fitness
Post on 30-Dec-2015
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The Balance of Fitness
Overall health requires one to have a healthy mind, a healthy body and a positive outlook.
If the mind is not healthy it will affect the body negatively.
MIND
SpiritBODY
5 Components of Fitness
1.Cardiorespiratory Endurance
2.Muscular Endurance
3.Muscular Strength
4.Flexibility
5.Body Composition
1. Cardiorespiratory Endurance Efficiency of the heart, lungs, and blood vessels
in delivering oxygen and nutrients and removing wastes from the body.
Examples: Running, cycling, cross country skiing
Benefits of Improved Cardiorespiratory
System1. Increased blood flow to working muscles
2. Decrease stress and its effects of the body
3. Decrease risk of heart disease
4. Increased capillary density throughout body
5. “Cognitive Bump” up to 1 hour after training
6. Helps balance hormones
2. Muscular Endurance
Ability of muscle or muscle group to maintain a specific workload for a given period of time.
Eg. Sit-ups, push-ups, chin-ups
3. Muscular Strength The maximum force a muscle can exert
in a single attempt.
Eg. Resistance training
Benefits of Improved Muscular Strength and Endurance
1. Increased metabolism
2. Increased bone density
3. Lower blood pressure
4. Reduced body fat
5. Balance hormones
4. Flexibility Ability to move freely throughout a full,
non-restricted, pain free range of motion about a joint of series of joints
Eg. Stretching, yoga, diving, gymnastics
Benefits of Improved Flexibility
1. Injury Prevention
2. Prevents muscle strains
3. Prevents low back pain
4. Improved posture
5. Leads to increased strength and speed
5. Body Composition Refers to the ratio of lean body mass and
fat mass.
Lean body mass includes muscle, bone, blood, water
Percentage Body Fat (Athletes) Males: 6-14%
Females: 14-20%
Body Composition
BODY FAT: Fat cells also known as adipocytes, effect health in 2 ways. The number and size of adipocytes determine the percentage of fat in the body.
Healthy woman 17-25% fat
Healthy man 9-17% fat
Body needs a minimum amount of fat : cushion and protect organs, absorb vitamins, warmth/insulation, menstruation/child-bearing
Methods of Appraising Body Composition
1. Body Mass Index Chart/Calculations
common chart indicating weight based on height
Neglects: Amount of Muscle and Skeletal Dimensions
2. Pinch an Inch
Guideline: If you are able to pinch an inch of fat you are too fat?
Does not give accurate scientific results!
Methods of Appraising Body Composition
3. Skin Fold Measurements
By measuring skin folds in selected sites of the body, calculations can be made to determine the percentage of fat a person has
Fairly accurate if done properly
Methods of Appraising Body Composition
4. Hydrostatic Weighing
Uses density to determine the percentage of fat in the body
Submersed in water tank
Methods of Appraising Body Composition
What is Training/Exercise
Exercise is physical activity that is planned, structured, and repetitive for the purpose of conditioning any part of the body.
Exercise is used to improve health, maintain fitness and is important as a means of physical rehabilitation.Makes the body more efficient
F.I.T.T. Principle Used when designing an exercise program
F = Frequency
I = Intensity
T = Time
T = Type
1. Frequency
The amount of time per week spent training
General guidelines to improve overall fitness is 3-5 x per week
Depends on individual’s level of fitness, aspirations, and type of training
2. Intensity
How hard an individual trains.
The intensity of the workout is usually determined by the heart rate.
Calculating Your Target Heart Rate
Maximum Heart Rate – the maximum number of times your heart can beat in one minute.
Calculate your Maximum Heart Rate (M.H.R.)
M.H.R. = 220 – age
Eg. 17 yr old
M.H.R. = 220 – 17 years old
M.H.R. = 203 beats/min
Calculating Your Target Heart Rate
2. Calculate your Target Training Zone
Your target training zone is 60-90% of your M.H.R.
Lower Heart Rate = (220 – age) x .6
Higher Heart Rate = (220 – age) x .9 (trained)
Therefore your Target Heart Rate is between _______ and ________ beats per minute.
3. Time
Amount of time spent in a single training session
Depends on athlete’s level of fitness, aspirations, and type of training
4. Type
What methods of training are you using.
Eg. Aerobic, Anaerobic, both
Depends on level of fitness, goals, and sport or activity for which the individual is training
Other Training Principles
1. The Principle of Overload
2. The Principle of Progression
3. The Principle of Specificity (S.A.I.D)
4. The Principle of Individual Differences
5. The Principle of Reversibility
6. The Principle of Diminishing Returns
1. Principle of Overload To get stronger, the body must perform tasks that
are more challenging than those to which it is accustomed.
Physiological (Physical) Overload:
Greater Intensity - more reps, more sets, more exercises, heavier weights
Increase Time - longer workouts
Greater Frequency – train more often emotional
Types of Training – switch from aerobic to anaerobic, start training both
Psychological (Brain) Overload: motivation, resiliency (rebounding from a bad loss or performance)
2. Principle of Progression There is an optimal amount of overload
that should be achieved and an optimal time frame for this overload to occur. Overload should be implemented gradually for maximum returns and reduced risk of injury.
3. Principle of Specificity In order for specific outcomes to occur,
training must be specific to those outcomes
EG. If you need to Improve your vertical jump, your exercise prescription should include explosive power such as exercises that target the legs
4. Principle of Individual Differences
Every athlete has a different physical and psychological makeup
Pre-training fitness levels
Goals
Age and gender
Ability to recover from workouts
Ability to recover from injury
5. Principle of Reversibility “Use it” or “Lose it”
Loss of one’s edge/intensity
Atrophy (muscle decreasing in size and weakening)
Reasons include: injury, reduced training, overtraining, burnout
6. Principle of Diminishing Returns
A person’s training gains will reflect that person’s prior level of training
Performance Plateau
Must change exercise prescription
TRAINING METHODS
1. Resistance Training
2. Interval Training
3. Plyometric Training
4. Concurrent Training
5. Fartlek Training
6. Periodization
1. ResistanceMoving or lifting with some form of
resistance
Resistance: weights, body weight, tubing, elastic bands, parachute, kettle bells, tire
Broken down into number of: sets, repetitions, rest, tempo (speed of repetition), loads, and volume
Tempo: speed of concentric and eccentric contractions.
Eg. 2 seconds for concentric contraction,
3 seconds for eccentric contraction
2. IntervalAlternating periods of intensity within a
given workout
Benefits both anaerobic and aerobic systems
Considerations:
1. length of intense period
2. Intensity
3. length of rest
4.number of repetitions
3. Plyometrics“Stretch-shortening exercises”
Examples include: bounding, hopping, jumping, box jump drills
Used to develop strength and power
Caution: should not be used until athletes have a solid training base.
4. Concurrent
Training all energy systems at the same time
Different types of training simultaneously
Great for general fitness!!!
Usually performed during the off-season
Ideal for keeping variety in a program
Helps reduce chance of burnout!!!
5. Fartlek
Means “speed play”
Includes increasing and decreasing speeds Eg. Sprint for 30 seconds, run slow for 2 minutes and repeat)
May change with terrain or how one feels.
6. Periodization
Breakdown of year-long training
Three major seasons: off-season, pre-season, in-season
1. Macrocycle - the year or years
2. Mesocycle - months or weeks
3. Microcycle - day(s) or week
The Role of The Energy Systems
The body possesses THREE different methods to produce energy.
1. Anaerobic Alactic
2. Anaerobic Lactic
3. Aerobic
Each method has strengths and limitations.
Training can affect one or all energy systems.
1. Anaerobic Alactic Energy System
High speed explosive movements (85-100% of maximum intensity)
Eg. 100m sprint, long jump, lifting heavy object, climbing stairs
The dominant source of energy for the first 10-15 seconds of exercise.
Limitations:
Quickly tapers off after 15 seconds
Takes 2-5 minutes to replenish energy stores
Anaerobic Alactic Energy System cont’d
How to train the Anaerobic Alactic System
1. Short training sets (5-15 seconds)
2. Long rest periods between sets (allow full recovery: 3-5 minutes)
3. High intensity training (heavy weights/resistance, fast running, quick movements)
2. Anaerobic Lactic Energy Systems
High speed explosive movements, generally 75%-85% of maximal intensity
Any exercise lasting 20 seconds to 3 minutes
Moderately high intensity and volume training
Limitations:
Takes approximately 15 seconds to produce energy
Dominant energy system for up to 3 minutes.
2. Anaerobic Lactic Energy Systems
How to train the Anaerobic Lactic System:
1.Training sets that are over 20 seconds and under 3 minutes
2. Relatively heavy weights/resistance.
3.High intensity (75 – 85% of maximum heart rate)
4.Ratio for work/rest is 1:2
3. Aerobic System Repetitive movements, generally 50%-75%
of max intensity
Short or no rest periods between sets
Moderately low intensity and high volume training
Limitations:
Takes 3 minutes to become the dominantenergy source
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