UNIT 1 Types of Fitness Training PDF

Exercise-based fitness activities UNIT 1 encompass a wide range of exercise that contribute to the physical TYPES OF EXERCISE-BASED wellbeing of an individual. In this unit, we will be learning three of the most FITNESS ACTIVITIES com...

Exercise-based fitness activities UNIT 1 encompass a wide range of exercise that contribute to the physical TYPES OF EXERCISE-BASED wellbeing of an individual. In this unit, we will be learning three of the most FITNESS ACTIVITIES common type of exercise-based fitness activities: aerobic fitness training, LEARNING OBJECTIVES muscular fitness training and flexibility At the end of the unit the students should: fitness training. While each type of 1. Identify the different types of exercise- fitness training has its fitness based fitness training; component target, they can be 2. Discuss the five key muscles in core stability integrated together into a well-rounded training routine. 3. Differentiate the three (3) types of training and the exercises related to it; 4. Demonstrate enjoyment and satisfaction of the activities Physical fitness is “the ability of your body systems to work together efficiently to allow you to be healthy and perform activities of daily living”. accomplish household chores meet school requirements participate in sports respond to emergency situations A fitness program or exercise program is a form of physical activity that is planned, structured, repetitive and performed with the goal of improving health or fitness (Corbin and Masurier, 2014). There are three types of fitness training that target your health-related component of physical fitness. These are Aerobic Fitness, Muscular Fitness, Flexibility Fitness. 1. AEROBIC FITNESS TRAINING Aerobic Fitness Training focuses on improving your cardiorespiratory endurance. A sound cardiorespiratory endurance program contributes greatly to enhancing and maintaining the body’s ability to perform physical activities over a long period of time without stopping. > Increase oxygen supply > Increase total blood volume > Increase heart muscle size and contractility Recommended PA for adult: 150 mins per week (moderate intensity exercises) 75 mins per week (vigorous intensity exercises) 2. MUSCULAR FITNESS TRAINING Muscular strength is the Muscular endurance is the ability Muscular power is the ability ability the muscle or of a muscle group to execute to exert force per unit of time muscle group to exert force repeated muscle actions over a or to exert maximum effort in to overcome resistance period of time or maintain a a very short period of time. met. muscular position for prolonged period of time. RESISTANCE/STRENGTH TRAINING The phrase resistance training is an umbrella term for all exercise that requires the body to resist weight in a variety of forms. This weight could be in the form of body weight, free weights, machines and resistance bands (Nuedeker, 2023). Multi-joint or compound exercises affect more than one muscle group. Weightlifting Chest press Shoulder press Leg press RESISTANCE/STRENGTH TRAINING The phrase resistance training is an umbrella term for all exercise that requires the body to resist weight in a variety of forms. This weight could be in the form of body weight, free weights, machines and resistance bands (Nuedeker, 2023). Single joint exercises targeting major muscle group Triceps Quadriceps Biceps curl extension extension PUSH-PULL TRAINING A push-pull strength training routine refers to a method of strength training in which you split your routine into different muscle groups and workouts. PUSH-PULL TRAINING “Push” training day involves performing exercises that requires the upper body muscles (chest, shoulders, triceps) to push. Ex: Bench press, bench dips, overhead press and cable crossover PUSH-PULL TRAINING “Pull” training day involves performing exercises that requires the upper body muscles (back, biceps, trapezius) to pull. Ex: Pull up, barbell row, barbell curls and seated cable row PUSH-PULL TRAINING A leg training day focuses on the entire lower body (quadriceps, hamstrings, calves). Ex: Squats, lunges, RDLs, calf raise. MUSCULAR ISOLATION TRAINING The muscular isolation training method allows you to focus on muscles that involve one joint or a limited number of muscle groups. This is in contrast with compound exercises that work two or more joints and more muscles. TOTAL BODY CIRCUIT TRAINING Circuit training program are made up of exercise for a determined period, followed directly by rest or active recovery. It is a very time efficient way to train because you can target both strength training, aerobic exercise, core and flexibility exercises in one session rather than separate workout session. Total circuit training is flexible and may be adjusted to different levels of fitness CORE STRENGTH TRAINING The trunk (spine) and pelvis are referred to as the “core” of the body. Anatomically, the core can be described as a muscular box. A strong core allows a person to perform activities of daily living with greater ease, improve sports performance through a more effective energy transfer from large to small body parts, and decrease the incidence of low back pain. -The deepest of the abdominal muscles. -Helps in maintaining abdominal tension and supports abdominal viscera (abdominal organs). -Helps in increasing intraabdominal pressure -Internal oblique are underneath the external obliques on each side of the trunk. -It supports the abdominal wall, assist in forced respiration, aids it raising pressure in the abdominal area, and rotates and turns the trunk -the largest and most superficial of the core muscles. -helps rotate the trunk, stabilize the core, and pull the chest downwards, which compresses the abdominal cavity -assist with bending from side to side -One of the smallest yet most “powerful” muscle that gives support to the spine. -help to take pressure off the vertebral discs so that our body weight can be well distributed along the spine. -Divided into two groups: superficial muscle group that keeps our spine straight and deep muscle group that stabilizes the spine -Recruited during bending backward, sideways, and even turning our body to the sides -these are groups of muscles that are arranged within the pelvis like a sling or hammock, connecting the front, back, and sides of the pelvis and sacrum - provide support to the organs of the pelvis, including the bladder, uterus or prostate, and rectum Static core exercises Dynamic core exercises Muscles are held in a static position with requires the ability to repeatedly or continuously some resistance (no movement) exert a muscle force (with motion/movement) POWER LIFTING Power lifting is a competitive Olympic sport involving three tests of strength: the bench press, squat, and two-handed dead lift. The participants of the sport compete in meets according to their weight classes and are tested on their best one repetition maximum (1RM). Power training plans are centered on the three main compound lifts (bench press, squat and dead-lift) where participants aim to lift the heaviest weights possible in each of these categories. EXPLOSIVE DYNAMIC TRAINING Explosive dynamic training (Plyometrics) combines Squat jump strength and speed to increase muscle power output. Explosive dynamic training involves performing dynamic, high-speed movements with a lower load. Single leg hop In general, to allow for maximal power production, explosive workouts should be performed with more sets (3-5 sets) and lower repetitions (3-6 reps). To facilitate recovery and avoid fatigue which can impair performance and raise the risk of injury, make sure you provide enough rest intervals (2–3 minutes) in between sets. Split squat jump 3. FLEXIBILITY FITNESS TRAINING Flexibility is the ability to move a joint through its complete range of motion. Flexibility fitness training not only aims to improve the range of motion (ROM) at a joint, but it can also reduce the risk of muscle imbalance, joint dysfunction, overuse injuries, musculotendinous injuries , prevent low back pain, delayed on-set muscle soreness. 1. Static Stretching is a slow-paced controlled movement which involves slowly stretching a muscle/tendon group and holding for a period of time (i.e. 10-30 secs). a. Active static stretching involves holding the stretched position using the strength of the agonist muscle as is common in many forms of yoga a. Passive static stretching involves assuming a position while holding a limb or other part of the body with or without assistance of a partner or device (such as elastic bands or a ballet barre) FLEXIBILITY FITNESS TRAINING Flexibility is the ability to move a joint through its complete range of motion. Flexibility fitness training not only aims to improve the range of motion (ROM) at a joint, but it can also reduce the risk of muscle imbalance, joint dysfunction, overuse injuries, musculotendinous injuries , prevent low back pain, delayed on-set muscle soreness. 2. Dynamic Stretching is a controlled movement that progressively increases the range of motion through successive repetitive motions till the end of ROM is achieved. a. Ballistic stretching also known as bounce stretching use the momentum of the moving body segment to produce the stretch. These stretches are risky because forceful movements produced can damage the muscles, ligaments, and tendons. b. Active Dynamic stretching allow movement through the full range of motion with controlled action. This type of controlled movement allows the muscles to be gently warmed up as they increase range of motion. FLEXIBILITY FITNESS TRAINING Flexibility is the ability to move a joint through its complete range of motion. Flexibility fitness training not only aims to improve the range of motion (ROM) at a joint, but it can also reduce the risk of muscle imbalance, joint dysfunction, overuse injuries, musculotendinous injuries , prevent low back pain, delayed on-set muscle soreness. 3. Proprioceptive Neuromuscular Facilitation Stretching (PNFS) methods take several forms but typically involve an isometric contraction of the selected muscle/tendon group followed by a static stretching of the same group (ie., contract- relax). Contract-relax method happens, for example, ensuring which muscle is held in a stretching position by a partner and the person contracts the muscle for a minimum of 4 seconds followed by a short relaxation period of two-three seconds. The stretch should progressively be pushed further than the initial stretch and held for a longer period of time (held for a minimum of 10 seconds and relaxed for 20 seconds). TYPES OF FITNESS TRAINING 1. AEROBIC FITNESS TRAINING 2. MUSCULAR FITNESS TRAINING a. Resistance/strength training b. Push-Pull training c. Muscular Isolation training d. Total body circuit training e. Core strength/stability training f. Powerlifting g. Explosive dynamic training 3. FLEXIBILITY FITNESS TRAINING a. Static stretching b. dynamic stretching c. PNFS