fitt

• FITNESS 


  Can be described as a condition that help 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 for fitness
• Hypokinetic 


  Describes many of the diseases and conditions associated with inactivity and poor fitness and first originated in the book (Kraus & Raab, 1961)
• Hypokinetic Diseases include:

  1. Obesity
  2. High blood pressure
  3. High cholesterol
  4. Osteoporosis
  5. Osteoarthritis
  6. Lower back pain
  7. Type 2 diabetes mellitus
• Aerobic/Cardiovascular 


  This type of exercises are low to moderate in intensity using slow twitch muscle fibers.
• Anaerobic/Resistance 


  Are a form of strength training at a moderate to high intensity using fast twitch muscle fibers 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
• Concentric 


  Causes muscles to shorten as they contract under tension to apply a force
• Eccentric 


  Are the opposite to concentric contractions, muscles lengthen under tension to apply a force
• Effects of Exercise on the Body

  The body will adopt to the precious put upon it if the overload principle is used. When this is applied the body will develop so that it is better suited to this pressures. The type of training undertaken will promote different adaptations.
• Effects of Exercise on Posture


  Purpose theory is common in both children and adults, which is usually caused by muscular imbalance. There are many causes of poor posture within a modern lifestyle.
• Posture 


  Is the opposition 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, 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 


  This can be both social and medical. This should be picked up in free exercise screening if a medical drugs are prescribed exercise clearance may need to be sought from the client's 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.
• PURPOSE OF WARM UP AND COOL DOWN


  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.
• 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
• Passive Warm up 


  Increases body temperature by sound external means for example a butt or massage this however is not the most appropriate method to prepare muscles for exercise
• General Warm up 


  Increases body temperature by using general arithmetical body movements which use large muscles groups examples of movement 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.
• Cool Down 


  The purpose of a cool down is to return the body to a pre-exist state. This may involve a cardiovascular cool down lasting 5-10 minutes in which the working intensity is gradually reduced by reducing the speed and resistance allowing a gradual in decrease in temperature heart rate and blood pressure back to resting level.
• Static


  This form of stretching is when the client holds the stretch to the end of the muscles movement. There is no movement during this type of stretch correct posture should be maintained during stretches which are normally held for 8 to 10 seconds
• Dynamic 


  These types of stretches are seem to be the best way of preparing for exercise they are controlled movements that reflect the exercise about the specific perform 8-10 repetitions of each movement are normally completed
• Ballistic 


  These types of stretches involve rapid bouncing which lengthen the muscles to beyond its normal range with the use of momentum
• Static (maintenance)


  Cool down stretches are generally static and are held for 15-30 seconds
• Static (developmental)


  This stretches are held for 15 seconds intervals and are repeated as required these are used to develop the range of movement at a joint firstly the stretch would be held for 15 seconds maintaining correct posture once the tension has reduced within the muscles the stretch will be possibly increased and help for a further 15 seconds repeat as necessary
• Training Principles and Methods


  When designing an exercise program a fitness professional has six main training principles to apply as applicable to the client's goals this principles can be applied to both health and fitness related goals however fitness goals are usually more specific and focus on improving or maintaining one or more of the five components of physical fitness
• TRAINING 


  The condition of being physically fit for the performance of an athletic exercise or contest. Act our science of bringing one such a condition.
• Specificity 


  The special adaptation that is made to the type of demands being imposed this principle outlines the needs for the program to be tailored to the client's goals the training will need to be specific to the final outcomes desired
• Progression 


  Take the athlete onto a higher level of fitness. This is important as the body will adapt to the stress placed on every progress you make it will lead to better results.
• Overload 


  Is essential when designing a program this is the gradual increase of stress placed upon the body during exercise training.
• 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 levels it will ensure that a training stimulus is still present therefore reducing the risk of a decline in fitness levels.
• Tedium 


  Enjoyable form of trainings
• FREQUENCY 


  Number of exercise sessions
• Intensity 


  It is the level of work
• Time 


  Duration of a given session
• Type


  Choice of activity
• Continues Training 


  Exercising without rest intervals