Principles of Fitness for Health Module 4.4

Components of Fitness Physical Conditioning- planned program of exercise to improve particular body system. placing regular physical demand on the body causes it to adapt and function more efficiently. The Institute of Medicine recommends at least 60 min/day All physical exercise done in a day counts. 30-45 minutes of moderate intensity exercise, 3-5 times per week promotes weight loss. 60 minutes of rigorous activity per day needed to lose weight, keep the weight off, and improve functional capacity. Institute Overload Overload achieved by FIT Frequency, Intensity, Time Overload results in Strength- Endurance – muscle and heart Flexibility http://www.s-cool.co.uk/assets/learn_its/gcse/pe/training-for-sport/the-principles-of-training/runner.jpg

The Overload Principle The Overload Principle involves applying a greater work load than normal on the cardio-respiratory or skeletal-muscular systems that leads to increased functional capacity For aerobic capacity improvement, one must work at least at 70% MHR (maximum heart rate) Overland principle is achieved through FIT (frequency, intensity, and time) http://www.wellbuiltstyle.com/wp-content/uploads/2013/06/1pro-620x240.jpg

The FIT Classification System F-frequency (times per week) I- intensity (percent of maximum heart rate, %MHR) T-time (the number of minutes that the elevated heart rate is maintained To classify your level of cardiovascular competency by the following table: Factor Low Average High F - frequency (days/wk) 3 4 5 + I - intensity (% MHR) 60 – 69 (low) 70 – 79 (moderate) 80-90 (high) T - time (continuous minutes) 10 - 20 15-45 30-60

Benefits of Physical Activity FITNESS is defined as the ability to perform routine physical activity without undue fatigue. SYNERGY: Combined action or operation [fitness and nutrition] Nutrition contributes to athletic performance Regular exercise contributes to a person’s ability to use and store nutrients. Being fit is more than being free of disease. less mortality and morbidity than sedentary counterparts. vitality and enthusiasm for life. Increased self-confidence Easier weight control Stronger bones Improved sleep Lower risks of diabetes, hypertension, heart disease ** Release of neuropeptide endorphins that relieve pain, increase mood and overall sense of well-being.

Components of Fitness Aerobic CAPACITY - Cardiorespiratory Endurance “Efficiency with which the body delivers oxygen and nutrients to cells and transports waste from cells." Aerobic EXERCISE demands a higher functioning level of the cardio-respiratory systems. Recommended for 60 minutes per day Regular aerobic exercise strengthens the heart muscle Increases volume of blood pumped with each heart beat Decreases resting heart rate by improving cardiac output (volume of blood being pumped by the heart in one minute) Important to maintain elevated heart rate steadily for at least 10 mins. Builds and maintains muscles; produces a greater proportion of lean body tissue; Use of large muscle groups (arms/legs) Heart controls O2 to all muscles; heart health has a direct impact on performance, both endurance and strength Target heart rate: rate to achieve a cardiovascular conditioning effect—fast enough to push the heart but not so fast as to strain it by utilizing F I T Maximum heart rate- max amount of heartbeats/min that can be attained. MHR = (220 – age) Aerobic zone MHR x 0.6 - MHR x 0.85

Muscle

Components of Fitness - Strength Consult your physician before beginning any type of rigorous fitness program. Exercise stress test monitors heart function under stress to detect abnormalities that would not occur in normal conditions (men >age 40; Women >age 50) RESISTIVE exercise demands a higher functioning level of the skeletal-muscular system. It is the ability of muscles to work against some form of resistance (ex: weight lifting) Measured by muscular strength and muscular endurance Builds and tones muscles for work or play and to prevent injury Provides muscle endurance- power of the muscle to keep working over a long period of time Muscle Hypertrophy Increases muscle mass – greater # muscle fibers Decreases fat mass Muscle Atrophy

Muscle Contractions Training Types Isotonic muscle contractions Eccentric Muscle Contraction Muscle is elongating while contracting or generating tension Concentric Muscle Contraction Muscle is shortening while contracting or generating tension Isometric Muscle Contraction No change in the muscle length while muscle generates tension. This contraction is uses when joints are injured to attempt to maintain some muscle strength. Training Types Isometric Training http://www.sportsscience.co/wp-content/uploads/2012/12/featured2.jpg https://bodyknowledgedotnet.files.wordpress.com/2014/01/muscle-contraction.jpg Program involves a series of isometric muscle contractions. Weight Training Program involves lifting weights.

Importance of Warming Up A good WARM UP gradually increases heart rate; much like oiling a squeaky wheel; Stimulate the cardiovascular system and lungs, as well as preparing the muscles for vigorous activity Increases overall body and muscle temperatures which increase blood flow to the active muscles. Increases temperature helps to increase the rate of energy production. Increases flexibility of muscle fibers Reduces the stress on the heart. Stimulates circulation to muscles, tendons and ligaments; injuries less likely Mentally prepare you for your workout. GENERAL WARM-UP – Involves activities that stimulate and increase the blood flow to the working muscles.  Such activities as jogging, jumping jacks or some basic calisthenics, are effective warm-up exercises. 

Stretching and Flexibility STRETCHING focus is specifically on stretching muscles. Problematic to confuse warming up with stretching. muscles need warm first to achieve optimal stretch. FLEXIBILITY –range of motion Ability to bend or extend without injury Static stretches vs “bouncing” stretches Although warm ups and stretching generally occur in the beginning of a workout session, they are two different concepts