : Sub-category of physical activity; structured, repetitive, and activity; structured, repetitive, and purposive towards maintaining or purposive towards maintaining or improving fitness levelsimproving fitness levels


Components of Physical Components of Physical FitnessFitness

1.1. Cardiorespiratory enduranceCardiorespiratory endurance

2.2. Muscular strengthMuscular strength

3.3. Muscular enduranceMuscular endurance

4.4. FlexibilityFlexibility

5.5. Body compositionBody composition


Cardiorespiratory EnduranceCardiorespiratory Endurance Ability of the heart, lungs, and blood Ability of the heart, lungs, and blood

vessels to process and transport oxygen vessels to process and transport oxygen over a period of timeover a period of time

Continuous, repetitive movementsContinuous, repetitive movements Aerobic energy production (using Aerobic energy production (using

oxygen)oxygen) Examples: brisk walking, jogging, Examples: brisk walking, jogging,

cyclingcycling


Muscular FitnessMuscular Fitness

Ability of skeletal muscles to Ability of skeletal muscles to perform contractions; includes:perform contractions; includes:

StrengthStrength:: ability to perform at or ability to perform at or near its maximum for a short near its maximum for a short period of time period of time

EnduranceEndurance:: ability for muscle ability for muscle group to repeatedly contract over group to repeatedly contract over a long period of timea long period of time


How to Improve Muscular How to Improve Muscular Fitness?Fitness?

Overload PrincipleOverload Principle• gradually increasing the resistance can lead to gradually increasing the resistance can lead to

increased muscular strength and enduranceincreased muscular strength and endurance


Types of Training ModeTypes of Training Mode

• IsometricIsometric (same measure)(same measure)• IsotonicIsotonic (full range of motion, (full range of motion,

progressive resistance)progressive resistance)• IsokineticIsokinetic (speed accommodates the (speed accommodates the

movement of the exercises – movement of the exercises – expensive computerized expensive computerized dynamometers)dynamometers)


FlexibilityFlexibility

Ability of joints to function through Ability of joints to function through an intended range of motionan intended range of motion

Failure to maintain flexibility will Failure to maintain flexibility will result in reduced motion/injuryresult in reduced motion/injury

Two forms of stretching motionsTwo forms of stretching motions• static – holding a stretch for a period of time static – holding a stretch for a period of time

(recommended)(recommended)• ballistic – bouncing motions considered more ballistic – bouncing motions considered more

dangerous for injury of tissuesdangerous for injury of tissues


Body CompositionBody Composition Make up of the body (bone, fat, Make up of the body (bone, fat,

muscle, etc.)muscle, etc.) Measuring body fat % should be Measuring body fat % should be

included in any fitness programincluded in any fitness program Cardiovascular fitness and Cardiovascular fitness and

strength training can contribute strength training can contribute to decreased body fatto decreased body fat


Aging PhysicallyAging Physically

Physical decline occurs graduallyPhysical decline occurs gradually Differences are individual in natureDifferences are individual in nature More subtle physiological changes More subtle physiological changes

occur between the years of 45 – 64occur between the years of 45 – 64


Medical conditions influenced Medical conditions influenced by physical activityby physical activity

Osteoporosis (loss of calcium from Osteoporosis (loss of calcium from bone) is more evident in middle-aged bone) is more evident in middle-aged womenwomen

Osteoarthritis (wear and tear Osteoarthritis (wear and tear inflammation) upon weight bearing inflammation) upon weight bearing joints related to years of frictionjoints related to years of friction

* Continuing to follow a fitness regimen is essential to minimizing age-related problems


ACSM’s Recommendations for ACSM’s Recommendations for Achieving Optimal Fitness (1998)Achieving Optimal Fitness (1998)

Mode of activityMode of activity FrequencyFrequency IntensityIntensity

DurationDuration Resistance trainingResistance training Flexibility trainingFlexibility training


Developing aDeveloping aCardiorespiratory Fitness ProgramCardiorespiratory Fitness Program

Mode of ActivityMode of Activity• Continuous activityContinuous activity• Using large muscle groupsUsing large muscle groups• Aerobic in natureAerobic in nature• Enjoyable activity Enjoyable activity

selectionselection


FrequencyFrequency

How Often Should One Train?How Often Should One Train? 3-5 times/week (ACSM)3-5 times/week (ACSM) More than 5 times/week will not More than 5 times/week will not

create further improvementcreate further improvement Less than 3 times/week will not show Less than 3 times/week will not show

improvement eitherimprovement either


Intensity of TrainingIntensity of Training

ACSM recommendation of 65-90% of one’s ACSM recommendation of 65-90% of one’s maximum heart rate = Target Heart Rate maximum heart rate = Target Heart Rate (THR)(THR)

THR = (220 – age x 65-90%)THR = (220 – age x 65-90%)• example of a 20 year old THR example of a 20 year old THR 220-20 = 200 220-20 = 200 • 200 x .65 = 130 bpm200 x .65 = 130 bpm• 200 x .90 = 180 bpm200 x .90 = 180 bpm

The level of effort to achieve cardiorespiratory fitness


Duration of Training Duration of Training Length of time one needs to exercise Length of time one needs to exercise

at THR to produce a at THR to produce a cardiorespiratory training effectcardiorespiratory training effect

20-60 minutes of continuous activity 20-60 minutes of continuous activity (ACSM)(ACSM)

The lower the range of intensity, the The lower the range of intensity, the longer the duration should belonger the duration should be


Resistance Training (Muscular Resistance Training (Muscular Fitness)Fitness)

Strength training should be done 2-3 Strength training should be done 2-3 times/weektimes/week

Assists with improving body compositionAssists with improving body composition One set of 8-12 reps (10-15 reps for One set of 8-12 reps (10-15 reps for

adults over 50) geared toward fatiguing adults over 50) geared toward fatiguing major muscle groups (i.e., legs, arms, major muscle groups (i.e., legs, arms, shoulders, chest, back)shoulders, chest, back)


Resistance Training (Muscular Resistance Training (Muscular Fitness), cont’dFitness), cont’d

Isotonic or isokinetic training progress Isotonic or isokinetic training progress recommendedrecommended

Full range of motion at a slow to moderate Full range of motion at a slow to moderate speed using rhythmic breathingspeed using rhythmic breathing

Multiple sets could provide greater benefitsMultiple sets could provide greater benefits


Flexibility TrainingFlexibility TrainingACSM recommends stretching ACSM recommends stretching

the major muscle groups:the major muscle groups: 2-3 times/week2-3 times/week Should be done when the Should be done when the

body has warmed up body has warmed up significantlysignificantly

Static stretching is preferred Static stretching is preferred over ballistic typeover ballistic type

Hold for 10-30 secondsHold for 10-30 seconds


3 Parts of a Training Session3 Parts of a Training Session

1.1. Warm-UpWarm-Up (slow gradual increased of (slow gradual increased of movement 10-15 minutes leading into movement 10-15 minutes leading into stretching)stretching)

2.2. Conditioning WorkoutConditioning Workout (cardiorespiratory (cardiorespiratory endurance, strength training, and flexibility endurance, strength training, and flexibility regimen following ACSM guidelines)regimen following ACSM guidelines)

3.3. Cool-DownCool-Down (return the body to a resting (return the body to a resting state in 5-10 minutes, i.e., walking, state in 5-10 minutes, i.e., walking, stretching, etc.)stretching, etc.)


Exercise for Older AdultsExercise for Older Adults

Exercises for younger adults may be Exercises for younger adults may be inappropriate for people over aged 50inappropriate for people over aged 50

Supervision from a certified instructor may Supervision from a certified instructor may be necessarybe necessary

Physical exams would be recommended Physical exams would be recommended before beginning a programbefore beginning a program

Well designed programs should start slow Well designed programs should start slow and become gradual over timeand become gradual over time

Recognize signs of distressRecognize signs of distress


Sports InjuriesSports Injuries 5 general principles related toward 5 general principles related toward

preventionprevention• start at a low level and progress start at a low level and progress

graduallygradually• if you stop exercising for an extended if you stop exercising for an extended

time, do not restart at the past leveltime, do not restart at the past level• listen to your bodylisten to your body• follow rehabilitation instructions if follow rehabilitation instructions if

prescribed by a rehab specialistprescribed by a rehab specialist• develop a preventive approach to all develop a preventive approach to all

injuriesinjuries


Chapter Four: Chapter Four: Becoming Physically FitBecoming Physically Fit