Lecture 6 Fitness 1 Fitness 1. What is Fitness? 2. Cardiorespiratory Fitness 3. Muscular Fitness 4. Flexibility 2 1
What Is Fitness? Physical Fitness - ability of the body to respond to physical demands Skill-Related Fitness - ability to perform specific leisure or sport skills Health-Related Fitness - ability to perform daily living activities with vigor 3 Americans (on average) are not a healthy bunch 4 2
Sitting is the new smoking 5 Physical Activity and Exercise Physical Activity - activity that requires any type of movement Exercise - structured, planned physical activity, often used to improve fitness levels Bottom-line - People who are active and/or exercise are healthier than those who are sedentary 6 3
Benefits of Physical Activity and Exercise Longer Life Span!! 7 Benefits of Physical Activity and Exercise Cognitive Benefits New brain cells Greater interconnection between brain cells Slow down loss of cognitive function with age Stave off the development of Alzheimer s Disease Improve learning, concentration, and abstract reasoning 8 4
9 General Guidelines for Physical Activity The American College of Sports Medicine (ACSM) and Department of Health and Human Services (HSS) issued guidelines for promoting and maintaining health and preventing chronic diseases 10 5
General Guidelines for Physical Activity Recommendations include: Minimum of 30 minutes of moderate-intensity aerobic activity on 5 days per week, or 20 25 minutes of vigorous-intensity aerobic activity 3 days a week Guidelines also include recommendations for improving muscle strength and endurance 11 Examples of Activities 12 6
Health-Related Fitness Fitness training programs can improve: Cardiorespiratory Fitness Musculoskeletal Fitness (muscular strength, muscular endurance, flexibility) Body Composition 13 Health-Related Fitness Amount of exercise Too little, your fitness level won t improve Too much, you can become susceptible to injury 14 7
Health-Related Fitness Before starting an exercise regime consult a physician especially if there are health concerns Four parameters to keep in mind: FITT: Frequency (number of sessions per week) Intensity (level of difficulty) Time (duration of each session) Type (type of exercise in each session) 15 Cardiorespiratory Fitness 16 8
Cardiorespiratory Fitness Ability of the heart and lungs to efficiently deliver oxygen and nutrients to the body s muscles and cells via the bloodstream Activities that use the large muscles (skeletal muscles) of the body in continuous movement. Jogging, running, swimming, 17 Cardiorespiratory Fitness Benefits include: 1. Decreased risk of coronary heart disease 2. Improved insulin sensitivity (helps prevent Type II diabetes) 3. Reduced chances of developing osteoarthritis 4. Prevent or reduces osteoporosis 5. Improves cholesterol profile 6. Improves body composition (more lean muscle) 7. Reduces anxiety and depression 8. Improved muscle and liver function 9. and many, many more 9
19 Cardiorespiratory Training Frequency - exercise at least twice, ideally three times a week; more if weight control is a primary concern Intensity - Target Heart Rate (THR) zone: point at which you stress your cardiorespiratory system for optimal benefit without overdoing it Heart Rate = # beats/minute 20 10
Target Heart Rate (THR) 60 to 80 percent of your maximum heart rate (MHR) Calculate your Target Heart Rate: Determine resting heart rate (RHR) Determine maximum heart rate (MHR): 220 (your age) = MHR X% 60 to 80 percent Now calculate the THR: THR = X% (MHR RHR) + RHR 21 Target Heart Rate Zone (THR) Quicker ways: THR = (220 Age) x desired intensity level The breathing test. 22 11
Cardiorespiratory Training Time - sessions should last 30 minutes on average, longer more fit. Up to a point. Type: two types of aerobic exercise: Those that require sustained intensity with little variation in heart rate response (running, rowing) Those that involve stop-and-go activities (basketball, soccer, tennis) 23 Cardiorespiratory Training 24 12
Cardiorespiratory Training High-Intensity Interval Training (HITT) For maximum benefit, level of activity must be altered (duration and intensity) Start out slowly to avoid injury, and gradually build up endurance 25 Cardiorespiratory Training 26 13
Muscular Fitness 27 Two Main Components: Muscular Fitness Muscular Strength - the capacity of a muscle to exert force against resistance 28 14
Muscular Fitness Two Main Components: Muscular Endurance - the capacity of a muscle to exert force repeatedly over a period of time 29 Benefits: Muscular Fitness Lean body mass (reduce obesity) Increased bone mineral density (reduce osteoporosis) Improved glucose metabolism (reduce type 2 diabetes) Decreased anxiety and depression 30 15
Muscular Fitness Strength Training - a type of exercise in which the muscles exert force against resistance. Many ways Free weights Exercise resistance machines Using body weight as resistance 31 Strength Training Frequency - two to three training sessions a week Exercise each muscle group during a session To develop strength, exercise at a higher intensity for a shorter duration To develop endurance, exercise at a lower intensity for a longer duration Measured in repetitions 32 16
Gender Differences in Muscle Development Muscle mass growth is influenced by the hormone testosterone Women produce testosterone at about 10 percent of the levels seen in men Women s increase in muscle mass is less than that achieved by men 33 Gender Differences in Muscle Development Also wide range of individual variability Somatype - body type Mesomorphic - stocky, muscular; higher levels of testosterone than other types Ectomorphic - tall, thin Endomorphic - short, fat 34 17
Muscular Fitness and Training Plyometrics - program that trains muscles to reach maximum force in shortest period of time, with the goal of increasing power (speed-strength). Crouching and jumping 35 Muscular Fitness and Training Core- Strength Training - strength training that conditions the body torso from the neck to the lower back e.g. Pilates 36 18
Drugs and Dietary Supplements Some people attempt muscle gain through drugs and supplements; most are expensive and ineffective, some are dangerous, and some are illegal 37 Strength Training Guidelines for strength training: Warm up Do not hold your breath or hyperventilate Hold weights close to your body, and do not arch your back Make sure equipment pins and collars are correctly in place Lift weights with a slow and steady cadence Use a spotter when using free weights Allow 48 hours between training sessions using the same muscle groups 38 19
Flexibility 39 Flexibility Ability of joints to move through the full range of motion Maintains posture and balance Makes movement easier and more fluid Prevents low back pain and injuries (muscle imbalances) 40 20
Flexibility Over time, we create body movements and posture habits that can lead to reduced mobility of joints and compromised body positions. Flexibility tends to deteriorate with age, often due to a sedentary lifestyle. 41 Flexibility Static Stretching - stretching until you feel tightness and holding stretch for 30-60 seconds 42 21
Flexibility Passive Stretching - partner applies pressure, producing a stretch beyond what you could do on your own 43 Flexibility Other stretching programs: Ballistic Stretching - stretching the muscle by bouncing rapidly; recommended for experienced athletes only Proprioceptive Neuromuscular Facilitation - therapeutic exercise causing a stretch reflex in muscles 44 22
Flexibility ACSM recommends stretching for all the major joints Neck, shoulders, upper back and trunk, hips, knees, ankles 2 to 3 days a week or more To a point of mild discomfort (not pain), hold for 15 to 60 seconds; 4 or more repetitions Greatest improvement in flexibility is seen if stretching done after other exercise 45 Health and Safety Precautions Begin with proper warm-up and cool-down activities Recognize forms of fatigue and overexertion Know how to treat soft tissue injuries by using the acronym, R-I-C-E Rest Ice Compression Elevation 46 23
Effects of Heat and Cold on Exercise and Physical Activity How to adjust for environmental conditions that affect physical activity: Heat: wet head or body with cold water, take in extra fluids before activity Cold: dress in several thin layers, take in extra fluids before activity 47 Heat-Related Disorders 48 24