PAthfit

• Physical fitness program


  Integrated regimen of physical activities catering to one or more specific need such as functional, skill-related and/or health-related fitness
• Importance of physical fitness

  • Save money
  • Increase your life expectancy
  • Reduce your risk of injury
  • Improve your quality of life
  • Stay active
  • Improve your health
• Principles of training


  Set of guidelines that help you when trying to develop any component of fitness from the physical factor
• Specificity


  • Your development plan needs to be specific
• Progression


  • Needs to become gradually more challenging
• Overload


  • Complements progression
• Microcycle


  Shortest training cycle
• Types of training

  • Resistance training (weight training)
  • Plyometric training
• Resistance training


  • Improves strength, power or muscular endurance
  • Involves resistance, repetitions, and sets performed
  • Using dumbbells, barbells, resistance machines, pulleys
  • Contracting a muscle against a resistance
• Plyometric training


  • Used to increase power (strength x speed) and strength
  • Eccentric (lowering and landing) contraction where muscles lengthen under tension
  • Concentric contraction, where muscles shorten under tension (upwards phase of a squat)
• Training methods to improve cardiovascular fitness and muscular endurance

  • Continuous Training
  • Fartlek training
  • Interval training
  • Circuit Training
• Continuous Training

  Low-intensity exercise for long periods of time without a rest or break
• Fartlek training


  Speed play and is a form of continuous training during which the speed or terrain of the activity is varied so that both aerobic and anaerobic energy systems are stressed
• Interval training


  Involves periods of exercise or work followed by periods of rest
• Circuit Training


  Series of exercises, known as stations, being performed one after the other
• How to achieve my fitness goals

  • Set long-term goals
  • Set short-term goals
  • Measure your progress
  • Make your short-term goals attainable
  • Follow the plan
  • Find motivation
  • Reward yourself
• Exercise


  Involves engaging in physical activity and increasing the heart rate beyond resting levels
• FITT principle


  Tried-and-true method of putting together an efficient workout plan
• Frequency


  How often
• Intensity


  How difficult
• Max heart rate (MHR)

  220 minus your age = MHR
• Target heart rate zone

  Aerobic exercise is when your heart rate reaches between 70 and 85 percent of your MHR
• Type

  Kind of exercise
• Cardio


  • Running
  • Swimming
  • Walking
  • Dancing
  • Aerobics routines
  • Cycling
• Strength training

  • Squats
  • Pushups
  • Pullups
  • Sit-ups
• Types of exercise

  • Aerobic exercise
  • Strength building
  • Balance training
  • Endurance
  • Flexibility
• Moderate intensity exercise


  Activity that increases your breathing rate slightly and makes you a bit warmer and your heart beat slightly faster
• Vigorous or high intensity exercise


  Gets you sweaty and out of breath
• Intensity Exercise


  How hard your body is working during physical activity
• Examples of the Basic Movement Patterns

  • Hip Hinge
  • Hip Dominant
  • Vertical Push
  • Vertical pull
  • Horizontal Push
  • Horizontal pull
• Dietary Plan


  Set of scheduled meals in order to achieve different metabolic and health goals, such as weight loss, sugar control, muscle gain
• Body type, or somatotype


  Idea that there are three generalized body compositions that people are predetermined to have; theorized by Dr. W.H. Sheldon back in the early 1940s
• Endomorphs


  • Rounded and soft
  • Stockier bone structures with larger midsection and hips
  • Carries more fat throughout the body
  • Gains fat fast and loses it slow
• Mesomorphs


  • Square and muscular
  • Medium bone structure with shoulders wider than the hips
  • Developed athletic musculature
  • Efficient metabolism; mass gain and loss both happen with relative ease
• Ectomorphs


  • Thin and fine-boned
  • More narrow shoulders and hips in respect to height
  • Relatively smaller muscles in respect to bone length
  • Naturally fast metabolism makes it difficult for many to gain mass
  • Potentially indicative of disordered eating (e.g., anorexia, bulimia) when BMI is ≤17
• Physical activity


  • Bodily movement produced by skeletal muscles that requires energy expenditure
  • Any movement that increases your heart rate and breathing
• Physical activity guidelines


  • 0 to 4 years - 180 minutes daily, spread throughout the day
  • 5 to 17 years - 60 minutes each day of moderate- to vigorous-intensity physical activity
  • 18 years and older - 150 minutes each week of moderate- to vigorous-intensity physical activity, in bouts of 10 minutes or more
• Moderate intensity


  You can talk but not sing a song while doing an activity (brisk walking, playground activities, and bike riding)
• Vigorous intensity


  You are not able to say more than a few words without pausing for a breath (running and swimming)
• Strength and balance

  • Lifting weight
  • Tai Chi
  • Yoga