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Chapter 4 - Becoming Physically Fit (Developing A Fitness Program…
Chapter 4 - Becoming Physically Fit
Concepts
Physical Fitness
set of attributes that people have to preform physical activity
Cardiorespiratory endurance
Ability of heart, lungs, and blood vessels
Continuous repetitive movements
Aerobic
Structural and functional benefits
Muscular Strength
Ability to contract skeletal muscles to maximal level
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Muscular Endurance
Ability to contract skeletal muscles repeatedly over a long period of time
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Flexibility
Ability of your joints to move through an intended range of motion
Body composition
The makeup of the body in terms of muscle, bone, fat, water, and minerals
Physical Activity
Any bodily movement produced by skeletal mucles
Exercise
Planned activity designed to improve or maintain physical fitness
Developing A Fitness Program
Overload
increasing amount of stress on body causes changes
Specificity
Type of exercise must be specific to the outcome that is targeted
Reversibility
"Use it or lose it"
Cardiorespiratory Endurance Training
Mode
Continuous
Using large muscle groups
Aerobic
Enjoyable
Cross-Train
Frequency
3-5 times / week
More than 5 no more improvement
Less than 3 will now show improvement
Intensity
THR (65% - 90%)
MAX HR = age - 220
Duration
20 - 90 min
Muscular Fitness
Types
Isotonic
(same tension)
Muscle contraction with movement against a specific fixed resistance throughout the full range of motion
Isokinetic
(same motion)
Muscle contraction w/e resistance through full range of motion at fixed speed
Isometric
(same length)
Muscle contraction w/o movement
Frequency: 2-3 times/week
Repetition: 2-4 sets of 8-12 reps
Sufficient resistance to fatigue
Isotonic or Isokinetic
Flexibility
Forms
Static
Slow lengthening of a muscle group, followed by a hold of 15-60 seconds
Ballistic
Bouncing form of stretching in muscle groups lengthened repetitively to produce quick forceful stretches
Stretch all major muscle groups
2-3 times/ week
following a warmup
Static stretching preferred with a hold
Exercise Over The Life Span
Children
Lead sedentary lives
Increased % overweight
Need at least 60 min of moderate to vigorous
Aging
Change is gradual
Homeostatic decline
Stay active to slow physical decline
Midlife adults
Decrease in bone mass and density
Increase in vertebral compression
Degenerative changes in joint cartilage
Increase in body fat
Decrease in capacity for work
Decrease in visual
Decrease resting energy
Decrease fertility
Decrease sexual function
Older adults
Decrease in bone mass and change in bone structure
Descrease in muscle bulk
Loss of nerve cells
Decrease in cardiorespiratory
Decreased hearing and vision
Slower reaction
Gait and postural changes
Special Health Concerns
Female athelete triad
Disordered eating, amenorrhea, osterperosis
Pregnanacy
continued exercise
avoid overeating
Osteroperosis
decreased bone mass
Osterarthritis
join inflammation
weight related
genetics
Muscular Fitness
FITT
Frequency, Intensity, Time, Type