Podcast
Questions and Answers
Physical activity is defined as all structured and non-structured body movement produced by the ______ muscles.
Physical activity is defined as all structured and non-structured body movement produced by the ______ muscles.
skeletal
Which of the following is NOT a benefit of strength training?
Which of the following is NOT a benefit of strength training?
Isometric exercises involve movement.
Isometric exercises involve movement.
False (B)
The primary goal of sports participation is to achieve good health and well-being.
The primary goal of sports participation is to achieve good health and well-being.
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What is the recommended frequency for stretching exercises?
What is the recommended frequency for stretching exercises?
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What is the ability of the body to persist in physical activity for long periods of time without undue fatigue?
What is the ability of the body to persist in physical activity for long periods of time without undue fatigue?
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What are the three key components of the FIT Principle/Formula?
What are the three key components of the FIT Principle/Formula?
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What is the formula for calculating maximum heart rate?
What is the formula for calculating maximum heart rate?
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Which of these methods is NOT used to estimate body fat percentage?
Which of these methods is NOT used to estimate body fat percentage?
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What are two examples of activities that improve cardiovascular fitness?
What are two examples of activities that improve cardiovascular fitness?
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The Step Test is a standard method for assessing muscular strength and endurance.
The Step Test is a standard method for assessing muscular strength and endurance.
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What is the main component of nonessential fat?
What is the main component of nonessential fat?
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Which of these factors does NOT influence body composition?
Which of these factors does NOT influence body composition?
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Maintaining a healthy body composition is important for overall health, performance, and appearance.
Maintaining a healthy body composition is important for overall health, performance, and appearance.
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What are the two main lifestyle changes that are recommended to improve body composition?
What are the two main lifestyle changes that are recommended to improve body composition?
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Which method of estimating body fat percentage utilizes an electrical current?
Which method of estimating body fat percentage utilizes an electrical current?
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Study Notes
Physical Activity
- Physical activity involves all structured and unstructured body movement by skeletal muscles, leading to a significant increase in resting energy expenditure.
Exercise vs. Sport
- Exercise is a structured routine for health improvement, focusing on strength, endurance, flexibility, or weight management.
- Sport involves structured activities, competitions, and rules for competition, aiming for victory and skill enhancement.
What is Fitness?
- Fitness is the ability to fulfill daily physical demands of work and play without excessive fatigue.
- It involves carrying out daily tasks with energy and alertness, managing leisure time, and responding appropriately to emergencies.
- Healthy well-being involves working effectively, enjoying leisure time, and preventing hypokinetic diseases.
Physical Fitness Definitions
- The ability to meet daily demands without excessive fatigue.
- Ability to perform tasks with vigour and alertness and have enough energy for leisure pursuits and unexpected situations.
- State of well being that includes effective work, enjoyment of leisure time, resilience to hypokinetic diseases, and capacity to handle emergencies.
Aspects of Physical Fitness
- Physical fitness is a multifaceted aspect of overall health reflecting complex interactions.
- It is a multi-dimensional state of being.
- The aspects of physical fitness are independent (specific) yet also intertwined/interrelated.
Components of Physical Fitness
- Physical fitness is classified into two categories: health-related and skill-related.
Health-Related Components of Fitness
- Cardiovascular endurance
- Muscular endurance
- Strength
- Flexibility
- Body composition
Skill-Related Components of Fitness
- Speed
- Power
- Agility
- Coordination
- Balance
- Reaction time
Muscular Strength & Endurance
- Muscular strength is the capacity of muscles to exert force against resistance.
- It involves the maximum force a muscle/muscle group can produce in a single maximum effort (e.g., lifting a 50 kg weight).
- Muscular endurance refers to the ability of muscles to exert repeated force (sustained muscle contraction) against resistance. It is characterized by activities with long duration and low intensity (e.g., sit-ups).
Muscle Fiber Types
- Slow-twitch (red) fibers: Utilize oxygen for fuel, provide sustained energy, contract slowly, and are adapted for endurance activities like marathons.
- Fast-twitch (white) fibers: Use anaerobic metabolism for fuel, provide short bursts of speed, contract rapidly, fatigue faster, and are well-suited for activities like sprinting.
Physiological Changes from Strength Training
- Increased muscular strength
- Improved body composition (e.g., higher muscle mass)
- Higher metabolic rate
- Improved capacity for regulating fuel use (especially with aging)
- Enhanced healthy muscle appearance
- Increased longevity
- Improved quality of life
- Lower risk of injury by increasing muscle fatigue resistance
- Increased delivery of oxygen and nutrients (to muscles)
- Faster waste elimination
- Enhanced metabolic health; possible increased lifespan
- Reduced risk of heart disease
- Improved posture and ability to exercise for longer periods
Age and Gender Differences in Muscular Function
- Men typically have greater muscular strength than women due to higher testosterone levels.
- Testosterone promotes muscle tissue growth in both genders but is significantly higher in men.
- Muscle activation speed is faster in men due to the nervous system.
- Maximum strength is usually reached in the twenties and gradually declines with age in both genders.
Assessing Muscular Strength & Endurance
- Muscular strength is measured by determining the maximum resistance (1RM) an individual can lift once.
- Muscular endurance is measured by counting the maximum repetitions of an exercise a person can complete or the maximum time they can hold a muscular contraction.
Muscular Strength - Grip Rating
- Grip strength is a measure of hand-grip strength.
- Rating classifications exist for men (56kg - excellent, below 39kg - poor) and women (36kg - excellent, below 19kg - poor).
Cardiovascular Fitness
- Cardiovascular endurance is the body's ability to persist in physical activity for an extended time without excessive fatigue.
- It is also called cardiorespiratory fitness. It's about the lungs supplying oxygen to the blood, and the heart's role in transporting oxygenated blood to the body's cells for optimal function.
Benefits of Cardiovascular Fitness Training
- Reduced risk of cardiovascular disease and other hypokinetic conditions (e.g., high blood pressure, obesity)
- Utilizes fat for energy leading to reduced body fat
- Increased heart function and pumping ability
- Reduced stress and anxiety; Improved well being
- Increased oxygen delivery to the body
- Lower resting heart rate
- Increased cardiac output (increased blood pumping per minute)
- Increased aerobic capacity; improved ability to perform various tasks
Cardiovascular Fitness Programs for Beginners (FIT Formula)
- Frequency: 3-6 days per week.
- Intensity: 55-90% of maximum heart rate in aerobic exercises.
- Time: 20-60 minutes
Target Zones for Improving Cardiovascular Fitness
- Maximum Heart Rate (maxHR): 220 - age or 208-(0.7 × age).
- Threshold Heart Rate: maxHR × 0.55; Upper Limit Heart Rate: maxHR × 0.90
- Target zone bpm ranges are calculated based on individual maximum heart rate.
Monitoring Heart Rate
- Count the radial artery pulse for 6 seconds, then multiply by 10.
- Alternatively, use heart rate monitors during exercise.
Evaluating Cardiovascular Fitness - The Step Test
- The Step Test is a physical assessment of cardiovascular fitness using a step bench.
- 24 steps on a 41cm bench, 3 minutes.
- Measuring heart rate 5 seconds following the exercise.
Body Composition
- Body composition refers to the proportion of fat mass and fat-free mass in the body (bone, water, muscle, connective and organ tissues, teeth).
Fat Mass
- Essential fat: Needed for normal bodily functions includes fat stored in major organs, muscles, and the central nervous system- 3-5% of total body weight in males, 8-12% in females.
- Nonessential fat: Adipose tissue related to energy storage, amount depends on gender, age, heredity, diet, and activity level.
Fat-free Mass (FFM)
- Fat-free body mass (FFM) is the body mass without extractable fat.
- FFM is calculated by subtracting fat mass from total body mass.
Typical Body Composition
- Typical body composition is presented as percentages for fat, muscle, essential/non-essential fat, bone, and other components.
- Body proportions differ between men & women.
Fitness Early in Life
- Early-life fitness habits can impact adult health.
Why is Knowledge of Body Composition Important?
- Knowledge is crucial for understanding health and disease, performance assessment, and appearance ideals.
Prevalence of Overweight and Obesity
- Overweight and obesity prevalence has increased over time.
Making Changes in Body Composition
- Lifestyle changes such as regular physical activity (endurance and strength training) and moderated energy intake are vital.
Estimating Percent Body Fat
- Methods to assess body fat including skinfold measurements, underwater weighing, BIA (Bioelectrical Impedance Analysis), and body mass index (BMI).
Weight Machines vs. Free Weights
- Weight machines offer ease of use, safety, limited exercise options, and generally lower cost.
- Free weights require careful technique, balance and may involve injury risk; but offer a wider range of exercises.
Stretching
- Static: Slow stretch maintained for several seconds, ideally no pain.
- Ballistic: Rapid stretching movements, not recommended.
- Dynamic: Smooth movements through the range of motion, controlled manner.
Advantages of Increased Flexibility
- Prevention of musculoskeletal injuries, improved joint health, better sports performance, improved blood vessel health, and reduced stress and relaxation.
Flexible Training Frequency
- 3+ days weekly for stretching exercises.
- Should be performed when muscles are warm, immediately after a workout/warm up or activity.
Stretching Intensity and Duration
- Stretch to a point of mild discomfort, but avoid pain.
- Hold each stretch for 15-60 seconds.
- Repeat each exercise at least 8-10 times.
- Allow 30-60 seconds rest between repetitions.
- Allow 1 minute rest between sets.
Type of Exercise (Stretching)
- 8-10 different stretches
- Targeted muscle groups (for general fitness programs)
- Prioritize large-muscle group before small-muscle group exercise.
Flexibility Test
- Sit with your legs straight and one foot against a box.
- Extend both arms forward as far as possible, holding for 2 seconds.
- Your partner measures the distance covered on a ruler.
- Test results are classified into multiple categories.
Disadvantages of Strength Training.
- Increased risk of muscle and tendon injuries, bone and ligament injuries, low back injuries, serious injury (especially with freeweights), and excessive fatigue (overtraining).
Weight Training Safety
- Proper technique is crucial to prevent injuries during weight training by holding proper posture and performing complete ranges of motion..
- Spotters for free weights.
- Report injuries to a coach or qualified professional.
Facts and Fallacies about Resistance Training
- Resistance training does not cause inflexibility but poor stretching technique does.
- Women do not become masculine due to gaining strength (women have less testosterone).
- Pain is not always a prerequisite of progress; it is best to stop before significant pain.
- Soreness is not lactic acid buildup but microscopic muscle tears or damage which can be healed within 30 minutes.
- Strength training benefits people of any age, including 80+ years old.
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