1. Chapter Four: Becoming Physically Fit

2. Key Terms
Physical Fitness: attributes that allow the ability to perform physical activity
Physical Activity: bodily movement produced by skeletal muscle groups
Exercise: Sub-category of physical activity; structured, repetitive, and purposive towards maintaining or improving fitness levels

3. Components of Physical Fitness
Cardiorespiratory endurance
Muscular strength
Muscular endurance
Flexibility
Body composition

4. Cardiorespiratory Endurance
Ability of the heart, lungs, and blood vessels to process and transport oxygen over a period of time
Continuous, repetitive movements
Aerobic energy production (using oxygen)
Structural and functional benefits
Examples: brisk walking, jogging, cycling

5. Muscular Fitness
Strength: ability to contract skeletal muscle to engage in work (force x 1)
Endurance: ability for muscle group to function over a period of time (force/time)
Improves by performing repeated contractions less than maximal levels
leads into oxygen debt (anaerobic energy production)
causes quick muscle fatigue (lactic acid production)

6. How to Improve Muscular Fitness?
Overload Principle
gradually increasing the resistance can lead to increased muscular strength and endurance

7. How to Improve Muscular Fitness, cont’d
3 Types of Training Modes
isometric (same measure)
isotonic (full range of motion, progressive resistance)
isokinetic (speed accommodates the movement of the exercises – expensive computerized dynamometers)

8. Flexibility
Ability of joints to function through an intended range of motion
Failure to maintain flexibility will result in reduced motion/injury
Two forms of stretching motions
static – holding a stretch for a period of time (recommended)
ballistic – bouncing motions considered more dangerous for injury of tissues

9. Body Composition Make up of the body (bone, fat, muscle, etc.)
Our society currently carries too much body fat
Measuring body fat % should be included in any fitness program
Cardiovascular fitness and strength training can contribute to decreased body fat

10. Aging Physically Physical decline occurs gradually
Differences are individual in nature
More subtle physiological changes occur between the years of 45 – 64

11. Aging Physically, cont’d
Osteoporosis (loss of calcium from bone) is more evident in middle-aged women
Osteoarthritis (wear and tear inflammation) upon weight bearing joints related to years of friction
* Continuing to follow a fitness regimen is essential to minimizing age-related problems

12. ACSM’s Recommendations for Achieving Optimal Fitness (1998)
Mode of activity
Frequency
Intensity
Duration
Resistance training
Flexibility training

13. Developing a (Cardiorespiratory Fitness Progam)
Mode of Activity
Continuous activity
Using large muscle groups
Aerobic in nature
Enjoyable activity selection

14. Frequency (How Often Should One Train?)
3-5 times/week
More than 5 times/week will not create further improvement
Less than 3 times/week will not show improvement either

15. Intensity of Training
Effects produced via cardiorespiratory fitness
ACSM recommendation of 65-90% of one’s maximum heart rate = THR
Target Heart Rate = (220 – age x 65-90%)
example of a beginning 20 year old THR = 200 x .65 = 130 bpm

16. Duration of Training (Cardiorespiratory Fitness)
ACSM recommends minutes of continuous activity
The lower the range of intensity, the longer the duration should be

17. Resistance Training (Muscular Fitness)
Strength training should be done 2-3 times/week
Assists with improving body composition
One set of 8-12 reps (10-15 reps for adults over 50) geared toward fatiguing major muscle groups (i.e., legs, arms, shoulders, chest, back)

18. Resistance Training (Muscular Fitness), cont’d
Isotonic or isokinetic training progress recommended
Full range of motion at a slow to moderate speed using rhythmic breathing
Multiple sets could provide greater benefits

19. Flexibility Training
ACSM recommends stretching the major muscle groups
2-3 times/week
Should be done when the body has warmed up significantly
Static stretching is preferred over ballistic type
Hold for seconds

20. 3 Parts of a Training Session
Warm-Up (slow gradual increased of movement minutes leading into stretching)
Conditioning Workout (cardiorespiratory endurance, strength training, and flexibility regimen following ACSM guidelines)
Cool-Down (return the body to a resting state in 5-10 minutes, i.e., walking, stretching, etc.)

21. Exercise for Older Adults
Exercises for younger adults may be inappropriate for people over aged 50
Supervision from a certified instructor may be necessary
Physical exams would be recommended before beginning a program
Well designed programs should start slow and become gradual over time
Recognize signs of distress

22. Sports Injuries 5 general principles related toward prevention
start at a low level and progress gradually
if you stop exercising for an extended time, do not restart at the past level
listen to your body
follow rehabilitation instructions if prescribed by a rehab specialist
develop a preventive approach to all injuries

23. Chapter Four: Becoming Physically Fit