Fitt 2 midterms

• Fitness


  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.
• Hypokinetic diseases


  Diseases and conditions associated with inactivity and poor fitness
• Hypokinetic diseases


  • Obesity
  • High blood pressure
  • High cholesterol
  • Osteoporosis
  • Osteoarthritis
  • Lower back pain
  • Type 2 diabetes mellitus
• Health benefits of exercise

  • Reduce risk of falling and fractures among older people
  • Effective in treatment of clinical depression
  • Reduction in overall risk of cancer
  • Major independent protective factor against coronary heart disease
• Aerobic/Cardiovascular exercise


  Low to moderate intensity using slow twitch muscle fibres, primarily utilize energy from the aerobic energy system, use large muscle groups in rhythmical movement for extended periods
• Anaerobic/Resistance exercise


  Moderate to high intensity using fast twitch muscle fibres to apply effort or force to overcome a specific load
• Types of muscle contractions in resistance training

  • Isometric
  • Concentric
  • Eccentric
• Long term benefits of resistance training

  • Increased bone density
  • Increased resting metabolic rate
  • Decreased body fat percentage
  • Increased creatine phosphate and adenosine triphosphate stores
  • Decreased blood pressure
  • Decreased blood cholesterol markers
  • Muscular hypertrophy
  • Improved posture
  • Improved core stability
  • Decreased risk of injury
  • Increased range of movement
  • Improved power
  • Improved strength
  • Increase in number and size of mitochondria
  • Improved motor unit firing and ability to recruit motor units
• Long term benefits of cardiovascular training

  • Increased lung capacity/increase in VO2 max
  • Hypertrophy of cardiac tissue
  • Increased blood volume and red blood cell count
  • Increased cardiac output and stroke volume
  • Increased number of capillaries (capillarisation)
  • Reduction in blood pressure
  • Increased number of mitochondria
  • Increase in bone density
  • Lower blood cholesterol markers (reduction in HDL count)
  • Reduction in body fat
• Posture


  The position in which you hold your body in relation to gravity
• Exercises to improve lordosis


  • Strengthen Abdominals
  • Strengthen Gluteals
  • Strengthen Hamstrings
  • Stretch Hip Flexors
  • Stretch Quadriceps
  • Stretch Erector Spinae
• Exercises to improve kyphosis


  • Strengthen Posterior Deltoid
  • Strengthen Trapezius
  • Strengthen Rhomboid
  • Strengthen Infraspinatus and Teres Minor
  • Stretch Latissimus Dorsi
  • Stretch Pectorals
  • Stretch Anterior Deltoi
• Exercises to improve flat back


  • 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
• Factors affecting fitness


  • Diet
  • Activity level/type
  • Physical disabilities
  • Illness and fatigue
  • Drugs
• Warm-up


  An exercise that gradually builds in intensity at the beginning of a workout to prepare muscles, heart rate, blood pressure and body temperature for the forthcoming exercises
• Types of warm-up


  • Passive Warm Up
  • General Warm Up
  • Exercise Specific Warm Up
• Cool down


  The purpose is to return the body to a pre exercise state, may involve a cardiovascular cool down and stretching
• Types of stretching


  • Static (for warm-up)
  • Dynamic (for warm-up)
  • Ballistic (not suitable for beginners)
  • Static (for cool-down, maintenance)
  • Static (for cool-down, developmental)
• Training principles


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

  • Frequency
  • Intensity
  • Time
  • Type
• Delayed Onset Muscle Soreness (DOMS)


  Soreness that occurs after unaccustomed exercise, a sign that overload is too great
• Training methods


  • Continuous training
  • Interval training
  • Circuit training
  • Weight training
  • Plyometrics
  • High Intensity Interval Training
  • Core Training
  • Yoga
  • Tabata
• Yoga is beyond the scope of this manual, yoga instructors are specifically trained for years in the subject
• Benefits of Yoga


  • Relaxation
  • Increased flexibility
  • Increased Respiration
  • Increased Circulation
  • Self-Awareness
• Tabata training


  High intensity interval training that provides an efficient full body workout in a short amount of time, building strength and improving cardio condition while shedding fat
• Republic of the Philippines

  CAVITE STATE UNIVERSITY

  Don Severino de las Alas Campus

  Indang, Cavite

  CSPEAR

  COLLEGE OF SPORTS, PHYSICAL EDUCATION AND RECREATION

  Course Code: FITT2

  Course Title: Fitness Exercises

  Course Description: This course provides core stability, strength and mobility training. It includes goal

  setting exercise progression and regression and periodic assessment for the development of various

  fitness components.
• TOPICS


  • A. Benefits of Exercise
  • B. Proper Warm-up and Cooldown Exercises
  • C. Training Principles
  • D. Application of Fitness
• Fitness

  A condition that helps us look, feel and do our best. It is the foundation for health and well-being.