FITT 2

• Fitness

  can be designed as a condition that help us look, feel and do our best. It is the foundation of health and well-being
• Exercise

  Planned, structured and repetitive movement of the body designed to improve and maintain physical fitness.
• Hypokinetic Disease includes:

  • Obesity
  • High blood pressure
  • High Cholesterol
  • Osteoporosis
  • Osteoarthritis
  • Lower back pain
  • Type 2 diabetes mellitus
• Exercise category

  • Aerobic/Cardiovascular
  • Anaerobic/Resistance
• Aerobic/Cardiovascular 


  low to moderate in intensity using slow twitch muscle fibres, these primarily utilize energy created from aerobic energy system and typically use large muscle groups in a rhythmical movements for extended period of time
• Cardiovascular Exercise 


  Improves the efficiency of oxygen transfer between the heart and lungs, can be measured using VO2 max test
• Maximal Oxygen Uptake


  Maximum capacity of individuals body to transport and use oxygen during exercise.
• Anaerobic/ Resistance 


  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.
• Various ways in which muscles can be worked during resistance training:

  • Isometric
  • Concentric
  • Eccentric
• Isometric 


  are movements in which contracting muscles stay at the same length while applying force (the plank)
• Concentric

  causes muscles to shorten as they contract under tension to apply force (upward phase of a bicep curl )
• Eccentric


  opposite of concentric, muscles lengthen under tension to apply a force (lower phase of a bicep curl)
• Factors Affecting Exercise

  • Diet
  • Activity level/type
  • Physical Disabilities
  • Illness and Fatigue
  • Drugs
• Warm up


  is an exercise that gradually build in intensity at the beginning of exercise. These prepares muscles, heart rate, blood pressure, and body temperature for the forthcoming exercise.
• Cool down 


  return the body to pre exercise rate
• Types of Warm-up

  • Passive Warm up
  • General Warm up
  • Exercise Specific Warm up
• Passive Warm Up


  increased body temperature by some external means
• General Warm Up

  Increased body temperature by using general rhythmical body movements which use large group muscles
• Exercise Specific Warm up

  Increased body temperature by using specific muscle groups that are going to be used within the exercise after the warm up
• Types of Stretching (For Warm-up)

  • Static
  • Dynamic
  • Ballistic
• Static 


  these types of stretches is when client hold the stretch to the end of the muscle group. There are no movements during this type of stretch.
• Dynamic 


  These type of stretches are seen to be the best way in preparing for exercise. They are controlled movements that reflect the exercise about to be performed
• Ballistic 


  These type of stretches involves rapid bouncing movements, which lengthen the body muscles to beyond the normal range with the use of momentum.
• Types of Stretching (For Cool Down)

  • Static (Maintenance)
  • Static (Developmental)
• Static (Maintenance)


  cool down stretches are generally static and are held for 15-30 seconds.
• Static (Developmental)

  these stretches are held for 15 seconds intervals and are repeated as required, these are used to develop the range of movement at a joint.
• Long term benefits of Resistance Training to the body:

  • Increased resting metabolic rate
  • Decreased body fat range
  • Muscular hypertrophy
  • Improve posture
  • Improve core stability
  • Increased range of movement
  • Improve power
  • Improve strength
• Long term benefits of Cardiovascular Training to the body:

  • Increased lung capacity/increased in VO2 max
  • Hypertrophy of cardiac tissue
  • Increased blood volume and red blood cell count
  • Increased cardiac tissue and stroke volume
  • Increased in number of capillaries
  • Reduction in blood pressure
  • Increased in number of mitochondria
  • Increased in bone density
  • Lower blood cholesterol marker
  • Reduction in body fat
• Training


  condition of being physically fit for the performance of athletic exercise or contest
• Training 


  an act or science of bringing one such in condition
• Training Principles

  • Specificity
  • Progression
  • Overload
  • Reversibility
  • Tedium
• Specificity 


  a special adaptation of that is made to the type of demand being imposed. This principle outlines the need for the program to be tailored to the client's goal
• Progression 


  takes the athlete to higher level of fitness. This is important, as the body will adapt the stress placed every progress that you make
• Overload 


  gradually increase in stress placed upon the body during the exercise training
• Number of variables of a fitness professional can use to increase the working intensity:

  • Increased in weight used while decreasing repetition
  • Slowing repetition down during the set
  • Adding another set to the end of section
  • Decrease the rest period used
• Reversibility


  Once the client has reached the intended goal they will enter the maintenance phase of training. This is when exercise is undertaken to maintain current fitness level
• Tedium


  enjoyable form of training
• FITT PRINCIPLES

  • Frequency
  • Intensity
  • Time
  • Type
• Benefits of Warm-up

  • this heating effect will allow muscles and tendons to become more extensible. This in turn will create more supple muscle fibres and enhance stretching.
  • An increased in oxygen and essential nutrients to muscle tissues, which occurs due to an increase in blood flow through vasodilation.
  • Specific warm-up mirrors that activity about to take place will enhance neural pathways, which speed up the reaction time.
  • Secretion in synovial fluid helps lubricate joints.
  • Physical preparation of physical activity/exercise
• Frequency 


  the numbers of exercise session in a set period