Fundamentals of Physical Fitness & Muscle Fitness Chapter 1 & 2 Fundamentals of Physical Fitness & Muscle Fitness

3 Types of Activity Physical Activity Physical Fitness Exercise

Actual bodily movement requiring 1. Skeletal muscle contraction Physical Activity Actual bodily movement requiring 1. Skeletal muscle contraction causing 2. Calorie expenditure

Perform daily tasks without fatigue or exhaustion. Physical Fitness Perform daily tasks without fatigue or exhaustion.

Planned and repetitive Exercise Planned and repetitive To specifically develop components of physical fitness

2 Categories of Fitness Components Skill-Related Health-Related

Health Related Fitness (pg.6) Has a direct effect on your overall functional health Health status Disease risk Day-to-day functioning

Components of Health Related Fitness Cardiorespiratory endurance Muscular strength Muscular endurance Flexibility Body composition Muscle Force Muscle Power

Program Design

Base Line Assessments Gives you a picture of your current fitness level

Goals Short Long

The Build Warm-up Exercises Stretching

Multi-joint Exercises Cardio Warm-up Calisthenics Multi-joint Exercises Cardio

Whole body or Split-days 2 sets minimum 3 sets max The Exercises 8-10 Different Exercises Whole body or Split-days 2 sets minimum 3 sets max 8-10 reps or 10-12 reps to fatigue

The FITT Formula The basic elements used in exercise program design. F – frequency I – Intensity T – Time T – Type

The FITT Formula: Frequency “How Often” X’s per week Current ACSM suggestions Muscle fitness training: 2-3 days/week

The FITT Formula: Intensity “How hard” To improve you must do more than what you are doing – gradually of course! Weight Reps/Set ACSM Recommendations: 2-4 sets; 8-12 repetitions

Measure by minutes of exercise or number or exercises. The FITT Formula: Time “How long” Measure by minutes of exercise or number or exercises. Intensity – High vs. Low Number or exercises and repetitions.

“What kind of activity” The FITT Formula: Type “What kind of activity” Specific types of activity develop specific components of fitness.

5 Principals of Training Progressive Overload Reversibility Recovery Specificity Individuality

POP QUIZ: What principal of training do we need to apply for continued gains in either strength or endurance?

Or a combination of either weight and sets, or sets and reps. Right! The principal of Overload. To continue to see fitness changes over time, you will have to vary either, Sets Repetitions Weight Frequency Time in activity (cardio usually) Or a combination of either weight and sets, or sets and reps.

Types of Exercise Equipment Free Weights Machines Exercise Bands Bosu Swiss Ball Your own body

Weight Training Safety

Before lifting weights…. Warm-up your body (minimum 5 minutes) Increases synovial fluid Raises your heart rate Prepares the body for work

Exhale on the movement or active phase of the lift. Tempo When Lifting… Exhale on the movement or active phase of the lift. Tempo 2-1-2 2-1-4

3 Types Of Muscle Contractions Isometric Concentric Eccentric

Stretch the muscles that have been worked. Hold 30seconds After Lifting… Stretch the muscles that have been worked. Hold 30seconds DOMS (delayed onset muscle soreness)

In the weight room… Use a spotter Over head and chest Rerack weights Use clips to hold free weights on bars Be aware of your surrounding Don’t drop free weights on the floor Only lift what you can manage safely

Benefits of Weight Training Improved body composition Reduces the risk of Injury Reduced disease risk or manage diseases