Fitness Program Design Physical Fitness Training Principles and

Fitness Program Design Physical Fitness, Training Principles, and the 5 Health-Related Fitness Components

Overview of the Semester Physical Fitness Training Principles Health-Related Fitness Components Physical Activity Pyramid Quackery Motivation Fitness Program Planning

Chapters 6 -10 Physical Fitness Health v. Skill Related Fitness Components 3 Fitness Training Principles: Overload, Progression, Specificity 3 ways to apply Overload 5 Health-Related Fitness Components

What is Physical Fitness? 1. The Body Systems ability to work together efficiently 2. Daily activities require no effort 3. Have the energy to respond in an emergency 4. Can enjoy leisure activities Both Health and Skill Related Fitness Components are involved.

Health v Skill Activity HEALTH 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. SKILL 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11.

Muscular Strength Body Composition Agility Cardiovascular Endurance Reaction time Speed Balance Flexibility

Health v Skill Activity HEALTH 1. 2. Muscular Endurance 3. 4. 5. Muscular Strength 6. 7. 8. CV Endurance 9. 10. Flexibility 11. Body Composition SKILL 1. Reaction time 2. 3. Power 4. Agility 5. 6. Speed 7. Balance 8. 9. Coordination 10. 11.

Skill-Related Fitness Components �Reaction time (amount of time needed to move once you realize you have to act) �Power (use of strength quickly) �Coordinatio n (ability to use senses with body parts or use 2+ body parts together) �Speed (ability to perform a movement or cover a distance in a short time-frame) �Agility (change of body quickly and control body’s movements) �Balance (maintaining posture while standing still or moving)

5 Health-Related Fitness Components Cardiovascular Endurance Muscular Strength Muscular Endurance Flexibility Body Composition **Health is more important than Skill because it AFFECTS

3 Fitness Training Principles � 1. Overload – doing more than your body is used to doing �How to apply overload �Frequency – how often (# days/week) �Intensity – how hard (heart rate OR amount of weight) �Time – how long (minutes OR sets and reps) � 2. Progression – gradually increasing workout � 3. Specificity - choose activities that focus on the Health-Related Fitness Component you want to work

Cardiovascular Fitness Cardiovascular System – Heart (muscle), blood vessels (arteries = AWAY & veins = TO), blood (oxygen) Respiratory System – lungs and air passages that bring air (O 2) from outside the body to the lungs, CO 2 leaves lungs CV & Respiratory Systems work together to bring body cells oxygen (needed for body to function) and get rid of waste

Cardiovascular Fitness, cont. Exercise helps the body systems work more efficiently and effectively. The more you exercise, the more effective your body becomes at delivering O 2 to body cells (Muscle cells need O 2 to contract) Calories/week on exercise = 2000 -3500

Physical Activity & Brain Function August 2001 Study published in the Annuals of Behavioral Medicine EXERCISES increases growth of brain cells in hippocampus (part of the brain involving learning & memory), which slows with stress hormones EXERCISE increases blood circulation (oxygen & glucose) to brain

Physical Activity & Brain Function Increased breathing and heart rate = more blood to brain Increased energy production with waste removal IMPROVED MEMORY, LEARNING ABILITY, CONCENTRATION, and ABSTRACT REASONING Releases ENDORPHINS responsible for “runner’s high” Increased EXECUTIVE FUNCTIONING (planning, organization, ability to multi-task)

Physical Activity & Brain Function Research performed by Jon Ratey, Clinical Associate Professor of Psychiatry at Harvard Medical School Exercise increases CEREBRAL BLOOD FLOW, spurring cell growth Stimulates more receptors for insulin, which makes for an improved use of glucose, STRENGTHENING cells Exercise stimulates the PRODUCTION of a protein called BDNF (brain-derived neurotrophic factor) “Miracle. Gro for the Brain” Promotes neuroplasticity, which enables brain cells to be trained to a different state and to take in new information Helps prime the brain for learning by helping person stay

Physical Activity & Brain Function Jon Ratey Research �EXERCISE improves FOCUS & ATTENTION (improves ability to help you increase in test scores) �EXERCISE decreases STRESS & ANXIETY & DEPRESSION �Wards off effects of stress and even reverses the effects �EXERCISE improves MOOD �EXERCISE helps control symptoms of ADHD (exercise, take meds 1 hr later… eventually need for meds may decrease) �EXERCISE improves MEMORY in old age

Physical Activity and Brain Function � BRAIN = MUSCLE �If you don’t USE it, you will LOSE it! It needs stimulation (exercise) to grow!

Warm-up & Cool- Down 1. Heart 2. Muscles WHY? �Warm-up = increase blood flow, increase body/muscle temperature, increase OXYGEN throughout body �Cool-down = prevent blood pooling and fainting, heart rate should drop to 100 bpm after 10 minutes (RECOVERY HR) � BOTH should last 5 -10 minutes

Benefits of Cardiovascular Fitness �Decreased �HIGH High risk of heart disease risk of heart attack blood pressure, resting HR chance for life diseases (diabetes) Density Lipoproteins, LOW Low. Density Lipoproteins Cholesterol- fatty substance found in meats, dairy products, and egg yolks. Carried through bloodstream by particles called lipoproteins. HDL - carries excess bad cholesterol out of bloodstream (GOOD) LDL - carries cholesterol which stays in body and contribute to numerous health issues (BAD) �Reduces FIBRIN in blood (clotting) �Adds YEARS to your life

Cardiovascular Endurance �Definition: The ability of the heart, blood vessels, and lungs to supply oxygen and necessary fuel to muscles during exercise �SPECIFICITY: Running, Biking, Swimming, etc �What is YOUR CV Fitness level? �Assessed with PACER TEST or

Fitness Training Principles & CV How do we APPLY OVERLOAD to CV Endurance? (Healthy Fitness Zone) F: 3 -6 days/week I: 60 -80% HR Max (target heart rate range) T: 20 -60 minutes or more PROGRESSION? ? SPECIFITY? ? How much is ENOUGH to BENEFIT? Follow the HEALTHY FITNESS ZONE HR MAX = Maximum # times heart should beat/minute 220 -age

RESTING HEART RATE = ____ Target Heart Rate Zone 220 -age = HR Max Training Actual Zone – Karvonen Method � HR Max – Resting HR(RHR) = Working heart rate(WHR) � (WHR) x. 60 = ____ + RHR= Low end � (WHR) x. 80 = ____+ RHR = High end � TARGET HR RANGE: � Low end = � High end = Estimate Training Zone using Percentages (HR Max) x. 60 = low end (HR Max) x. 80 = high end TARGET HR RANGE: Low end = High end =

4 Characteristics of CV Activities Large Muscle group movement Rhythmic movement - pacing Aerobic activity - body needs oxygen for extended activity Continuous - THR Range met for 20+ minutes

AEROBIC VS. ANAEROBIC Exercise Activity that is dependent upon the heart, lungs, and blood vessels to transport OXYGEN to use as fuel. Oxygen is replaced as quickly as it is used Generally large muscle activities that are sustained for a long period of time Examples: running, walking, biking

AEROBIC VS ANAEROBIC Short bursts of intense exercise, 20 -30 Seconds Uses immediate energy stored in muscles Examples: sprinting, single rep weight lifting

Body Composition Body Fatness - % of total body that is fat tissue (unused calories stored as FAT) Body Composition – all tissues that make up the body (lean body tissue - muscles, bones, skin, organs vs. fat) **Healthy Range - Males 10%-25% Females 18%-32%

Influences on Body Fatness �Heredity �Metabolism (amount of energy/calories the body uses to keep you living) �SLOWS as we age �Maturation �Early fatness �Diet �Physical Activity

Why we NEED body fat �Fat is an INSULATOR (heat and cold) �Shock ABSORBER (protects organs and bones) �Uses VITAMINS effectively �STORED ENERGY �Note – bulimia (bingeing/purging) & anorexia

How do we APPLY OVERLOAD to Body Composition? Healthy Fitness Zone � Physical Activity �F = 3 -6 days/week �I = 40 -60% HR Max (Target HR range) �T = 30+ minutes � PROGRESSION? ? SPECIFICITY? ? ? � Diet �F = 3 meals or 4 -5 small meals �I = To lose 1 lb, eat 3500 cal < normal To gain 1 lb, eat 3500 cal> normal To maintain, eat & burn same cal. �T = No more than 1 -2 lbs per week � Females = 2000 -2500 cals/Males = 2500 -3000 cals

Measuring Body Composition Bioelectrical Impedance (how we measure) Hydrostatic Weighing Skinfold

3 Body Types � Ectomorph - Small “delicate” frame and bone structure, Flat chest, Small shoulders, Thin, Lean muscle mass, Finds it hard to gain weight, Fastest metabolism � Mesomorph –Athletic, Hard body with well defined muscles, Rectangular shaped body, Strong , Gains muscle easily, Gains fat more easily than ectomorphs � Endomorph - Soft and round body, Gains muscle and fat very easily, Is generally short and “stocky”, Round physique, Finds it hard to lose

MUSCULAR ENDURANCE COMPARISONS Cardiovascular Fitness – heart & lungs function efficiently during vigorous activity (muscles have to work too, but HEART is MOST important!) VS Muscular Endurance – the ability to contract muscles repeatedly without tiring (heart working, but not the focus)

MUSCULAR ENDURANCE COMPARISONS Muscular Endurance: the ability to contract muscles repeatedly without tiring More reps - Less weight vs Muscular Strength: amount of force muscle can exert Less reps - More weight

BENEFITS OF M. ENDURANCE �Strengthen Bones �Work longer without tiring �Good posture �Increase lean body mass �Decrease fat �Decrease chance for back & muscle pain or injury

Anatomy – Muscles and Bones Skeletal Muscle – voluntary muscles; attaches to bones and makes movement possible – used to do physical activity Muscle fibers – muscle cells that are long, thin, and cylindrical-shaped Slow-twitch (Type 1)– contract slowly, ie long distance running Fast-twitch (Type 2 b)– contract quickly, ie sprinting Intermediate-twitch (Type 2 a) – use both anaerobic and aerobic means

Muscle contractions (shorten/lengthen muscle) � Isometrics – when muscles contract and pull force in opposite direction/ no joint movement � Isotonics – when muscle contracts, it pulls on bones and produces movement �CONCENTRIC - MUSCLE SHORTENS �ECCENTRIC - MUSCLE LENGTHENS �*Hypertrophy – increase in muscle size

Terms Rep Max – most amount of weight you can do ONE TIME Repetitions - # of consecutive times you do an exercise Set - group of repetitions

M. Endurance Activities �Calisthenics – body weight resistance �Resistance Training – force acting against your muscles, i. e. free weights or machines �Circuit Training – combination of calisthenics and resistance training

HOW DO WE APPLY OVERLOAD TO M. ENDURANCE? ? (Healthy Fitness Zone) F – 3 -5 days/week I – 30 -50% 1 rep max T – 4 sets, 12 -20 reps PROGRESSION? ? SPECIFICITY? ? How do WE measure Muscular Endurance? CURL-UPS!!

M. Fitness Training Guidelines Proper warm-up & cool-down Breathing (exhale on contraction) Spotters NO MAX LIFTS! (bones not strong enough) Avoid powerlifting Form/technique NO fast movements NO COMPETITIONS!! WORK OPPOSITE MUSCLE GROUPS

MUSCULAR STRENGTH Amount of force a muscle can exert Measured with PUSH-UPS TEST MUST BE BALANCED WITH FLEXIBILITY TO MAINTAIN HEALTHY MUSCLES

Benefits of Muscular Strength �Work and play without fatigue �Improved posture �Prevents health-related problems & muscle injury �Strengthens bones

HOW DO WE APPLY OVERLOAD TO M. STRENGTH? ? (Healthy Fitness Zone) F – 3 -5 days/week I – 60 -90% 1 rep max (TEENS = 60 -75% rep max) T – 3 sets, 4 -8 reps (TEENS = 7 -10 reps) PROGRESSION? ? SPECIFICITY? ?

More M. Fitness Exercises �Isometrics & Isotonics �Isokinetics – exercise where speed and resistance are controlled (computer-operated) �Plyometrics- power training (box jumps) BEST AFTER TEEN YEARS �Calisthenics – body weight (push-ups, sit-ups) �Weight/Resistance Training – lifting weight to build strength �PRE (Progressive Resistive Exercise) – gradual increase in resistance training exercises applying the training principles BEST WAY �Body Building – type of WT athletes use to develop large muscles �Muscle Bound – only focusing on certain muscles �STEROIDS – side effects (acne, facial hair in girls, decreased male hormone functioning)

M. Fitness Training Guidelines Proper warm-up & cool-down Breathing (exhale on contraction) Spotters NO MAX LIFTS! (bones not strong enough) Avoid power lifting Form/technique NO fast movements NO COMPETITIONS!! WORK OPPOSITE MUSCLE GROUPS

Agonist vs. Antagonist OPPOSITES Agonist vs Antagonist Agonist – muscle contracting to do work Antagonist – muscle being stretched when AGONIST is contracting EXAMPLES: biceps vs. triceps, quads vs. hamstrings

Flexibility Range of Motion (ROM) – amount of movement you can make at a joint (elbow, knee, shoulder) Flexibility – the ability to move a joint through a full ROM *Measured with Sit & Reach Test

Benefits of Flexibility Improved function (daily activities) Females tend to be more flexible than males Improved health & wellness Improved posture Prevents injury and muscle soreness Muscle relaxation

Characteristics that affect Flexibility Body build – how you are put together Hypermobility – ability to extend a joint past a straight line, as if bending backwards (elbow, knee, wrist) More prone to joint injuries May develop arthritis (inflammation in a joint) Joint laxity – looseness in a joint (place where bones come together) TENDONS? When joint allows bones to move in ways other than intended Strength and Flexibility – must be

Types of Flexibility Exercises �ROM Exercises – flexibility exercises that are used to maintain ROM already present (NO PAIN), ie. Arm circles �Stretching exercises – increase ROM by stretching further than current ROM �Static Stretching – stretch slowly as far as you can without pain until you feel a “pull, ” then hold for 1530 seconds �PNF (Proprioceptive Neuro. Muscular Facilitation) – variation of static stretching; involves the using body’s reflexes to relax muscles before stretching, to stretch it further �Ballistic – series of quick, but gentle bouncing motions that aren’t held for a long time (only for regular exerciser)

HOW DO WE APPLY OVERLOAD TO FLEXIBILITY? ? (Healthy Fitness Zone) F – 3 -7 days/week I – 30 -50% HR Max or stretch BEYOND normal T – hold 30 seconds, rest, 3 -5 reps OR 20 minute activity PROGRESSION? ? further each day… HOW DO WE APPLY SPECIFICITY? ? INACTIVITY = Less than 1 day/week

GUIDELINES for Flexibility Warm-up first to increase heart rate Static and PNF stretches are best/NOT BALLISTIC Do not stretch muscles that are hypermobile, unstable, swollen, or infected Do not stretch until you feel pain, only mild discomfort Overstretching can lead to injury. Avoid exercises that can cause injury (ie. Neck circles) Use gravity to OVERLOAD Start SLOWLY!