Chapter 11 Personal Fitness

Components of Fitness

Cardio respiratory fitness/endurance Ability of heart, lungs, and blood vessels to supply the body with oxygen efficiently.

How can cardiorespiratory fitness be improved? Through cardiovascular activity Aerobic exercise - With oxygen

Specific Improvements and changes Increase in HDL cholesterol and improved LDL levels increased/improved metabolic rate up to several hours after vigorous physical activity. Increased white blood cell number with moderate activity – better immunity

Measuring cardiorespiratory fitness Determined by measuring aerobic capacity Amount of oxygen muscles consume during exercise. Sub-Max Testingor VO2 Max Field Lab

The foundational training principals used in exercise program design. The FITT Formula The foundational training principals used in exercise program design. F – frequency I – Intensity T – Time T – Type

The FITT Formula: Frequency “How Often” X’s per week 3 days/week of vigorous, rhythmic, continuous activity 5 days/week of Moderate intensity exercise

The FITT Formula: Intensity “How hard” Measured using either heart rate, rating of perceived exertion, and the talk test.

Determining target heart rate ranges To improve cardiorespiratory endurance, HR intensity range should be between 64 to 96 percent of your target heart rate. 207 – .7(age) Find lower and upper limit ranges [207 - .7(age)] (.64) [207 - .7(age)] (.94)

Determining HR using Pulse Radial or carotid Take for 10 secs X 6 = beats per minute

Uses a rating scale from 6 to 20 12 to 16 RPE Perceived Exertion Uses a rating scale from 6 to 20 12 to 16 RPE training cardiorespiratory system.

“huff and puff” between words Talk test “huff and puff” between words

Measure by minutes of exercise. ACSM recommendation The FITT Formula: Time “How long” Measure by minutes of exercise. ACSM recommendation 20 minutes at a time for vigorous intensity 75 minutes/week for vigorous intensity 30 minutes for moderate intensity 150 minutes/week for moderate intensity

“What kind of activity” The FITT Formula: Type “What kind of activity” Specific types of activity develop specific components of fitness.

Increases in Cardiorespiratory fitness on body composition changes…

Weight loss or weight maintenance Body Composition Weight loss or weight maintenance Elevated metabolic rate, especially after vigorous physical activity Several hours

Safety

Injury Prevention 2 types of injuries from fitness-related activities Traumatic injuries Overuse injuries Daily repetitive activities. Weight, running mechanics, shoes Runner’s knee, shin splints, and plantar fasciitis.

Treating injuries R – Rest injury I – Ice applied to alleviate the pain and constrict blood vessels (prevent/reduce inflammation). 20min every hour for 24 to 72 hours. C – Compress injury with 4 to 6 inch wide elastic bandage. E – Elevate above heart to control internal or external bleeding

Reduce injury risk – muscle and joint Reduce lower back problems Flexibility Reduce injury risk – muscle and joint Reduce lower back problems

Improves joint range of motion when done regularly Static Stretching Improves joint range of motion when done regularly Lessens sensitivity of tension receptors Hold stretches 10 – 30 seconds