KIN 1600: Ch. 6 Fitness

physical fitness

the ability of the body to respond to physical demands.

skill-related fitness

the ability to perform specific leisure or sports skills.

health-related fitness

the ability to perform daily living activities with vigor.

physical activity

an activity that requires any type of movement.

exercise

structured, planned physical activity, often used to improve fitness.

benefits of physical activity and exercise

•Physical benefits of longer lifespan and improved functioning of body systems.

•Exercise makes newly developing bone denser and stronger than the bone tissue expelled.

•Cognitive benefits of preventing or slowing age-related declines, along with improved learning, concentration, and abstract reasoning.

•Psychological and emotional benefits of improving mood, decreasing the risk of depression and anxiety, and relieving stress.

•Molecular-level benefits of stabilizing blood glucose levels, among other benefits.

general guidelines for physical activity

•About 150 minutes (2 hours and 30 minutes) of moderate-intensity exercise each week.

•About 75 minutes (1 hour and 15 minutes) of vigorous-intensity exercise each week.

•Muscle-strengthening activities of moderate or greater intensity for all major muscle groups at least two days a week.

when did the American College of Sports Medicine (ACSM) issued its guidelines

in 2011, •Moderate-intensity exercise for at least 30 to 60 minutes on five or more days a week, or

•Vigorous-intensity exercise for 20 to 60 minutes on three or more days a week.

components of health related fitness

•Cardiorespiratory fitness.

•Musculoskeletal fitness (muscular strength, muscular endurance, flexibility).

•Body composition.

what are the components of FITT

•Frequency (number of sessions per week).

•Intensity (level of difficulty of each exercise session).

•Time (duration of each session).

Type (type of exercise in each session).

cardiorespiratory fitness

the ability of the heart and lungs to efficiently deliver oxygen and nutrients to the body’s muscles and cells via the bloodstream.

benefits of cardiorespiratory fitness

•Increase in the oxygen-carrying capacity of the blood.

•Improved extraction of oxygen from the blood by muscles.

•Increase in the amount of blood the heart pumps with each heartbeat.

•Increased speed of recovery to resting heart rate.

•Improved muscle and liver function.

•Decreased resting heart rate, resting blood pressure, and heart rate at any work level.

frequency for cardiorespiratory training

exercise at least twice a week, ideally three times; more if weight control is a primary concern

intensity for cardiorespiratory training

target heart rate (THR) zone is the point at which you stress your cardiorespiratory system for optimal benefit without overdoing it.

•Heart rate reserve (HRR). The difference between maximum heart rate and resting heart rate.

•Maximum heart rate formula.

•Breathing test.

Perceived exertion test.

THR goal for baseline individual

50-70%

THR more skilled

60-80%

what is the max heart rate

220bpm

to calculate max heart rate

max heart rate-your age

thr formula

max heart rate * target heart rate =%

time for cardiorespiratory training

sessions should last from 15 to 60 minutes.

•A good goal is 30 minutes.

type for cardiorespiratory training

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).

training progression

To continue to receive benefits from exercise, the duration and intensity must be altered every so often.

High-Intensity Interval Training (H I T):

•Alternates high- and low-intensity exercise so your body is never given the chance to plateau.

muscular strength

the capacity of a muscle to exert force against resistance.

muscular endurance

the capacity of a muscle to exert force repeatedly over some time.

strength training

a type of exercise in which the muscles exert force against resistance.

Frequency and type of activity (strength training)

two to three resistance training sessions a week, exercising each muscle group during a session.

intensity and duration (strength training)

the strength-endurance continuum.

•To develop strength, exercise at a higher intensity for a shorter duration.

•To develop endurance, exercise at a lower intensity for a longer duration.

sex 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 lower

somatotypes

•Mesomorphic. Stocky, muscular; higher levels of testosterone.

•Ectomorphic. Tall, thin.

Endomorphic. Short, overweight.

muscular power

the amount of work performed by muscles in a given period of time.Train for muscular power by performing any exercise faster.

plyometrics

a program that trains muscles to reach maximum force in the shortest period of time.

•Crouching and jumping.

core-strength training

strength training that conditions the torso from the neck to the lower back.

Also called functional strength training.

• Pilates.

Unstable surfaces, resistance cords, and stability balls

posterior chain

consists of the muscles on your backside from head to feet.

Propel you forward and are essential for everyday activities

T/F: A sedentary lifestyle makes the anterior muscles (in the front) dominant.

true

T/F: Oxygen flow is vital for preventing muscle fatigue and injury during resistance training.

true

how should you breathe when doing strength training

Inhale when your muscles are relaxed and exhale when you initiate the lifting or push-off action.

flexibility

the 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.

static stretching

stretching until you feel tightness and holding the position for a set period of time.

passive stretching

a partner applies pressure, producing a stretch beyond what you could do on your own.

ballistic stretching

stretching the muscle in a series of bouncing movements; recommended for experienced athletes only.

•It can increase vulnerability to muscle pulls and tears.

•Do far more harm than good.

ex. butterfly

proprioceptive neuromuscular facilitation (PNF)

therapeutic exercise that causes a stretch reflex in muscles.

The American College of Sports Medicine (ACSM) recommends stretching…

all the major joints.

•Neck, shoulders, upper back, trunk, hips, knees, and ankles.

•Two to three days a week or more.

•Stretch to a point of mild discomfort (not pain), hold for 10 to 30 seconds; do two to four repetitions to accumulate 60 seconds for each stretch.

T/F: The greatest improvement in flexibility is seen if stretching is done before other exercises when muscles are warm and less likely to be injured.

The greatest improvement in flexibility is seen if stretching is done after other exercises when muscles are warm and less likely to be injured.

neuromotor fitness/ functional fitness

uses motor skills to improve balance, coordination, gait, agility, and proprioceptive training.

T/F: Balance is usually well-preserved until the 50s, but balance unravels very quickly when it begins to become unstable.

true

T/F: The inability to pass the balance test indicates a high risk of falls and cognitive decline.

true

conscious movement

draws from mindful exercise and t’ai chi, focusing on how the whole body moves.

•Minimal effort for precise movements with proper posture and a calm mind.

how can you Improving Your Health Through Moderate Physical Activity

Making daily activities more active., Walking for fitness., Trail running versus road running.

warm-up

helps to maximize the benefits of a workout and minimize the potential for injuries.

•Light calisthenics, walking, or slow jogging, and gentle stretching of the specific muscles are to be used in the activity.

cool down

usually exercise activities at a lower intensity, allow blood vessels to gradually return to their normal smaller diameter.

indications of fatigue

•Psychological. Depression can cause feelings of fatigue.

•Physiological. Overheating, dehydration, and energy debt.

indication of overexertion

•Similar to signs of a heart attack.

•Pain or pressure in the left mid-chest, jaw, neck, left shoulder, or arm; sudden nausea, dizziness, cold sweat; or abnormal heartbeats.

•If you experience any of these overexertion symptoms, consult a physician before exercising again.

soft tissue injuries

usually result from a specific incident: tears, sprains, strains, and bruises.

overuse injuries

caused by the cumulative effects of motions repeated many times: tendinitis and bursitis.

treating injuries RICE

•Rest. Stop doing the activity.

•Ice. Apply ice to the affected area.

•Compression. Wrap with an elastic bandage.

Elevation. Helps to reduce blood flow to the area