Chapter Four: Becoming Physically Fit

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

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

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) Examples: brisk walking, jogging, cycling

Muscular Fitness Ability of skeletal muscles to perform contractions; includes: Strength: ability to perform at or near its maximum for a short period of time Endurance: ability for muscle group to repeatedly contract over a long period of time

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

Types of Training Mode Isometric (same measure) Isotonic (full range of motion, progressive resistance) Isokinetic (speed accommodates the movement of the exercises – expensive computerized dynamometers)

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

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

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

Medical conditions influenced by physical activity 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

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

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

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

Intensity of Training The level of effort to achieve cardiorespiratory fitness ACSM recommendation of 65-90% of one’s maximum heart rate = Target Heart Rate (THR) THR = (220 – age x 65-90%) example of a 20 year old THR 220-20 = 200 200 x .65 = 130 bpm 200 x .90 = 180 bpm

Duration of Training Length of time one needs to exercise at THR to produce a cardiorespiratory training effect 20-60 minutes of continuous activity (ACSM) 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 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)

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

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 10-30 seconds

3 Parts of a Training Session Warm-Up (slow gradual increased of movement 10-15 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.)

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

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

Chapter Four: Becoming Physically Fit