(c) 2005 The McGraw-Hill Companies, Inc. All rights reserved. Chapter Four: Becoming Physically Fit

Benefits of Fitness Increased longevity Increased longevity Increased capillary network of the body Increased capillary network of the body Decreased heart disease and cancer Decreased heart disease and cancer Prevention hypertension and Type II diabetes Prevention hypertension and Type II diabetes Improved blood lipid profile Improved blood lipid profile

Benefits of Fitness, cont’d Strengthens your lungs Strengthens your lungs Controls weight Controls weight Greater ability to perform activities throughout your life Greater ability to perform activities throughout your life Wards off infections Wards off infections Improve efficiency of other body systems Improve efficiency of other body systems

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

Components of Physical Fitness Components of Physical Fitness 1. Cardiorespiratory 1. Cardiorespiratory endurance 2. Muscular 2. Muscular strength 3. Muscular 3. Muscular endurance 4. Flexibility 5. Body 5. Body composition

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

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

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

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

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

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

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

Aging Physically, cont’d Osteoporosis (loss of calcium from bone) is more evident in middle-aged women 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 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

Health Concerns of Older Adults Decrease in bone mass Decrease in bone mass Structural changes in bone Structural changes in bone Decrease in muscle bulk and strength Decrease in muscle bulk and strength Decrease in O2 uptake Decrease in O2 uptake Loss of reproducing cells in the nervous system Loss of reproducing cells in the nervous system Decrease in hearing/vision Decrease in hearing/vision Decrease in other sensory modalities Decrease in other sensory modalities Slower reaction time Slower reaction time Gait and postural changes due to weakened trunk/leg muscles Gait and postural changes due to weakened trunk/leg muscles

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

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

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

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

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

Resistance Training (Muscular Fitness) Strength training should be done 2-3 times/week Strength training should be done 2-3 times/week Assists with improving body composition 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) 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)

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

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

3 Parts of a Training Session 1. Warm-Up (slow gradual increased of movement minutes leading into stretching) 2. Conditioning Workout (cardiorespiratory endurance, strength training, and flexibility regimen following ACSM guidelines) 3. Cool-Down (return the body to a resting state in 5-10 minutes, i.e., walking, stretching, etc.)

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

Low Back Pain 4 out of 5 adults suffer from low back pain 4 out of 5 adults suffer from low back pain These effects can occur 2-3 times per year These effects can occur 2-3 times per year Mechanical (postural) problems tend to be the main culprit Mechanical (postural) problems tend to be the main culprit Seeing a physician is not generally required Seeing a physician is not generally required A regular physical fitness program can greatly reduce the chances of these occurrences A regular physical fitness program can greatly reduce the chances of these occurrences

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

(c) 2005 The McGraw-Hill Companies, Inc. All rights reserved. Chapter Four: Becoming Physically Fit