L2 Fitness Concept PDF

LESSON 2 Fitness concept 1|P a ge Physical activity and exercise for health and fitness-concepts  Physical activity: any body movement carried out by the skeletal muscles and requiring energy.  Exercise: Subset of physical activity planned, structured, repetitive movement...

LESSON 2 Fitness concept 1|P a ge Physical activity and exercise for health and fitness-concepts  Physical activity: any body movement carried out by the skeletal muscles and requiring energy.  Exercise: Subset of physical activity planned, structured, repetitive movement of the body intended to specifically improve or maintain physical fitness.  Physical fitness: set of physical attributes that allows the body to respond or adapt to the demands and stress of physical effort without becoming overly tired IMPORTANCE OF THE INCREASE OF PHYSICAL ACTIVITY  Health benefits  Manage weight  Improve physical fitness  Quality of life  Freedom: Move Energy and better body control HOW MUCH PHYSICAL ACTIVITY IS ENOUGH?  To promote or maintain health, adults need a minimum or 30 minutes of moderate – intensity aerobics physical activity 5 days per week or 20 minutes of vigorous intensity aerobic physical activity 3 days per week.  To set goal for physical activity and exercise, consider your current activity level, your health status and your overall goals.  If weight management is a concern for you, try to raise your activity level further.  Choose to be active whenever you can. HEALTH RELATED COMPONENTS OF PHYSICAL FITNESS Health related fitness includes the following components: 1. CARDIORESPIRATORY ENDURANCE 2. MUSCULAR STRENGHT 3. MUSCULAR ENDURANCE 4. FLEXIBILITY 5. BODY COMPOSITION 2|P a ge CARDIORESPIRATORY ENDURANCE The ability to perform prolonged, large-muscle, dynamic exercise at moderate-to-high levels of intensity. Related physical functions that are also improved include:  Heart pumps more blood per heartbeat  Resting heart rate slows  Blood volume increase  Blood supply to tissue improves  The body can control itself better  Resting blood pressure decreases People who regularly engage in these activities are to be physically fit in terms of cardiorespiratory endurance. It is important to begin these activities slowly and gradually increase the intensity over time. Exercising increases cardiorespiratory endurance in a number of ways. For example, the heart muscle becomes stronger so that it is able to pump more blood per heartbeat. Activities to develop CE involve continuous, rhythmic movements or large muscle groups, such as the legs (walking, jogging, cycling, and aerobic dancing). MUSCULAR STRENGHT There are a number of ways to measure muscular strength. Generally, lifting a set weight in a prescribed position and comparing the results against any given population is the best way. In general, if a person works their muscles consistently and regularly, they will increase in strength. There are various ways of putting the muscles through rigorous activity, but anything that works a muscle until it is tired will increase muscle strength over time. 3|P a ge MUSCULAR ENDURANCE Fitness can also include muscular endurance, which is the ability of a muscle to continue exerting force without tiring. As mentioned above, strength training builds bigger muscles. Endurance training, on the other hand, does not necessarily generate muscles of a larger size. This is because the body focuses more on the cardiovascular system, ensuring that the muscles receive the oxygenated blood they need to keep functioning. Another important change in muscles that people specifically train for endurance concerns the different types of muscle tissue: fast twitch and slow fibers. Fast twitch fibers contract quickly but get tired quickly. They use a lot of energy and are useful for sprints. They are whitish, as they do not require blood to function. Slow twitch fibers are best for endurance work, as they can carry out tasks without getting tired. They are present in core muscles. These fibers appear red, as they rely on a good supply of oxygenated blood and contain stores of myoglobin. Different exercises will promote fast twitch fibers, slow twitch fibers, or both. For example, a sprinter will have comparatively more fast twitch fibers, whereas a long-distance runner will have more slow twitch fibers. 4|P a ge FLEXIBILITY Flexibility refers to the range of movement across a joint. Flexibility is important because it improves the ability to link movements together smoothly and can help prevent injuries. It is specific to each joint and depends on a number of variables, including the tightness of ligaments and tendons. Various activities that stretch the joints, ligaments, and tendons can increase flexibility. There are three common types of stretches that people use to increase flexibility:  Dynamic stretching: This refers to the ability to complete a full range of motion in a particular joint. People use this type of stretch in standard warmup exercises, as it helps prepare the body for physical activity.  Static-active stretching: This refers to holding the body or part of the body in a stretched position and maintaining that position for a period of time. One example of static-active stretching is the splits.  Ballistic stretching: People should only engage in ballistic stretching when the body is already warmed up and limber from exercise. It involves stretching in various positions and bouncing. There are a number of ways to improve flexibility. Having a daily stretching regimen can be the simplest and most efficient way of achieving whole body flexibility. 5|P a ge BODY COMPOSITION Body composition measures the relative amounts of muscle, bone, water, and fat an individual has. A person can potentially maintain the same weight but radically change the ratio of each of the components that make up their body. For instance, people with a high muscle (lean mass) ratio might weigh more than those with the same height and waist circumference who have less muscle. The best way to lose fat is through a lifestyle that includes a sensible diet and exercise. SKILL RELATED COMPONENTS OF FITNESS Some types of exercise do not contribute to the health components of physical fitness; however, they can be contributed to the other areas of wellness.  Speed  Power  Agility  Balance  Coordination  Reaction and movement time PROGRESSIVE OVERLOAD The amount of overload needed to maintain or improve a particular level of fitness depends on the individual and is determined by four dimensions:  Frequency → how often (recovery time)  Intensity → how hard (exercise harder than the normal level)  Time → how long (depending on the type of activity)  Type → mode of activity (depends on your fitness goals) 6|P a ge  Physical Activity Pyramid LEVEL 1 (step 1): Moderate Physical Activity: should be performed daily or nearly every day. Moderate activity involves exercise equal in intensity to brisk walking. It includes some activities of normal daily living (also called lifestyle activities), such as yard work (for example, raking leaves or mowing the lawn) and housework (for example, mopping the floor). LEVEL 2.1 (step 2): Vigorous Aerobics: Includes any exercise that you can do for a long time without stopping and that is vigorous enough to increase your heart rate, make you breathe faster, and make you sweat. Thus, these activities are more intense than moderate activities such as brisk walking. Vigorous aerobics, such as jogging and aerobic dance, are typically continuous in nature. Like moderate activity, they provide many health and wellness benefits, and they're especially helpful for building a high level of cardiorespiratory endurance. LEVEL 2.2 (step 3): Vigorous Sport and Recreation: require your heart to beat faster than normal and cause you to breathe faster and sweat more. As your muscles use more oxygen, your heart beats faster, and you breathe faster and more deeply to meet the oxygen demand. Vigorous sport and recreation often involve short 7|P a ge  bursts of activity followed by short bursts of rest (as in basketball, football, soccer, and tennis). When done for at least 20 minutes a day in bouts of 10 minutes or more at a time, these activities provide similar fitness, health, and wellness benefits to those of vigorous aerobics. They also help you build motor skills and contribute to healthy weight management. As with vigorous aerobics, you can use vigorous sport and recreation to meet national activity recommendation when you do them for at least 20 minutes a day on three days a week. LEVEL 3.1 (step 4): Muscle Fitness Exercises: Build your strength, muscular endurance, and power. Muscle fitness exercises include both resistance training (with weights or machines) and moving your own body weight (as in rock climbing, calisthenics, and jumping). This type of exercise produces general health and wellness benefits, as well as better performance, improved body appearance, a healthier back, better posture, and stronger bones. These exercises can be used to meet national activity guidelines and should be performed on two or three days a week. LEVEL 3.2 (step 5): Flexibility Exercises: According to ACSM, flexibility exercises improve postural stability and balance. There is also some evidence that flexibility exercises may reduce soreness, prevent injuries, and reduce risk of back pain. Flexibility exercises also improve your performance in activities such as gymnastics and dance. They also are used in therapy to help people who have been injured. Two examples of flexibility exercise are stretching and yoga (figure 5.3). To build and maintain flexibility, you should perform flexibility exercise at least three days a week. LEVEL 4 (step 5.2): Avoiding Inactivity: Being sedentary, or inactive, poses a health risk. Just as you should do 60 minutes of physical activity each day, drawing from the five types of activity presented in the pyramid, you should also avoid the inactivity that is common among people who log too much "screen time" on a daily basis. Reference  https://slideplayer.com/slide/5668595/  https://www.medicalnewstoday.com/articles/best-exercises#dumbbell-rows  https://www.lths.net/cms/lib/IL01904810/Centricity/domain/165/units/Fitness% 20and%20Training%20Concepts.pdf 8|P a ge