Developing Physical Fitness Fall 2020 Slides PDF

Developing Physical Fitness  Introduction What is Fitness? Sport Books Publisher 2 What is Physical Fitness? Fitness includes… Cardiorespiratory endurance Flexibility Body composition Muscular strength Muscular power; and Muscular endurance Sport Books Publisher...

Developing Physical Fitness  Introduction What is Fitness? Sport Books Publisher 2 What is Physical Fitness? Fitness includes… Cardiorespiratory endurance Flexibility Body composition Muscular strength Muscular power; and Muscular endurance Sport Books Publisher 3 Definition of Physical Fitness The ability of the body to adjust to the demands and stresses of physical effort Physical fitness is thought to be a measure of one’s physical health Sport Books Publisher 4 Definition of Physical Activity Any movement carried out by the skeletal muscles Requires the use of energy Sport Books Publisher 5 FITT Principle An acronym used to help recall the 4 important elements of a training program. F- Frequency I- Intensity ( also includes the work to rest ratio) T- Time (also includes the volume) T- Type Sport Books Publisher 6 Overload Principle Training demands or stress loads must be increased over time in order to achieve change in the targeted system This can be done by increasing the frequency, intensity or time of the activity. Sport Books Publisher 7 Progression Principle Part of overload the principle tells us that as the body adapts to exercise stress a new stress must be applied as the a new normal has been established. Therefore as the systems become more capable then a new stimulus must be applied periodically i.e. progression Sport Books Publisher 8 Reversibility Principle Extended training interruptions will result in a temporary disruption and decline in performance. Detraining is the term often used to describe the change in athletic performance Reversal occurs once training resumes though time off will dictate the length of time needed to regain the training effects “ Use it Or Lose It” Sport Books Publisher 9 Specificity Principle In basic principle means that if you want or need specific improvement in each area of fitness or skill then your training mode must be as close in action as the specific activity dictates. “ what you do is what you get” Sport Books Publisher 10 Components of Physical Fitness  Muscular Strength The ability of a muscle or muscle group to exert force against a resistance Commonly measured as a maximal value 1RM Force and Strength are synonymous (i.e. greater muscle mass results in greater strength Force = Mass x Acceleration Sport Books Publisher 12  Absolute vs. Relative Strength Absolute Strength: refers to the total force a person can apply in a single effort against a resistance regardless of their own weight. Relative Strength: considers the individual's mass or weight and is a factor of absolute strength/body mass  Resistance Training Terminology Repetition (REP): the number of times you do a movement continuously Set: 0ne group of reps Resistance: the amount of mass(weight moved; usually a % of 1RM Example: doing 1 set of 10 reps of dumbbell biceps curls with 20 lbs. would be expressed as 1x10x20  Power The ability to overcome external resistance at a high rate of muscular contraction The ability to exert force is dependent on muscular strength Therefore, power is a derivative of muscular strength Sport Books Publisher 15 Muscular Endurance Sport Books Publisher 14  Muscular Endurance The ability of a muscle or muscle group to sustain a given level of force (static exercise), or to repeatedly contract and relax (dynamic exercise) at a given resistance Sport Books Publisher 17  Static Exercise The flexed arm hang is an example of a static exercise Sport Books Publisher 18  Dynamic Exercise Sit-ups are an example of a dynamic exercise Sport Books Publisher 19 Agonist- Antagonist Training Training should include exercises that stimulate both the agonists (working muscles) and the antagonists (counter-acting muscles) Focusing only on increasing agonist strength tends to shorten the agonist muscles and weaken the antagonist muscles This shift in strength equilibrium can results in impaired joint positions, and make articular cartilage and muscles and tendons prone to injury Sport Books Publisher 20 Sport Books Publisher 21 Agonist- Antagonist Training Examples: Using partner-assisted exercises Using free weights Using one’s own body weight Sport Books Publisher 22  FITT for Muscular Fitness F- 3-4 times per week (minimum 48 hours to maximum 72 hours between workouts) I- - Strength - 8-10 reps / 2-3 sets - Endurance - 15-20 reps /2-3 sets T- - Variable per workout; generally 45 minutes - 1 hour T- Weight/Resistance Training - machines - free weights - elastic bands - body weight Cardiorespiratory Fitness Sport Books Publisher 24 Cardiorespiratory Endurance The ability to produce energy through an improved delivery of oxygen to working muscles Involves the cardiovascular and respiratory systems The major function of the cardiorespiratory system is to provide oxygen to tissues Needed for exertion over longer periods of time Sport Books Publisher 25  Aerobic Power The maximal rate at which the body can take up, transport, and utilize oxygen Recall it is Expressed as maximal oxygen uptake or max VO2 Sport Books Publisher 26 Max VO2 Max VO2 is measured as the maximal value of oxygen consumption recorded during a progressive exercise test to exhaustion Sport Books Publisher 27  Prediction of Max VO2 Heart Rate Resting Heart Rate Workload Predictions based on the linear relationship between heart rate and workload can be made over a given workload range Sport Books Publisher 28  Prediction of Max VO2 Maximum Heart Rate Heart Rate Resting Heart Rate Workload With increasing workload, heart rate increases to a maximum that corresponds to a maximal oxygen consumption (max VO2) 29 FITT Cardiorespiratory Fitness Example; 25-year-old athlete F - minimum 3-4 X week I - (NB. We must first determine the maximal heart rate and the target training zone) HR 220 max heart rate - 25 AGE = 195 max. training heart rate +/- 10 60% 117 BPM 80% 156 BPM To determine the TTZ measure pulse: 10 Seconds X 6 = ? BPM T - 15-20 minutes for general public - 25-35 minutes athlete - Requirements: Activities that can be carried on for long duration, working large muscle groups. T - Activity examples - Brisk Walking, Running, Cycling, Swimming, X- Country Skiing, cardio equipment i.e. Treadmill, Stairmaster, Elliptical, Rowing Machine etc.  Flexibility The ability of a joint to move through it’s full ROM Determined by joint structure, muscle length, and muscle tendon elasticity Sport Books Publisher 31  Flexibility Flexibility is affected by: Age Gender Inactivity The benefits of flexibility include: Good joint health Slowed joint deterioration Improved quality of life Flexibility may prevent back pain and injuries Sport Books Publisher 32  Flexibility Collagen is important for flexibility Collagen is the main structural protein in connective tissues Collagen provides structure and support to tissues, ligaments, tendons, and joints Elastin also a protien in connective tissue allows muscles to be stretched Sport Books Publisher 33 Stretching Methods There are three basic stretching methods: Static Stretching Dynamic or Semi-Ballistic Stretching Proprioceptive Neuromuscular Facilitation (PNF) Sport Books Publisher 34  Static Stretching Method Holding a fully stretched position Slow relaxation of muscles to be stretched Held for 10-30 seconds Repeated 4-6 times Sport Books Publisher 35 Dynamic Stretching Method Rapidly moving a joint through its full range of motion Involves stretching with repetitive bouncing movements, using small intervals Increasing amplitude range Maximal range achieved after 10-20 movements Repeated 3-5 times Sport Books Publisher 36  PNF Method The most efficient stretching method Exploits the muscle spindles and the Golgi tendon organs (the stretch reflex) Involves a partner Three stages to the PNF method… Sport Books Publisher 37  PNF Method 1. Active Stretching Phase Muscles are actively pulled to the limit of the movement range Performed slowly and continuously Inhibits the muscle spindle from inducing stretch reflex (and prevents muscles from contracting) Sport Books Publisher 38  PNF Method 2. Pre-tension Phase Trainee exerts a full isometric (static) contraction against partner resistance Held for 7-10 seconds Causes tendon spindles to release inhibitory relaxation of the muscles to be stretched Sport Books Publisher 39  PNF Method 3. Passive Stretching Phase Partner pushes the body further into the stretching position, to pain moderate discomfort. Final position is held, with muscles relaxed, for 6-10 seconds Partner applies slow and constant pressure Sport Books Publisher 40 FITT Flexibility Fitness F - Daily I - a slight stress on the muscle tendon complex is felt. T – for static min 3-4 repetitions 20 -30 seconds/ stretching exercise T – Static, Dynamic, PNF, Body Composition Sport Books Publisher 42  Body Composition Refers to the amounts of fat, muscle, bone, and other organs that make up the body Percentages of lean body mass and fat body mass are of primary interest Physical fitness is generally associated with a reduced body fat content and increased lean body mass Sport Books Publisher 43 Body Composition Sport Books Publisher 44  Psychomotor Ability Psychomotor ability serves to integrate the central nervous system with the more physical components of fitness Important to functioning and performance in everyday and fitness environments Related to an athlete’s ability to adapt and respond to changes in their surroundings Sport Books Publisher 45 Psychomotor Ability Psychomotor abilities include:  Reaction time  Anticipation  Visual skills  Hand-eye coordination  Perception  Attention  Concentration  Balance  Proprioception  Memory  Decision-making Sport Books Publisher 46 Developing a Strength and Cardio- Respiratory Fitness Program Sport Books Publisher Training Components to Consider Training time Frequency of exercising Intensity of exercising Volume of training Work-to-rest ratio Type of exercise Order of exercises Number of repetitions per set Number of sets Recovery periods between exercises Sport Books Publisher 48 Training Components to Consider Training time Frequency of exercising Intensity of exercising Volume of training Work-to-rest ratio Type of exercise Order of exercises Number of repetitions per set Number of sets Recovery periods between exercises  Training Time Refers to the total time devoted to developing fitness Based on the duration of each training session and frequency of training per week, month, or year Sport Books Publisher 50 Training Frequency Depends on the goals of the individual Athletes may train 2-10 times per week for strength and cardiovascular endurance For general fitness training, 2-3 sessions per week may be sufficient to maintain levels of strength and endurance For weight loss or strength or endurance gains, however, 4-6 sessions per week may be necessary  Training Volume Refers to the sum total of work performed during a training session or phase of training Measured in various units depending on the type of activity Cyclic movements (walking, running, swimming, etc.) are measured in meters or kilometres as a measure of distance Strength exercises using body weight are measured by the number of repetitions performed and the number of exercises done Strength exercises using weights are measured by the sum of all weight lifted per session, and the number of repetitions performed with a given load Sport Books Publisher 52  Training Intensity Probably the most important component of strength training Characterizes the degree of stimulation or intensity of exercise per unit of time Measured in various units depending on the type of activity Expressed as a percentage of a trainee's personal best or 100% performance in the activity This becomes the benchmark, or starting point, for defining relative intensities to be used to plan workouts 53 Training Intensity Distance Covered: metres per second (m/s) and kilometres per hour (km/h) for cyclic events Examples include running, cross-country skiing, cycling, rowing Sport Books Publisher 49  Training Intensity Resistance to Overcome: kilograms (kg) lifted per unit of time (kg/minute) Examples include weightlifting using barbells, dumbbells, machines Sport Books Publisher 55  Work-to-Rest Ratio Refers to the relationship between the phases of work and rest during training In general, the lower the intensity of exercise per unit of time, the shorter the rest periods required Conversely, the higher the intensity of exercise, the longer the rest periods must be Must be considered in connection with all components of training such as the volume of exercise and types of exercises performed Sport Books Publisher 56  Type of Exercise In strength training, load dosage can be achieved using one’s own body weight, the weight of a partner, free- weights, machines, etc. Sport Books Publisher 57 Type of Exercise Sport Books Publisher 58 Type of Exercise: Cardio In cardiorespiratory fitness training, one can run on a track, in parks, in sand, stair-climb, or run uphill or downhill, brisk walking etc. Each environment provides a different intensity of exercise Sport Books Publisher 59 Type of Exercise: Cardio Interval Training; Components to Consider in Interval Training: Distance or Length of Time Speed or Rate Rest Period Repetitions Sport Books Publisher 60 Type of Exercise: Cardio Fartlek Training: (speed play) Combines the following: 1. Slow long- distance training 2. Pace/ tempo training 3. Interval training Sport Books Publisher 61 Cross Training and Functional Fitness Cross Training: generally involves doing various exercise activities that promote the components of fitness but differ from your standard routines. This method helps reduce boredom and many cases, overuse injuries. Functional Fitness: Newer area of focus in Kinesiology and while important in sport training the programming emphasis is on helping people function better in their homes and workplace. Warm-Up and Cool-Down Loosening-up and relaxation exercises performed before and after training are beneficial Sport Books Publisher 63 Benefits of a Warm-Up Raising the body temperature, increasing respiration, heart rate, blood flow, metabolic rate, oxygen exchange Increasing range of movement, decreasing muscle tension, preventing muscle, tendon, ligament strains Increasing central nervous system activity, improving coordination, reducing reaction time Sport Books Publisher 64 Benefits of a Cool-Down Helps speed recovery from a bout of exercise Helps physiological systems return to normal levels Includes: - light cardio - general static stretch - replace fluid stores Sport Books Publisher 65