FITT 2

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

  • Obesity
  • High blood pressure
  • High cholesterol
  • Osteoporosis
  • Osteoarthritis
  • Lower back pain
  • Type 2 diabetes mellitus
• HEALTH BENEFITS OF EXERCISE (DOH, 2004) • 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.
• Aerobic/Cardiovascular These types of exercises are low to moderate in intensity using slow twitch muscle fibres, these primarily utilize energy created from the aerobic energy system and typically use large muscle groups in a rhythmical movement for extended periods of time.
• Anaerobic/Resistance exercises are a form of strength training at a moderate to high intensity using fast twitch muscle fibres to apply effort or force to overcome a specific load.
• Isometric – are movements in which contracting muscles stay the same length whilst applying a force
• Concentric – causes muscles to shorten as they contract under tension to apply force
• Eccentric – are the opposite to concentric contractions, muscles lengthen under tension to apply a force (controlled lowering phase of a bicep curl)
• Posture - is the position in which you hold your body in relation to gravity.
• Lordosis an exaggerated inward curve of the spine that typically affects the lower back
• Kyphosis exaggerated, forward rounding of the upper back. In older people, kyphosis is often due to weakness in the spinal bones that causes them to compress or crack.
• FACTORS AFFECTING FITNESS

  • Diet
  • Activity Level
  • Physical Disabilities
  • Illness and Fatigue
  • Drugs
• Warm up and cool down

  have an important role in preparing and returning the body to a pre-exercise state to reduce the risk of injury. When designing an exercise program, it is essential.
• TYPES OF WARM UP

  • Passive
  • General
  • Specific
• Passive Warm Up – increases body temperature by some external means, for example a bath or massage, this however is 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, examples of movements include 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.
• cool down is to return the body to a pre exercise state
• Static – This from of stretching is when the client holds the stretch to the end of the muscle’s movement. There is no movement during this type of stretch.
• Dynamic – These types of stretches are seen to be the best way of preparing for exercise. They are controlled movements that reflect the exercise about to be performed.
• Ballistic – These types of stretches involve rapid bouncing movements, which lengthen the muscle to beyond its normal range with the use of momentum.
• TYPES OF STRETCHES FOR WARM UP

  • Static
  • Dynamic
  • Ballistic
• Static (Maintenance) – cool down stretches are generally static and are held for 15-30 seconds.
• Static (Developmental) – these stretches are held for 15 second intervals and are repeated as required, these are used to develop the range of movement at a joint.
• Specificity – means the special adaptation that is made to the type of demands being imposed.
• Progression – take the athlete onto higher level of fitness. This is important, as the body will adapt to the stresses placed every progress you make. It will lead better results.
• Overload – is essential when designing a program, this is the 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.
• Tedium – enjoyable form of trainings
• D - Delayed

  O - Onset

  M - Muscle

  S - Soreness
• Training Principles: SPORT

  • Specificity
  • Progression
  • Overload
  • Reversibility
  • Tedium
• Source of Physical Activity Benefits

  HEALTH BENEFITS EXERCISE (DOH 2004)
• • VO2 max

  is the maximum capacity of an individual’s body to transport and use oxygen during exercise.
• Standard VO2 max tests include:

  • Cooper VO2 max test
  • The multi stage fitness test
  • Queens college step test
  • Rockport Fitness walking test
• • Warm Up

  an exercise that gradually builds in intensity at the beginning of a workout. This prepares muscles, heart rate, blood pressure and body temperature for the forthcoming exercises.
• • Any activity that places an unaccustomed load on muscles may lead to a condition referred to as delayed onset muscle soreness (DOMS).
• What are the Training Methods?

  • Continuous training - Exercising without rest intervals
• Two types of continuous training:

  • Slow but long distance
  • High intensity