Cardiovascular and Musculoskeletal Fitness PDF

CARDIORESPIRATORY AND depending on the intensity and duration of the exercise, and fitness MUSCULOSKELETAL FITNESS goal(s)....

CARDIORESPIRATORY AND depending on the intensity and duration of the exercise, and fitness MUSCULOSKELETAL FITNESS goal(s). - Ex: 5-7 days a week, 2-3 days a week Physical Fitness: Muscular endurance Cardiorespiratory fitness Intensity Strength - Refers to the level of difficulty of an Power exercise or workout as well as the Speed amount exerted during performance. Flexibility - Ex: Heart rate - 140 to 180. Sweating, - The components of fitness determine how breathing rate; Amount of weight # we perform in a sport and what sorts of of Reps/Sets; Distance of stretch activities we should be good at. “feel” of stretch Exercise Time - is physical activity that is planned, - It refers to the length of an exercise structured and repetitive for the purpose of session depending on one’s fitness conditioning any part of the body used to level and exercise intensity. improve health and maintain fitness. - Ex: 60-mins, 20-30 mins, 30-60 secs per stretch Response and Adaptation to Exercise ❖ Response - short-term change in the body Type system during exercise (eg. increased heart - Type or choice of physical activity or rate for greater blood supply to working exercise depending on fitness muscles.) goal(s), skill level, availability and access to facilities and equipment. ❖ Adaptation - long-term change resulting - Ex: Aerobic, Muscle Strength, from exercise (e.g slower resting heart rate Flexibility resulting from greater stroke volume). Principle of Specificity Training Principles - Identify and train or overload a specific fitness component in order to develop it. Principle of Overload - Must be a gradual and progressive ✔Cardiorespiratory fitness can be achieved process, too much overload can lead through aerobic physical activities to injury and fatigue ✔Muscle strength and endurance can be improved - *increased load, then adaptation through resistance training ✔Flexibility through stretching exercises. Principle of Progression - (progressive overloading) Principle of Variety - To ensure safety and effectiveness, - The need for periodic changes in exercise the overload must be applied in a mode and intensity to maintain your systematic and logical fashion over interest or motivation and sustain your an extended period of time. participation in an exercise or sports program. F.I.T.T Formula - Basic set of rules about what is necessary to Principle of Individual Differences gain a training effect from an exercise - Recognizes that people have different program abilities that are grounded on genetics, age, - *Frequency, Intensity, Time, Type sex, body composition and size, medical condition etc. Classification Body Mass Index Underweight 40 - It refers to the number of times (e.g days) you exercise in a given week, RISK MITIGATION AND 3. Tenderness or pain (sensitive to touch and usually the individual can point to the site) MANAGEMENT 4. Swelling (area is larger than usual because of fluid from inflammation and/or bleeding Risk and Musculoskeletal Injuries - Acute and chronic injuries occur during your The mnemonic DOTS can help you remember these participation in sports, recreation, and signs exercise (Deformity, Open Wounds, Tenderness, ❖ Acute Injury Swelling) - is usually the result of a specific impact or traumatic event that Management of Injuries occurs in one specific area of the - When an acute injury to the muscle, bone or body, such as a muscle, bone, or joint occurs, the standard treatment is RICE joint. procedure of the affected body part - Acute injuries are those that suddenly occur during an activity. ▪ Sprained ankle ▪ Strained back ▪ Fractured hand ❖ Chronic Injury - Chronic pain and injury refers to the sort of physical injury, illness, or disease that develops slowly and is persistent and long-lasting, or REST constantly recurring over time. - Avoid moving the injured part as well as - Chronic injuries usually results from stopping your activity altogether to keep overuse from aggravating it. ▪ Runner’s knee ICE ▪ Jumper’s knee - Immediately apply ice or a cold pack, or ❖ Exercise injuries can occur for a variety submerge in cold water the injured area for of reasons; including: 15 to 30 minutes every two or three hours, or 1. Overuse or repetitive movements four to eight times a day. The cold constricts 2. Lifting too much weight too fast the blood vessels and reduces swelling and 3. Improper form inflammation. 4. Not allowing time for rest. COMPRESSION There are a number of factors that contribute to - Apply an elastic bandage or wrap in an exercise-related injuries: upward, overlapping spiral on the injured 1. Body mechanics (movement and sports area, specially the foot, ankle, knee, thigh, skills) hand, or elbow. 2. Level of muscle strength and conditioning 3. Body’s overall condition prior to an intense ELEVATION workout or game - Elevating the injured area decreases the blood flow and minimizes swelling. ❖ Warm-up - Wrist/Hand Injury, Elbow injury, Knee - Warm-up consist of preliminary Injury, Ankle Injury activities of low to moderate intensity performed before any THE DIFFERENT TYPES OF workout or strenuous physical STRETCHING activity. Types of Stretching MANAGEMENTS INJURIES - Ballistic stretching - Dynamic stretching How do you find out if an injury exists? - Passive (or relaxed) stretching - Static stretching You can look at and feel the area for one or - Isometric Stretching more of the following signs: - PNF stretching 1. Deformity (abnormal shape compared to Warm-up an uninjured part on the other side of the - Warm-up consist of preliminary activities of body) low to moderate intensity performed before 2. Open wounds (break in the skin and any workout or strenuous physical activity. bleeding) Cool-Down Isometric Stretching/Exercise - Cool-down gradually returns the body to - Isometric exercises are contractions of a resting state and promotes effective particular muscle or group of muscles. recovery. Stretching and Flexibility Stretching exercises are usually classified into: Ballistic Stretching - fast, bouncing movements aided by momentum Proprioceptive Neuromuscular Facilitation or PNF - series of contract-relax involving isometric contraction and static stretch that is assisted. Dynamic Stretching - It is “moving while you stretch” or stretching through a joint's full range of motion and preparing muscles for more intense exercise to come. Female Male Passive Stretching - use of external force, usually another person Static Stretching - slow increase in muscle length and holding the stretched position for a short time