Physical Fitness PDF

OF PHYSICAL FITNESS Fitness The ability of an individual to perform one’s daily task: Øwithout undue fatigue Øwith readiness to meet unforeseen emergencies Øwith reserve energy to attend to Øwith enough energy for leisure time other tas...

OF PHYSICAL FITNESS Fitness The ability of an individual to perform one’s daily task: Øwithout undue fatigue Øwith readiness to meet unforeseen emergencies Øwith reserve energy to attend to Øwith enough energy for leisure time other tasks activities  Anatomical Fitness -the completeness of body parts Physiological Fitness -the efficient functioning of body parts Psychological Fitness -one’s readiness to perform 1. Improves psychological functioning. 2. Improves appearance 3. Increased efficiency of the heart and the lungs 4. Increased muscle strength and endurance 5. Protection from lower back problems 6. Maintenance of proper body weight 7. Possible delay in the aging process 8. Reduce the risk of cardiovascular diseases 9. Reduce stress response  Diabetes Obesity Hypertension Tension Syndrome Back Pain Prone to Emotional Instability Cardiovascular Diseases FACTS AND FALLACIES OF FITNESS The best way to improve your Every time you exercise fitness or athletic vigorously, muscle fibers performance is to are slightly damaged and train harder every your muscles burn up their day. fuel and become depleted. Fallacy You must allow time for your muscles to recover. Fact FACTS AND FALLACIES OF FITNESS If you attain a high degree of Whether you are a runner fitness, you will who can run 10 km with remain fit even ease or a tennis player who with a lay off. can play 3 hard sets, you will not be able to handle Fallacy the same workload after a lay off of even a few weeks. Fact FACTS AND FALLACIES OF FITNESS Exercise cannot hurt a healthy heart. Exercise puts a moderate stress on your heart which Exercise can causes it to become harm you stronger, larger and because it more muscular. enlarges the heart. Fallacy Fact FACTS AND FALLACIES OF FITNESS The more you You can make a mistake train, the more by training too hard or fit you become. by training too much. The more intensely you train, the less training Fallacy you can do... Fact  FACTS AND FALLACIES OF FITNESS A basic element of fitness is the capacity of the heart to do work. This is called cardiovascular fitness. To achieve cardiovascular fitness, you must push You can your heartbeat to more become fit by exercising a than 60% of its maximum few minutes a for at least 30 min. three week. times a week. Fallacy Fact  FACTS AND FALLACIES OF FITNESS Athletes are Athletic excellence born, not made. requires dedication and hard work. The Fallacy greatest athletes are those who work hardest without overtraining Fact  FACTS AND FALLACIES OF FITNESS Never drink The body cells depend on while exercising.. circulation in order to get the energy they need, and to get rid of the waste products. Fallacy When dehydrated, the fluids that bathe the cell diminish. The cells can’t function properly until the fluid is restored Fact  FACTS AND FALLACIES OF FITNESS Sugar taken before Physiological studies exercise raises the found out that sweets can energy level.. trigger an insulin reaction. Fallacy The effect is to drive the body’s sugar into the storage organs. Extra sugar never gives extra energy. Fact FACTS AND FALLACIES OF FITNESS Sleep extra hours before a contest, or when you are very tired. Fallacy Bed rest has a severe reconditioning effect. All the body processes slow down. Remaining in bed for a half a day diminishes the amount of time one can be active; thus the longer one remains in bed beyond a maximum of 9 hours, the weaker one becomes. Fact  FACTS AND FALLACIES OF FITNESS Sweating gets you in shape. Fallacy when you overload your heart by overheating the body, there is no way you can stop the process except by jumping into some icy water. Sweating does burn calories, but it is a dangerous way to reduce. It takes a lot of energy to lose heat. If you use energy this way, you won’t have the energy needed to accomplish the task you are making. Fact FACTS AND FALLACIES OF FITNESS Put on a sweater after There is no point in exercise. prolonging the heat by encasing it in a garment. After sweaty exercise, Fallacy help the body recover to its normal state by leaving off the sweater. Fact FACTS AND FALLACIES OF FITNESS A cool shower after a warm one may feel good, but a really cold one should be avoided. The cold water can cause a constriction of Take a cold the vessels in the heart as shower after a well as the skin. hot one in order to close your pores. Fallacy Fact FACTS AND FALLACIES OF FITNESS You don’t have You can make a mistake to do by training too hard or stretching exercises if you by training too much. are fit. The more intensely you Fallacy train, the less training you can do... Fact  FACTS AND FALLACIES OF FITNESS Never take salt tablets! You should take salt If too much salt is tablets to replace taken, high blood salt lost in sweat. pressure, clots in the bloodstream, or heat Fallacy exhaustion may develop. Fact  FACTS AND FALLACIES OF FITNESS It is very difficult for most Lifting weights or women to build large muscles. That’s because strength training will women have relatively low give women a bulky, levels of the hormone masculine physique. testosterone, which influences muscle growth. Both men and women can Fallacy build firmer rather than bulkier muscles by working against lighter resistance. Fact  FACTS AND FALLACIES OF FITNESS There is no such thing as “spot reduction.” When you exercise, you use energy produced by burning fat in all parts of your body – not just around the You can lose fat muscles that are doing most of the work. from specific parts of your body by Exercising in extreme hot weather or in a plastic exercising those “weight loss” suit will indeed make you sweat spots. heavily and lose weight immediately. But that lost weight is almost entirely water; the pounds will return when you replenish your fluids by drinking after the work-out. Fallacy Fact FACTS AND FALLACIES OF FITNESS The harder you work-out, the more The more you calories you will burn within a given sweat during period and thus, the more fat you stand exercise, the to lose. But how much you sweat does not necessarily reflect how hard you are more fat you working out. Some people tend to sweat lose. profusely due to heavy body weight, poor conditioning, or heredity. And everyone Fallacy sweats more in hot, dry weather or dense clothing than in cool, humid weather or porous clothing. Fact  FACTS AND FALLACIES OF FITNESS Sports drinks contain two main ingredients that are theoretically beneficial for exercisers: sodium, which helps the body retain water; and sugar, which the body burns for energy. But very few Sports drinks people exercise hard enough to can help you sweat away much sodium or to exercise more use up their carbohydrate safely and reserves, which the body effectively. converts to sugar. Fallacy Fact FACTS AND FALLACIES OF FITNESS Lack of exercise does make the muscles shrink, reducing the body’s calorie-burning rate. The lack of activity itself further reduces the number of calories you burn. So people When you stop who stop working out are exercising, your indeed in danger of getting muscles turn to flabby. fat. Fallacy Fact PHYSICAL FITNESS  A. HEALTH-RELATED COMPONENTS ✓ Those components that contribute to the development of fitness and health and functional capacity of the body ✓ First developed before the skills-related components  Ability of the heart, lungs, and blood vessels to supply oxygen and nutrients to the working muscles efficiently in order to sustain prolonged rhythmical exercises  Also defined as the maximum amount of work an individual is capable of performing continuously where the work involves large muscle groups Activity Tests: Bench Step Test 1 mile walk test  Age Age Age Age Age Age 18-25 26-35 36-45 46-55 56-65 65 + Athletic 49-55 49-54 50-56 50-57 51-56 50-55 Excellent 56-61 55-61 57-62 58-63 57-61 56-61 Good 62-65 62-65 63-66 64-67 62-67 62-65 Above 66-69 66-70 67-70 68-71 68-71 66-69 Average Average 70-73 71-74 71-75 72-76 72-75 70-73 Below 74-81 75-81 76-82 77-83 76-81 74-79 Average Poor 82 + 82 + 83 + 84 + 82 + 80 +  Age Age Age Age Age Age 18-25 26-35 36-45 46-55 56-65 65 + Athletic 54-60 54-59 54-59 54-60 54-59 54-59 Excellent 61-65 60-64 60-64 61-65 60-64 60-64 Good 66-69 65-68 65-69 66-69 65-68 65-68 Above 70-73 69-72 70-73 70-73 69-73 69-72 Average Average 74-78 73-76 74-78 74-77 74-77 73-76 Below 79-84 77-82 79-84 78-83 78-83 77-84 Average Poor 85 + 83 + 85 + 84 + 84 + 84 +  Ability of the muscles to exert or apply a single maximal force during contraction to overcome a resistance Activity Test: Weight Lifting Arm Wrestle  Capacity of a muscle or a group to persist in a localized muscular effort Activity tests: Abdominal curl-ups Push-ups ❑ Functional capacity of the joints to move within a normal range of motion (ROM) ❑ Involves 4 basic movements: Flexion-bending a body segment Extension-straightening a body segment Abduction-moving a limb away from the body Adduction-moving a limb toward the body Activity tests: Sit and reach Total make-up of the body using the concept of a two-component model: A. Lean Body Mass - muscles, bones, nervous tissue, skin, blood, and organs B. Body Fat - adipose tissue FORMULA TO GET THE LEAN BODY MASS FOR MEN: (0.32810 x W) + (0.33929 x H) – 43.2933 FOR WOMEN: (0.29569 x W) + ( 0.41813 x H) – 43.2933 Where: Weight = kg Height = cm BMI = WEIGHT IN KG _______________ HEIGHT IN M² % FAT = (1.45 x BMI) + (0.12 x Age) – (11.61 x Gender) – 10.02 Where: Female = 0 Male = 1 Desired Weight for Men: STANDARD % FAT 16% - MALE Weight – (weight x % fat) 100 23% WOMEN ______________________ 0.84 Desired Weight for Women: Weight – (weight x % fat) 100 ______________________ 0.77 BASIS FOR FAT PERCENTAGE For females: a body fat percentage of: 10-12% - essential fat 13-20% - athletic 21-24% - fit 25-31% - acceptable 32 % or more – obese For Males: a body fat percentage of: 2-4% - essential 5-13% - athletic 14-17% - fit 18-25% - acceptable 25% and more - obese B. SKILLS-RELATED COMPONENTS ✓ Contribute to one’s ability to perform skills and to participate in enjoyable leisure activities ✓ Developed after the health-related components  Ability of the individual to move from one point to another in one direction within the shortest time possible Activity tests: 50 Meter Dash Run 100 Meter Run Ability to exert or apply a single maximum force within the shortest time possible Activity tests: Vertical Jump Standing Long Jump Javelin Throw Shot Put Softball Throw Length of time that an individual requires to respond to a stimulus ❑ Common denominator of all motor performance parameters ❑ Smooth flow of movement ❑ Ability of the individual to maintain equilibrium in relation to changes in body position ❑ Two categories: 1. Static balance 2. Dynamic Balance Ability to change directions fast and efficiently while moving as early as possible at full speed Activity tests: Obstacle race Illinois Shuttle Run PHYSICAL FITNESS PRINCIPLES OF TRAINING  There is a difference between Physical Activity and Exercise… Physical Activity (PA) – Any Body Movement carried out by your skeletal muscles and requiring energy.  There is a difference between Physical Activity and Exercise… Exercise (EX) – Planned, Structured, Repetitive Movement of your body designed to improve or maintain physical fitness. PA is good for health, but EX IS NECESSARY TO IMPROVE PHYSICAL FITNESS! OVERLOAD Frequency – How Often you should workout. – Example: 3 runs per week. Intensity – How Hard you should workout each session. – Example: Each run is performed at 70% of my maximal heart rate. Time (Duration) – How Long you should workout each session. – Example: Each run is 20 minutes long. Type – The Type of exercise you are performing. – Example: I will use RUNNING to improve my fitness. To apply FITT appropriately, you must also employ the PRE principle. PROGRESSIVE RESISTANCE EXERCISE (PRE) – Placing Increasing Amounts of Stress on your body will cause adaptations that improve fitness. SPECIFICITY – Your body will adapt to a Particular Type and Amount of stress placed upon it. “practice makes perfect” REVERSIBILITY – Fitness improvements are lost when the Demands on your body are Lowered. – Example: “If you don’t Use it or Lose it!”..and don’t forget about variety and individualization VARIETY – Alternating exercises, load, speed, and equipment to avoid boredom and monotony. – Example: dumbbell bench press vs. barbell bench press INDIVIDUALIZATION – Treating each client based on potential, experience, sport, activity, etc. – Example: Olympic sprinter vs. warehouse worker And the importance of Warm-ups and Cool- downs cannot be overlooked! EXERCISE PRECAUTIONS Warm-ups are beneficial because they: – Safely Prepare your body for EX and PA. – Create an opportunity for Optimal performance. – Gradually increases the heartbeat as you perform more intense exercise. – Example: Jogging à Running And the importance of Warm-ups and Cool- downs cannot be overlooked! EXERCISE PRECAUTIONS Cool-downs are necessary to: – Safely Transition your body from an exercising to resting state. – Gradually decreases the heartbeat to its original resting heart pulse. – Improve the Recovery Process. – Example: Walking or Stretching After a Workout. PRINCIPLES OF TRAINING STRESS MANAGEMENT STRESSED  Definition of STRESS Body’s response to any demand made on it Body’s response that can produce mental, social, physical and psychological imbalance in a person Universal human phenomenon often causing intense feelings of DISTRESS and EUSTRESS that are of great importance to behavior and health Pressure on the individual The “wear and tear” our bodies experience as we adjust to the continually changing environment  DISTRESS and EUSTRESS Eustress... the motivating and enhancing influences on our productivity and satisfaction... deadline pressures regarding a report that will be due very soon may even motivate and increase efficiency  DISTRESS and EUSTRESS Distress... the harmful physical consequences of stress... the chronic or intense conflict with people may raise a person’s blood pressure Three Stages of STRESS Response Alarm Reaction Stage ❖ fight or flight response ❖ the initial reaction of your body to stress ❖ mobilizes the body’s resources for immediate physical activity ❖ Increased activity of the nervous system and the suprarenal glands brings about a wide range of physical changes necessary to prepare the body to deal with the impending threat Three Stages of STRESS Response Resistance Stage ❖ The body increases its capacity to deal with stress ❖ However, if the stressor continues for prolonged period of time, the heightened physiological adjustment that is maintained may have a detrimental effect on the body Three Stages of STRESS Response Exhaustion Stage ❖ When the body can no longer deal with stress ❖ May manifest itself in high blood pressure, extra heart beats, and emotional problems Common Causes of Stress 1. Major Life Changes ❖ Geographic mobility ❖ Going to college ❖ Transfer to a new school ❖ Marriage ❖ Pregnancy ❖ New job ❖ New lifestyle ❖ Separation ❖ Death of a loved one Common Causes of Stress 2. Environmental Events ❖ Time pressure ❖ Competition ❖ Financial Problem ❖ Noise ❖ Disappointments  Symptoms of Stress 1. Feelings ❖ Feeling anxious ❖ Feeling scared ❖ Feeling irritable ❖ Feeling moody Symptoms of Stress 2. Thoughts ❖ Low self-esteem ❖ Fear of failure ❖ Inability to concentrate ❖ Easily embarrassed ❖ Worrying about failure ❖ Preoccupation with thoughts/tasks ❖ Forgetfulness Symptoms of Stress 3. Behavior ❖ Stuttering ❖ Crying for no apparent reason ❖ Acting impulsively ❖ Startling easily ❖ Laughing in a high pitch and nervous tone of voice ❖ Grinding teeth ❖ Increasing smoking ❖ Increasing use of drugs ❖ Being accident prone ❖ Losing your appetite Symptoms of Stress 4. Physiology ❖ Perspiration/sweaty hands ❖ Increased heart rate ❖ Trembling ❖ Nervous ticks ❖ Dryness of throat ❖ Tiring easily ❖ Urinating frequently ❖ Sleeping problems ❖ Diarrhea/indigestion  Symptoms of Stress ❖ Butterflies in the stomach ❖ Headaches ❖ Premenstrual tension ❖ Pain in the neck and or lower back ❖ Susceptibility to illness Initial Self-Assessment Exercises Stress is a phenomenon that is both unavoidable and unpredictable. A stress-free life just does not exist. However, there are ways and means to deal with stress more effectively. The key to effective personal management of stress is SELF-AWARENESS.  STRESS TEST – PART ONE Instruction: Choose the most appropriate answer as it pertains to you Write the number that corresponds to your answer: 4 - almost always; 3 - usually; 2 - seldom 1- never  STRESS TEST – PART ONE !"#$%&'$()"*+,-./+."/+'0))#-+$0-+.11%)1%(.$-+."#2-%+3)%+-.'0+4&-#$()"5+.#+($+1-%$.("#+$)+6)&7 )($*#+$ !"#$%&'($ ),-./01 "/53,,4 $6,7.- (6869 ),234/ !"#$%&'#(#)*'+,#-.#/.0&,%1'2#304#5*46#(#/10784# *-9:/,#,.#-.#1,#,%&#3&*/4#5*4"6 ;"#(#2&,#:7/&,#5%&'#/.0&,%1'2#1'#.1-#8*=2&#)=.5-" C"#(#*0#:').01'2#,.#/,*'-#1'#8.'2#81'&/" D"#E=2:0&',/#:7/&,#0&" F"#$%&'#04#78*'/#-.'+,#3&#,%*,#3*88#,%1'2/#*=&#5.=,%#5*1,1'2#