Beginning A Health-Related Fitness Program Chapter 3 Identify strengths and weaknesses through physical assessments Establish goals Select appropriate activities Develop and exercise prescription

The Rules of the Body and the It’s Response to Physical Activity Basic Training Principles Adaptation Overload Progressive Overload Reversibility (Disuse) Consistency Specificity Individuality Hard and Easy Safety

Adaptation The body will “adapt” to increased work loads Physically “stress”the body to attain a higher level of fitness Within a certain range On a regular basis (consistency)

Overload (Going beyond the comfort zone) Overload Frequency Duration Intensity (save for last) Progressive Overload States that the training intensity should be progressively increased.

Reversibility (Disuse) Use it or lose it

Consistency 3 to 5 times per week (alternate days)

Specificity Body adapts specifically to the type of training How does one “train” to become a faster runner?

Individuality No two people are alike Adaptations will vary Goals and fitness levels will vary Choose enjoyable activities

Hard and Easy One or two days of “hard” training should be followed by and easy day of training Occasionally, take a day OFF!

Safety Walk and jog “against” traffic Bike “with” traffic Wear bike helmet Other

Three Basic Elements of a Daily Exercise Session Warm-up Work-out Cool-down

Warm-up minutes First part: Total body activity at low intensity Slowly elevate HR and BP 6-7 minutes Second part: Stretching 6 –7 minutes

Workout 20 to 30 minutes minimum 20 to 60 minutes More that 60 minutes?

Cool-down 5 to 10 minutes Slowly allow HR and BP to return to normal Light aerobics and stretching Fatigued muscles tend to shorten Prevents blood pooling

Blood Pooling Occurs when activity is abruptly stopped Results from slowed re-distribution of blood after exercise May cause additional stress on the heart resulting in: Cardiac abnormalities and arrhythmias May cause dizziness or faintness or light- headedness

Over-training