Chapter 15 - Physical Fitness

Work-to-rest ratio

• indicates how long the rest phase should be relative to work phase length

• rest phase allows for recovery from muscle fatigue

  • shorter rest periods are required for lower intensity of exercise

• ex. 1:2 - the rest phase is 2 times the length of the work phase

training time vs. training volume

• training time - total time devoted to developing fitness

  • based on the duration of each training session

• training volume - another element of exercise time

  • measured in various units depending on type of activity

  • ex. in cyclic movements, training volume = total distance in one workout or several workouts over 1 week course

formal fitness activities vs. informal fitness activites

• formal fitness activities - development of fitness is the main goal

  • ex. circuit training, group fitness classes, jogging, weight training

• informal fitness activities - emphasizes social aspect of exercising (like camaraderie, cooperation, and fun) as main goal with fitness as a byproduct

  • ex. pick-up street hockey, social dancing, 3v3 basketball, mall walking

what happens when you take a break from training

• reversibility principle

• “use it or lose it”

• rest periods are necessary for recovery in between workouts, but extended rest intervals (like illness, injury, or short vacation) can have negative effect on fitness levels

muscular strength

ability of a muscle or muscle group to exert force against a resistance

• the greater the muscle diameter, the greater the force it should be able to generate

Absolute strength

total force a person can apply in a single effort against a resistance

• how much weight or mass a person can move regardless of their weight or mass

relative strength (and calculation)

total force a person can apply in a single effort against a resistance RELATIVE to their body mass

• relative strength = absolute strength / mass

agonist-antagonist training (and its importance)

program that includes exercises to develop an agonist muscle group and exercises to develop antagonist muscle groups

• important because programs focusing on specific muscle groups can strengthen agonist muscles but tend to shorten antagonist muscles

dynamic exercises

involve continual rhythmical contractions and relaxations that allow for continuous delivery of oxygen to the muscles, which delays fatigue and the burning sensation

cardiorespiratory fitness (AKA cardiorespiratory endurance)

involves heart (cardio), lungs (respiratory), and blood vessels (vascular)

training principles for cardiorespiratory endurance

• train at least 3 times a week (more training is better)

• train in target heart-rate zone and keep heart rate at that level for 15-20 minutes

  • try to maintain a steady heart rate within target heart-rate zone

  • or can vary heart rate within the zone by working harder for a short time and then easing off

• exercises involve training the whole body

• ex. step aerobics, tae box, spinning classes, swimming lengths, dancing, cycling, running, cross-country skiing, etc.

target heart-rate zone

level that is 50=80% of max. heart rate

How to find Target heart-rate zone

• HR reserve = resting heart rate - max heart rate

• lower limit = (heart rate reserve) x 0.50 + resting heart rate

• upper limit = (heart rate reserve) x 0.85 + resting heart rate

2 types of flexibility methods

• Active flexibility - range of movement generated by individual effort

  • dependent on strength of muscles on opposite side of the joint

• passive flexibility - range of movement achieved with help of external forces

  • passive flexibility exercises helps achieve a wider range of movement than active flexibility exercises

  • ex. using arms to pull leg closer to the torso

  • ex. a partner, weight, or rubber band assisting range of motion

3 flexibility methods

• dynamic stretching

• static stretching

• Proprioceptive Neuromuscular Facilitation (PNF) stretching

dynamic stretching

when a joint is moved through its full range of motion

• typically used in warm ups

  • ex. arm of baseball pitcher during pre-game warmup

  • ex. runners leaping and bounding, swimmers swinging arms in circles before a race

passive stretching

holding a stretched position (like the splits)

• person slowly relaxes the muscles to be stretched and holds themselves in a stretched position for 10-30 seconds

• time consuming and best used at the end of a practice or exercise session when muscles are tired

Proprioceptive Neuromuscular Facilitation (PNF) stretching (and its 3 phases)

bypasses natural reflexes of the muscle and its tendon sensors that protect it against overstretching

• most efficient stretching method

• 3 phases:

  • first phase (passive stretching)

    • muscles stretched pulled or pushes to very limit of movement range

    • should be performed slowly and continuously

  • second phase (pre-tension)

    • person being stretched contracts the targeted muscle group by pushing against resistance for about 7 seconds

  • third phase (passive stretching)

    • limb is pulled or pushed into a stretched position again but not to the point of pain

    • final position is held with all muscles relaxed for 6 seconds

    • repeat 3-4 times

Body composition

various tissues that make up the body

• particular fat (adipose) tissue and muscle tissue

• organs, bones, and fluids

Motor ability (AKA skill-related fitness) and its 6 components

determines how well the body moves

• subset of physical fitness

• components:

  • power

  • agility

  • coordination

  • reaction time

  • balance

  • speed

Power

involves ability to overcome external resistance at a high rate of muscular contraction

• combination of strength and speed

plyometric training

involves a muscle to a “prestretched” position and then explosively contracting the stretched muscle

• effective way to improve explosive power

agility

ability to execute movements at high speed with rapid changes in direction, level, or plane

• important in sports like basketball, volleyball, football, and hockey

coordination

ability to perform movements in the correct order and with proper timing

• smooth and efficient movements

• involves integration of eye, hand, and foot movements

• important in sports like baseball, soccer, and basketball

reaction time

ability to react quickly

• time it takes to initiate a response to a stimulus

balance (and 2 types)

ability to achieve and maintain body stability

• 2 types of balance

  • static balance

  • dynamic balance

static vs. dynamic balance

• static balance - ability to balance on a stable surface when no locomotion is required

  • ex. holding body position while standing on a balance beam or over a golf ball

• dynamic balance - includes wider range of activities including ability to balance on a moving surface (ex. rowing, surfing) or to balance wile involved in locomotion (ex. skiing, dribbling a soccer ball)

how to train balance

through practice during functional training and by focusing on body awareness and positioning

• to track improvements, time how long you can hold a static position in a “stork stand” while keeping eyes closed

speed

highest rate at which a movement or series of movements can be executed

• or the ability to cover a given distance in the shortest possible time during an all-out effort of short duration (ex. less than 10 seconds)

station training vs. circuit training

• station training - completion of all the sets of one exercise before moving to the next exercise

  • same muscles are stressed over and over again

• circuit training - only one set is completed (or the exercise is performed for a specified period of time) before moving to the next exercise

  • exercises can be selected to work all major muscle groups in one session

  • can have circuit that has no rest between stations to improve cardiorespiratory fitness

Circuit training variables

• number of stations

• time at stations

• exercise sequence

• number of laps

• number of repetitions and level of resistance

• recovery between exercises

• types of exercises

Interval training (and benefits)

training that involves a timed, systematic alternation of exertion and recovery

• very popular with athletes but can be used by anybody

• benefits:

  • benefits both aerobic and anaerobic energy systems

    • don’t need to be an elite athlete to require at least a minimum level of training for both of these systems

  • benefits muscular endurance

variables that must be considered in interval training

1. distance or length of time

2. speed or rate

3. rest period

4. number of repetitions

cross-training

performing various kinds of exercise or doing activities that differ from your usual routine

functional fitness

helps individuals function better in their homes and workplaces

• extremely valuable in rehabilitation

• designed based on a person’s needs

  • ex. can provide elderly person with flexibility to tie their shoelaces

  • ex. can give a parent with a back injury the strength and stability to move wet clothes to a laundry hamper and carry it safely