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 - Planned, structured, repetitive movement of body designed to improve or maintain physical fitness.
• The term hypokinetic describes many of the diseases and conditions associated with inactivity and poor fitness and first originated in the book Hypokinetic Disease (Kraus & Raab, 1961).
• Hypokinetic Diseases include: 

  Obesity 

   High blood pressure 

  High cholesterol

   Osteoporosis 

   Osteoarthritis 

   Lower back pain 

  Type 2 diabetes mellitus
• Physically active people have a 33-50% lower risk of developing type 2 diabetes compared with inactive people. The preventative effect is particularly strong for those at high risk of developing type 2 diabetes, as it can reduce their risk of developing the disease by up to 64%
• 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.
• Physical activity is associated with a reduction in overall risk of cancer. In colon cancer, the most active individuals have, on average, a 40-50% lower risk than the least active. Women with higher levels of physical activity have about a 30% lower risk of breast cancer than the least active
• Physical activity is a major independent protective factor against coronary heart disease in men and women. Inactive and unfit people have almost double the risk of dying from coronary heart disease compared with more active and fit people. People at high risk of coronary heart disease may benefit even more from physical activity compared with people at lower risk. Physical activity also significantly reduces the risk of a stroke and provides effective treatment of peripheral vascular disease
• 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. For example,cycling, swimming and running
• Cardiovascular exercise improves the efficiency of oxygen transfer between the heart and lungs, this can be measured using VO2 max. VO2 max is the maximum capacity of an individual’s body to transport and use oxygen during exercise.
• Absolute values of VO2 max are typically 40-60% higher in men than in women.” 
• 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 to apply effort or force to overcome a specific load. Energy for resistance training is primarily anaerobic (without oxygen) in both the ATPPC and lactate systems.
• 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)
• Posture - is the position in which you hold your body in relation to gravity.
• Lordosis Exercise Requirements: an exaggerated inward curve of the spine that typically affects the lower back
• Strengthen Abdominals - abdominal muscles support the trunk, allow movement and hold organs in place by regulating internal abdominal pressure.
• Strengthen Gluteals - a gluteus muscle in the buttocks.
• Strengthen Hamstrings - You use these muscles to walk, climb stairs, do squats and perform many other leg movements
• lordosis exercise

  -Stretch Hip Flexors 

  -Stretch Quadriceps 

  -Stretch Erector Spinae
• Kyphosis Exercise Requirements: 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.
• Strengthen Posterior Deltoid- Rear delts that help move your arm backward
• Strengthen Trapezius - either of a pair of large triangular muscles extending over the back of the neck and shoulders and moving the head and shoulder blade.
• Strengthen Rhomboid - are important in upper limb movement and stability of both the shoulder girdle and scapula
• Strengthen Infraspinatus and Teres Minor - It assists in adduction and extension of the shoulder
• Stretch Latissimus Dorsi - adducts, extends, and internally rotates the shoulder
• Stretch Pectorals – breast
• Stretch Anterior Deltoid- The front delts that help move your arm forward
• Flat Back Exercise Requirements: Strengthen Posterior Deltoids • Strengthen Trapezius • Strengthen Rhomboids • Strengthen Infraspinatus and Teres Minor • Strengthen Hip Flexors
• • Strengthen Quadriceps • Stretch Gluteals• Stretch Hamstrings • Stretch Pectorals • Stretch Abdominals
• 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.
• 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.
• Physical disabilities – There are many disabilities that can cause physical impairment; however, exercise adaptations can help correct/enhance body functioning with targeted exercises.
• 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.
• 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.
• 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.
• A warm up is 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.