Fitness & Hypokinetic Diseases

• Fitness is a condition that helps individuals look, feel, and perform their best, serving as the foundation for health and well-being.
• Exercise is planned, structured, and repetitive physical movement designed to improve or maintain physical fitness.

Hypokinetic Diseases

• Hypokinetic diseases are conditions associated with inactivity and poor fitness.
• These include obesity, high blood pressure, high cholesterol, osteoporosis, osteoarthritis, lower back pain, and type 2 diabetes mellitus.

Health Benefits of Exercise

• Regular physical activity reduces the risk of type 2 diabetes by 33-50%, and up to 64% for those at high risk.
• Physical activity programs reduce the risk of falls and fractures in older adults.
• Exercise is an effective treatment for clinical depression, comparable to psychotherapy or medication, especially long term.
• Physical activity reduces the overall risk of cancer
• Active individuals have a 40-50% lower risk of colon cancer compared to inactive individuals.
• Women who are physically active have about a 30% lower risk of breast cancer than those who aren't.
• Physical activity is a major protective factor against coronary heart disease.
• Inactive individuals have almost double the risk of dying from coronary heart disease.
• Physical activity significantly reduces the risk of stroke and treats peripheral vascular disease.

Aerobic/Cardiovascular Exercise

• Aerobic exercises are low to moderate in intensity.
• They use slow-twitch muscle fibers and primarily utilize energy from the aerobic energy system.
• These exercises typically use large muscle groups in a rhythmical movement for extended periods, like cycling, swimming, and running.
• Cardiovascular exercise improves the efficiency of oxygen transfer between the heart and lungs.
• VO2 max measures the maximum capacity of an individual’s body to transport and use oxygen during exercise.
• Maximal oxygen uptake (VO2 max) is widely accepted as the single best measure of cardiovascular fitness and maximal aerobic power.
• Men typically have 40-60% higher absolute VO2 max values than women.
• Cooper VO2 max test (12-minute maximum run).
• Multi stage fitness test (bleep test).
• Queens college step test.
• Rockport Fitness walking test.

Anaerobic/Resistance Exercise

• Resistance exercises are a form of strength training at a moderate to high intensity.
• These exercises use fast-twitch muscle fibers to apply force.
• Energy for resistance training is primarily anaerobic (without oxygen) in both the ATP PC and lactate systems.
• A 1 repetition max test can be completed to measure the maximal force a muscle can generate in a single repetition.

Types of Muscle Contractions

• Isometric contractions occur when muscles contract but stay the same length (e.g., plank).
• Concentric contractions cause muscles to shorten as they contract under tension (e.g., the upward phase of a bicep curl).
• Eccentric contractions occur when muscles lengthen under tension (e.g., the controlled lowering phase of a bicep curl).

Activation Exercises

• Activation exercises "wake up" and engage specific muscles, improving strength, control, and muscle recruitment.
• They activate muscles in preparation for more intense movements.
• Activation exercises ensure muscles are ready to work, improving movement patterns and reducing the chance of injury.

Benefits of Activation Exercises

• Prepares muscles for movement.
• Enhances body movement during workouts by engaging the appropriate muscles.
• Improves form, power, and stability.
• Prevents overcompensating with other muscles.

Examples of Activation Exercises

• Glute Bridges target the glutes and hip muscles.
• Side-Lying Leg Raises activate the hip abductors.
• Scapular Push-ups activate the muscles around the shoulder blades.
• Clamshells engage the hip abductors and glutes.
• Dead Bugs activate core muscles.

Mobility Exercises

• Mobility exercises improve the range of motion (ROM) and movement control in joints.
• Mobility combines flexibility (muscle length) and stability (muscle control).
• These exercises prepare joints for movement, reduce stiffness, and enhance performance.

Benefits of Mobility Exercises

• Keeps joints healthy by promoting fluid movement.
• Safely increases how far a joint can move.
• Reduces the likelihood of strains, sprains, or other injuries.
• Allows you to move more freely and efficiently.
• Corrects imbalances in your body.

Examples of Mobility Exercises

• Hip Circles improve hip joint mobility with circular movements.
• Shoulder Dislocations (with a band or broomstick) open up the shoulders and increase flexibility in the upper body.
• Cat-Cow Stretch mobilizes the spine and activates the core.
• Ankle Circles increase mobility in the ankle joint.
• World’s Greatest Stretch works on hips, hamstrings, and the thoracic spine.

Mobility Exercises for Specific Joints

• Shoulders: Arm Circles, Shoulder Dislocations, Scapular Wall Slides.
• Thoracic Spine: Cat-Cow Stretch, T-Spine Rotations, Thoracic Extensions.
• Hips: Hip Circles, Lunges with Rotation, 90/90 Stretch.
• Knees: Leg Swings, Deep Squats, Knee Circles.
• Ankles: Ankle Circles, Ankle Dorsiflexion Stretch, Calf Raises.
• Wrists: Wrist Circles, Palm-Down and Palm-Up Stretch, Wrist Flexor and Extensor Stretch.
• Elbows: Elbow Circles, Tricep Stretch.
• Neck: Neck Tilts and Rotations, Chin Tucks.

Differences Between Mobility, Flexibility, and Stability Exercises

• Mobility: The ability of a joint to move through its full range of motion with control.
• Flexibility: The ability of a muscle to lengthen and stretch without discomfort.
• Stability: The ability to maintain control of a joint or body position, especially during movement or under load.