FITT 2

• Fitness


  Look good and feel good
• Exercise


  Planned repetitive movements
• Hypokinetic


  Inactivity and poor fitness (high blood, high cholesterol)
• Exercise reduces the risk of having type 2 diabetes by 33-50%
• Exercise reduces the risk of falling and fractures, especially for old people
• Exercise is an effective treatment for clinical depression
• Exercise reduces the risk of stroke
• Exercise is an effective treatment for peripheral vascular disease
• Exercise categories


  • Aerobic
  • Anaerobic
• Muscle actions


  • Isometric - stay same length while applying force
  • Concentric - muscles to shorten
  • Eccentric - muscles to lengthen
• Poor posture = muscular imbalance
• Types of posture

  • Healthy
  • Kyphosis
  • Sway back
  • Flat back
  • Forward head
• SPORT principles

  • Specificity
  • Progression
  • Overload
  • Reversibility
  • Tedium
• FITT principles

  • Frequency
  • Intensity
  • Type
  • Time
• Warm up


  Gradually builds intensity at the beginning of workout
• Types of warm up

  • Passive warm up
  • General warm up
  • Specific warm up
• Stretching


  Reduce effects of DOMS (Delayed Onset Muscle Soreness); improve flexibility by moving muscles in full range motion
• Types of stretching


  • Active stretching - antagonist muscles; without assurance from external force
  • Passive - external object or person used to help enhance stretch
• Cool down


  Return the body to pre-exercise state
• Types of stretching

  • Static stretch
  • Dynamic stretch
  • Ballistic
• Training methods

  • Continuous Training
  • Fartlek
  • Interval training
  • Circuit training
  • Weight training
  • Plyometrics
  • High Intensity Interval Training
  • Core training
  • Tabata
  • Yoga
• Physical activity is a major independent protective factor against coronary heart disease in men and women.
• VO2 max is the maximum capacity of an individual’s body to transport and use oxygen during exercise.
• Maximal oxygen uptake (VO2 max) is widely accepted as the single best measure of cardiovascular fitness and maximal aerobic power
• Absolute values of VO2 max are typically 40-60% higher in men than in women
• reduce 40-50% lower risk in colon cancer
• 30% lower risk of breast cancer
• Physical activity is a major independent protective factor against coronary heart disease in men and women.
• Aerobic - cardio (low to moderate)(swimming cycling)
• Anaerobic - resistance (moderate to high) strength training (plyometrics)
• Cardiovascular exercise improves the efficiency of oxygen transfer between the heart and lungs
• standard VO2 max tests

  • cooper VO2 max test
  • multistage fitness test
  • queens college step test
  • rockport fitness walking test
• Resistance exercises are a form of strength training at a moderate to high intensity
• poor posture = muscular imbalance
• Posture - is 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
• pulse raiser - may include cardiovascular exercise with a gradual increase in intensity
• Mobilisation exercises to promote joint movement and pre exercise stretching (static, dynamic or ballistic)
• • Passive warm up - external means (massage)
• • General warm up - rhythmical body movements (jogging, cycling)