FITT 2

• Fitness


  A condition that helps us look, feel and do our best; it is the foundation for health and well-being
• Exercise


  Planned, structured, repetitive movement of the body designed to improve or maintain physical fitness
• The term hypokinetic describes many of the diseases and conditions associated with inactivity and poor fitness
• Hypokinetic Diseases


  • Obesity
  • High blood pressure
  • High cholesterol
  • Osteoporosis
  • Osteoarthritis
  • Lower back pain
  • Type 2 diabetes mellitus
• Physically active people


  • Have a 33-50% lower risk of developing type 2 diabetes compared with inactive people
  • Can reduce their risk of developing type 2 diabetes by up to 64% if at high risk
• Physical activity programs


  • Can help reduce the risk of falling, and therefore fractures, among older people
• Physical activity


  • Is effective in the treatment of clinical depression and can be as successful as psychotherapy or medication, particularly in the longer term
  • Is associated with a reduction in overall risk of cancer
  • Is a major independent protective factor against coronary heart disease in men and women
  • Significantly reduces the risk of a stroke and provides effective treatment of peripheral vascular disease
• Exercise Categories


  • Aerobic/Cardiovascular
  • Anaerobic/Resistance
• Aerobic/Cardiovascular exercise


  Low to moderate intensity using slow twitch muscle fibers, primarily utilize energy from the aerobic energy system and use large muscle groups in a rhythmical movement for extended periods of time
• VO2 max


  The maximum capacity of an individual's body to transport and use oxygen during exercise
• Absolute values of VO2 max are typically 40-60% higher in men than in women
• Anaerobic/Resistance exercise


  Moderate to high intensity using fast twitch muscle fibers to apply effort or force to overcome a specific load, energy is primarily anaerobic (without oxygen) in both the ATPPC and lactate systems
• Types of muscle contractions in resistance training


  • Isometric
  • Concentric
  • Eccentric
• Long Term Benefits of Resistance Training


  • Increased bone density
  • Increased resting metabolic rate
  • Decreased body fat percentage
  • Increased creatine phosphate and adenosine triphosphate stores
  • Decreased blood pressure
  • Decreased blood cholesterol markers
  • Muscular hypertrophy
  • Improved posture
  • Improved core stability
  • Decreased risk of injury
  • Increased range of movement
  • Improved power
  • Improved strength
  • Increase in number and size of mitochondria
  • Improved motor unit firing and ability to recruit motor units
• Long Term Benefits of Cardiovascular Training


  • Increased Lung capacity/increase in VO2 max
  • Hypertrophy of cardiac tissue
  • Increased blood volume and red blood cell count
  • Increased cardiac output and stroke volume
  • Increased Number of capillaries (capillarisation)
  • Reduction in blood pressure
  • Increased number of mitochondria
  • Increase in bone density
  • Lower blood cholesterol markers (reduction in HDL count)
  • Reduction in body fat
• Posture


  The position in which you hold your body in relation to gravity
• Posture Abnormalities


  • Lordosis
  • Kyphosis
  • Flat Back
• Exercise Requirements for Lordosis


  • Strengthen Abdominals
  • Strengthen Gluteals
  • Strengthen Hamstrings
  • Stretch Hip Flexors
  • Stretch Quadriceps
  • Stretch Erector Spinae
• Exercise Requirements for Kyphosis


  • Strengthen Posterior Deltoid
  • Strengthen Trapezius
  • Strengthen Rhomboid
  • Strengthen Infraspinatus and Teres Minor
  • Stretch Latissimus Dorsi
  • Stretch Pectorals
  • Stretch Anterior Deltoid
• Exercise Requirements for Flat Back


  • Strengthen Posterior Deltoids
  • Strengthen Trapezius
  • Strengthen Rhomboids
  • Strengthen Infraspinatus and Teres Minor
  • Strengthen Hip Flexors
  • Strengthen Quadriceps
  • Stretch Gluteals
  • Stretch Hamstrings
  • Stretch Pectorals
  • Stretch Abdominals
• Factors Affecting Fitness


  • Diet
  • Activity Level/Type
  • Physical Disabilities
  • Illness & Fatigue
  • Drugs
• Warm-Up


  An exercise that gradually builds in intensity at the beginning of a workout to prepare muscles, heart rate, blood pressure and body temperature for the forthcoming exercises
• Types of Warm-Up


  • Passive Warm Up
  • General Warm Up
  • Exercise Specific Warm Up
• A warm up is prescribed to raise the body temperature to 39/40 degrees
• Warm Up


  An exercise that gradually builds in intensity at the beginning of a workout. Prepares muscles, heart rate, blood pressure and body temperature for the forthcoming exercises. Often referred to as a pulse raiser.
• Warm Up purpose


  To raise the body temperature to 39/40 degrees
• Types of Warm Up

  • Passive Warm Up
  • General Warm Up
  • Exercise Specific Warm Up
• Passive Warm Up


  Increases body temperature by some external means, e.g. a bath or massage. Not the most appropriate method to prepare muscles for exercise.
• General Warm Up


  Increases body temperature by using general rhythmical body movements which use large muscle groups, e.g. jogging, cycling and rowing.
• Exercise Specific Warm Up


  Increases body temperature whilst using specific muscle groups that are going to be used within the exercise following the warm up, e.g. in football a warm up would include drills and exercises (turns, jumps and lunges) which replicate the players movement patterns within a game.
• Cool Down


  The purpose is to return the body to a pre exercise state. Involves a cardiovascular cool down lasting 5-10 minutes in which the working intensity is gradually reduced by reducing the speed and resistance allowing a gradual decrease in temperature, heart rate and blood pressure, back to resting levels.
• Indication of complete Cool Down


  When the participant's heart rate is reduced to just above the individual's resting heart rate figure.
• Stretching after Cool Down


  Can reduce the effects of DOMS following exercise. Can help improve flexibility, which will have a positive effect on performance in physical activities, or decrease risk of injuries by helping joints move through their full range of motion more effectively.
• Types of Stretching


  • Static
  • Dynamic
  • Ballistic
• Static Stretching


  The client holds the stretch to the end of the muscles movement. There is no movement during this type of stretch. Correct posture should be maintained during stretches, which are normally held for 8-10 seconds.
• Dynamic Stretching


  Controlled movements that reflect the exercise about to be performed. 8-10 repetitions of each movement are normally completed.
• Ballistic Stretching


  Rapid bouncing movements, which lengthen the muscle to beyond its normal range with the use of momentum. Not suitable for exercise beginners as they can cause muscle damage and muscle soreness.
• Types of Cool Down Stretching


  • Static (Maintenance)
  • Static (Developmental)
• Static (Maintenance) Cool Down Stretching

  Held for 15-30 seconds.
• Static (Developmental) Cool Down Stretching


  Held for 15 second intervals and repeated as required, used to develop the range of movement at a joint. The stretch would be held for 15 seconds maintaining correct posture, once the tension has reduced within the muscle the stretch will be passively increased and held for a further 15 seconds, repeat as necessary.