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Concepts of Physical Fitness 1
Cardiovascular Fitness
• "Cardio" = heart
• "Vascular" = vessels
A strong heart and healthy vessels
(developed from regular physical activity)
help to make a strong cardiovascular
system.
Concepts of Physical Fitness
CV Fitness & Health Benefits • Reduces risk for:
– heart disease
– other hypokinetic conditions
– early death
• Protection against the health risks associated with obesity.
• Enhances the ability to perform various tasks
• Improves ability to function
• Associated with a feeling of well-being
2
Concepts of Physical Fitness 3
FIT Formula for CV Fitness Threshold of Training
3 days/week
HR in target zone - 55% max HR
At least 20
minutes
TARGET ZONE: F: 3-6x per week
I : 55-90% Max HR
T: 20-60 min
TOO MUCH
THRESHOLD FOR FITNESS
INACTIVITY
FITNESS
CONCEPTS OF FITNESS AND WELLNESS
Target Zone: CV Fitness
4 Concepts of Physical Fitness
Concepts of Physical Fitness 5
Summary of Target Zones for Aerobic Exercise
THRESHOLD
OF TRAINING
TARGET ZONE
INACTIVITY
55-90% of maximum heart rate
55% of maximum heart rate
Concepts of Physical Fitness 6
Maximum Heart Rate and Aging
200
190
180
170
160
Maximum HR = 220 – age
20 30 40 50 60
AGE
HR
Ex for a 22 yr old:
Max HR = 220 – 22 = 198
Concepts of Physical Fitness 7
Maximal Heart Rate Method (example for a 22-year-old person)
TARGET ZONE
198
174
106
0
55%
90%
MAX
HR
Concepts of Physical Fitness
8
HR Target Zones
UPPER LIMIT
THRESHOLD
TIME
HR
106
174
Note: This range is fairly large. By taking into account current fitness
level it is possible to have a more specific range.
The basic physical attributes and training systems to work on for improved health
Physical attribute and type Training systems
Aerobic stamina: endurance (very long time-
low intensity) more than 30´
Continuous training – fartlek- complete
training
Aerobic stamina: aerobic power – aerobic
capacity (3 ´- 30´) + - (Intensity)
+ - - (anaerobic)
(1.500 -10.000 m. in athetics)
Continuous training – fartlek- complete
training.
Interval training + circuits
Strength – stamina (push ups, sit ups...) Complete training – repetitions –
circuits –
Strength Elastic Band exercises, loads with
different weights, Multi-jumps, circuits,
Multi- throwings with medicine balls…
Flexibility PNF – active stretching – passive
stretching - ballistic active
9 Concepts of Physical Fitness
Summarizing training systems
• Endurance : Continuous training : It involves exercising at low or medium intensity (120-160 bpm)
Fartlek: It involves running without rest and constant changes of pace
Complete training: It is running at different paces and alternated with different types of exercises
Interval Training: it involves intense running (exercise) with intervals that are used for incomplete recovery
Repetitions: This is the same Interval Trainning idea but with full recovery periods
Circuits: it is a combined training system that allow us to train stamina, strength , flexibility or speed with series os between 8 -12 stations
• Strength: Loads with different weights: barbells, dumbbells, pulleys, machines, bars, a companion… PROGRESSIVE OVERLOAD
Circuits
Multi-jumps
Multi- Throws with medicine balls.
Elastic bands
• Flexibility:
Ballistic Active or dynamic stretching. It is part of the joint mobility. It uses movement to stretch the muscle between its extremes of range
Static active stretching. It involves taking the joint to the ppoint of tension and holding the position for a minimum of 15-20¨
Static Passive stretching. Muscle stretching is caused by an external force (classmate, gravity) until it reaches the desired position
PNF :
1. Passive joint stretching. 15¨
2. Isometric contraction (no movement) of the stretched muscle. 8¨
3. Further passive stretch again . 15¨
10 Concepts of Physical Fitness
Main concepts for planning your
training • Intensity: the qualitative component of training. This is the degree of
force or energy a sportperson uses during an activity. It is measured in
percentages (most of the times) . - Endurance (% of maximum heart rate)
- Strength. Weight in one repetition
- Flexibility. (% , degree of stretching in that muscle)
- Speed. (percentage of the best -70%, 80%...)
• Volume: the quantitative component of training . This is the
duration and or/ number of exercises. It is expressed in time, distance, or the number of repetitions and sets.
11 Concepts of Physical Fitness
Main concepts for planning your training
• Load: this is the amount of work a sportsperson does during a training session. Volume x Intensity . For instance: 2 sets of continuous training for 10 minutes each at 70% of maximun HR.
• Set: corresponds to a training exercise. • Mycrocycle: plan of sessions to be done during one week´s
training • Mesocycle: plan of blocks of sessions to done during one
month´s training. Sessions are designed in line with the objectives that the sportsperson wants to achieve
• Season: objectives planned in periods over a yearly cycle (season) : preparation or pre-season, competition period or season and off-season
12 Concepts of Physical Fitness