TOPIC 2 PE

• FITT


  Frequency, intensity, time, and type
• FITT is one way to remember the general guidelines for what should be included in a fitness plan
• Each family member's fitness goals will be different based on age, sex, current fitness level, and available resources
• It's important to talk with your doctor if you have any questions
• Frequency


  Do some type of physical activity every day
• Intensity

  1. Choose an activity that is at least moderate in intensity

  2. Try to add a few more vigorous activities over the week

  3. Vigorous activity is activity that makes you breathe hard and sweat (reaching a certain heart rate is not necessary)
• Flexibility


  One of the most often neglected aspects of a fitness program
• Muscles that lack flexibility

  • Do not move as well
  • Can restrict the movement of our joints
  • Increase the risk of injury
• Flexibility type exercise


  Best done when the muscle is warm
• Active short duration flexibility exercises

  1. 5-10 seconds

  2. Performed as part of a warm-up
• Static flexibility exercises

  1. Held for longer durations, 30-60 seconds

  2. Performed at the conclusion of the exercise session
• Resistance training


  Allows the body to retain and increase muscle mass
• When we lose muscle mass

  We not only lose strength but decrease our metabolism
• Increases in strength


  Allow us to perform our everyday activities a little easier
• Resistance training sessions

  1. Can be performed two or more times a week

  2. Should incorporate all the major muscle groups
• Amount of resistance and repetitions

  Dependent on what your overall goals are
• The same muscle groups should not be exercised on successive days
• Forty-eight hours rest should be given between strength sessions of the same muscle groups
• Endurance - specifically Aerobic Endurance, is probably the most frequently participated in aspect of fitness due to its wide-ranging benefits.
• To be effective aerobic exercise should be optimally performed four times a week for 30 minutes or more at a training heart rate of 50-90%.
• Exercise should be one that elevates your heart rate into your target range, is continuous in nature, and uses large muscle groups.
• Warm-up


  To warm your body and prepare it for the exercises to come
• Warm-up


  1. Activities at a slower pace and reduced intensity

  2. Increase body temperature, warming up muscles

  3. Increase blood flow and flexibility

  4. Mild sweating, but not tired or fatigued

  5. Increase heart rate and breathing
• Warm-up


  • Promotes blood flow to muscles to provide more oxygen and nutrients
  • Increases muscle flexibility and makes exercises easier to complete
  • Increases reaction time and prepares nerve pathways for exercise
  • Prepares you mentally for upcoming exercises
• Warm-up exercises


  • Leg bends
  • Leg swings
  • Shoulder/arm circles
  • Jumping jacks
  • Jumping rope
  • Lunges
  • Squats
  • Walking or slow jog
  • Yoga
  • Torso twists
  • Standing side bends
  • Lateral shuffle
  • Butt kickers
  • Knee bends
  • Ankle circles
• Solely stretching as a warm-up will not warm you up properly. A dynamic warm-up (also called dynamic stretching) is more effective.
• Dynamic warm-up


  Moving multiple muscles and joints, instead of holding still while stretching (also called static stretching)
• A warm-up should last approximately 5 to 10 minutes. Choose a warm-up that mimics the exercises you will be doing.
• Ballistic stretching


  Uses the momentum of a moving body or a limb in an attempt to force it beyond its normal range of motion
• Ballistic stretching


  • Stretching or "warming up" by bouncing into (or out of) a stretched position, using the stretched muscles as a spring which pulls you out of the stretched position
  • Not considered useful and can lead to injury
  • Does not allow your muscles to adjust to, and relax in, the stretched position
  • May instead cause them to tighten up by repeatedly activating the stretch reflex
• Dynamic stretching


  Involves moving parts of your body and gradually increasing reach, speed of movement, or both
• Do not confuse dynamic stretching with ballistic stretching
• Dynamic stretching


  • Consists of controlled leg and arm swings that take you (gently!) to the limits of your range of motion
  • No bounces or "jerky" movements
  • Examples include slow, controlled leg swings, arm swings, or torso twists
• Active stretching


  • Also referred to as static-active stretching
  • An active stretch is one where you assume a position and then hold it there with no assistance other than using the strength of your agonist muscles
• Active stretching


  • Bringing your leg up high and then holding it there without anything (other than your leg muscles themselves) to keep the leg in that extended position
• Active stretching

  • The tension of the agonists helps to relax the muscles being stretched (the antagonists) by reciprocal inhibition
  • Increases active flexibility and strengthens the agonistic muscles
  • Usually quite difficult to hold and maintain for more than 10 seconds and rarely need to be held any longer than 15 seconds
  • Many of the movements (or stretches) found in various forms of yoga are active stretches
• Passive stretching


  Also referred to as relaxed stretching, and as static-passive stretching
• Passive stretch


  • You assume a position and hold it with some other part of your body, or with the assistance of a partner or some other apparatus
  • The splits is an example of a passive stretch (in this case the floor is the "apparatus" that you use to maintain your extended position)
• Static stretching

  Stretching a muscle (or group of muscles) to its farthest point and then maintaining or holding that position
• Passive stretching


  A relaxed person is relaxed (passive) while some external force (either a person or an apparatus) brings the joint through its range of motion