Rehabilitation Exercise. Components of Fitness Lecture 1 FDSc FISM year 1 Janis Leach

Components of fitness Objectives  Discuss the assessment requirements for this module  Identify components of physical and motor fitness  Apply these to activities  Practical session to assess coordination and reaction times

Assessments - ICA ICA (30%)- 1,500 word report on Physical and Motor fitness tests in week 15. You will compile a short research-based and justified report relating to the application protocols involved for one fitness test chosen from each sub-category of physical fitness (cardio-respiratory fitness, muscular strength, endurance, speed, flexibility, body composition) and motor fitness (agility, balance, coordination, power, reaction time)

Assessments - ECA ECA (70%) - Practical rehabilitation session with recommendation plan in week 21 and 22. You will plan and demonstrate a 30 minute rehabilitative session for a physical activity injury and produce a treatment plan based on the client’s performance during the practical with justification of recommendations based on scientific underpinnings (1500 words).

Assessments Formative assessment Week 7 – practice session to put on a NWB session to groups of 4.

Components of Physical Fitness Strength Speed Flexibility Endurance Body Composition

Strength Muscle contraction against resistance  Concentric contraction  Eccentric contraction  Isometric contraction  Isotonic contraction  Exercises?

Muscle contractions

Speed Speed is the distance travelled per unit of time without changing direction Speed = Distance / Time Exercises? What can affect speed?

Flexibility The ability to increase ROM at a joint Different types of flexibility training  Dynamic  Static  Ballistic  PNF

Dynamic stretching Thought to be more beneficial for sports specific movements Think of some examples for Football Tennis

Static stretching Effective at increasing ROM Research questions the effectiveness of static stretching before exercise Thought to be more beneficial post exercise Examples?

Ballistic stretching Active muscular movement Momentum to force the limb beyond the normal ROM Not recommended as it doesn’t give the muscle chance to respond to stretch relexes

PNF stretching Proprioceptive neuromuscular facilitation Isometric agonist contraction/relaxation Example – passive hamstring stretch- agonist pathway Hip flexors contract (agonist movement) Stretch reflex fires in muscle spindles (hamstrings- antagonist) Resistance is applied which fires the golgi tendon organ Golgi tendon organ fires to allow the muscle to relax Therefore the muscle stretches further

Endurance Aerobic  With O 2 – The ability to perform prolonged activity without fatigue Anerobic  Without O 2 – Short high intense activity Strength  To develop and maintain muscle force Speed  High repetitions Exercises?

Body compostion BMI  Height/weight charts Skin fold  Measurement of body fat % Somatotype  Classification of body types

Components of Motor Fitness Agility Balance Coordination Power Reaction time

Agility The ability to change direction Requires a combination of; Speed Strength Balance Coordination Exercises?

Balance The ability to remain in a stable position  Dependent on certain factors Vestibular Visual Auditory Proprioception

Coordination The ability to control movements Necessary for all activities  Hand eye coordination  Exercises?

Power The maximum amount of muscular contraction exerted in an explosive force of movement FORCE x DISTANCE = POWER TIME

Reaction time The ability to perform a succession of movements which involves muscle contraction, joint movement and the senses Necessary for most activities  Exercises?

Practical Practical session to assess reaction time between 2 groups Practical session to assess hand-eye coordination in pairs.