Functional Fitness and Training Principles Quiz

Developing Physical Fitness

• Physical fitness involves the body's ability to adapt to the physical demands and stresses of effort. It is considered a measurement of one's physical health.
• Fitness includes cardiorespiratory endurance, flexibility, body composition, muscular strength, muscular power, and muscular endurance.

Introduction

• What is fitness?

What is Physical Fitness?

• Fitness includes cardiorespiratory endurance, flexibility, body composition, muscular strength, muscular power, and muscular endurance.

Definition of Physical Fitness

• The ability of the body to adjust to the demands and stresses of physical effort.
• Physical fitness is a measure of one's physical health.

Definition of Physical Activity

• Any movement carried out by the skeletal muscles.
• Requires the use of energy.

FITT Principle

• An acronym used to remember the four elements of a training program.
  • Frequency
  • Intensity (including the work-to-rest ratio)
  • Time(including volume)
  • Type

Overload Principle

• Training demands must be increased over time to achieve changes in the targeted system.
• This increase can be achieved by increasing frequency, intensity, or time of the activity.

Progression Principle

• As the body adapts to exercise stress, a new, higher stress must be applied to maintain progress.
• This involves increasing the training stimulus to continue improving fitness levels.

Reversibility Principle

• Extended training interruptions lead to temporary declines in performance.
• The term "detraining" describes this change.
• Regaining training effects takes time.
• "Use it or lose it."

Specificity Principle

• Training must mirror the specific activity to produce desired improvements.
• The type of training should be tailored to achieving the specific improvement goals.
• "What you do is what you get."

Components of Physical Fitness

• Psychomotor ability
• Body Composition
• Muscular Strength
• Muscular Endurance
• Cardiorespiratory Endurance
• Flexibility

Muscular Strength

• The ability of a muscle to exert force against resistance.
• Commonly measured by the maximum force (1RM).
• Strength is synonymous with force; greater muscle mass results in greater strength.
• Force = Mass x Acceleration

Absolute vs. Relative Strength

• Absolute strength is the total force exerted regardless of body weight.
• Relative strength accounts for the individual's mass or weight. It is a ratio of absolute strength to body mass.

Resistance Training Terminology

• Repetition (REP): The number of times a movement is performed.
• Set: A group of repetitions in training.
• Resistance: The amount of mass (weight) moved; often expressed as a percentage of 1 repetition maximum (1RM).
• Example: "1x10x20" means one set of ten repetitions, using a resistance of 20 lbs.

Power

• The ability to overcome external resistance at a high rate of muscular contraction.
• Power is a derivative of muscular strength.

Muscular Endurance

• The ability of a muscle or muscle group to sustain a certain level of force or to repeatedly contract and relax against resistance.
  • Static exercise involves holding a given level of force.
  • Dynamic exercise involves repeatedly contracting and relaxing muscles.

Static Exercise

• The flexed arm hang is an example of holding a position against a force.

Dynamic Exercise

• Sit-ups are a form of dynamic exercise—muscles are repeatedly contracting and relaxing.

Agonist-Antagonist Training

• Training should engage both the agonist (working) and antagonist (counteracting) muscles.
• Focusing solely on agonists can weaken antagonists and lead to injury risk.
• A balanced approach is key.
• Example: For elbow flexion (bending), the biceps and triceps work together.

Agonist-Antagonist Training Examples

• Partner-assisted exercises
• Free Weights
• Body weight

FITT for Muscular Fitness

• Frequency: 3-4 times per week, with at least 48 hours rest between workouts.
• Intensity: For strength, 8-10 repetitions per set. For endurance, 15-20 repetitions per set.
• Time: 45 minutes to 1 hour per workout— variable amounts are common.
• Type: Weight/resistance training (machines, free weights, elastic bands, body weight).

Cardiorespiratory Fitness

• The ability to produce energy through improved oxygen delivery to working muscles.

Cardiorespiratory Endurance

• The ability to produce energy efficiently using oxygen.
• Involves the cardiovascular and respiratory systems to deliver oxygen to tissues for exertion over longer periods.

Aerobic Power

• The maximal rate the body can take up, transport, and utilize oxygen.
• Expressed as maximal oxygen uptake or VO2 max.

Max VO2

• The maximum value of oxygen consumption recorded during a progressive exercise test.
• Used to measure aerobic capacity or strength.

Prediction of Max VO2

• Prediction is based the linear relationship between heart rate and workload.

FITT Cardiorespiratory Fitness

• Frequency: 3-4 times per week, with at least 48 hours rest between workouts.
• Intensity: (NB) Determine maximal heart rate (220 - age), and aim for 60-80% of this value.
• Time: 15–20 minutes for general public, 25–35 minutes for athletes.
• Type: Include activities lasting long durations, working large muscle groups. (Examples include Brisk walking, Running, Cycling, Swimming, X-Country Skiing, Treadmill, Stairmaster, Elliptical, Rowing Machine).
• To determine target training zone (TTZ) 10 Seconds x 6 = BPM.

Flexibility

• The ability of a joint to move through its full range of motion (ROM).
• Determined by joint structure, muscle length, and muscle/tendon elasticity.

Flexibility

• Factors affecting flexibility include age, gender, and inactivity.

Flexibility

• Benefits of flexibility include good joint health, slowed joint deterioration, improved quality of life, and prevention of back pain and injuries.

Flexibility

• Collagen is a structural protein important for flexibility, providing structure and support to tissues, ligaments, tendons, and joints.
• Elastin, another protein, allows muscles to stretch.

Stretching Methods

• Static Stretching
• Dynamic/Semi-Ballistic Stretching
• Proprioceptive Neuromuscular Facilitation (PNF)

Static Stretching Method

• Hold a fully stretched position.
• Slow relaxation of the muscles being stretched.
• Position held for 10-30 seconds, repeated 4-6 times.

Dynamic Stretching Method

• Rapidly move a joint through its full range of motion.
• Stretching with repetitive bouncing movements over small intervals.
• Reaching maximal range after 10–20 movements, repeated 3–5 times.

PNF Method

• The most efficient stretching method.
• Exploits muscle spindles and Golgi tendon organs (stretch reflex).
• Involves a partner.
• Three stages: Active stretching, Pre-tension, and Passive stretching.

Active Stretching Phase

• Actively pull muscles to limit of movement.
• Perform slowly and continuously.

Pre-tension Phase

• Trainee exerts a full isometric (static) contraction.
• Held for 7-10 seconds.
• Causes tendon spindles to release inhibitory relaxation.

Passive Stretching Phase

• Partner pushes the body further, to pain-moderate discomfort.
• Final position held with muscles relaxed for 6-10 seconds.
• Partner applies slow, constant pressure.

FITT Flexibility Fitness

• Frequency: Daily
• Intensity: A slight stress on the muscle tendon complex.
• Time: Static exercises repeated 3–4 times for 20–30 seconds.
• Type: Static, dynamic, and PNF.

Body Composition

• Refers to the proportion of fat, muscle, bone, and other organs in the body.
• Percentages of lean body mass and fat body mass are typically measured.
• Physical fitness is generally associated with a reduced body fat content and increased lean body mass.

Body Composition

• Healthy body composition vs unhealthy body composition. The diagram demonstrates the distribution of muscle and fat.

Psychomotor Ability

• Psychomotor ability integrates the central nervous system with physical components for fitness.
• Crucial for daily functioning and fitness performance.
• Related to adapting and responding to changes in one's surroundings.

Psychomotor Ability

• Abilities include reaction time, anticipation, visual skills, hand-eye coordination, perception, attention, concentration, balance, proprioception, memory, and decision-making.

Developing a Strength and Cardio-Respiratory Fitness Program

• The program design should consider various aspects to ensure a well-rounded approach.

Training Components to Consider

• Training time
• Frequency of exercising
• Intensity of exercising
• Volume of training
• Work-to-rest ratio
• Type of exercises
• Order of exercises
• Number of repetitions per set
• Number of sets
• Recovery periods between exercises.

Training Time

• Total time devoted to developing fitness and is based on training duration and frequency per week, month, or year.

Training Frequency

• Training frequency depends on individual goals.
• Athletes may train 2-10 times per week for strength and cardiovascular endurance.
• 2-3 sessions per week may be sufficient for general fitness. 4-6 sessions per week may be needed for weight loss or for substantial strength or endurance gains.

Training Volume

• The sum of the work performed in a training session or phase.
  • Measured in various units depending on activities: Distance or repetitions, or weight lifted.

Training Intensity

• The degree of stimulation (intensity) of exercise per unit time.
  • Measured in units dependent on activity type (e.g., meters per second, kilograms lifted/minute).
  • Intensity is often expressed as a percentage of an athlete’s personal best or 100%.

Training Intensity

• Cardiorespiratory exercise intensity is often measured using distance covered (meters per second or kilometers per hour).
• Strength training intensity is measured by resistance-to-overcome (kilograms lifted per minute).

Work-to-Rest Ratio

• The relationship between work and rest phases during training.
• Lower intensity exercise requires shorter rest periods.
• Higher intensity exercise requires longer rest periods.
• The ratio must be considered with volume and type of exercise.

Type of Exercise

• Strength training can involve body weight, a partner's weight, free weights, or machines.
• Cardio training can involve activities like running on a track or in parks, stairs, hill running, brisk walking.

Type of Exercise: Cardio

• Interval training: Includes components of distance/time, speed/rate, rest periods, and repetitions.
• Fartlek training: Combines aspects of slow long-distance, pace/tempo, and interval training.

Cross Training and Functional Fitness

• Cross training: Involves various activities, differing from standard routines, to improve fitness without overuse injuries.
• Functional fitness: Modern approach focused on improving everyday functioning and performance in both work and home settings.

Warm-Up and Cool-Down

• Loosening-up and relaxation exercises performed before and after training are beneficial.

Benefits of a Warm-Up

• Raises body temperature, increases heart rate, respiration, blood flow, and metabolic rate.
• Increases range of motion, decreasing muscle tension, which prevents strains.
• Increases central nervous system activity, improving coordination and reaction time.

Benefits of a Cool-Down

• Speeds recovery from exercise.
• Helps physiological systems return to normal levels.
• Includes light cardio, general static stretching, and replacing fluid stores.