Week 5 - Health and Fitness

Health

overall condition of a person’s body or mind and to the presence or absence of illness or injury

Wellness

optimal health and vitality

• combination of health and happiness, a continuum

Poactive health vs. reactive health

• proactive health - focuses on preventive measures to minimize risk of illness, disease, or injury

• reactive health - focuses on treatment and/or management of illness, disease or injury

Factors that influence health and wellness

• family influences - role models, participate together, lifestyke

• media influences - body image, athlete image

• peer / social influences - social interaction through activity and sport

• cultural influences - values and beliefs

Social determinants of health

• non-medical factors that influence health outcomes

• not usually under control of the individual

role of kinesiology in social determinants of health

policy and government sector, not-for-profit

Social determinants of health examples

• income and income distribution

• education

• unemployment and job security

• early childhood development

• food insecurity

• housing

• gender social safety network

• employment and working conditions

• social exclusion

• aboriginal status

• race

• access to health services

• disability

individual behavioural influences of health

modifiable, lifestyle factors

• barriers (like education, confidence, support, time, etc.) prevent people from just changing their behaviours

Individual behavioural influences of health examples

• nutrition

• physical activity

• smoking

• sleep

• alcohol consumption

• drug use

• healthy weight

• social interaction and support, healthy relationships

• stress management

• preventive health (immunizations, screenings)

• safety (seat belt, helmet, safe sex)

role of kinesiology field in individual behaviour influences of health

individual health behaviour change - coaching

Fitness (and fitness components)

way of life that incorporates many components important to health

• components:

  • cardiorespiratory endurance

  • muscular endurance

  • muscular strength

  • flexibility

  • body composition

  • motor abilities

FITT Principle

mnemonic that can be used as method of recalling four important design elements for any training program

• Frequency - How often a component should be trained

• Intensity - Difficulty of work that needs to be done to achieve a benefit

• Time - duration of training

• Type - what activities should be done

FITT principle for STRENGTH

testing 1RM

• Frequency - working out every other day is best to allow muscle adaptation to occur, unless daily routines focus on different muscle areas

• intensity - requires relatively high resistance (75-80% of 1RM) and low repetitions (8-12)

• time - length of training session depends on number of sets and repetitions planned as well as number of different exercises involved

• type - ex. free weights, body weight, strength training machines, and medicine balls

FITT principle for muscular endurance

• Frequency - no limitations on the frequency

• intensity - choose a resistance that allows you to complete 15-30 repetitions of the exercise before fatiguing

• time - whatever time it takes to complete the reps

• type - use free weights, body weight, strength training, machines, medicine balls, circuits, and calisthenics

Proprioceptive Neuromuscular Facilitation (PNF)

most efficient stretching method that involves 3 phases:

• passive stretching

• pre-tension

• passive stretching

Active vs. passive flexibility

• active flexibility - range of motion generated by an individual

• passive flexibility - range of motion achieved with help from external forces

FITT principle for flexibility

• frequency - as much as can be fit into your schedule

• intensity - stretch until you perceive some muscle tension (dont overstretch because stretching to the point of pain can be harmful)

• time - sessions of 5-60 minutes

• type - dynamic, static, or proprioceptive neuromuscular facilitation (PNF), with or without a partner

what is the recommended guideline (made by the CSEP) for physical activity for adults aged 18-64

• 150 minutes per week of moderate-vigorous physical activity

• strength-training 2 days per week

How can % body fat and % muscle be measured

• using specialized equipment

  • like DEXA machine, bioelectrical impedance (InBody) machine

• % body fat can be estimated with skinfold measurements

  • subcutaneous fat

The Motor Abilities

• power

• agility

• coordination

• reaction time

• balance

• speed

Power

ability to overcome external resistance at high rate of muscular contraction

• combination of strength and speed (ex. spike in volleyball)

• training: 3-4 x per week, close to max intensity, plyometric training

agility

ability to execute high speed movement with rapid changes in direction

• ex. deaking in hockey or football

• training - agility ladder, shuttle runs

coordination

ability to perform movements in proper order and timing

• ex. hitting a baseball, figure skating jump

• training - drills and skill progression

reaction time

ability to react quickly

• training - sport specific drills

balance

ability to maintain stability

• training - functional movements

  • close eyes for more challenge

speed

highest rate of movement

• training - specific to distance and sport

Fitness Principles

• overload principle - for improvements to occur, training demands must be higher than normal performance requirements

  • overload by frequency, intensity, time type

• progression - after a period of raining, the load that previously created overload will no longer be adequate

• reversibility - extended breaks will result in loss of performance (basically de-training)

  • “use it or lose it”

• specificity - must train the specific physiological response you want to improve

Resistance training activities

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

• circuit training - complete one set and then move to the next exercise

  • go through that circuit for multiple laps

  • sets can be numbered repetitions or a time

Cardiorespiratory activities

• walking and jogging - can do the talk test for intensity check

• internal training - systematic alteration of high intensity training with rest/breaks

• fartlek training - speed play training

  • alternates speeds

• cross training - different activities

• functional activities - mimics real-life activities

• group classes - provide social interaction and support, expert instruction