Chapter 10 Health-Related Fitness and Conditioning 10 Health-Related Fitness and Conditioning C H A P T E R

Benefits of Exercise Increased muscular strength, flexibility, cardiovascular endurance, weight reduction Reduces risk of heart disease and chronic conditions (hypertension, diabetes, osteoporosis, degenerative joint disease) Enhances general mood, reduces feelings of depression and isolation, increases self- esteem

Various Fitness Goals Health-related benefits Efficiency, independence and competence in performing activities of daily living Greater levels of sport performance

Inclusive Fitness Guidelines Increase knowledge regarding the foundation of fitness programming Understand exercise implications for individuals with differences in ability Assess participants’ readiness to exercise Help participants set realistic and appropriate fitness goals

Training Principles Overload and progression –The load or amount of resistance placed on the body (or body system) The FITT principle –Frequency, intensity, time, type

Flexibility Flexibility is the ability of a joint and the muscles and tendons surrounding the joint to move freely through a full range of motion (ROM). Optimal flexibility allows a joint to move efficiently. Limitations are caused by structure of the joint, properties of the connective tissue, or neuromuscular influences. (continued)

Flexibility (continued) Other influences on flexibility include genetics, age, gender, temperature, pain, and balance of opposing muscle groups. Most common method of exercising for increased flexibility is static stretching.

Table 10.1

Sample Modifications: Flexibility Training Balance –Perform stretch sitting or lying down. –Hold wall while standing or use wall for trunk support while sitting on mat. Coordination –Use mirror for visual feedback. –Use verbal feedback from others for body or limb position. –Use manual guidance for appropriate position or movement.

Muscular Strength and Endurance: Resistance Training Muscular strength: the ability of a muscle or group of muscles to exert maximal force against resistance Muscular endurance: the ability of a muscle or group of muscles to exert force against submaximal resistance over a period of time (continued)

Muscular Strength and Endurance: Resistance Training (continued) Influenced by deconditioning, neuromuscular (motor unit recruitment, lack of reciprocal inhibition and spasticity), or progressive muscular conditions Commonly developed through resistance training involving manual resistance (e.g., push-ups), free weights (using dumbbells or cuff weights), resistance bands or pulleys, and exercise machines

Table 10.3

Sample Modifications: Muscular Strength and Endurance Training Flexibility –Strengthen through available range. –Strengthen for balance between muscle pairs. Sensory perception –Provide physical guidance, verbal feedback, or mirrors for technique. Self-responsibility –Use recording form for monitoring and reinforcing.

Cardiorespiratory Fitness A measure of the heart’s ability to pump oxygen- rich blood to the rest of the body Also involves the ability to adjust to and recover from physical activity Differences caused by decreased ability to use large muscle movements because of joint pain, muscle weakness, or difficulty in muscle recruitment. Differences in temperature regulation and muscular fatigue also limit aerobic exercise capacity.

Table 10.5

Sample Modifications: Cardiorespiratory Fitness Training Coordination –Move in any manner to music for a continuous period of time. Flexibility –Perform through available range; use less resistance (e.g., aquatic versus land). Speed –Modify time or distance.

Table 10.7

Table 10.8

Table 10.9