FITT P1

• • Fitness - foundation for health and well-being.
• • Exercise - Planned, structured, repetitive movement of body designed to improve or maintain physical fitness.
• • Hypokinetic Diseases include:  Obesity  High blood pressure  High cholesterol  Osteoporosis  Osteoarthritis  Lower back pain  Type 2 diabetes mellitus
• 1. Aerobic/Cardiovascular These types of exercises are low to moderate in intensity using slow twitch muscle fibres
• VO2 max - Maximum Oxygen Uptake
• Standard VO2 max tests include: • 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 Resistance exercises are a form of strength training at a moderate to high intensity using fast twitch muscle fibres
• Isometric – are movements in which contracting muscles stay the same length whilst applying a force (the plank)
• Concentric – causes muscles to shorten as they contract under tension to apply force (upward phase of a bicep curl)
• Eccentric – are the opposite to concentric contractions, muscles lengthen under tension to apply a force (controlled lowering phase of a bicep curl)
• Factors affecting fitness

  • Diet
  • Activities type/level
  • Physical Disabilities
  • Illness and fatigue
  • Drugs
• • Drugs – These can be both social and medical. These should be picked up in pre-exercise screening. If medical drugs are prescribed, exercise clearance may need to be sought from the clients GP. If social drugs are taken this will affect the body in a variety of ways. Training should never take place if you suspect a client has taken recreational drugs.
• • Illness and fatigue – Illness will affect training directly. Depending on the illness, this can be both short and long term. Fatigue will hamper progress. Rest is an essential part of an exercise programme.
• • Physical disabilities – There are many disabilities that can cause physical impairment, however exercise adaptations can help correct/enhance body functioning with targeted exercises.
• • Activity level/type – The frequency, intensity, type and time of activities will be a large factor as to the physiological progressions to the human body.
• • Diet – When exercising, the body requires sufficient quantities of substances for energy, growth and repair. A diet that lacks in quality can lead to fatigue, increased levels of adipose tissue, poor bone growth and slow results in a training programme.
• WARM UP • A warm up is an exercise that gradually builds in intensity at the beginning of a workout.
• PURPOSE OF WARM-UP AND COOL DOWN • When designing an exercise program, it is essential that a specific warm up and cool down are included. These are often neglected by gym users but have an important role in preparing and returning the body to a pre-exercise state to reduce the risk of injury.
• Benefits of warm ups

  • Allow muscles and tendon to become extensible
  • Increase oxygen and essential nutrients to muscle tissue
  • Mirror activities which speed up reaction time
  • Synovial secretion to lubricate joints
  • Psychological preparation for activities
• Types of warm ups

  • Passive warm up
  • General warm up
  • Exercise specific warm ups
• • 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. For example, in football a warm up would include drills and exercises (turns, jumps and lunges) which replicate the players movement patterns within a game.
• • 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.
• • 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.
• COOL DOWN • The purpose of a cool down is to return the body to a pre exercise state.
• Types of stretching (warm ups)

  • Static
  • Dynamic
  • Ballistic
• • Ballistic – These types of stretches involve rapid bouncing movements, which lengthen the muscle to beyond its normal range with the use of momentum. These are not suitable for exercise beginners as they can cause muscle damage and muscle soreness. An example of this would be bouncing to touch your toes in a standing hamstring 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. 8-10 repetitions of each movement are normally completed.
• • Static – This from of stretching is when 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.
• Types of stretching (cooldown)

  • Static(maintenance)
  • Static (developmental)