Physical Fitness PDF

Physical fitness It is an ability to meet the ordinary, as well as unusual demands of daily life safely and effectively without being overly fatigued. Simply it is the body's ability to function effectively and efficiently, and contributes the total quality of life. The totally fit person has a...

Physical fitness It is an ability to meet the ordinary, as well as unusual demands of daily life safely and effectively without being overly fatigued. Simply it is the body's ability to function effectively and efficiently, and contributes the total quality of life. The totally fit person has a healthy and happy outlook towards life. Fitness is the young man's absolute necessity. It breeds self- reliance and keeps man mentally alert. Physical fitness is essential for human beings to adjust well with his environment as his mind and body are in complete harmony. It is generally agreed that physical fitness is an important part of the normal growth and development of a child, a generic definition regarding the precise nature of physical fitness has not been universally accepted. Through research and scholarly inquiry, it is clear that the multidimensional characteristics of physical fitness can be divided into two areas: health related physical fitness and skill related physical fitness (see Unit Four). Clarke and Clarke (1989) found that physical fitness is not a static factor and it varies from individual to individual and in the same person from time to time depending on factors. Physical fitness is probably the most popular and frequently used term in physical education. The most important objective of physical educators is to develop physical fitness. According to Nixon and cozens (1964), it was the desire to establish a scientific approach to the development of physical fitness which formed the basis of the first meeting of physical educators in 1885 when the profession of physical education originated. The United States president's Council on physical fitness and sports defined the terms "physical fitness as the ability to carry out daily task with vigor and alertness, without undue fatigue, with ample energy to enjoy leisure time pursuits and to meet unforeseen emergencies" (Clarke, 1971). General fitness implies the ability of a person to live most effectively with his and her potentials, which depend upon the physical, mental, emotional, social and spiritual components of fitness which are highly interrelated. Physical Activity It is bodily movement produced by skeletal muscles that results in energy expenditure. The term, physical activity, does not require or imply any specific aspect or quality of movement. The term encompasses all types, intensities, and domains. Although the term "physical activity" has been used often as a short-hand description for moderate-to-vigorous-intensity forms of physical activity, given current interest and discussions about physical activity of intensities less than moderate-intensity, the term "physical activity" should be used when discussing the full range of intensities. More specific descriptors such as sedentary behavior, light, moderate, vigorous, or moderate-to-vigorous should be used when talking about a specific range of intensities. Based on predominant physiologic effect, physical activity can be categorized in to aerobic physical activity and anaerobic physical activity. Aerobic physical activity includes forms of activity that are intense enough and performed long enough to maintain or improve an individual's cardiorespiratory fitness. Aerobic activities such as walking, basketball, soccer, or dancing, commonly require the use of large muscle groups. The connection between aerobic activities such as these and cardiorespiratory fitness is sufficiently close that the term "aerobic capacity" is considered equivalent to cardiorespiratory fitness. Technically, aerobic physical activity includes any activity that could be maintained using only oxygen-supported metabolic energy pathways and could be continued for more than a few minutes. However, in both common and scientific usage, "aerobic" activity has come to mean physical activity that would be expected to maintain or improve cardiorespiratory fitness or aerobic capacity. Whereas, anaerobic physical activity refers to high-intensity activity that exceeds the capacity of the cardiovascular system to provide oxygen to muscle cells for the usual oxygen consuming metabolic pathways. Anaerobic activity can be maintained for only about 2 to 3 minutes. Sprinting and power lifting are examples of anaerobic physical activity. 1.1.3 Physical Exercise The term \"exercise\" has been used interchangeably with \"physical activity\", and, in fact, both have a number of common elements. For example, both physical activity and exercise involve any bodily movement produced by skeletal muscles that expends energy, are measured by kilocalories ranging continuously from low to high, and are positively correlated with physical fitness as the intensity, duration, and frequency of movements increase. Exercise, however, is not synonymous with physical activity: it is a subcategory of physical activity. Exercise is physical activity that is planned, structured, repetitive, and purposive in the sense that improvement or maintenance of one or more components of physical fitness is an objective. The formula relating physical activity and exercise is: kcalExerclse + kcalNonexercise\` = kcalTotal daily Physical activity Physical activity is complex behavior, however, and may be meaningfully partitioned into other categories mutually exclusive of each other but not activity except sleep. However, it is more likely to be an important part of some categories of physical activity than of others. For example, virtually all conditioning and many sports activities are performed to improve or maintain components of physical fitness. In such instances they are planned, structured, and, more often than not, repetitive. Activities such as occupational, household and many daily tasks are typically performed in the most efficient manner possible. These physical activities are done with little regard to physical fitness and are often structured with conservation of energy expenditure as a goal. However, a worker may plan and structure the performance of some work tasks in a less efficient manner to develop muscular strength or to \"burn up\" calories. Similarly, a person may plan and structure the performance of household or other tasks in a labor producing rather than a labor-saving manner. Tasks regularly performed in this manner are considered exercise. Sport It is an organized, competitive form of play. Some persons view sport simply as an organized form of play, which might put it closer to physical education as we have defined it. However, close consideration will show that sport has traditionally involved competitive activities. When we refer to sport as "organized" competitive activity, we mean that the activity has been refined and formalized to some degree- that is, some definite form or process involved. Rules, whether they are written or not, are involved in this form of activity, and these rules or procedures can not be changed during the competition, though new ones may involve from one episode to the next. Sport is, above all, competitive activity. We cannot think of sport without thinking of competition, for without the competition, sport becomes simply play or recreation. Play can at times be sport, but strictly speaking, sport is never simple play; the competitive aspect is essential to the nature of sport General Principles of Fitness Training The human body adapts well when exposed to stress. The term stress, within the context of exercise, is defined as an exertion above the normal, everyday functioning. The specific activities that result in stress vary for each individual and depend on a person's level of fitness. For example, a secretary who sits at a desk all day may push his/her cardiorespiratory system to its limits simply by walking up several flights of stairs. For an avid runner, resistance training may expose the runner's muscles to muscular contractions the athlete is not accustomed to feeling. Although stress is relative to each individual, there are guiding principles in exercise that can help individuals manage how much stress they experience to avoid injury and optimize their body's capacity to adapt. Knowing a little about these principles provides valuable insights needed for organizing an effective fitness plan. 1.2.1 Principle of Overload Consider the old saying, "No pain, No gain." Does exercise really have to be painful, as this adage implies, to be beneficial? Absolutely not. If that were true, exercise would be a lot less enjoyable. Perhaps a better way to relay the same message would be to say that improvements are driven by stress. Physical stress, such as walking at a brisk pace or jogging, places increased stress on the regulatory systems that manage increased heart rate and blood pressure, increased energy production, increased breathing, and even increased sweating for temperature regulation. As these subsequent adaptations occur, the stress previously experienced during the same activity, feels less stressful in future sessions. As a result of the adaptation, more stress must be applied to the system in order to stimulate improvements, a principle known as the overload principle. For example, a beginning weightlifter performs squats with 10 repetitions at 150 pounds. After 2 weeks of lifting this weight, the lifter notices the 150 pounds feels easier during the lift and afterwards causes less fatigue. The lifter adds 20 pounds and continues with the newly established stress of 170 pounds. The lifter will continue to get stronger until his/her maximum capacity has been reached, or the stress stays the same, at which point the lifter's strength will simply plateau. This same principle can be applied, not only to gain muscular strength, but also to gain flexibility, muscular endurance, and cardiorespiratory endurance FITT Principle In exercise, the amount of stress placed on the body can be controlled by four variables: Frequency, Intensity, Time (duration), and Type, better known as FITT. The FITT principle, as outlined by the American College of Sports Medicine (ACSM) falls under the larger principle of overload. A. Frequency and Time Each variable can be used independently or in combination with other variables to impose new stress and stimulate adaptation. Such is the case for frequency and time. Frequency relates to how often exercises are performed over a period of time. In most cases, the number of walking or jogging sessions would be determined over the course of a week. A beginner may determine that 2--3 exercise sessions a week are sufficient enough to stimulate improvements. On the other hand, a seasoned veteran may find that 2--3 days is not enough to adequately stress the system. According to the overload principle, as fitness improves, so must the stress to ensure continued gains and to avoid plateauing. FITT Principle In exercise, the amount of stress placed on the body can be controlled by four variables: Frequency, Intensity, Time (duration), and Type, better known as FITT. The FITT principle, as outlined by the American College of Sports Medicine (ACSM) falls under the larger principle of overload. A. Frequency and Time Each variable can be used independently or in combination with other variables to impose new stress and stimulate adaptation. Such is the case for frequency and time. Frequency relates to how often exercises are performed over a period of time. In most cases, the number of walking or jogging sessions would be determined over the course of a week. A beginner may determine that 2--3 exercise sessions a week are sufficient enough to stimulate improvements. On the other hand, a seasoned veteran may find that 2--3 days is not enough to adequately stress the system. According to the overload principle, as fitness improves, so must the stress to ensure continued gains and to avoid plateauing. way they want their body to adapt. This concept, called the principle of specificity, should be taken into consideration when creating a training plan. In this discussion of type and the principle of specificity, a few additional items should be considered. Stress, as it relates to exercise, is very specific. There are multiple types of stress. The three main stressors are metabolic stress, force stress, and environmental stress. Keep in mind, the body will adapt based on the type of stress being placed on it. Metabolic stress results from exercise sessions when the energy systems of the body are taxed. For example, sprinting short distances requires near maximum intensity and requires energy (ATP) to be produced primarily through anaerobic pathways, that is, pathways not requiring oxygen to produce ATP. Anaerobic energy production can only be supported for a very limited time (10 seconds to 2 minutes). However, distance running at steady paces requires aerobic energy production, which can last for hours. As a result, the training strategy for the distance runner must be different than the training plan of a sprinter, so the energy systems will adequately adapt. Likewise, force stress accounts for the amount of force required during an activity. In weightlifting, significant force production is required to lift heavy loads. The type of muscles being developed, fast-twitch muscle fibers, must be recruited to support the activity. In walking and jogging, the forces being absorbed come from the body weight combined with forward momentum. Slow twitch fibers, which are unable to generate as much force as the fast twitch fibers, are the type of muscle fibers primarily recruited in this activity. Because the force requirements differ, the training strategies must also vary to develop the right kind of musculature. Environmental stress, such as exercising in the heat, places a tremendous amount of stress on the thermoregulatory systems. As an adaptation to the heat, the amount of sweating increases as does plasma volume, making it much easier to keep the body at a normal temperature during exercise. The only way to adapt is through heat exposure, which can take days to weeks to properly adapt. Intensity Intensity, the degree of difficulty at which the exercise is carried out, is the most important variable of FITT. More than any of the other components, intensity drives adaptation. Because of its importance, it is imperative for those beginning a fitness program to quantify intensity, as opposed to estimating it as hard, easy, or somewhere in between. Not only will this numeric value provide a better understanding of the effort level during the exercise session, but it will also help in designing sessions that accommodate individual goals. How then can intensity be measured? Heart rate is one of the best ways to measure a person's effort level for cardiorespiratory fitness. Using a percentage of maximum lifting capacity would be the measure used for resistance training Principle of Rest, Recovery, and Periodization For hundreds of years, athletes have been challenged to balance their exercise efforts with performance improvements and adequate rest. The principle of rest and recovery (or principle of recuperation) suggests that rest and recovery from the stress of exercise must take place in proportionate amounts to avoid too much stress. One systematic approach to rest and recovery has led exercise scientists and athletes alike to divide the progressive fitness training phases into blocks, or periods. As a result, optimal rest and recovery can be achieved without overstressing the athlete. This training principle, called periodization, is especially important to serious athletes but can be applied to most exercise plans as well. The principle of periodization suggests that training plans incorporate phases of stress followed by phases of rest. Training phases can be organized on a daily, weekly, monthly, and even multi-annual cycles, called micro-, meso-, and macrocycles, respectively. An example of this might be: Table 1.1:- Periodization Example Week Frequency Intensity Time Type 1 3 days 40% HRR 25 min Walk 2 4 days 40% HRR 30 min walk 3 4 days 50% HRR 35 min walk 4 2 days 30% HRR 30 min other As table 1.1 shows, the volume and intensity changes from week 1 to week 3. But, in week 4, the volume and intensity drops significantly to accommodate a designated rest week. If the chart were continued, weeks 5-7 would be "stress" weeks and week 8 would be another rest week. This pattern could be followed for several months. Without periodization, the stress from exercise would continue indefinitely eventually leading to fatigue, possible injury, and even a condition known as overtraining syndrome. Overtraining syndrome is not well understood. However, experts agree that a decline in performance resulting from psychological and physiological factors cannot be fixed by a few days' rest. Instead, weeks, months, and sometimes even years are required to overcome the symptoms of overtraining syndrome. Symptoms include the following: weight loss loss of motivation inability to concentrate or focus feelings of depression lack of enjoyment in activities normally considered enjoyable sleep disturbances change in appetite Principle of Reversibility Chronic adaptations are not permanent. As the saying goes, "Use it or lose it." The principle of reversibility suggests that activity must continue at the same level to keep the same level of adaptation. As activity declines, called detraining, adaptations will recede. In cardiorespiratory endurance, key areas, such as VO2max, stroke volume, and cardiac output all declined with detraining while submaximal heat rate increased. In one study, trained subjects were given bed rest for 20 days. At the end of the bed rest phase, VO2max had fallen by 27% and stroke volume and cardiac output had fallen by 25%. The most well-trained subjects in the study had to train for nearly 40 days following bed rest to get back into pre-rest condition. In a study of collegiate swimmers, lactic acid in the blood after a 2-minute swim more than doubled after 4 weeks of detraining, showing the ability to buffer lactic acid was dramatically affected. Not only is endurance training affected, but muscular strength, muscular endurance, and flexibility all show similar results after a period of detraining. Principle of Individual Differences While the principles of adaptation to stress can be applied to everyone, not everyone responds to stress in the same way. In the HERITAGE Family study, families of 5 (father, mother, and 3 children) participated in a training program for 20 weeks. They exercised 3 times per week, at 75% of their VO2max, increasing their time to 50 minutes by the end of week 14. By the end of the study, a wide variation in responses to the same exercise regimen was seen by individuals and families. Those who saw the most improvements saw similar percentage improvements across the family and vice versa. Along with other studies, this has led researchers to believe individual differences in exercise response are genetic. Some experts estimate genes to contribute as much as 47% to the outcome of training.In addition to genes, other factors can affect the degree of adaptation, such as a person's age, gender, and training status at the start of a program. As one might expect, rapid improvement is experienced by those with a background that includes less training, whereas those who are well trained improve at a slower rate. UNIT SUMMARY  Physical activity: any activity that requires skeletal muscle and requires energy aimed at improving health.  Exercise: a subset of physical activity that is planned and structured aimed at improving fitness.  Health related components of fitness: types of activities dedicated to improving physical fitness categorized as cardiorespiratory endurance, muscular strength and endurance, flexibility, and body composition.  Skills related components of fitness: types of activities dedicated to improving physical skills categorized as speed, agility, coordination, balance, power, and reaction time.  Principles of adaptations to stress: guidelines related to managing the application of stress during physical activity/exercise.  Overload Principle: a principle of adaptation to stress suggesting the amount of stress applied during exercise must exceed a threshold level to stimulate adaptation.  Volume: the term used to describe "how much" stress is being applied by combining the duration and frequency of exercise.  Progression principle: a principle relating to how much additional stress that can safely be introduced to gradually improve fitness without risking injury or overuse.  Specificity: the principle of stress suggesting activities should be closely centered around the primary outcome goal, i.e. train the way you want to adapt.  Reversibility: the principle that adaptations to stress can be lost over time if training is modified or stopped.  Principle of rest and recovery: the concept that adaptation not only requires overload but also requires rest to avoid overstressing the body.  Periodization: a method of organizing workouts into blocks or periods. These cycles consist of work/stress periods and rest periods.  Overtraining syndrome: a condition of chronic stress from physical activity affecting the physical and psychological states of an individual or athlete.  Detraining: the act of no longer training at all or decreasing the amount of training.