Enhancing Health, Study, Work, and Play Through Physical Fitness Chapter 9 Sport Books Publisher

Objectives To identify the various components of fitness To understand the contribution of physical fitness to overall health To examine your own physical fitness level and to develop an awareness of personal fitness requirements To develop a personal fitness and lifestyle program Sport Books Publisher

Introduction What is Fitness? Sport Books Publisher

Introduction: What is Fitness? Is multidimensional; physical, emotional, social, and intellectual components Is the ability to adapt to the demands and stresses of physical efforts Represents one’s functional readiness and level of effectiveness Sport Books Publisher

Introduction: What is Fitness? Fitness includes… Cardiorespiratory endurance Flexibility Body composition Muscular strength Muscular power; and Muscular endurance Sport Books Publisher

Introduction A high level of fitness is important to competitive athletes General fitness is a prerequisite for the optimal development of sport-specific fitness Sport Books Publisher

Definition of Physical Fitness The ability of the body to adjust to the demands and stresses of physical effort Physical fitness is thought to be a measure of one’s physical health Sport Books Publisher

Definition of Physical Activity Any movement carried out by the skeletal muscles Requires the use of energy Sport Books Publisher

Definition of Exercise Physical activity that is planned, structured, and usually involves repetitive bodily movements Designed to improve or maintain physical fitness Sport Books Publisher

Physical Activity vs. Physical Fitness Physical activity and physical fitness are related measures Physical fitness is an achieved condition that limits the amount of physical activity that can be performed A physical activity-exercise continuum exists, so that what may be considered physical activity to a fit person may be considered exercise to an unfit person Sport Books Publisher

Components of Physical Fitness

Components of Physical Fitness Muscular Strength Power Muscular Endurance Cardiorespiratory Endurance Flexibility Psychomotor Ability Body Composition Sport Books Publisher

Muscular Strength Sport Books Publisher

Force = Mass x Acceleration Muscular Strength The ability of a muscle or muscle group to exert force against a resistance Commonly measured as a maximal value Force and strength are synonymous (greater muscle mass results in greater strength) Force = Mass x Acceleration Sport Books Publisher

Power Sport Books Publisher

Power The ability to overcome external resistance at a high rate of muscular contraction The ability to exert force is dependent on muscular strength Therefore, power is a derivative of muscular strength Sport Books Publisher

Muscular Endurance Sport Books Publisher

Muscular Endurance The ability of a muscle or muscle group to sustain a given level of force (static exercise), or to repeatedly contract and relax (dynamic exercise) at a given resistance Sport Books Publisher

Muscular Endurance Static Exercise: Involves sustained contractions Often compromises blood flow, leading to an accumulation of metabolic by-products and fatigue Dynamic Exercise: Involves continuous rhythmical contractions and relaxations Allows oxygen to be continually delivered to muscle, and for waste by-products to be removed Sport Books Publisher

Static Exercise The flexed arm hang is an example of a static exercise Sport Books Publisher

Sit-ups are an example of a dynamic exercise Sport Books Publisher

Agonist- Antagonist Training Training should include exercises that stimulate both the agonists (working muscles) and the antagonists (counter-acting muscles) Focusing only on on increasing agonist strength tends to shorten the agonist muscles and weaken the antagonist muscles This shift in strength equilibrium can result in impaired joint positions, and make articular cartilage and muscles prone to injury Sport Books Publisher

Agonist- Antagonist Training Examples: Using partner-assisted exercises Using free weights Using one’s own body weight Sport Books Publisher

Cardiorespiratory Endurance Sport Books Publisher

Cardiorespiratory Endurance The ability to produce energy through an improved delivery of oxygen to working muscles Involves the cardiovascular and respiratory systems The major function of the cardiorespiratory system is to provide oxygen to tissues Needed for exertion over longer periods of time Sport Books Publisher

Aerobic Power The maximal rate at which the body can take up, transport, and utilize oxygen Expressed as maximal oxygen uptake or max VO2 Sport Books Publisher

Max VO2 Max VO2 is measured as the maximal value of oxygen consumption recorded during a progressive exercise test to exhaustion Sport Books Publisher

Prediction of Max VO2 Heart Rate Resting Heart Rate Workload Predictions based on the linear relationship between heart rate and workload can be made over a given workload range Sport Books Publisher

Prediction of Max VO2 Maximum Heart Rate Heart Rate Resting Heart Rate Workload With increasing workload, heart rate increases to a maximum that corresponds to a maximal oxygen consumption (max VO2) Sport Books Publisher

Absolute Max VO2 VO2 is expressed as a volume per unit time (litres/minute) VO2 is positively correlated with muscle mass Absolute max VO2 is useful for within group comparisons (group members with comparable mass) Its use is limited when comparing two groups that differ in mass or body composition Sport Books Publisher

Relative Max VO2 Expressed in relation to mass (expressed in kilograms) Accounts for differences in mass Units used are ml/kg/min Relative VO2 = Absolute VO2 Mass (kg) Sport Books Publisher

Flexibility Sport Books Publisher

Flexibility The ability of a joint to move through its full range of motion Determined by joint structure, muscle length, and muscle elasticity Sport Books Publisher

Flexibility Flexibility is affected by: Age Sex Inactivity The benefits of flexibility include: Good joint health Slowed joint deterioration Improved quality of life Flexibility may prevent back pain and injuries Sport Books Publisher

Flexibility Collagen is important for flexibility Collagen is the main structural protein in connective tissues Collagen provides structure and support to tissues, ligaments, tendons, and joints Elastin allows muscles to be stretched Sport Books Publisher

Active and Passive Flexibility A. Active Flexibility: The range of movement generated by individual effort B. Passive Flexibility: The range of movement achieved with the help of external forces (a partner, weight, rubber band) A. Active stretching B. Passive stretching Sport Books Publisher

Flexibility Passive flexibility exercises achieve a wider range of movement than active flexibility exercises Sport Books Publisher

Stretching Methods There are three stretching methods: Static Stretching Dynamic or Ballistic Stretching Proprioceptive Neuromuscular Facilitation (PNF) Stretching Sport Books Publisher

Static Stretching Method Holding a fully stretched position Slow relaxation of muscles to be stretched Held for 10-30 seconds Repeated 4-6 times Sport Books Publisher

Dynamic Stretching Method Rapidly moving a joint through its full range of motion Involves stretching with repetitive bouncing movements, using small intervals Increasing amplitude range Maximal range achieved after 10-20 movements Repeated 3-5 times Sport Books Publisher

PNF Method The most efficient stretching method Exploits the muscle spindles and the Golgi tendon organs (the stretch reflex) Involves a partner Three stages to the PNF method… Sport Books Publisher

PNF Method 1. Active Stretching Phase Muscles are actively pulled to the limit of the movement range Performed slowly and continuously Prevents muscle spindles from releasing the stretch reflex (and prevents muscles from contracting) Sport Books Publisher

PNF Method 2. Pre-tension Phase Trainee exerts a full static resistance against partner resistance Held for 7seconds Causes tendon spindles to release inhibitory relaxation of the muscles to be stretched Sport Books Publisher

PNF Method 3. Passive Stretching Phase Partner pushes the body further into the stretching position, almost to pain Final position is held, with muscles relaxed, for 6 seconds Partner applies slow and constant pressure Sport Books Publisher

Body Composition Sport Books Publisher

Body Composition Refers to the amounts of fat, muscle, bone, and other organs Percentages of lean body mass and fat body mass are of primary interest Physical fitness is generally associated with a reduced body fat content and increased lean body mass Sport Books Publisher

Psychomotor Ability Sport Books Publisher

Psychomotor Ability Psychomotor ability serves to integrate the central nervous system with the more physical components of fitness Important to functioning and performance in everyday and fitness environments Related to an athlete’s ability to adapt and respond to changes in their surroundings Sport Books Publisher

Psychomotor Ability Psychomotor abilities include: Reaction time Anticipation Visual skills Hand-eye coordination Perception Attention Concentration Balance Proprioception Memory Decision-making Sport Books Publisher

Developing a Strength and Cardio-Respiratory Fitness Program Sport Books Publisher

Training Components to Consider Training time Frequency of exercising Intensity of exercising Volume of training Work-to-rest ratio Type of exercise Order of exercises Number of repetitions per set Number of sets Recovery periods between exercises Sport Books Publisher

Training Time Sport Books Publisher

Training Time Refers to the total time devoted to developing fitness Based on the duration of each training session and frequency of training per week, month, or year Sport Books Publisher

Training Frequency Sport Books Publisher

Training Frequency Depends on the goals of the individual Athletes may train 2-10 times per week for strength and cardiovascular endurance For general fitness training, 2-3 sessions per week may be sufficient to maintain levels of strength and endurance For weight loss or strength or endurance gains, however, 4-6 sessions per week are necessary Sport Books Publisher

Training Volume Sport Books Publisher

Training Volume Refers to the sum total of work performed during a training session or phase of training Measured in various units depending on the type of activity Cyclic movements (walking, running, swimming, etc.) are measured in metres or kilometres as a measure of distance Strength exercises using body weight are measured by the number of repetitions performed and the number of exercises done Strength exercises using weights are measured by the sum of all weight lifted per session, and the number of repetitions performed with a given load Sport Books Publisher

Training Intensity Sport Books Publisher

Training Intensity Probably the most important component of strength training Characterizes the degree of stimulation or intensity of exercise per unit of time Measured in various units depending on the type of activity Expressed as a percentage of a trainee’s personal best or 100% performance in the activity This becomes the benchmark, or starting point, for defining relative intensities to be used to plan workouts Sport Books Publisher

Training Intensity Distance Covered: metres per second (m/s) and kilometres per hour (km/h) for cyclic events Examples include running, cross-country skiing, cycling, rowing Sport Books Publisher

Training Intensity Resistance to Overcome: kilograms (kg) lifted per unit of time (kg/minute) Examples include weightlifting using barbells, dumbbells, machines Sport Books Publisher

Training Intensity Frequency of Movements: rate per unit of time for acyclic activities Examples include gymnastics, figure skating, diving, ski jumping, ball games Sport Books Publisher

Work-to-Rest Ratio Sport Books Publisher

Work-to-Rest Ratio Refers to the relationship between the phases of work and rest during training In general, the lower the intensity of exercise per unit of time, the shorter the rest periods required Conversely, the higher the intensity of exercise, the longer the rest periods must be Must be considered in connection with all components of training such as the volume of exercise and types of exercises performed Sport Books Publisher

Relationship Between Intensity and Volume Sport Books Publisher

Relationship Between Distance and Speed of Running Sport Books Publisher

Type of Exercise Sport Books Publisher

Type of Exercise Fitness development is dependant upon the type of physical exercises practiced Exercises differ in spatial and dynamic structure, complexity, and difficulty Sport Books Publisher

Type of Exercise In strength training, load dosage can be achieved using one’s own body weight, the weight of a partner, free-weights, machines, etc. Sport Books Publisher

Type of Exercise In cardiorespiratory fitness training, one can run on a track, in parks, in sand, stair-climb, or run uphill or downhill Each environment provides a different intensity of exercise Sport Books Publisher

Warm-Up and Cool-Down Sport Books Publisher

Warm-Up and Cool-Down Loosening-up and relaxation exercises performed before and after training are beneficial Sport Books Publisher

Benefits of a Warm-Up Raising the body temperature, increasing respiration, heart rate, blood flow, metabolic rate, oxygen exchange Increasing range of movement, decreasing muscle tension, preventing muscle, tendon, ligament strains Increasing central nervous system activity, improving coordination, reducing reaction time Sport Books Publisher

Benefits of a Cool-Down Helps speed recovery from a bout of exercise Helps physiological systems return to normal levels Sport Books Publisher

Other Components of Training Sport Books Publisher

Exercise Speed Lower exercise speeds promote an increase in muscle diameter Brisk exercise speeds develop power or muscular explosiveness Sport Books Publisher

Number of Repetitions The number of sets or repetitions depends on the training method, the individual’s performance level, and personal goals A lower number of repetitions per set promotes maximal strength A greater number of repetitions is suitable for endurance training Sport Books Publisher

Variety of Exercise The variety of exercises used depends on one’s goal(s) Recreational athletes will tend to perform a large number of exercises Competitive athletes with a specific goal will tend to perform fewer, more sport-specific, exercises Sport Books Publisher

Principles of Strength Training Progressive Resistance Periodization of Training Specificity of Exercise Reversibility Principle Sport Books Publisher

Progressive Resistance New and progressively higher training demands enable athletes to adapt their physical and mental functions to increase performance capacity To ensure that muscles are being adequately overloaded, resistance should be periodically increased Training volume and training intensity can be progressively increased Sport Books Publisher

Progressive Resistance 1. Gradual Load Increase Involves increasing training load gradually Using small steps, training load is increased from one training cycle to another All training and individual exercises should be performed to fatigue Load increase depends on training frequency, volume, and intensity − in that order Sport Books Publisher

Progressive Resistance 2. Explosive Load Increase Involves abrupt or explosive increases in training load Is effective in more sport-specific, goal-oriented training, especially for competition Requires a substantial increase in volume and/or intensity of training from one training cycle to another Sport Books Publisher

Reversibility Principle Interruptions in training have a negative effect on performance; results in a stagnation or decline in performance Cardiovascular and muscular endurance decline faster than maximal power or strength performance Loss in performance applies to coordination, technical skills, and tactical skills, leading to an overall decline in performance Athletes who have trained for many years are more resistant to the effects of training interruptions Sport Books Publisher

Specificity of Exercise The principle of ‘specificity’ states that the responses to exercise are specific to the nature or type of exercise performed Specific exercises lead to specific physiological responses This principle applies to the following: Strength Muscular and cardiorespiratory endurance Coordination Speed of movement Motor patterns Joint angle of movement Neuromuscular components involved Speed of muscle contraction Type of muscle contraction Sport Books Publisher

Periodization of Training The systematic division of the training year into periods that allow for optimal performance development during the competitive season Three major periods are involved: The Preparatory Phase (PP) The Competition Phase (CP) Transition Periods (TP) Individual periods are further subdivided: Macro-cycles (2-6 weeks) Microcycles (7 days) Daily cycles (1-2 training sessions) Training sessions (1-2 hours) Sport Books Publisher

Periodization of Training Preparation Period (PP): Development of a high level of fitness from which to build Characterized by a gradual and progressive increase of exercise volume at medium intensity levels Sport Books Publisher

Periodization of Training Competitive Period (CP): Maintenance of the level of fitness achieved in the PP Volume and intensity of fitness work are reduced The main emphasis is on sport-specific skill training Sport Books Publisher

Periodization of Training Transition Period (TP): Relatively short in duration (2-4 weeks) Designed to offer a break from competition and intensive training Relaxation in addition to recreation is recommended Ensures that strength and endurance do not drop significantly Sport Books Publisher

Overview of fitness training methods and their effects Sport Books Publisher

Circuit Training Sport Books Publisher

Circuit Training An exercise training program that is designed to exercise all major muscle groups in one session An effective exercise method used in many sports, and for general fitness development purposes Allows for the combination and manipulation of specific exercises to achieve specific fitness goals Exercise intensity, volume, and rest intervals can be manipulated Sport Books Publisher

Sport Books Publisher

Principles of Circuit Exercise Programs Major variables to be considered: Number of exercises Sequence of exercises Length of rest period between sets Length of rest period between circuits Types of exercises Resistance levels Sport Books Publisher

Principles of Circuit Exercise Programs The number of exercises per muscle group depends on: The training effect to be achieved The desired volume of work to be completed during a training session The desired intensity of effort The structure of the program Sport Books Publisher

Principles of Circuit Exercise Programs The trainee progresses from one exercise station to another in sequence A given number of repetitions are performed at each exercise station Active recovery of previously used muscles occur from station to station Sport Books Publisher

Principles of Circuit Exercise Programs The trainee moves quickly from one station to another, with little rest between exercise stations Sport Books Publisher

Principles of Circuit Exercise Programs A circuit may include running laps between stations The effect of this type of training is the development of both muscular and cardiorespiratory fitness Sport Books Publisher

Principles of Circuit Exercise Programs Research has shown that circuit training is an effective training method for both competitive and recreational fitness development Sport Books Publisher

Cardiorespiratory Training 1. Endurance training 2. Fartlek training 3. Interval training 4. Repetition training Sport Books Publisher

Endurance Training Also known as continuous training or slow long distance (SLD) training Involves training at approximately 40-60% of max. performance ability over a long distance Typically carried out without break Physiological benefits include enhanced aerobic capacity and development of staying power Psychological benefits include increased determination and self-confidence The major objective of SLD training is to develop a solid fitness base during the preparatory season Sport Books Publisher

Sport Books Publisher

Fartlek Training Endurance training method used by runners mainly during the preparatory season Using an extremely flexible training program Combines long slow distance training, pace/tempo training and interval training It involves easy running, fast bursts of running of varying lengths, hill running etc. Sport Books Publisher

Interval Training Involves systematic alteration of exertion and recovery a. Extensive Interval b. Intensive Interval Sport Books Publisher

A. Extensive Interval Requires the trainee to carry out a great number of repetitions of selected distance in one session with a recovery period equal to the work interval Keeping the work-to-rest ratio (W:R) at 1:1-2 between intervals and 1:2-4 between sets Each exercise is repeated 20-30 times The repetitions are divided into several sets The training intensity is between 60-80 percent of the trainee’s max. performance Sport Books Publisher

Sport Books Publisher

B. Intensive Interval Overall lower training volume than the extensive interval method Each interval is repeated 10-20 times Performed at 80-90 percent of the trainee’s max performance capacity Requires longer breaks: W:R is approximately 1:2-3 between intervals and 1:4-6 between sets Should not be implemented until a solid fitness base of aerobic training has been attained Sport Books Publisher

Sport Books Publisher

Repetition Training Also known as tempo training Conducted at maximal intensity levels Used in the final preparations for competition The duration of exercise is normally longer than in interval training Longer recovery periods are needed between individual bouts W:R is approximately 1:5 or longer Sport Books Publisher

Sport Books Publisher

Combination Training Simultaneously develop both muscular and cardiorespiratory fitness A. Combo Circuit Training B. Cross Training Sport Books Publisher

Combo Circuit Training In addition to strength exercises, a circuit may include running laps between stations Distance of the running may vary between 50-400 metres depending on the available facility and specific needs of the trainee Sport Books Publisher

Sport Books Publisher

Cross Training Involves activities that offer aerobic fitness benefits similar to those offered by running. It can also promote total body fitness and may prevent overuse injuries Used by competitive athletes during the transition period A. Aerobic cross training (cycling, swimming) B. Muscular endurance cross training (rowing machine, StairMaster) C. Activity cross training (several different activities) Sport Books Publisher

Summary Physical fitness encompasses many components that are important for health- strength, power, endurance, flexibility, body composition, and psychomotor abilities Cardiorespiratory endurance can be enhanced through endurance, Fartlek, interval training, and repetition training Flexibility can be improved by static stretching, dynamic stretching, and proprioceptive neuromuscular facilitation (PNF) Sport Books Publisher