1. Comprehensive Fitness Programming9
Comprehensive Fitness Programming

2. Comprehensive Fitness Programming
You can choose from many different activities to promote fitness
The most important factor is regular participation
Choice should be based on personal enjoyment, convenience, and availability

3. Choices of Aerobic Activity
Figure 9.1. Most popular adult physical activities in the United States.

4. Walking
Walking is the most natural, easiest, safest, and least expensive form of aerobic exercise
Walking at speeds of 4 mph, or walking in water, improves cardiorespiratory fitness
Inactive people should start with 1-mile walks four or five times per week
The intensity of hiking over uneven terrain is greater than walking

5. Jogging
Jogging three to five times a week is one of the fastest ways to improve cardiorespiratory fitness
Risk of injury, especially in beginners, is greater than walking; wear a good pair of shoes
Deep-water jogging
Alternative form of jogging
Good for those with injuries or back problems
Beneficial for overweight individuals
Almost as strenuous as jogging on land

6. Aerobics Aerobics is a series of exercise routines performed to music
High-impact aerobics (HIA) exert a great amount of vertical force on the feet
In low-impact aerobics (LIA), at least one foot is in contact with the ground or floor at all times
Step aerobics (SA) is an activity in which participants step up and down from a bench, which ranges in height from 2 to 10 inches
High-intensity, low-impact activity

7. Aerobics (cont’d.)
Plyometric training requires forceful jumps or springing off the ground immediately after landing from a previous jump
Participants focus on quick, forceful recovery from all lower-body flexion actions

8. Swimming Swimming uses almost all major muscle groups
Option for those who cannot jog or walk for extended periods
Risk of injuries is low
Maximal heart rates lower than running
Minimize gliding for fitness benefits
Principle of specificity of training

9. Water Aerobics
Water aerobics incorporates rhythmic arm and leg actions performed in a vertical position
Fun and safe for all ages
Cardiorespiratory development
Water provides resistance
Maximal heart rates lower than running

10. Cycling
Cycling is a good exercise for people with lower- body or lower-back injuries
Non-weight-bearing activity
Develops cardiorespiratory system, muscular strength, leg endurance
Requires skill and proper bike settings
Safety is a key issue in road cycling

11. Road Cycling Safety Some tips Select the right bike Use hand signals
Don’t ride side by side
Be aware of traffic and road hazards
Wear a good helmet
Wear appropriate clothes and shoes
Use the brightest bicycle light
Take a cell phone with you

12. Cross-Training
Cross-training combines two or more activities in an exercise program
Enhances fitness, rests tired muscles, decreases injuries, and eliminates the monotony and burnout of single-activity programs
May be combined with speed training or strength training
In interval training, a short period of intense effort is followed by a specified recovery period according to a prescribed ratio; such as a 1:3 work-to recovery ratio

13. Cross-Country Skiing
Cross-country skiing requires vigorous lower and upper body movements
High-intensity, low impact
Very high maximal oxygen uptakes
Requires skill
Simulation equipment is available

14. Rowing
Rowing is a low-impact activity that provides a complete body workout
Workloads can be regulated on most rowing machines

15. Elliptical Training/Stair Climbing
If sustained for at least 20 minutes, stair climbing or elliptical training is an efficient aerobic exercise
Injury risk is low
Low-impact activity

16. Racquet Sports
In racquet sports such as tennis, racquetball, squash, and badminton, aerobic benefits depend on skill, intensity, and duration of a game
Enjoyment, social fulfillment, and relaxation
Skill is necessary
Requires continuous play to maintain target heart rate

17. New Fitness Trends High-intensity aerobic interval training (HIIT)
Involves high intensity (80-90% of maximal capacity) intervals, followed by low-to-moderate intensity recovery interval
Stability exercise balls
Enhance stability, balance, muscular strength
Core training
Conditioning of muscles around abdominals, pelvis, lower back, hips

18. New Fitness Trends (cont’d.)
Fitness boot camp
Combines calisthenics, running, intervals, body weight training, competitive games
Bodyweight training
Use own body weight as resistance
Pull-ups, push-ups, modified dips, etc.
Circuit training
6-12 exercises done in rapid succession with little rest between

19. New Fitness Trends (cont’d.)
Functional fitness
Weight-bearing activities
Develops balance, coordination, good posture, muscular fitness, and muscular flexibility
Zumba
Dance fitness program
Combines Latin and international music with dance movements

20. Specific Exercise Considerations
Do people get a “physical high” during aerobic exercise?
Endorphins are released
Morphine-like substances released from the brain during prolonged aerobic exercise
Induce feelings of euphoria and natural well-being
Feelings of euphoria
May last for 30 to 60 minutes after exercise
Act as painkillers

21. Specific Exercise Considerations (cont’d.)
Asthma
Do a gradual warm-up and cool-down
In cold weather, wear an exercise mask to increase warmth and humidity
Arthritis
Combination of stretching, aerobic training, and strength-training
Avoid high-impact activities

22. Specific Exercise Considerations (cont’d.)
Diabetes
Consult physician before you start exercising
Do not exercise alone
Be aware of the danger of exercise-induced hypoglycemia
Follow guidelines for aerobic exercise and strength training
Check blood glucose levels before and after exercise

23. Specific Exercise Considerations (cont’d.)
Pregnancy
Exercise is beneficial during pregnancy
See physician regarding your safety level
Accumulate 30 minutes of moderate-intensity activity almost every day
Proper conditioning prepares the body for childbirth
Follow guidelines

24. Contraindications to Exercise During Pregnancy

25. Specific Exercise Considerations (cont’d.)
Dysmenorrhea (painful menstruation)
Helps relieve menstrual cramps
Higher levels of endorphins
Amenorrhea (cessation of regular menstrual flow)
Some highly trained athletes develop amenorrhea during training and competition

26. Specific Exercise Considerations (cont’d.)
Smoking
Chronic smoking increases airway resistance
Carbon monoxide combines with hemoglobin, decreasing oxygen-carrying capacity
Exercise can increase functional capacity of lungs if a person quits smoking

27. Specific Exercise Considerations (cont’d.)
How long should a person wait after a meal before exercising?
Depends on foods eaten
Generally about two hours
A walk or light activity after a meal is fine
May help body metabolize fats more efficiently

28. Specific Exercise Considerations (cont’d.)
Clothing & footwear
Comfortable fit, free movement
Select clothing according to air temperature, humidity, and exercise intensity
Shoes with good stability, motion control, and comfortable fit

29. Specific Exercise Considerations (cont’d.)
Time of day
Avoid midday on hot, humid days
Morning increases adherence to program
Evening for highly stressed people
Moderate exercise after a meal enhances the thermogenic response (energy required to digest food)

30. Specific Exercise Considerations (cont’d.)
Heat & Humidity
60-70% of energy is converted into heat
Heat can’t dissipate if weather is too hot or humid
Avoid strenuous activity when temperature above 82.4°F

31. Specific Exercise Considerations (cont’d.)
Hydration
6 to 8 ounces of water every 15 to 20 minutes
Cold fluids for more rapid absorption
Sport drinks with 6 to 8 percent glucose
Overhydrating with just water during a very long event can cause hyponatremia

32. Heat Illness
Heat cramps are muscle spasms caused by heat-induced changes in electrolyte balance in muscle cells
Heat exhaustion is heat-related fatigue
Heat stroke is an emergency resulting from the body being subjected to high temperatures

33. Specific Exercise Considerations (cont’d.)
Cold weather
Risk of frostbite and hypothermia
Dress properly, in layers
Protect face, head, hands, and feet
Exercise & illness
Use common sense
Avoid exercise if you have fever, muscle aches, vomiting, diarrhea, hacking cough
After an illness, ease back into your program

34. Exercise-Related Injuries
Four common causes of injuries
High-impact activities
Rapid conditioning programs
Improper shoes or training surfaces
Anatomical predisposition
Acute sports injuries
Best treatment has always been prevention
Standard treatment: RICE

35. Exercise-Related Injuries (cont’d.)
Muscle soreness and stiffness
Beginning exercise program; after a long layoff
Delayed muscle soreness due to tiny tears in muscles
Mild stretching before and adequate stretching after exercise can prevent muscle soreness
Exercise intolerance
Excessive fatigue or discomfort
Stay within safe limits: Check heart rate to make sure you stay within target zone

36. Signs of Exercise Intolerance
Seek medical attention if you experience:
Rapid or irregular heart rate
Difficult breathing, nausea, vomiting
Lightheadedness, headache, dizziness
Unusually flushed or pale skin
Extreme weakness, lack of energy, shakiness
Sore muscles, cramps, tightness in the chest
Heart rate should be below 120 bpm 5 minutes into recovery

37. Side Stitch
Side stitch is a cramp-like pain in the ribcage that can develop in the early stages of participation in exercise
Tends to disappear with continued conditioning
Slow down
Drink only water 1-2 hours before exercise

38. Shin Splints Some causes of shin splints Management
Lack of proper conditioning, hard surfaces, fallen arches, chronic overuse, muscle fatigue, faulty posture, improper shoes, being overweight
Management
Remove or reduce the cause
Do stretching exercises
Use ice massages; apply active heat
Use supportive taping

39. Muscle Cramps
Muscle cramps are caused by depletion of essential electrolytes or a breakdown in the coordination between opposing muscle groups
Stretch muscles during a cramp
Muscle cramps in pregnancy may be related to lack of calcium
Avoid tight clothing

40. Exercise and Aging Elderly are fastest-growing segment of population
Benefits to exercises are significant
Maximal oxygen uptake and hypertension are similar to younger people
Strength and flexibility training can increase functional independence
Regular aerobic activity and strength training help manage weight and body composition

41. Effects of Physical Activity and Inactivity on Older Men
Table 9.2. Effects of Physical Activity and Inactivity on Older Men

42. Preparing for Sports Participation
Get fit before playing sports
Base fitness conditioning
Preactivity screening
Cardiorespiratory fitness training
Strength and endurance training
Flexibility training
Recommended body composition

43. Preparing for Sports Participation (cont’d.)
Sport-specific conditioning should match the sport’s requirements for aerobic/anaerobic capabilities, muscular strength and endurance, and range of motion
Add high-intensity aerobic interval training (HIIT), twice per week, to the program
DIRT: Distance, interval for recovery, repetitions, time of each interval

44. Overtraining Overtraining Rest
Increased fatigue, decreased performance, persistent muscle soreness, mood disturbances, and feelings of “staleness” or “burnout” as a result of excessive physical training
Rest
Hard training without adequate recovery breaks down the body and leads to loss of fitness
Physiological improvements occur during the rest periods following training

45. Periodization Periodization
A training approach that uses a systematic variation in intensity and volume to enhance fitness and performance
Divides the season into three cycles (macrocycles, mesocycles, and microcycles)
Cycles vary in length depending on sport

46. Periodization Program for Strength
Table 9.3. Periodization Program for Strength

47. Critical Thinking

48. Personal Fitness Programming: An Example
Figure 9.2. Sample starting muscular strength and endurance periodization program.

49. Assess Yourself
Are you able to incorporate variety into your fitness program? Do you vary intensity and duration from time to time?
Do you understand the following concepts?
Benefits of various cardiorespiratory activities
Misperceptions about fitness
Exercise safety considerations
Prevention and treatment of injuries
Effects of fitness on the aging population