Physical Fitness: Cardio-respiratory & Muscular Capacity

• General physical fitness components consist of:
  • Cardio-respiratory capacity
  • Muscular capacity
  • Flexibility
  • Body composition

Cardio-Respiratory Capacity

• Refers to the maximum amount of oxygen muscles utilize during a specified time.
• The FITT principle includes Frequency, Intensity, Time, and Type.
• To maximize cardiovascular endurance, workout 3-5 times weekly.
• Maximum Heart Rate (Max HR) is estimated by subtracting age from 220.
• Total workout duration is dependent on intensity.
• Activities such as swimming, running, walking, and cycling effectively enhance cardiorespiratory capacity.

Muscular Capacity

• Encompasses the endurance, strength, and power of muscles.
• Muscular endurance involves the muscle's ability to perform repetitive contractions over time, influenced by metabolic adaptations.
• Muscular strength refers to the maximum force a muscle can exert in a contraction, influenced by physiological adaptations.
• Muscular power includes the ability to produce speed and force, influenced by neural and physiological adaptations.
• Resistance training can improve it.
• Training should be specific for adaptation.
• Atrophy is the decrease in muscle mass, while hypertrophy is the increase in muscle mass.
• Fast-twitch muscle fibers contract rapidly, have a lower fatigue threshold, and rely on anaerobic energy systems; includes FT-A and FT-B types.
• Slow-twitch muscle fibers are for endurance exercises and rely on the aerobic energy system.
• FITT (muscular capacity):
  • F: how often
  • I: how hard is the individual working
  • T: how many repetitions, sets, rest, tempo
  • T: type of lift, sequence, type of load

Sport Specific Fitness

• Speed/quickness indicates the ability to perform a movement in minimal time.
• Agility indicates the ability to quickly change direction.
• Power means the ability to exert force rapidly.
• Motor skills refers to "coordination".

Flexibility

• flexibility means the ability of a joint to move through its full range of motion.
• Mobility means the ability to move, reach, and twist without restrictions.
• Anatomical factors that affect it include joint type, ligaments, cartilage, and tendons.
• Increased flexibility comes from stretching.
• Muscles connective tissue consist of collagen and elastin.
• Flexibility FITT:
  • Frequency: 4-7 days per week, only when muscles are warm.
  • Intensity: Apply slight tension or mild discomfort, perform 3-4 times.
  • Time: Hold stretches for 30-60 seconds.
• Types of flexibility/stretching:
  • Static stretching: muscle is stretched and held in an elongated position.
  • Dynamic flexibility/mobility: fluid movements that mimic competition movements and are used as warm-up.
  • PNF (Proprioceptive Neuromuscular Facilitation): specialized flexibility work facilitated by a therapist/trainer, with protocols like 10/6/2/30.

Body Composition

• Body composition refers to the proportion of fat and fat-free mass.
• Morphology: body types exist across a continuum including:
  • Ectomorph: thinner body, narrow hips, longer legs and arms.
  • Mesomorph: stocky, heavily muscled, broader bodies.
  • Endomorph: generally higher degree of fat mass and thicker body parts.
• Body composition can be assessed by:
  • BMI
  • Body fat measurement (%) methods include skinfolds, hydrostatic weighing, and bioelectrical impedance analysis.
• Factors to consider when assessing include the limitations of BMI, accessibility, accuracy, and interpretation/analysis.

Ergogenic Aids

• Ergogenic aids refers to substances or techniques used to enhance performance.
• 3 main types: nutritional, pharmacological, and physiological.
• Other categories: mechanical, psychological.
• Nutritional aids include vitamins, diuretics, dieting, and other supplements.
• Pharmacological aids include legal/socially acceptable drugs and banned/illegal drugs (PEDS) like stimulants and narcotics.
• Physiological aids include substances that occur naturally in the body such as hemoglobin, erythropoietin, anabolic steroids, and hormones.