1. Fundamentals of Physical Fitness & Muscle Fitness
Chapter 1 & 2
Fundamentals of Physical Fitness & Muscle Fitness

3. 3 Types of Activity
Physical Fitness
Physical Activity
Exercise

4. Allows one to carry out daily tasks without fatigue or exhaustion, And
Physical Fitness
Allows one to carry out daily tasks without fatigue or exhaustion,
And
With extra energy to enjoy leisure- time (aka free-time) activities.

5. Actual bodily movement requiring 1. Skeletal muscle contraction And
Physical Activity
Actual bodily movement requiring
1. Skeletal muscle contraction
And
2. Calorie expenditure

6. Planned and repetitive body movements,
Exercise
Planned and repetitive
body movements,
To specifically develop components of physical fitness

7. 2 Categories of Fitness Components
Skill-Related
Health-Related

8. Skill-Related Fitness (pg.4)
Less related to health,
But more related to performance.
specifically to sports or physical activities requiring skilled movement.

9. Components of Fitness – Skill Related Fitness
Agility
Balance
Coordination
Power
Reaction time
Speed

10. Health Related Fitness (pg.6)
Has a direct effect on your overall functional health
Health status
Disease risk
Day-to-day functioning

11. Components of Health Related Fitness
Cardiorespiratory fitness
Muscular strength
Muscular endurance
Flexibility
Body composition

12. Health-Related Fitness: Cardiorespiratory Endurance
Involves both the circulatory (blood) and respiratory (lungs) system to supply oxygen to the working muscles for long, sustainted duration activity.
Aerobic (with oxygen) activities develop cardiorespiratory fitness.

13. Health-Related Fitness: Muscular Strength
Ability of a muscle or group of muscles to
apply force against resistance,
usually 1 time.
Muscular Strength can be develop by
lifting weights, or
using ones own body weight (AKA calisthenics) as resistance

14. Health-Related Fitness: Muscular Endurance
The ability of a muscle or group of muscles to sustain an effort for long durations.
One continuous effort, or
Repeated efforts.

15. The combination of muscular strength and muscular endurance, and other muscle characteristics are referred to as,
Muscle Fitness (pg. 38)

16. Component of Muscle Fitness (pg. 38)
Muscle Force
Muscle Endurance
Muscle Strength
Muscle Power

17. Muscle Fitness: Muscle Force
Effort required to overcome resistance

18. Muscle Fitness: Muscle Endurance
Ability to sustain an effort, force production for long durations.
Research shows that training protocols with higher repetitions are most effective.

19. Muscle Fitness: Muscle Strength
Ability to generate MAXIMAL force against resistance 1 time.
The one factor that increases strength is an increase in the number or motor units recruited.
Thus to increase muscular strength, one must use heavy load, that produces fatigue at lower repetitions.

20. Muscle Fitness: Muscle Power
Ability to exert force rapidly.
This is achieved through increased motor unit activation, synchronization, and rate code (how quickly motor units are activated).
Both heavy and light loads (supersetting) are moved as quickly as possibly for muscular power development.

21. Health-Related Fitness: Flexibility
Ability of a joint to move through its full range of motion.
Flexibility is best maintain and improved through stretching.

22. Health-Related Fitness: Body Composition
Your make up of fat tissue versus fat-free tissue (muscle, bones, organs).
Usually reported at % of body weight that is fat.
Weight training can improve
ratio of fat vs. fat-free mass, and
Increase energy expenditure at rest.

23. Principals of Training
These are the basic principals for program design.

24. 5 Principals of Training
Progressive Overload
Reversibility
Recovery
Specificity
Individuality

25. Principals of Training: Progressive Overload
As the body adapts to an increase in stress (load),
greater amounts of stress must be applied gradually for continued improvements in one or multiple components of fitness.
Safety note: increase duration before intensity.

26. Principals of Training: Reversibility
“Use it or lose it”
A decrease in activity has the same effect in our fitness level.
In fact, muscle fiber size will decrease.

27. Principals of Training: Recovery
The time needed for the body to rebuild and strengthen muscle tissue due to increases in activity and/or load.
48 hours

28. Principals of Training: Specificity
The effects of training is determined by the specific type activity performed.

29. Principals of Training: Individuality
We can all achieve a good level of fitness, although
the exact limit of our fitness level (pro’s and Olympic athletes) is determined by,
Our overall health,
Past activities
Body type
Genes
And many other factors

30. The FITT Formula The basic elements used in exercise program design.
F – frequency
I – Intensity
T – Time
T – Type

31. The FITT Formula: Frequency
“How Often”
X’s per week
Current ACSM suggestions
Cardiorespiratory endurance training: 3-5 days/week
Muscle fitness training: 2-3 days/week
Flexibility training: 2-3 days/week

32. The FITT Formula: Intensity
“How hard”
To improve you must do more than what you are doing – gradually of course!
Specific HR
Weight
Reps/Set
Degree of stretching

33. Measure by minutes of exercise or number or exercises.
The FITT Formula: Time
“How long”
Measure by minutes of exercise or number or exercises.

34. Measure by minutes of exercise or number or exercises.
The FITT Formula: Time
“How long”
Measure by minutes of exercise or number or exercises.
Intensity – High vs. Low
Number or exercises and repetitions.

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

36. For general fitness gains in muscular strength or endurance, ACSM’s recommends using a program with the following FITT components.
Frequency: 2-3 X’s week
Intensity: Enough weight to come to muscle fatigue within 8-12 reps
Strength
More weight
8-12
Endurance
Less weight
12-15
Type: Weight or body resistance
Time: Will vary depending on sets and reps

37. BUT Yes, Greater improvements in fitness will be seen with more sets!
Will performing one set of either strength or endurance exercises promote fitness gains?
Yes,
BUT
Greater improvements in fitness will be seen with more sets!

38. What principal of training do we need to apply for continued gains in either strength or endurance?

39. Or a combination of either weight and sets, or sets and reps.
Right!
The principal of Overload.
To continue to see fitness changes over time, you will have to vary either,
Sets
Repetitions
Weight
Frequency
Time in activity (cardio usually)
Or a combination of either weight and sets, or sets and reps.

40. Types of Exercise Equipment
Free Weights
Machines
Exercise Bands
Bosu
Swiss Ball
Your own body

41. Types of Muscular Training

42. Exercises that do not require movement are called…
Isometric or static
Exercises that apply force without movement.

43. Exercises that require movement when force is applied are called…
Isotonic or dynamic exercises

44. A 3rd type of muscle training is called Isokinetic.
This type of muscular training involves expensive equipment that applies a constant force
at a constant speed
through the entire range of motion of a specific movement.

45. Just as there are different types of muscle trainings, there are different types of muscle contractions

46. 3 Types Of Muscle Contractions
Isometric muscle contraction happen when the muscle does not shorten or lengthen.
Concentric muscle contractions happen when the muscle shortens.
Eccentric muscle contractions happen when the muscle lengthens.

47. Benefits of Weight Training
Improved body composition
Loss of body fat
Increased muscle mass
Loss of inches around waist, upper arms, and elsewhere
Reduces the risk of Injury
Increased bone density
Balance and coordination
Reduced disease risk or manage diseases

48. Weight Training Safety

49. In the weight room… Use a spotter Over head and chest Rerack weights
Use clips to hold free weights on bars
Be aware of your surrounding
Don’t drop free weights on the floor
Only lift what you can manage safely

50. Before lifting weights….
Warm-up your body (minimum 5 minutes)
Increases synovial fluid output in the joints
Raises your heart rate
Prepares the body for work

51. Supports and protects the lower back Do not hold your breath!!!!
When Lifting…
Exhale and contract the abdominals on the movement or active phase of the lift
Supports and protects the lower back
Do not hold your breath!!!!

52. Stretch the muscles that have been worked.
After Lifting…
Stretch the muscles that have been worked.
Hold stretches for 30seconds
Stretching reduces the amount of DOMS (delayed onset muscle soreness) felt the next day