Physical Fitness Updated 11.03.2024 PDF

Physical Fitness  Important Definition Physical Activity: All structured and non- structured body movement produced by the skeletal muscles and resulting in a substantial increase in resting energy expenditure.  What Are The Differences ?Between Exercise & Sport What Are The Diff...

Physical Fitness  Important Definition Physical Activity: All structured and non- structured body movement produced by the skeletal muscles and resulting in a substantial increase in resting energy expenditure.  What Are The Differences ?Between Exercise & Sport What Are The Differences Between ?Exercise & Sport - Exercise is typically performed for the purpose of improving health, fitness, and well-being. It is often done as a structured routine to achieve physical benefits such as strength, endurance, flexibility, or weight management. - Sport, on the other hand, involves structured activities and competitions that are governed by rules and regulations. The primary goal of sports participation is often to compete against others, achieve victory, and improve athletic skills.  What is Fitness? ? What is Physical Fitness  Physical Fitness Definitions is ability to meet the daily physical demands of work and play without excessive fatigue and still have something in reserve. is the ability to carry out daily tasks with vigour and alertness, without undue fatigue, and with adequate energy to enjoy leisure time pursuits and to meet unforeseen emergencies. is a state of well-being associated with a person’s ability to work effectively, enjoy leisure time, be healthy, resist hypokinetic diseases, and meet emergency situations.  Physical Fitness is only one aspect of positive health. is a multidimensional state of being. The components of physical fitness are specific in nature but are also interrelated.  Physical Fitness Health Performance/Skill Related-fitness Related-fitness  Skill-related Components of Fitness Vs. Health- Related Components of Fitness Skill-Related Components of Fitness:  Focus on attributes and abilities that are specifically related to performance in sports and physical activities.  Developing skill-related components of fitness enhances athletic performance, coordination, and movement efficiency in sports and activities requiring specialized motor skills. Health-Related Components of Fitness:  Related to overall health, well-being, and functional capabilities in daily life.  Improving health-related components of fitness contributes to cardiovascular health, muscular strength and endurance, joint flexibility, body composition, and overall physical fitness levels.  Skill-Related Components of Fitness Speed: the ability to perform a movement in a short period of time. Power: is the ability to produce force quickly. Agility: the ability to rapidly and accurately change the direction of the movement of the entire body in space. Balance: the maintenance of stability while stationary or while moving. Coordination: the ability to use the senses with the body parts to perform motor tasks smoothly and accurately. Reaction Time: the time elapsed between stimulation and the beginning of the reaction to that stimulation. Muscular Strength & Endurance What is Muscular Strength & ?Endurance  What is Muscular Strength ?& Endurance Muscular Strength: – The capacity of the muscles to exert a force against a resistance. – The amount of force a muscle can produce with a single maximum effort. – It is characterized by activities of a short duration at high intensity (e.g., lifting a 50 kg weight). Muscular Endurance: – Is the ability of the muscle to exert repeated force against resistance or to sustain muscular contraction. – The ability of a muscle or group of muscles to remain contracted or to contract repeatedly. – It is characterized by activities of long duration but low intensity (e.g., sit-ups).  Skeletal Muscle Structure Slow-Twitch (ST) Muscle Fibers High aerobic capacity and fatigue resistance Long Distance Runners (e.g., Marathon) Slow contractile speed Use fat and oxygen for energy production, making them well-suited for endurance activities Fast-Twitch (FT) Muscle Fibers Fast contractile speed Sprinter Use stored glycogen (carbohydrates) as a fuel source to rapidly generate ATP without the need for oxygen (anaerobic metabolism), making them better suited for high-intensity, short-duration activities. Fiber type is strongly influenced by genetics.  What are the physiological changes and ?benefits that result from strength training  Strength Training & Heart Health Strength training helps prevent and manage both cardiovascular disease and diabetes by doing the following: – Improving glucose metabolism – Increasing maximal oxygen consumption – Reducing blood pressure – Increasing HDL cholesterol and reducing LDL cholesterol (in some people) – Improving blood vessel health  Age and Gender Differences in Muscular Function Men are generally have greater muscular strength. Testosterone promotes the growth of muscle tissue in both males and females, but testosterone levels are typically 5–10 times higher in men than in women, allowing men to have larger muscles. Because the male nervous system can activate muscles faster, men have more power. Maximum strength is usually reached in the twenties and typically declines with age. – Muscular endurance declines with age, yet is not as dramatic as the decreases in absolute strength. Assessing Muscular Strength & Endurance Muscular strength assessed by determining repetition maximum (1 RM), the maximum resistance that can be lifted once Muscular endurance is usually assessed by counting the maximum number of repetitions of an exercise a person can do Or the maximum amount of time a person can hold a muscular contraction.  Muscular Strength :Grip Rating Excelle Averag Gender Good Fair Poor nt e 51- 45- 39- Male 56> 56 50 44 39< 31- 25- 19- Female 36> 36 30 24 19< Muscular Endurance  Men Age: 20-29 Age: 30-39 Age: 40-49 Age: 50-59 Age: 60+ Excellent 54 or more 44 or more 39 or more 34 or more 29 or more Good 45-54 35-44 30-39 25-34 20-29 Average 35-44 24-34 20-29 15-24 10-19 Poor 20-34 15-24 12-19 8-14 5-9 Very Poor 20 or fewer 15 or fewer 12 or fewer 8 or fewer 5 or fewer Women Age: 20-29 Age: 30-39 Age: 40-49 Age: 50-59 Age: 60+ Excellent 48 or more 39 or more 34 or more 29 or more 19 or more Good 34-48 25-39 20-34 15-29 5-19 Average 17-33 12-24 8-19 6-14 3-4 Poor 6-16 4-11 3-7 2-5 1-2 Very Poor 6 or fewer 4 or fewer 3 or fewer 2 or fewer 1 or fewer.Source: McArdle W.D. et al, Essentials of Exercise Physiology, 2000, 2006. Published by Lippincott Williams & Wilkins  Types of Strength Training Exercises Static (isometric) exercise – static exercise causes a muscle contraction without changing the length of the muscle or the angle in the joint on which the muscle acts – There is no movement. – To perform an isometric exercise, a person can use an immovable object like a wall to provide resistance, or simply tighten a muscle while remaining still (e.g., tightening the abdominal muscles while sitting at a desk). Dynamic (isotonic) exercise – dynamic exercise causes a muscle contraction and a change in the length of the muscle and the angle of the joint  There are several disadvantages of isometric (static) exercises: – isometric training does not optimally improve the ability to exert force rapidly. – motivation is poor with isometric exercises. Unlike isotonic exercise it can be difficulty to observe progress. One important advantage of isometric exercises: – sustain muscular strength in case of bones or joints injuries.  Applying the Basic Training Principles Exercise prescription is the process of designing an individualized physical activity program to enhance fitness, reduce risk factors for disease, and ensure participant safety. The FIT Principle/Formula Frequency = days per week Intensity = amount of resistance Time = number of repetitions and sets Physical Activity Session Components Warm-up: prior to each weight training session for about10 minutes – General warm-up – Specific warm-up Main physical activity Cool-down: after weight training, relax for 5-10 minutes – Bring closure to physical activity session – Return heart rate, breathing, and blood pressure to resting levels  Program to Optimize Muscular Strength Gains Frequency: 2 - 3 days per week Intensity/Weight load: 60 - 80% 1RM Sets: 1 - 3 sets per exercise Repetitions: 3 - 8 repetitions per set Rest between sets: 1 minute maximum Program to Optimize Muscular Endurance Gains Frequency : every other day Intensity/Weight load: 40 - 60% 1RM Sets: 2 - 5 sets per exercise Repetitions: 9 - 25 repetitions per set Rest between sets: 15-60 seconds Training for Strength versus Training for Endurance Note: People interested in a combination of strength and endurance should use 40 to 60 percent of RM in their training.  What are the Advantages and/or Disadvantages of Weight Machines versus Free ?Weights (barbell or dumbbell)  Weight Machines versus Free Weights Choosing equipment: Weight machines versus free weights – Resistance is provided by both types – Exercise machines Easy to use and no spotter needed The resistance can be changed easily and quickly Safety is easier to achieve with machines The kinds of exercises that can be done are more limited than free weight exercises – Free weights Require more care and balance A spotter is required Inexpensive Can be done in the home Unlimited number of exercises Disadvantages of Strength Training Increased risk of: – Muscle and tendon injuries – Bone and ligament injuries – Low back injuries – Risk of serious injury with weight plates (especially with free weights) – Excessive fatigue due to over-training  Weight Training Safety Use Proper Lifting Technique – Perform all lifts through the full range of motion and strive to maintain a neutral spine position during each exercise. Use Spotters with Free Weights Be Alert for Injuries – Report any obvious muscle or joint injuries to your instructor or physician, and stop exercising the affected area. Facts & Fallacies about Resistance Training “Resistance training will cause you to lose flexibility” -Unless if the exercises are done through the full range of motion. “Women will become masculine looking if they gain strength” -Women have less testosterone. “No pain-no gain” -It is ok to strive until you can’t do a final repetition but should definitely stop before it is painful. Facts & Fallacies about Resistance Training “Soreness occurs because lactic acid builds up in the muscles” Lactic acid is fuel for your cells during intense exercise. It's created when your body breaks down glucose and other carbohydrates. Lactic acid is converted back into other substrates within 30 minutes after exercising. Soreness is due to microscopic tears or damage in the muscle fibers. “Strength training is only beneficial for young adults” People in their 80s and 90s can benefit from resistance exercise and improve their strength and endurance. Flexibility ?What is Flexibility  Definition The ability of a joint to move through its full range of motion. Flexibility is an important part of any fitness program yet is often forgotten and ignored.  Types of Stretching Static: Slowly stretch the muscle & hold steady in a stretched position for several seconds This should not involve any pain Less likely to cause injury Passive vs. Active Assistance  Ballistic stretching:  A technique in which muscles are stretched by the force generated as a body part is repeatedly. Not recommended. Dynamic stretching:  Similar to ballistic stretching in that it includes movement, but it differs in that it does not involve rapid bouncing.  A technique in which muscles are stretched by moving joints slowly through their range of motion in a controlled manner; also called functional stretching. What are the Benefits of ?Increased Flexibility  Benefits of Increased Flexibility Helps prevent musculoskeletal injuries (e.g., low back pain) Joint health: improves joint function and muscular performance which will decrease disability in the elderly Improved strength and performance in sports Improved blood vessel health. Stretching lowers systolic and diastolic blood pressure, reduces arterial stiffness, Relaxation and stress reduction Warm up and cool down (temporary reduction of postexercise muscle soreness)  Factors Related to Flexibility Gender: – Girls are more flexible than boys. – May be due to anatomical differences and hormonal influences. – This is thought to be because women were created more flexible to accommodate child bearing. – The gender difference becomes smaller for adults. Age: – As we age our flexibility decreases. – Aging causes significant changes in the connective tissue. Flexibility is usually highest before the age of 12 and starts to decline as a person reaches their early 20’s. – Regular stretching can help older people maintain good flexibility throughout life. Inactivity Injury or disease can decrease joint mobility  Frequency of Exercise It is recommended that stretching exercises be performed a minimum of 3 days per week Stretch when muscles are warm, either after a workout or after the active part of a warm-up Intensity & Time (Duration) of Exercise Stretch to the point of slight tension or mild discomfort without pain Hold each stretch for 15–60 seconds Do at least 3 repetitions of each exercise Rest for 30 seconds between repetitions and rest 1 minute between sets  Type of Exercise For a general fitness program: – 8–10 different exercises – Work all major muscle groups – Do exercises for large-muscle groups before exercises for small-muscle groups – See pages 154-158  Flexibility Test Remove shoes and sit on the floor Place your foot against the box Place one hand over the other and slowly reach forward as far as you can with arms fully extended and hold for 2 seconds. Your partner will read the distance of the ruler. Keep your knees straights. Very Poor Poor Fair Average Good Excellent Super Gender to - 8- to 6+ to 17+ 20- < to -9 20- to +5 0 27+ > Male 1 +16 +27 to 1+ to 11+ to 21+ 15- < to -8 15- to 0 7- 30+ > Female +10 +20 +30 Cardiovascular Fitness  What is ?Cardiovascular Fitness  Definitions called “cardiovascular endurance” – the ability of the body to persist in physical activity for long period of time without undue fatigue. also called “cardiorespiratory fitness” – is the ability of the lungs to provide oxygen to the blood and the heart to transport the oxygenated blood to the cells of the body. – refers to the body's ability to exchange carbon dioxide (CO2) for oxygen (O2) in the lungs and to then pump blood through the body taking that oxygen to all of our cells. – this is only possible if the circulatory and respiratory systems are capable of functioning. What are the Benefits of a ?Cardiovascular Fitness  Benefits of a Cardiovascular Fitness Training Increase HDL cholesterol Reduce risk of heart disease and other hypokinetic conditions (e.g., high blood pressure, obesity) Decrease body fat due to utilizing fat as energy Increase heart function and its ability to pump more blood Decrease stress reactions, anxiety, and improve a feeling of wellbeing Increase oxygen output to body Decrease resting heart rate Increase cardiac output (more blood can be pumped each minute) Increase aerobic work capacity and the ability to perform various tasks  Cardiovascular Fitness Program for beginners (The FIT Formula) Frequency: it is recommended to do aerobic activity (long duration exercise which uses oxygen) 3 - 6 days per week Intensity: at 55% to 90% of your maximum heart rate. Time: for 20 – 60 minutes Calculate Your Target Zones for Improving Cardiovascular ? Fitness  Target Zones for Improving Cardiovascular Fitness Maximum Heart Rate (maxHR) – maxHR = 220 – age – maxHR = 208 – (0.7 x age) Example: Calculate maxHR for male student age 22: –.7 x 22 (age) = 15.4 – maxHR = 208 – 15.4 = 193 bpm (rounded up from 192.6) Calculating Target Zone: Threshold Heart Rate = maxHR x 55% = 193 x.55 = 106 bpm Upper Limit Heart Rate = maxHR x 90% = 193 x.90 = 174 bpm  Monitoring Heart Rate To count the pulse rate: – Place the fingertips (index and middle finger) over the radial artery which is located just below the base of the thumb on the wrist OR the carotid on either side of the Adam’s Apple. – Count the pulse for 6 seconds and multiply by 10 Another way is to use Heart Rate monitors – a very good way to measure heart rate during exercise without stopping to take a pulse.  Evaluating Cardiovascular Fitness The Step Test Directions: Step up and down on 41cm bench for 3 minutes at a rate of 24 steps per minutes One step consists of: up with the left foot, up with the right foot down with the left foot, down with the right foot Five seconds after the exercise ends, begin counting your pulse.  Step Test Rating Chart Gender Excellent Above Average Below Poor Average Average Male 162 Female 170.Norms for 16 to 19 year olds Body Composition Our Body Size, Shape, and Composition Change in Many Ways as We Get Older ?What Is Body Composition  ?What Is Body Composition Body composition = – the body’s relative amounts of fat mass and fat- free mass (bone, water, muscle, connective and organ tissues, teeth) – the proportion of fat and fat-free mass (muscle, bone, and water) in the body  ?What is Fat Mass Essential fat = Consists of fat stored in major organs, muscles, and central nervous system – 3–5% of total body weight in males – 8–12% of total body weight in females Nonessential fat = adipose tissue – The amount of storage fat depends on: gender, age, heredity, diet, and activity level  ?Why Essential Fat Necessary – For temperature regulation – Shock absorption – Regulation of essential body nutrients, including vitamins A, D, E, and K – Important for childbearing and hormone-related functions – Reducing essential fat below some minimal amount can impair overall health. Extremes in dieting (and exercise) can reduce essential fat stores  Fat-Free Body Mass (FFM) Defined as body mass devoid of all extractable fat Body mass = 75.1 kg Body fat = 23.6% Fat mass = Body mass * % body fat FFM = Body mass - fat mass What is the FFM for this person? Answer: 57.4 kg Typical Body Composition Fatness Early in Life Leads to Adult Fatness Why is knowledge of body composition so important? Why is knowledge of body composition so important?  Health and Disease  Performance  Appearance Prevalence of Overweight & Obesity How can we make changes in ?our body composition  Making Changes in Body Composition Lifestyle should focus on: – Regular physical activity, endurance exercise, and strength training – Moderate energy intake  Estimating Percent Body Fat Skinfold measurements: Folds of skin are measured with a caliper. Underwater weighing: An individual is submerged and weighed under water. Percentages of fat and fat-free weight are calculated from body density. Body Mass Index (BMI) Bioelectrical impedance analysis (BIA): A small electrical current is sent through the body, and the resistance of the body to it is recorded. The resulting estimates of how much water is in the body can be used to determine body composition. OMRON Body Fat Analyzer