PHAC 3060 - Health-Related Fitness and Conditioning

Benefits of exercise

* increased muscular strength, flexibility, cardiovascular endurance, weight reduction
* reduces risk of heart disease and chronic conditions
* enhances general mood, reduces feeling of depression and isolation, increases self-esteem
* SAME across all people, despite disability

Various fitness goals

* health-related benefits
* efficiency, independence and competence in performing activities of daily living
* greater levels of sport performance

Inclusive fitness guidelines

* increase knowledge regarding the foundation of fitness programming
* understand exercise implications for individuals with differences in ability
* assess participants’ readiness to exercise
* help participants set realistic and appropriate fitness goals

Training Principles

Overload and Progression

The FIIT principle

overload and progression

the load or amount of resistance placed on the body or body system

* what is the least amount we can do, to get the response we are looking for?

the FIIT principle

frequency, intensity, time and type

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the most important from FIIT

frequency

flexibility

the ability of a joint and the muscles and tendons surrounding the joint to move freely through a ROM

* optimal flexibility allows a joint to move efficiently

limitations of flexibility

caused by structure of the joint, properties of connective tissue, or neuromuscular influences

influences on flexibility

genetics , age, gender, temperature, pain and balance of opposing muscle groups

most common method of exercise for increased flexibility is

static stretching

sample modifications for flexibility

Balance:

* perform stretch sitting or lying down
* hold wall while standing or use for trunk support while sitting on a mat

Coordination

* use mirror for visual feedback
* use verbal feedback
* use manual guidance for appropriate position or movement

muscular strength

the ability of a muscle or group of muscles to exert maximal force against resistance

muscular endurance

the ability of a muscle or group of muscles to exert force against submaximal resistance over a period of time

Resistance training components

muscular strength

muscular endurance

resistance training is influenced by

deconditioning, neuromuscular or progressive muscular conditions

ways to engage in resistance training

manual resistance

free weights

resistance bands or pulleys

exercise machines

sample modifications for muscular strength and endurance training

flexibility

* strengthen through the available range
* strengthen for balance between muscle pairs

sensory perception

* provide physical guidance, verbal feedback, or mirrors

self-responsibility

* use recording form for monitoring and reinforcing

cardiorespiratory fitness

a measure of the hearts ability to pump oxygen-rich blood to the rest of the body

* ability to adjust to and recover from physical activity

differences in CV fitness are caused by

decreased ability to use large muscle groups because of joint pain, muscle weakness, or difficulty in muscle recruitment

* differences in temperature regulation and muscular fatigue also limit aerobic exercise capacity

sample modifications for cardiovascular fitness

coordination

* move in a manner to music for a continuous period of time

flexibility

* perform through an available range, use less resistance

speed

* modify time or distance