PATH FIT II

• Fitness Training is a combination of regular physical exercises and a healthy diet
• Fitness Training also prolongs your life and provides mental benefits
• Aerobic exercise is rhythmic activity that uses large muscle groups continuously for at least 10 minutes, increasing the body's need for oxygen
• Aerobic endurance is an individual’s ability to do prolonged exercise without feeling fatigue
• Balance training includes static and dynamic exercises designed to improve balance and stability during everyday movements and exercise
• Baseline activities are light-intensity activities of daily life; individuals considered inactive if they only do baseline activities
• Bone-strengthening activities promote bone strength by creating an impact or tension force on the bones
• Body Mass Index (BMI) is calculated by dividing weight in kilograms by height in centimeters squared
• Heart Rate Reserve (HRR) is the difference between resting heart rate and maximum heart rate
• High-density lipoprotein (HDL) is a group of lipoproteins that remove harmful cholesterol from the blood
• High-intensity interval training (HIIT) incorporates intense periods of anaerobic work with short recovery segments at a lower intensity
• There are five components of physical fitness: body composition, flexibility, muscular strength, muscular endurance, and cardiorespiratory endurance
• Key principles when planning a fitness program are:

  • Specificity: training must match the needs of the sporting activity
  • Overload: fitness can only be improved by training more than usual
  • Progression: start slowly and gradually increase exercise
  • Reversibility: adaptations from training will be lost when training stops
• In planning a fitness program, use the FITT principles:

  • Frequency: decide how often to train
  • Intensity: choose how hard to train
  • Time: decide for how long to train
  • Type: decide which methods of training to use
• 4. Lunge: involves the body in a less stable position with one foot further forward than the other

  5. Hinge: executed by kicking your butt back and leaning your torso forward while maintaining a neutral spine

  6. Rotation: involves twisting at the core, unique from the other movements

  7. Gait: the technique of walking, a fundamental movement
• Fundamental Movement Patterns:

  • Patterns that allow the body to coordinate simple, basic movement patterns including lateral motion, weight transfer, forward motion, up and down motion, and coordinating upper and lower body movements
  • There are 7 fundamental movement patterns:

  1. Pull: pulling a weight toward your body or your body towards your hands

  2. Push: pushing a weight away from your body or your body away from an object

  3. Squat: considered the most complex movement the human body can perform
• Breathing and Bracing Techniques:

  • Breathing focuses on a long and relaxing exhale and proper inhale to set the position of the ribcage and pelvis (lower threshold activity)
  • Bracing involves forceful holding of breath to stabilize the thorax, abdominal, and pelvis (higher threshold strategy)
• Breathing Technique:

  • Deep Breathing:
  • Lie down comfortably
  • Breathe in through your nose, letting your belly fill with air
  • Breathe out through your nose
  • Feel your belly rise as you breathe in
  • Take three more full, deep breaths
• Muscle Contractions:

  • Defined by changes in the length of the muscle during contraction
  • Types of Muscle Contractions:
  • Isotonic contractions: generate force by changing the length of the muscle (concentric or eccentric)
  • Isometric contractions: generate force without changing the length of the muscle
  • Concentric contraction: causes muscles to shorten, generating force
  • Eccentric contractions: cause muscles to elongate in response to a greater opposing force
• Examples of Bracing:

  • Heavy Squat:
  • Breathe in about 70% of maximum air volume
  • Pull shoulders down towards the pelvis, compress rib cage, contract abs
  • Stay pressurized during the squat
  • Exhale after standing and re-brace
  • Standing up from a chair:
  • Stiffen the core mildly, lift the chest, lean forward through the hips, transfer weight to the feet, pull the hips through to stand
  • Release the brace after standing
• Range of Applied Bracing:

  • From least to most brace required:
  • Tying your shoe
  • Balancing on one foot for 10 seconds
  • Carrying a 5 lb weight
  • Getting up from the floor
  • Picking up a lawnmower
  • Pushing a car to the side of the road