FITT 2 – Fitness Exercises PDF

College of Sports, Physical Education and Recreation FITT 2 – FITNESS EXERCISES 1 GOAL SETTING GOALS ✓ Goals are like magnets that attract us to higher ground and new horizons. ✓...

College of Sports, Physical Education and Recreation FITT 2 – FITNESS EXERCISES 1 GOAL SETTING GOALS ✓ Goals are like magnets that attract us to higher ground and new horizons. ✓ A goal is a possibility that fulfils dreams. ✓ Goals direct attention to important elements of the skills being performed. ✓ Goals prolong performer persistence. ✓ Goals foster the development of new learning strategies. TYPES Process Goals – Focused on improving performance, techniques and strategies. Performance Goals – focused on overall performance Outcome Goals – focused on winning and social comparison GOAL SETTING ✓ Is the process of identifying something that you want to accomplish; ✓ Is a management technique that involves developing an action plan with targets for a team or individual; ✓ It is considered both a tool of strategy implementation and performance management; ✓ Most effective performance enhancement strategy. ✓ Part of MST – Mental Skills Training College of Sports, Physical Education and Recreation FITT 2 – FITNESS EXERCISES 2 TYPES 1. Mission Statements - A short inspiring statement that captures your goals, principles and values. 2. Vision Statement - A vision statement paints a picture of your future. At the organizational level, it's an all-encompassing goal for the future of the organization. As with mission statements, vision statements are usually short and catchy. 3. Big Hairy Audacious Goal - A Big Hairy Audacious Goal is an overly ambitious goal that you're not likely to achieve but represents a statement about your drive, determination and vision. They are commonly used to motivate employees and inspire customers. 4. Management By Objectives - Management By Objectives is a management technique that implements strategies and manages performance with a process of participative goal setting. 5. Balanced Scorecard - A goal setting, strategy implementation and performance management methodology that sets measurable goals that map to strategy known as scorecards. Each scorecard includes data items in four areas: financial, customer, internal and learning. 6. S.M.A.R.T.E.R. - is the criteria that goals be specific, measurable, achievable, realistic and time-bound. It is commonly used in goal setting and project management. Specific - Describes what you want to accomplish with as much detail as possible. College of Sports, Physical Education and Recreation FITT 2 – FITNESS EXERCISES 3 Measurable – Describes goals in terms that can be clearly evaluated. No measurement means that task or goal will never be attained. Achievable / Action Oriented – Identifies a goal that focuses on actions rather than personal qualities, Goals must have an action in order to complete it. Realistic – Identifies goals that are actually able to be attained. Goals can be challenging but not unrealistic. Time Bound – identify goals that break a longer-term goal into a shorter-term goal and clearly specifies a completion date. Exciting – exercise should be fun and exciting! You should choose exercise activities that you will enjoy. However, not all enjoyable physical activities will promote improvement in health- related physical fitness. Recorded – monitoring your exercise progress is an important factor in providing feedback and motivation to continue. Maintain an exercise log to provide feedback in terms of the amount of exercise performed and another is fitness testing, it will provide positive feedback when fitness levels are improving. PRINCIPLE OF GOAL SETTING 1. Set specific goals 2. Set moderately difficult but realistic goals 3. Set short / long term goal 4. Set performance and process as well as outcome goals 5. Set practice and competition goals College of Sports, Physical Education and Recreation FITT 2 – FITNESS EXERCISES 4 6. Record goals 7. Develop goal achievement strategies 8. Consider personality and motivation 9. Foster commitment 10. Provide goal support 11. Provide evaluation of and feedback about goals “Motivation depends on goal setting” “The journey is more important than the destination” “Focus on one goal at a time” TRAINING PRICIPLES AND METHODS Training - the condition of being physically fit for the performance of an athletic exercise or contest - Act or science of bringing one such a condition. Training Principles S – Specificity P – Progression College of Sports, Physical Education and Recreation FITT 2 – FITNESS EXERCISES 5 O – Overload R – Reversibility T – Tedium Specificity – means the special adaptation that is made to the type of demands being imposed. Progression – take the athlete onto higher level of fitness Overload – providing a progressive heightening of the stressor to oblige the body to seek a higher status of adaptation. Reversibility – indicates situation in which the degree of adaptation brought about by the training loads will gradually weaken because the intensity was reduced. Tedium – enjoyable form of trainings Modalities/Supplementary Activities to Improve Performance 1. Warm-up Exercises  Dynamic Exercises  Static Exercises 2. Game Based Activity College of Sports, Physical Education and Recreation FITT 2 – FITNESS EXERCISES 6 3. Cool Down Exercises DELAYED ONSET MUSCLE SORENESS AND ITS SPELL RELIEF D.O.M.S. Any activity that places an unaccustomed load on muscles may lead to a condition referred to as delayed onset muscle soreness (DOMS). This type of soreness is different from acute pain or soreness that develops during the actual activity. Typically, delayed soreness begins to develop 12-24 hours after the exercise College of Sports, Physical Education and Recreation FITT 2 – FITNESS EXERCISES 7 has been performed and may produce the greatest discomfort between 24-72 hours after exercise. 5 The soreness that you feel is actually muscle injury. When you exercise a muscle that is unaccustomed to a particular workload (beginning a new program, or changing the intensity of your current program), muscle damage occurs. Some experts believe pain is also associated with general inflammation and the increased release of certain enzymes. The soreness is not caused by a build-up of lactic acid. This is a common misconception that has been disproven by many studies. Exercises that stretch or elongate muscles, referred to as an eccentric contraction, tend to cause more damage and soreness than exercises that shorten muscles, called concentric. As the body repairs itself muscle fibers become a little stronger to prepare for their next bout of exercise, and soreness is less common. SPELL RELIEF ON D.O.M.S. DOMS is often a yellow (caution) flag that overload is too great. Thus, the most effective way to reduce DOMS is through quality training habits. No more than 10% increases in intensity, resistance, or duration is the best way to minimize muscle soreness. College of Sports, Physical Education and Recreation FITT 2 – FITNESS EXERCISES 8 There is no reliable evidence that traditional R.I.C.E. therapy (Rest, Ice, Compression, and Elevation) are effective tools against DOMS. TRAINING METHODS 1. Continuous training - Exercising without rest intervals - Two types of continuous training: a. Slow but long distance b. High intensity 2. Fartlek training - Training allows us to develop the fitness we choose in the way that we like. 3. Interval training - Alternating between strenuous exercise & rest. - Interval training permits amount of time than would be possible in a single exercise season at a continuous high intensity. 4. Circuit training - Fusion of cardio and resistance exercises - Is basically a big cardio session with resistance exercises thrown in. or it is resistance session, but where you would normally rest between your sets, you will College of Sports, Physical Education and Recreation FITT 2 – FITNESS EXERCISES 9 be stimulating your cardiovascular system (doing some form of cardio exercise for a short time) 5. Weight training - Muscle training is the ability of the muscle to do maximum work within the shortest amount of time. Muscle endurance is the ability of the muscle to do moderate work over an extended period of time. Weight Training trains and develops the muscle for power. Spot reduction is not possible; however, adding lean muscle raises the Basal metabolic Rate and therefore bums more total body fat. 6. Plyometrics - Plyometrics employed to develop power and explosive responsiveness, uses the stretch- shorten cycle (SSC). The whole idea is to develop the most amount of force in the shortest possible time. When a muscle is flexed or shortened, it’s under College of Sports, Physical Education and Recreation FITT 2 – FITNESS EXERCISES 10 tension and will react with a more powerful and explosive contraction due stored elastic energy. 7. High Intensity Interval training - Is a type of training that involves a series of low- to high-intensity workouts interspersed with rest or relief periods, the high-intensity periods are typically at or close to anaerobic exercise, while the recovery periods involve activity of lower intensity 8. Core Training - Focuses on three areas: core mobility, core stability, and core strength. Each of these plays an important role in the health, support, and function of your body, so achieving a balance between them is vital. The starting point of this College of Sports, Physical Education and Recreation FITT 2 – FITNESS EXERCISES 11 process lies in learning how to activate, strengthen, and control the muscles of your pelvic floor. 9. YOGA - beyond the scope of this manual. The following information is intended to inform the prospective trainer of the special requirements of this type of client. Yoga instructors are specifically trained for years in the subject. Benefits - Relaxation - increased flexibility - Increased Respiration - Increased Circulation - Self-Awareness 10. TABATA - Designed to afford the body an efficient workout with maximum benefits in a short amount of time, the Tabata training method uses high intensity interval training to provide a full workout, building strength and improving cardio condition. College of Sports, Physical Education and Recreation FITT 2 – FITNESS EXERCISES 12 - Allows you to shed fat while maintaining current fitness levels and building more muscles. BENEFITS OF EXERCISE WHAT IS FITNESS? - fitness can be described as a condition that helps us look, feel and do our best; it is the foundation for health and well-being. WHAT IS EXERCISE? -Planned, structured, repetitive movement of body designed to improve or maintain physical fitness. WHY EXERCISE? The term hypokinetic describes many of the diseases and conditions associated with inactivity and poor fitness and first originated in the book Hypokinetic Disease (Kraus & Raab,1961). Hypokinetic Diseases include: Obesity High blood pressure College of Sports, Physical Education and Recreation FITT 2 – FITNESS EXERCISES 13 High cholesterol Osteoporosis Osteoarthritis Lower back pain Type 2 diabetes mellitus HEALTH BENEFITS OF EXERCISE Physically active people have a 33-50% lower risk of developing type 2 diabetes compared with inactive people. The preventative effect is particularly strong for those at high risk of developing type 2 diabetes, as it can reduce their risk of developing the disease by up to 64% Physical activity programs can help reduce the risk of falling, and therefore fractures, among older people Physical activity is effective in the treatment of clinical depression and can be as successful as psychotherapy or medication, particularly in the longer term. College of Sports, Physical Education and Recreation FITT 2 – FITNESS EXERCISES 14 Physical activity is associated with a reduction in overall risk of cancer. In colon cancer the most active individuals have, on average, a 40-50% lower risk than the least active. Women with higher levels of physical activity have about a 30% lower risk of breast cancer than the least active Physical activity is a major independent protective factor against coronary heart disease in men and women. Inactive and unfit people have almost double the risk of dying from coronary heart disease compared with more active and fit people. People at high risk of coronary heart disease may benefit even more from physical activity compared with people at lower risk. Physical activity also significantly reduces the risk of a stroke and provides effective treatment of peripheral vascular disease EXERCISE CATEGORY The key differences between these two types of exercises are the duration and the exercise intensity. College of Sports, Physical Education and Recreation FITT 2 – FITNESS EXERCISES 15 1. Aerobic/Cardiovascular These types of exercises are low to moderate in intensity using slow twitch muscle fibers, these primarily utilize energy created from the aerobic energy system and typically use large muscle groups in a rhythmical movement for extended periods of time. For example, cycling, swimming and running Cardiovascular exercise improves the efficiency of oxygen transfer between the heart and lungs, this can be measured using VO2 max. VO2 max is 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. Absolute values of VO2 max are typically 40-60% higher in men than in women.” (Hyde & Gengenbach 2007) Standard VO2 max tests include: Cooper VO2 max test (12-minute maximum run) The multi stage fitness test (bleep test) Queens college step test Rockport Fitness walking test 2. Anaerobic/Resistance College of Sports, Physical Education and Recreation FITT 2 – FITNESS EXERCISES 16 Resistance exercises are a form of strength training at a moderate to high intensity using fast twitch muscle fibers to apply effort or force to overcome a specific load. Energy for resistance training is primarily anaerobic (without oxygen) in both the ATPPC and lactate systems. If the individual wishes to measure the development to fast twitch muscle fibres then 1 repetition max tests could be completed to measure the maximal force chosen muscles can generate in a single repetition. There are a variety of ways in which muscles can be worked during resistance training, these include: Isometric – are movements in which contracting muscles stay the same length whilst applying a force (the plank) Concentric – causes muscles to shorten as they contract under tension to apply force (upward phase of a bicep curl) Eccentric – are the opposite to concentric contractions, muscles lengthen under tension to apply a force (controlled lowering phase of a bicep curl) College of Sports, Physical Education and Recreation FITT 2 – FITNESS EXERCISES 17 EFFECTS OF EXERCISE ON THE BODY The body will adapt to the pressures put upon it if the overload principle is used. When this is applied, the body will develop so that it is better suited to these pressures. The type of training undertaken will promote different adaptations. Long Term Benefits of Resistance Training to the Body Increased bone density Increased resting metabolic rate Decreased body fat percentage Increased creatine phosphate and adenosine triphosphate stores Decreased blood pressure Decreased blood cholesterol markers Muscular hypertrophy Improved posture Improved core stability Decreased risk of injury Increased range of movement Improved power Improved strength Increase in number and size of mitochondria Improved motor unit firing and ability to recruit motor units Long term Benefits of Cardiovascular Training to the Body Increased lung capacity/increase in VO2 max College of Sports, Physical Education and Recreation FITT 2 – FITNESS EXERCISES 18 Hypertrophy of cardiac tissue Increased blood volume and red blood cell count Increased cardiac output and stroke volume Increased number of capillaries (capillarisation) Reduction in blood pressure Increased number of mitochondria Increase in bone density Lower blood cholesterol markers (reduction in HDL count) Reduction in body fat EFFECTS OF EXERCISE ON POSTURE Poor posture is common in both children and adults, which is usually caused by muscular imbalance. There are many causes of poor posture within a modern lifestyle. These include work such as desk jobs (which can cause a shortening of the pectorals) and driving (which can lead to a shortening of the hip flexors), these in turn can affect spinal posture. Through a combination of stretching and strengthening specific muscle groups postural abnormalities can be improved. Below are a few exercises that can be completed to improve some spinal abnormalities, for more detail on these abnormalities refer to the anatomy and physiology section. Posture- is the position in which you hold your body in relation to gravity. College of Sports, Physical Education and Recreation FITT 2 – FITNESS EXERCISES 19 Lordosis Exercise Requirements: Strengthen Abdominals Strengthen Gluteals Strengthen Hamstrings Stretch Hip Flexors Stretch Quadriceps Stretch Erector Spinae Kyphosis Exercise Requirements: Strengthen Posterior Deltoid Strengthen Trapezius Strengthen Rhomboid Strengthen Infraspinatus and Teres Minor Stretch Latissimus Dorsi Stretch Pectorals Stretch Anterior Deltoid Flat Back Exercise Requirements: Strengthen Posterior Deltoids Strengthen Trapezius Strengthen Rhomboids Strengthen Infraspinatus and Teres Minor College of Sports, Physical Education and Recreation FITT 2 – FITNESS EXERCISES 20 Strengthen Hip Flexors Strengthen Quadriceps Stretch Gluteals Stretch Hamstrings Stretch Pectorals Stretch Abdominals FACTORS AFFECTING FITNESS & PROPER WARM-UP, COOL DOWN AND STRETCHING EXERCISE FACTORS AFFECTING FITNESS Diet – When exercising, the body requires sufficient quantities of substances for energy, growth and repair. A diet that lacks in quality can lead to College of Sports, Physical Education and Recreation FITT 2 – FITNESS EXERCISES 21 fatigue, increased levels of adipose tissue, poor bone growth and slow results in a training programmed. Activity level/type – The frequency, intensity, type and time of activities will be a large factor as to the physiological progressions to the human body. Physical disabilities – There are many disabilities that can cause physical impairment; however, exercise adaptations can help correct/enhance body functioning with targeted exercises. Illness and fatigue – Illness will affect training directly. College of Sports, Physical Education and Recreation FITT 2 – FITNESS EXERCISES 22 Depending on the illness this can be both short and long term. Fatigue will hamper progress. Rest is an essential part of an exercise programmed. Drugs – These can be both social and medical. These should be picked up in pre-exercise screening. If medical drugs are prescribed, exercise clearance may need to be sought from the clients GP. If social drugs are taken this will affect the body in a variety of ways. Training should never take place if you suspect a client has taken recreational drugs. PURPOSE OF WARM-UP AND COOL DOWN When designing an exercise program, it is essential that a specific warm up and cool down are included. These are often neglected by gym users but have an important role in preparing and returning the body to a pre-exercise state to reduce the risk of injury. WARM UP A warm up is an exercise that gradually builds in intensity at the beginning of a workout. This prepares muscles, heart rate, blood pressure and body temperature for the forthcoming exercises. A typical warm up may include cardiovascular exercise with a gradual increase in intensity. This is often referred to as a pulse raiser. Mobilisation College of Sports, Physical Education and Recreation FITT 2 – FITNESS EXERCISES 23 exercises to promote joint movement and pre exercise stretching (static, dynamic or ballistic) may also be included. A warm up is prescribed to raise the body temperature to 39/40 degrees. This small increase in temperature has many benefits to exercise performance: 1. This heating effect will allow the muscles and tendons to become more extensible. This in turn will create more supple muscle fibres and enhance stretching. 2. An increase in oxygen and essential nutrients to muscle tissue, which occurs due to an increase in blood flow through vasodilation. 3. Specific warm ups that mirror the activity about to take place will enhance neural pathways, which speeds up reaction time. 4. Secretion of synovial fluid helps lubricate joints. 5. Psychological preparation for physical activity/exercise. The risk of injury can be reduced by about one third and the risk of severe injuries by as much as a half. (Soligard T, Myklebust G, Steffen K, et al. 2008). TYPES OF WARM UP Passive Warm Up – increases body temperature by some external means, for example a bath or massage, this however is not the most appropriate method to prepare muscles for exercise. College of Sports, Physical Education and Recreation FITT 2 – FITNESS EXERCISES 24 General Warm Up – increases body temperature by using general rhythmical body movements which use large muscle groups, examples of movements include jogging, cycling and rowing. Exercise Specific Warm Up – increases body temperature whilst using specific muscle groups that are going to be used within the exercise following the warm up. For example, in football a warm up would include drills and exercises (turns, jumps and lunges) which replicate the players movement patterns within a game. College of Sports, Physical Education and Recreation FITT 2 – FITNESS EXERCISES 25 COOL DOWN The purpose of a cool down is to return the body to a pre exercise state. This may involve a cardiovascular cool down lasting 5-10 minutes in which the working intensity is gradually reduced by reducing the speed and resistance allowing a gradual decrease in temperature, heart rate and blood pressure, back to resting levels. By gently working the major muscle groups blood pooling is reduced and the removal of waste products such as lactic acid. A good indication of when the cool down is complete would be when the participant’s heart rate is reduced to just above the individuals resting heart rate figure. Stretching after the cardiovascular cool down could also reduce the effects of DOMS following exercise. It can help improve flexibility, which will have a positive effect on performance in physical activities, or decrease risk of injuries by helping joints move through their full range of motion more effectively. College of Sports, Physical Education and Recreation FITT 2 – FITNESS EXERCISES 26 TYPES OF STRETCHING For Warm Up (Samson et al 2012) Static – This from of stretching is when the client holds the stretch to the end of the muscle’s movement. There is no movement during this type of stretch. Correct posture should be maintained during stretches, which are normally held for 8-10 seconds. Dynamic – These types of stretches are seen to be the best way of preparing for exercise. They are controlled movements that reflect the exercise about to be performed. 8-10 repetitions of each movement are normally completed. College of Sports, Physical Education and Recreation FITT 2 – FITNESS EXERCISES 27 Ballistic – These types of stretches involve rapid bouncing movements, which lengthen the muscle to beyond its normal range with the use of momentum. These are not suitable for exercise beginners as they can cause muscle damage and muscle soreness. An example of this would be bouncing to touch your toes in a standing hamstring stretch. College of Sports, Physical Education and Recreation FITT 2 – FITNESS EXERCISES 28 For Cool Down Static (Maintenance) – cool down stretches are generally static and are held for 15-30 seconds. Static stretching has been found beneficial for overall flexibility, which can help lengthen your stride, thereby improving your running time. However, there has been a lot of controversy lately over the adverse effects of static stretching possibly reducing muscle contraction speed and therefore impairing runners and other athletes. College of Sports, Physical Education and Recreation FITT 2 – FITNESS EXERCISES 29 A static stretch means placing a certain muscle or muscle group in a position where it can be extended for a certain amount of time. As part of a warm-up routine, the stretch can be held for as short as 10 seconds. Each muscle or muscle group needs to be stretched only one time. When applying a stretch, make sure the body is in balance Static (Developmental) – these stretches are held for 15 second intervals and are repeated as required, these are used to develop the range of movement at a joint. Firstly, the stretch would be held for 15 seconds maintaining correct posture, once the tension has reduced within the muscle the stretch will be passively increased and held for a further 15 seconds, repeat as necessary. Slowly lean into the stretch, paying attention to the sensations in that particular muscle group. You should feel a stretch but it should not hurt. Do not bounce or make ‘jerking’ movements while stretching, this might result in the opposite effect, such as a muscle tensing up to protect itself from being extended too far (the stretch reflex). College of Sports, Physical Education and Recreation FITT 2 – FITNESS EXERCISES 30 Static stretching involves holding a position for 30 seconds or longer, whereas dynamic stretching involves movement. "For example, bending over and touching my toes is a static stretch. To make this stretch dynamic, I can start bending and straightening my knees while staying bent over," says