Chapter 2 Lecture

Understanding Fitness Principles

KIN 2504 Fall 2013 D. Dailey, MS

The Three Primary Levels of Physical Activity 1) Physical fitness

The ability to perform moderate to vigorous levels of activity without undue fatigue Measured in MET levels (metabolic equivalents) METS are grouped into three activity categories:
Lifestyle/light (< 3 METS) Moderate (3 to 6 METS) Vigorous (6+ METS)
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The Three Primary Levels of Physical Activity 2) Physical activity

Any bodily movement produced by skeletal muscles resulting in an expenditure of energy

3) Exercise
Planned or structured physical activity done to achieve and maintain fitness
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Examples of Physical Activity Levels

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The Five Health-Related Components of Fitness

Cardiorespiratory Endurance Muscular Strength Muscular Endurance Flexibility Body Composition

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The Six Skill-Related Components of Physical Fitness Agility Balance Coordination Power Speed Reaction Time

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The Principles of Fitness

Overload Principle:
In order to see gains in fitness, the amount of training should exceed what your body is used to. Training effect and adaptation
Consistent overloads will bring about adaptation, or changes, as a result of training.

Dose-response
The amount your body adapts to new levels of training is related to the amount of overload or "dose."

Diminished returns
The rate of improvement diminishes over time as your fitness level approaches its limit.

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Overload Principle

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The Principles of Fitness continued

Principle of Progression:
To effectively increase fitness, you must apply an optimal overload level within a certain time period. 10 percent rule:
Increase your training frequency, intensity, or duration by no more than 10 percent per week.

Principle of Specificity:
Improvement in a body system (e.g., cardiorespiratory) will occur only if that specific system is targeted in training.

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Progressive Overload Over the course of an exercise program volume, intensity, and specificity need to gradually increase To avoid overtraining, a concept called periodization is used Periodization is cycling various aspects of a training program to maximize training benefits and minimize risk of injury

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The Principles of Fitness

Principle of Reversibility:
"Use it or lose it."
Fitness levels must be maintained or they will revert. Example: Squat strength of Olympic Weightlifters declined approximately 10% in after 4 weeks of cessation of weight training

Principle of Individuality:
Training results will vary from person to person.

Rest and Recovery:

Your body needs time to recover between training sessions. Overtraining can result in fatigue and soreness.
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How Much Exercise Is Enough? For adults, most governmental agencies and credible professional or private organizations recommend at least 150 minutes of moderate exercise or 75 minutes of vigorous activity per week (or an equivalent combination). Physical Activity Pyramid
A visual summary of minimal activity and exercise guidelines
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The Physical Activity Pyramid

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Physical Activity Guidelines for Americans

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Are you meeting the guidelines? Less that half (48%) of all adults meet the physical activity guidelines Less that 3 in 10 high school students get at least 60 minutes of physical activity every day Inactive adults have a higher risk for early health, heart disease, stroke, type 2 diabetes, depression, and some cancers.

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How Much Exercise Is Enough? continued The FITT Formula

Guideline to help you plan a personal exercise program Frequency: number of times per week Intensity: how "hard" to exercise Time: amount of time per exercise session Type: the kind of exercise performed

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Application of the FITT Principle

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Frequency Number of ties exercise in undertaken in a week More times a person exercises the more often their body is put under stress 3-5x a week recommended

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Intensity Level of difficultly of the exercise 60-80% max recommended Example of different levels of Intensity: Perform 20 push-ups with your knees on the ground, with your feet on the ground, of with your feet elevated

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Time Time it takes to do an exercise 30 min recommended Example: Jog for 1 minute, 10 minutes, 60 minutes

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Type Variety of training a person undertakes

Training for a specific event means less variety for a person since training should reflect the activity.
Example: To improve sprinting, sprint. To improve distance running, run for distance. To improve strength, use strength exercises.
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Recovery Rest=time given to recover

Recovery= time to replenish energy stores and repair damage to the body
How much time is enough rest and recovery? Between sets? Between sessions?

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Applying the Principals A rower is planning a training program to prepare for a 2000m race. How might specificity and progressive overload effect their program? Bob and Rob decided to train for a 5k together. Halfway through training Bob feels ready for his race and takes a week off. On the day of the 5k, Rob beats Bob by one minute. How did the principals of reversibility and individuality effect their program?
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Exercising Safely
Warm-up: two phases
General warm-up: 3 to 10 minutes of light activity Specific warm-up: 3 to 5 minutes of range-of-motion movements

Cool-down
Exercise-to-rest transition lasting 5 to 15 minutes

Take time to learn an activity's skills.

This is an important step to take to enhance enjoyment and avoid injury.

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Exercising Safely continued

Consume adequate energy and water.
Don't exercise on a full stomach. Eat a small meal 1.5 to 2 hours prior to exercising. Tailor water intake to the individual and the exercise being performed.

Select appropriate clothing and footwear.

Proper footwear (fit and cushioning) is crucial for safety and comfort. Dress appropriately for the activity and temperature.

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Controversial Topics in Fitness Nutrition Fasted running?

Bad idea, causes blood sugar to bottom out, can make you insulin resistant over time

Compression clothing?
Doesnt do anything

Caffeine and alcohol before and after exercise?

Caffeine is a safer ergogenic aids, it bumps up your metabolism and gets you pumped for your race NO ALCOHOL! It has a natural diuretic effect (makes you pee)

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Individual Factors for a Fitness Program Age

Older adults may require extra precautions. Aging is associated with about 1% decrease in aerobic capacity per year

Weight
Overweight or underweight people have a higher risk of certain kinds of injuries.

Current fitness level

Select activities appropriately for your personal starting point.
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Individual Factors for a Fitness Program

continued

Disabilities
Fitness can be incorporated into daily life via adaptive courses, equipment, instruction, and/or facilities.

Special health concerns

Pregnancy, asthma, heart disease, hypertension, and diabetes all require medical supervision.

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Getting Started
Understand your motivations for beginning a fitness program.

Anticipate and overcome obstacles to exercise.

Make time for exercise. Select fun and convenient activities.
Lifestyle physical activities Exercise training options Sports and recreational activities
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Getting Started continued Choose environments conducive to regular exercise.

Exercise facility options Neighborhood Weather concerns Safety

Set reasonable goals for increased fitness.

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Sample Physical Activities

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