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
• 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. 

  • Physical activity is a major independent protective factor against coronary heart disease in men and women. 
• EXERCISE CATEGORY

  • The key differences between these two types of exercises are the duration and the exercise intensity.
• 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.
• 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. 
•  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)
• EFFECTS OF EXERCISE ON THE BODY

  The body will adapt to the pressures put upon it if the overload principle is used. When this is applied, the body will develop so that it is better suited to these pressures.
• Poor posture is common in both children and adults, which is usually caused by muscular imbalance.
• Through a combination of stretching and strengthening specific muscle groups postural abnormalities can be improved. 
• • Posture - is the position in which you hold your body in relation to gravity.
• Diet – When exercising, the body requires sufficient quantities of substances for energy, growth and repair.
• 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. 
• • FACTORS AFFECTING FITNESS

  Diet

  Activity level/type

  Physical disabilities

  Illness and fatigue

  Drugs
• A warm up is an exercise that gradually builds in intensity at the beginning of a workout.
• Types of warm up

  • Passive warm up
  • General warm up
  • Exercise specific warm up
• Passive warm up


  Increases body temperature by some external means, for example a bath or massage
• 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
• 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
• The purpose of a cool down is to return the body to a pre exercise state.
• • good indication of when the cool down is complete would be when the participant’s heart rate is reduced to just above the individual's resting heart rate figure.
• • Stretching after the cardiovascular cool down could also reduce the effects of DOMS
•  For Cool Down

  
  

  • STATIC (Maintenance) – cool down stretches are generally static and are held for 15-30 seconds.

  
  

  • STATIC (Developmental) – held for 15 second intervals and are repeated as required, these are used to develop the range of movement at a joint. 
• Static stretching


  Client holds the stretch to the end of the muscles movement, with no movement during the stretch. Correct posture should be maintained, normally held for 8-10 seconds.
• Training

  - the condition of being physically fit for the performance of an athletic exercise or contest

  - Act or science of bringing one such a condition.
• Dynamic stretching


  Controlled movements that reflect the exercise about to be performed, 8-10 repetitions of each movement are normally completed. Seen to be the best way of preparing for exercise.
• Ballistic stretching


  Involve rapid bouncing movements, not suitable for exercise beginners as they can cause muscle damage and muscle soreness. Example would be bouncing to touch your toes in a standing hamstring stretch.
• Training Principles

   

  S – Specificity

  P – Progression

  O – Overload

  R – Reversibility

  T – Tedium
• Specificity


  The special adaptation that is made to the type of demands being imposed
• Progression


  Take the athlete onto a higher level of fitness
• The body will adapt to the stresses placed on every progress you make. It will lead to better results.