Designing a Personal Fitness Program Chapter 3

Health-Related Fitness Health-Related Fitness is your ability to become and stay physically healthy Body Composition Cardiovascular fitness Muscular Strength Muscular endurance Flexiblity

Health-Related Fitness Body Composition- relative percentage of body fat to lean body tissue, including water, bone, muscle and connective tissue Cardiovascular Fitness- The ability of your body to work continuously for extended periods of time. Also called cardiorespiratory because it involves the lungs Muscular Strength- The maximum amount of force a muscle or muscle group can exert against an opposing force Muscular Endurance- The ability of the same muscle or muscle group to contract for an extended period of time without undue fatigue Flexibility- the ability to move a body part through a full range of motion

Skill-Related Fitness Skill-Related Fitness is your ability to maintain high levels of performance on the playing field. Agility Balance Coordination Speed Power Reaction Time

Skill-Related Fitness Agility- The ability to change and control the direction and position of the body while maintain a contestant, rapid motion Balance- The ability to control of stabilize the body while standing or moving Coordination- Use the senses to determine and direct the movement of your limbs and head Speed- The ability to move the body quickly Power- The ability to move the parts swiftly while simultaneously applying the maximum force of your muscles Reaction Time- The ablity to react or respond quicly to a stimulous

FITT Principle The Overload Principle- In order to improve your level of fitness, you must increase the amount of regular activity or exercise that you normally do. Frequency Intensity Time Type

CARDIOVASCULAR TRAINING F.I.T.T. CARDIOVASCULAR TRAINING MUSCLE TRAINING Frequency 3-5 days/ week; Alternate exercise types to help avoid overuse injuries and boredom Rest each joint area and muscle group 48-72 hours between workouts. Very intensive workouts may require extended rest intervals Intensity 60-90% maximum heart rate (max = 220 - age) or 50-65% functional capacity* 65-85% of 1 Repetition Maximum (1RM) Beginners should remain near lower end for safety Time 15-60 Minutes work up to this slowly for safety 1-3 Sets of 6-14 Repetitions per exercise Beginners should use lighter weight at higher repetitions for safety Type Of Exercise All continuous rhythmic movements including but not limited to: Walking; Cycling; Aerobics; Stair climbing; Rowing; Swimming; Running; Cross Country Skiing All resistance exercise including but not limited to: Machines, Plate loaded; Free weights, Manual resistance

Principle of Specificity Specificity Principle- Overloading a particular component will lead to fitness improvements in that component alone

Principle of Progression Progression Principle- As your fitness levels increase, so do the factors in your FITT

Principle of Progression Stages of Progression Initial Stage, improvement Stage, Maintenance Stage Trainability- How quickly your body adapts to exercise Plateau- a time where little or no physical improvements take place Detraining- The loss of functional fitness tha occurs when one stops fitness conditioning Restoration- the ways in which you can optimize your recovery from physical activity or exercise Age, experience, environment, rest, nutrition and fluids

Overtraining and Health Problems Overtraining- Exercising or being active to the point where it begins to have negative effects Chronic Fatigue Insomnia Constant muscle soreness Rapid weight loss Loss of appetite Elevated resting HR Elevated blood pressure Weakend immune system In females, absence of menstrual cycle

Warm up, Workout, Cool down Warm up- a variety of low intensity activities that prepare the body for physical activity Cardiovascular Phase- designed to gradually increase the heart rate and body temperature Muscular-Skeletal Phase- designed to loosen up the muscles and connective tissue Workout- a well designed workout plan should incorporate the fitness principles Cool down- to lower the heart rate gradually Blood pooling- a condition in which the blood collects in the large veins in the legs