Pathfit Preliminary PDF

LESSON 1: Physical Activity, Exercise, and ❖Aerobic ❖Anaerobic ❖Lifestyle Fitness ❖Physical activity play ❖Play CLASSIFICATION OF EXERCISES ❖Sports ❖Weight-bearing Aerobics/ Cardiovascular Endurance Flexibility Str...

LESSON 1: Physical Activity, Exercise, and ❖Aerobic ❖Anaerobic ❖Lifestyle Fitness ❖Physical activity play ❖Play CLASSIFICATION OF EXERCISES ❖Sports ❖Weight-bearing Aerobics/ Cardiovascular Endurance Flexibility Strength ❖Aerobic - light to vigorous-intensity physical activity that requires more oxygen AEROBIC exercise Focuses on repetition, intensity, rhythm, and large ❖Anaerobic – intense physical activity muscle groups (like the arms and thighs). that is short in duration and requires a breakdown of energy sources in the absence Flexibility Exercises are an important part of sufficient oxygen. of a good workout program but are often neglected. ❖Lifestyle – physical activity typically performed on a routine basis STRENGTH Resistance training is also called strength training or weight training ❖Physical activity play – play activity that builds muscle strength, anaerobic requires substantial energy expenditure endurance, and size. ❖Play – activity with flexible rules, usually Did you know: ❖Exercise is a form of physical self-selected, for the purpose of having fun. activity, ❖But physical activity does not require exercise. ❖Sports – physical activity that involves competition, scorekeeping, rules, and an PHYSICAL ACTIVITY outcome that cannot be predetermined. There are two categories of sports: The term “physical activity” describes many individual/dual and team forms of movement, including activities that involve the large skeletal muscles. ❖Weight-bearing – physical activity that Physical activity is defined by its duration, requires people to move their own weight. intensity, and frequency EXERCISE ❖Duration is the amount of time spent ❖Exercise consists of activities that are participating in a physical activity session planned and structured, ❖Intensity is the rate of energy ❖Exercise is often associated with fitness expenditure ❖Frequency is the number of maintenance or improvement only. physical activity sessions during a specific time period (e.g. one week). TYPES OF EXERCISE Types of Physical Activity ❖Calisthenics ❖Flexibility ❖Isokinetic ❖Isotonic ❖Muscle- fitness ❖Calisthenics. Isotonic muscle-fitness ❖SKILL-RELATED PHYSICAL FITNESS exercise that overloads muscles by forcing common components of physical fitness the muscles to work at a higher level than (e.g., agility, balance, coordination, speed, usual. power, reaction time) that enable participation in sports and other physical ❖Flexibility (Stretching). Exercise activities; also called performance or motor designed to stretch muscles and tendons to fitness. increase joint flexibility or range of motion. ❖FITNESS TRAINING The phenomenon ❖Isokinetic. amount of force equals the of physical exercises or commonly defined as amount of resistance, so that no movement “fitness”, “exercise”, “conditioning”, occurs. “resistance training” or better “fitness training”, however, is a very complex reality ❖Isotonic. amount of force exerted is constant throughout the range of motion, ❖is a combination of regular physical including muscle shortening exercises and a healthy diet ❖Muscle-fitness Exercise designed to LESSON 2: Fitness and exercise - build muscle strength and endurance by related terms overloading the muscles; Aerobic exercise - The term aerobic means “with oxygen. ” Fitness includes cardiovascular functioning, Aerobic endurance - a term used to which is improved by aerobic activities that describe an individual’s ability to do get your heart and lungs working faster. It prolonged exercise without feeling fatigue, also includes muscle strength, flexibility, and balance. You don't need to get fancy, Balance training - Static and dynamic expensive equipment to improve your exercises that are designed to improve an fitness. individual’s balance and stability during everyday movements and exercise. Types of Fitness Baseline activity - Baseline activities are ❖PHYSICAL FITNESS a set of physical similar to ADLs being of a light intensity and attributes related to a person’s ability to mainly consisting of the activities of daily life. perform physical activity Bone-strengthening activity - Bone ❖HEALTH-RELATED PHYSICAL strengthening activities are designed to FITNESS a physiological state of well-being promote bone strength by creating an that reduces the risk of hypokinetic disease; impact or tension force on the bones that a basis for participation in sports promote bone growth and strength. For example, running, jumping, skipping, and lifting weights are bone-strengthening ❖Flexion - Bending a joint causing the activities. bones forming the joint to be brought closer Body Mass Index (BMI) ❖Measure of together. the relationship between height and weight; ❖Heart Rate Reserve (HRR) - The calculated by dividing weight in kilograms by difference between the resting heart rate height in centimeters squared ❖High-density lipoprotein (HDL) - One Beats per minute (bpm) - The number of of the five major groups of lipoproteins. heart beats each minute. removing harmful cholesterol Cardiorespiratory fitness - Also called cardiovascular or aerobic fitness. ❖High impact - Activities involving leaving the ground and landing with impact Cardiovascular system - Also known as the circulatory system, it is an organ system ❖Hypertrophy - In fitness this usually consisting of the heart and blood vessels, refers to muscle growth which transports nutrients, oxygen, carbon High-intensity interval training (HIIT) dioxide and enzymes – ❖ is a form of training incorporating Circuit training - A series of exercise intense periods of anaerobic work with short stations of aerobic and strength training, recovery segments at a lower intensity. Concentric muscle action - Force ❖Isokinetic exercise - Isokinetic produced while the muscle is shortening in exercises are where variable resistance is length. applied to a limb in constant motion. Continuous training - Involves working ❖Isometric exercise - Any activity in for a sustained period of time without rest. which the muscles are contracted but no joint movement is involved. ❖Cool down - Lowering of body temperature and heart rate following ❖Karvonen formula - A method used to vigorous exercise. calculate target heart rate ❖Core - A muscle group comprised of the ❖Ketosis - Metabolic process that occurs abdominals, lower back, obliques, and hips when the body does not have enough glucose for energy. ❖Cross-training - involves using another sport or activity to improve your fitness for ❖Lifestyle activities - Includes physical your main sport actions you perform as part of daily living. ❖Flexibility - refers to the range of ❖Muscular endurance - is the ability to movement in a joint or of joints, move your body or an object repeatedly without getting tired. ❖Muscular strength - refers to the ❖Static stretching - Used to stretch the amount of force a muscle can produce and is muscles while the body is at rest. T usually measured by the maximum amount of force a muscle can produce in a single ❖Strength training (resistance effort (maximal effort). training) - A type of physical exercise specializing in the use of resistance. ❖Overload Principle - This principle says that in order to keep making gains from an ❖Warm up - A term used to describe exercise program preparation for exercise activity by exercising at a low intensity ❖Physical activity - Any bodily movement that uses energy. ❖Wellness - Wellness is usually defined in broad terms as a “lifestyle oriented towards ❖Physical fitness - The ability to perform well-being” that comprises both physical and everyday tasks with vigor and alertness, and psychological aspects. to also enjoy leisure pursuits without becoming unduly fatigued. LESSON 3: Principles and methods of training ❖Progression - The process of increasing the intensity, duration, frequency, or amount The key principles when planning a of activity or exercise programmed are: ❖Plyometric training - A plyometric ❖ Specificity – training must be matched movement is a quick and eccentric (muscle to the needs of the sporting activity to lengthening) action immediately followed by improve fitness in the body parts the sport a concentric (muscle shortening) action uses. ❖Repetition - The number of times an ❖ Overload - fitness can only be improved exercise is repeated within a single exercise by training more than you normally do. You “set. ” must work hard. ❖Resting HR - Rate at which your heart ❖ Progression – start slowly and gradually beats at rest (while sitting or being inactive). increase the amount of exercise and keep overloading. ❖Set - Repeating the same exercise a specific number of times ❖ Reversibility – any adaptation that takes place as a result of training will be ❖Specificity of Training Principle - This reversed when you stop training. If you take principle says that only the muscle or muscle a break or don’t train often enough you will group you exercise will respond to the lose fitness demands placed upon it In planning a programmed, use the 1. Standing feet together FITT principles to add the detail: Easy (hand at side hold for 30 sec.) Advanced (hands crossed 30 sec.) ❖ Frequency - decide how often to train. 2. Standing heel to toe ❖ Intensity - choose how hard to train. Semi tandem ( 30 sec.) ❖ Time - decide for how long to train. Advanced ( tandem 30 sec.) ❖ Type - decide which methods of training 3. Standing hip abduction to use Easy (10x) Advanced ( hold 10x) HEALTH and Fitness Health and fitness are important in 4. Heel raises everyday living and being healthy means Easy ( 10x) more than not being ill or sick. Advanced (hold 10x) Aspects of health 5. Single leg stance ❖ Physical Health Easy ( hand at side 30 sec.) Advanced (hand crossed 30sec.) ❖Mental Health ❖ Social Health Fitness is a measure of the body’s ability to complete those activities necessary for everyday life effectively and efficiently. The Importance of Physical ACTIVITY/FITNESS 1. Increase your life expectancy 2. Reduce your risk of injury 3. Improve your quality of life 4. Stay active 5. Improve your health BALANCE TRAINING