Fitt

• Fitness can be described as 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 body designed to improve or maintain physical fitness.
• Hypokinetic diseases


  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
• Aerobic/Cardiovascular exercise


  • Low to moderate intensity using slow twitch muscle fibres, primarily utilise energy created from the aerobic energy system and typically 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
• VO2 max tests


  • Cooper VO2 max test (12 minute maximum run)
  • The multi stage fitness test (bleep test)
  • Queens college step test
  • Rockport Fitness walking test
• Anaerobic/Resistance exercise


  • Moderate to high intensity using fast twitch muscle fibres 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
• Factors Affecting Fitness


  • Diet
  • Activity level/type
  • Physical disabilities
  • Illness and 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
• Benefits of Warm-up


  • Allows muscles and tendons to become more extensible
  • Increases oxygen and essential nutrients to muscle tissue
  • Enhances neural pathways to speed up reaction time
  • Secretion of synovial fluid to lubricate joints
  • Psychological preparation for physical activity/exercise
• The risk of injury can be reduced by performing a proper warm-up before exercise
• Warm up


  Cardiovascular exercise with a gradual increase in intensity, mobilisation exercises to promote joint movement, and pre-exercise stretching (static, dynamic or ballistic)
• Purpose of warm up

  To raise the body temperature to 39/40 degrees
• Benefits of increased body temperature


  • Allows muscles and tendons to become more extensible, increases oxygen and essential nutrients to muscle tissue, enhances neural pathways and speeds up reaction time, secretion of synovial fluid helps lubricate joints, psychological preparation for physical activity/exercise
• 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. bath or massage
• General warm up


  Increases body temperature by using general rhythmical body movements which use large muscle groups, e.g. jogging, cycling, 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
• Purpose of cool down

  To return the body to a pre-exercise state
• Cool down


  Cardiovascular cool down lasting 5-10 minutes with gradually reduced intensity, stretching after the cardiovascular cool down
• Types of stretching for warm up

  • Static, dynamic, ballistic
• Types of stretching for cool down

  • Static (maintenance), static (developmental)
• Training principles


  Specificity, progression, overload, reversibility, tedium
• Specificity


  The training needs to be tailored to the client's goals
• Progression


  Taking the athlete onto a higher level of fitness
• Overload


  Gradual increase of stress placed upon the body during exercise training
• Reversibility


  Once the client has reached the intended goal they will enter the maintenance phase of training to maintain current fitness levels
• Tedium


  Enjoyable form of training
• FITT principles


  • Frequency, Intensity, Time, Type
• DOMS


  Delayed onset muscle soreness, caused by muscle damage from unaccustomed exercise, not by lactic acid buildup
• Exercises that stretch or elongate muscles (eccentric contractions) tend to cause more DOMS than exercises that shorten muscles (concentric contractions)
• As the body repairs itself, muscle fibers become a little stronger to prepare for their next bout of exercise, and soreness is less common
• Spell relief on DOMS

  No more than 10% increases in intensity, resistance, or duration, traditional RICE therapy (Rest, Ice, Compression, Elevation) are not effective
• Training methods


  • Continuous training, interval training, circuit training, weight training, plyometrics, high intensity interval training, core training, yoga, tabata
• Continuous training


  Exercising without rest intervals, can be slow but long distance or high intensity