1. Chapter Four: Becoming Physically Fit

2. 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

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

5. 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

6. 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

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

8. 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)

9. 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

10. 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

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

12. 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

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

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

15. 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

16. 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 = 200
200 x .65 = 130 bpm
200 x .90 = 180 bpm

17. 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

18. 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)

19. 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

20. 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 seconds

21. 3 Parts of a Training Session
Warm-Up (slow gradual increased of movement 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.)

22. 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

23. 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

24. Chapter Four: Becoming Physically Fit