benefits of skill-related fitness performance tests for skill- related fitness specific exercise...

Benefits of Skill-Related Fitness

Performance Tests for Skill-Related Fitness

Specific Exercise Considerations

Exercise-Related Injuries

Exercise and Aging

Leisure-Time Physical Activity

Preparing for Participation in Sports

Periodization

Chapter 9

Skill Fitness and Fitness Programming

CHAPTER

OUTLINE

Key TermsSkill-related fitness: Fitness components important for success in skilful activities and athletic events

Components:Agility

Balance

Coordination

Power

Reaction time

Speed





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Periodization

Key TermsAgility: Ability to change body position and direction quickly and efficientlyBalance: Ability to maintain the body in proper equilibriumCoordination: Integration of the nervous and muscular systems to produce correct, graceful, and harmonious body movements

Power: Ability to produce maximum force in the shortest timeReaction time: Time required to initiate a response to a given stimulusSpeed: Ability to propel the body or part of the body rapidly from one point to another





Exercise and Aging



Periodization

Start at point A, with back to free-throw line. When given the "go" command, side step from A to B (no crossover steps), backpedal from B to D,sprint forward from D to A,again backpedal from A to C,sprint forward from C to B, andsidestep from B to the finish line at A.Stopwatch is started at the "go" command and stopped when you cross the finish line. Take a practice trial and then use the best of two trials for final test score.

9.1Agility Assessment: SEMO Agility Test

Balance Assessment:One Foot-Stand Test

Use flat, smooth floor. Remove shoes and socks and stand on your preferred foot, placing the other foot on the inside of the supporting knee, and hands on hips. At the the "go" command, raise heel off the floor and balance as long as possible without moving the ball of the foot from its initial position.





Exercise and Aging



Periodization

Place right hand, with thumb up, on can 1 with elbow bent. At the start command, turn cans of soda pop upside down, placing can 1 inside circle 2, followed by can 2 inside circle 4, and then can 3 inside circle 6.Immediately return all three cans, starting with can 1, then can 2, and can 3, turning them right side up to original placement. On this "return trip," grasp the cans with the hand in a thumb-down position.The round-trip procedure is performed twice for one trial.

9.2Coordination Assessment: Soda Pop Test

Stand with feet several inches apart, centered on the tape measure, and toes just behind the takeoff line.

Swing arms backward and bend knees and perform the jump by extending knees and swinging arms forward and jump as far as possible.

9.3Power Assessment: Standing Long Jump

Reaction Time Assessment: Yardstick Test

Hold tips of thumb and fingers in a "ready-to-pinch" position, about 1 inch apart and 3 inches beyond the edge of table.The yardstick is held so the zero point of the stick is even with the upper edge of the thumb and index finger.React by catching the stick when it is dropped. Do not look at the administrator's hand or move your hand up or down while trying to catch the stick.





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Speed Assessment:50-Yard Dash

Sprint 50 yards as fast as you are able to do so.

A starter raises one arm and asks, "Are you ready?" and the gives the command "go" while swinging the raised arm downward as a signal for the timer at the finish line to start the stopwatch.





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9.1Percentile Ranks and Fitness Category forSkill-Related Fitness Components—Men

9.2Percentile Ranks and Fitness Category forSkill-Related Fitness Components—Women

9.3Skill-Fitness Categories

Fitness TrainingOne fun aspect of exercise is that you can choose from many different activities to promote fitness

No single activity develops overall fitness

The extent of contribution to various fitness components varies among activities

You may select one or a combination of activities for your fitness program

The choice of fitness activity should be based on personal enjoyment, convenience, and availability





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Popular Aerobic ActivitiesWalking

Hiking

Jogging

Water-deep jogging

Stair climbing

Water aerobics

Cycling

Spinning

Cross-training

Racquet Sports





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Popular Aerobic ActivitiesAerobics

High impact

Low impact

Moderate impact

Step aerobics

Swimming

Rope skipping

Cross-country skiing

In-line skating

Rowing





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Critical ThinkingSports participation is a good predictor of exercise adherence later in life. What previous experiences have you had with sports participation?Were these experiences positive, and what effect do they have on your current physical activity patterns?





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Specific Exercise Considerations:Cardiovascular Disease

How much aerobic exercise is required to decrease the risk for cardiovascular disease?

Research has not yet indicated the exact amount

It appears that 300 calories expanded through daily physical activity significantly decreases risk

Clinical data suggest thatMore than 1,500 weekly calories are required to stop the progression of atherosclerotic lesions

Over 2,200 calories per week (the equivalent of 5 to 6 hours of weekly exercise) are needed for regression of lesions





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Specific Exercise Considerations:Asthma

Can people with asthma exercise?Asthma is a condition that causes difficulty in breathing

In a few people, asthma can be triggered by exercise itself (EIA)

Asthmatics should obtain proper medication prior to initiating an exercise program

A regular program is best

During the initial stages of exercise, an intermittent program is recommended





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Specific Exercise Considerations:Asthma

Can people with asthma exercise?Gradual warm-up and cool-down are essentialExercise in warm and humid conditions is beneficialFor land-based activities, drinking water before, during, and after exercise is helpfulAn exercise mask is recommended during the winter monthsExercising with someone else who understands the condition is importantAlways carrying medication to workouts is essential





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Specific Exercise Considerations:Diabetes

What precautions should diabetics take with respect to exercise?

Consult a physician before starting an exercise program

Wear a bracelet that identifies the condition

For Type 1 diabeticsConsume 15 to 30 grams of carbohydrates during each 30 minutes of intense exercise

Ingest a carbohydrate snack after exercise





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ACSM GuidelinesBurn at least 1,000 calories per week

Exercise at low-to-moderate intensity 5 days per week for 30 minutes each session

Check blood glucose levels before and after exercise

Schedule exercise 1 to 3 hours after a meal

Avoid exercise when insulin is peaking





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ACSM GuidelinesBe ready to treat low blood sugar with a fast-acting source of sugarDiscontinue exercise immediately if a reaction is about to occurWhen exercising outdoors, do so with someone who knows what to do in a diabetes-related emergencyStrength train twice per week





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Specific Exercise Considerations:Pregnancy

Is exercise safe during pregnancy? Recommendations for pregnant women with no additional risk:

Do not start a new or more rigorous exercise program without proper medical clearance

Accumulate 30 minutes of moderate-intensity physical activities on most days of the week

Exercise at an intensity level between "fairly light" and "somewhat hard" using the Rate of Perceived Exertion (RPE) scale

Gradually switch from weight-bearing and high-impact activities like jogging and aerobics, to nonweight-bearing/lower-impact activities such as walking, stationary cycling, swimming, and water aerobics





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Avoid exercising at an altitude above 6,000 feet (1,800 meters) and scuba diving

Women who are accustomed to strenuous exercise may continue to do so in the early stages of pregnancy, but should gradually decrease the amount, intensity, and exercise mode as pregnancy advances

Pay attention to the body’s signals of discomfort and distress and never exercise to exhaustion—when fatigued, slow down or take a day off





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To prevent fetal injury, avoid activities that involve potential contact, loss of balance, or cause even mild trauma to the abdomen (soccer, basketball, volleyball, Nordic or water skiing, ice skating, road cycling, horseback riding, or motorcycle riding)

Do not exercise for weight-loss purposes during pregnancy

Get proper nourishment (150 to 300 extra calories per day) and eat a small snack or drink some juice 20 to 30 minutes prior to exercise

Prevent dehydration by drinking a cup of fluids 20 to 30 minutes

before exercise and a cup of liquid every 15 to 20 minutes during





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During the first 3 months in particular, avoid exercising in the heat and wear clothing that allows for proper dissipation of heat (a body temperature above 102.6° F or 39.2° C can harm the fetus)

After the first trimester, avoid exercises that require lying on the back; this position can block blood flow to the uterus and the baby

Stretching exercises are to be performed gently because hormonal changes during pregnancy increase the laxity of muscles and connective tissue (these changes facilitate delivery, they also make

women more susceptible to injuries during exercise)





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Contraindications to exercise during pregnancy; stop exercising and seek medical advice if you experience any of the following:

Unusual pain or discomfort, especially in the chest or abdominal area or

Cramping, primarily in the pelvic or lower back areas

Muscle weakness, excessive fatigue, or shortness of breath

Abnormally high heart rate or a pounding(palpitations) heart rate

Decreased fetal movement





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Contraindications to exercise during pregnancy; stop exercising and seek medical advice if you experience any of the following:

Insufficient weight gain

Amniotic fluid leakage

Nausea, dizziness, or headaches

Persistent uterine contractions

Vaginal bleeding or rupture of the membranes

Swelling of ankles, calves, hands, or face





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Specific Exercise Considerations:Clothing

What type of clothing should I wear when I exercise?

Clothing should fit comfortably and allow free movement

Select clothing according to temperature, humidity, and exercise intensity

Avoid nylon and rubberized materials

Choose fabrics made from polypropylene, Capilene, Thermax, or any synthetic material that wicks moisture





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Specific Exercise Considerations:Clothing

How should I dress for exercise in the cold?Wear several layers of lightweight clothing (warm air is trapped between layers)

The first layer should wick moisture awayNext, wear a layer of wool, dacron, or polyester fleeceThe outer layer should be waterproof, wind-resistant, and breathable

Use a ski or face mask to protect the faceIn extreme cold, insulate exposed skin with petroleum jelly





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Specific Exercise Considerations:Heat

What are the guidelines for exercise inthe heat?

Heat is defined as an air temperature above 90° F with a relative humidity above 60% or a wet-bulb globe thermometer reading above 82.4° F

Only minimal clothing is necessary during exercise in the heat





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Periodization

Specific Exercise Considerations:Heat Cramps

Symptoms include cramps, spasms, muscle twitching

To relieve heat cramps: stop exercising, get out of the heat, massage the painful area, stretch slowly, drink plenty of fluids (you may use water, fruit drinks, or electrolyte beverages)





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Periodization

Specific Exercise Considerations:Heat Exhaustion

Symptoms include fainting; dizziness; profuse sweating; cold, clammy skin; weakness; headache; rapid, weak pulse

Stop and find a cool place to rest the person; if conscious, provide cool water to drink (do not give water to an unconscious person)

Loosen or remove clothing and rub body with a cool, wet towel, or ice packs

Place person in a supine position with the legs elevated8 to 12 inches

If not fully recovered in 30 minutes, seek immediatemedical attention





Exercise and Aging



Periodization

Specific Exercise Considerations:Heat Stroke

Symptoms includeDisorientation

Warm, dry skin

No sweating

Rapid, full pulse

Vomiting

Diarrhea





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Periodization


104–105° F body temperature:Individual may feel a cold sensation in the trunk of body, goose bumps, nausea, throbbing in the temples, and numbness in the extremities

May become incoherent

105–107° F body temperature:Disorientation, loss of fine-motor control, and muscular weakness set in

106° F and above:Serious neurologic injury and death may be imminent





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Periodization


Requires immediate emergency medical attention; proper initial treatment of heat stroke is critical

Request help and get the person into a cool, humidity-controlled place

While waiting to be taken to emergency room, keep individual in semi-seated position, spray body with cool water and rub with cool towels; place cold packs in areas with abundant blood supply

In any case of heat-related illness, if the person refuses water, vomits, or starts to lose consciousness, call for an ambulance immediately (911)





Exercise and Aging



Periodization

Exercise-Related InjuriesThe four most common causes of injuries

High-impact activities

Rapid conditioning programs

Improper shoes or training surfaces

Anatomical predisposition





Exercise and Aging



Periodization

R.I.C.E.

Standard treatment for acute exercise-related injuries = R I C E

R = rest

I = ice application

C = compression

E = elevation





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Reference Guide for Exercise-Related Problems

9.5

Aging & ExercisePhysical activity provides psychological and physical benefits to older adultsRegular physical activity promotes functional independenceCardiorespiratory endurance training helps to increase physical capacity, decrease the risk for disease, improve health status, and increase life expectancyStrength training decreases the rate at which strength and muscle mass are lostRecommended body composition is best maintained through a regular physical activity program





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Aging & ExerciseMaximal oxygen uptake in nonexercisers decreases at twice the rate of regular exercisers

Strength gains close to 200% have been found in previously inactive adults over age 90

Improved flexibility enhances mobility skills, promoting independence because it helps older adults successfully perform activities of daily living





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Periodization

Active Leisure TimeUse free time to participate in physical activities:

Leisure walking and hiking

Gardening and yard work

Occupational work and chores

Moderate-intensity sports, such as tennis, table tennis, badminton, golf or croquet





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Periodization

Preparing for Participation in SportsSports participation: Get fit to play, do not play to get fitBase fitness conditioning (at least 6 weeks)

Cardiorespiratory enduranceMuscular strength and enduranceMuscular flexibilityBody composition

Sport-specific conditioning (a minimum of 4 weeks)Aerobic/anaerobic requirementsInterval trainingSpecific strength requirementsRange of motion requirementsPeriodized training





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Key TermsOvertraining: An emotional, behavioral, and physical condition marked by increased fatigue, decreased performance, persistent muscle soreness, mood disturbances, and feelings of staleness or burnout as a result of excessive physical training

Volume: The total amount of training performed in a given work period (day, week, month, or season)

Periodization: A training approach that divides the season into cycles, each of which includes a systematic variation in intensity and volume of training to enhance fitness and performance





Exercise and Aging


Preparing for Participation in

Sports

Periodization

9.7Sample Sequence of Periodized Training

Critical ThinkingIn your own experience with personal fitness programs throughout the years, what factors have motivated you and helped you the most to stay with the program?

What factors have kept you from being physically active, and what can you do to change these factors?

Benefits of Skill-Related

Fitness

Performance Tests for Skill-

Related Fitness

Specific Exercise

Considerations


Exercise and Aging



Sports

Periodization

You can do it!Once proper exercise, nutrition, and behavioral modification guidelines are understood; implementing a fitness lifestyle program is not as difficult as you think

With adequate preparation and personal behavioral analysis, you are now ready to design, implement, evaluate, and adhere to a lifetime fitness program that will enhance your functional capacity and zest for life

Benefits of Skill-Related

Fitness

Performance Tests for Skill-

Related Fitness

Specific Exercise

Considerations


Exercise and Aging



Sports

Periodization

End of Chapter

benefits of skill-related fitness performance tests for skill- related fitness specific exercise...

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