Introduction to FitnessPAF 3OF/M

INTRODUCTION TO FITNESSTOPICS

BENEFITS OF FITNESS

COMPONENTS OF FITNESS

PRINCIPLES OF FITNESS

THE MUSCULAR SYSTEM

THE CARDIOVASCULAR SYSTEM

THE RESPIRATORY SYSTEM

Benefits of Fitness

BENEFITS OF FITNESSEXERCISE FOR THE BODY

Builds a strong, resilient body

Reduces feeling of chronic fatigue

Improves organ functions and body motor responces

BENEFITS OF FITNESSBENEFITS FOR THE NERVOUS SYSTEM

Improves reaction time

Improves mental performance

Perform under pressure

BENEFITS OF FITNESSBENEFITS FOR THE RESPIRATORY SYSTEM

Capacity to absorb oxygen increases (increased red blood cells)

Take fewer but deeper breaths

Less oxygen is needed for a given amount of work (increase mitocondria in muscle fibers)

BENEFITS OF FITNESSBENEFITS FOR THE CIRCULATORY SYSTEM

Heart muscle strengthens and the heart pumps more blood per beat (increase stroke volume = better efficiency)

More work is done with less effort

BENEFITS OF FITNESSEXERCISE AND WEIGHT CONTROL

Metabolic Rate (rate at which your body burns calories) increases with exercise and will take some time to return to normal after exercise, therefore, during recovery you are still burning more calories than normal

Weight will increase as unused calories are stored on the body as fat (one pound of fat is equal to 3,500 calories)

Body Types the ability to gain or loss weight is partly a function of a persons natural body type:

Ectomorp - Ecto’s have a light build with small joints and lean muscle. Ectomorphs find it very hard to gain weight.

Mesomorph - A mesomorph has a large bone structure, large muscles and a naturally athletic physique.

Endomorph - Endo’s are usually of a shorter build with thick arms and legs. Muscles are strong, especially the upper legs.

BENEFITS OF FITNESSEXERCISE AND MENTAL AND SOCIAL HEALTH

Mental Benefits Outlet for tension, frustration, anger Relaxation Produces natural chemicals in the body that act as natural antidepressants (endorphins) Think more clearly (more oxygen to the brain) Positive mental health

Social Benefits Opportunity to meet more people Exercising with a friend can make working out more enjoyable Also can motivate a person to continue exercising

Components of Fitness

COMPONENTS OF FITNESSHEATLH RELATED COMPONENTS

Cardiovascular Endurance

Muscular Strength

Muscular Endurance

Flexibility

Body Composition

COMPONENTS OF FITNESSSKILLED RELATED COMPONENTS

Agility

Balance

Coordination

Power

Reaction Time

Speed

Principles of Fitness

PRINCIPLES OF FITNESSOVERLOAD PRINCIPLE

To improve fitness, you must to MORE than you normally do.

EX. To increase strength, muscles must be overloaded – do this by lifting 50 lbs when used to lifting 45 lbs

EX. To increase cardiovascular endurance, heart and respiratory system must be overloaded by exercising for a longer time – do this by jogging for 20 minutes when normally used to jogging for 15 minutes

EX. To increase muscular endurance, muscles must be overloaded by working for longer periods of time – do this by doing 30 crunches when normally used to doing 25

PRINCIPLES OF FITNESSSPECIFICITY PRINCIPLE

To improve a specific component of fitness, you must do specific exercises or activities that will target that component.

Ex. To improve strength – do a specific training program that requires lifting heavier weights with fewer repetitions

Ex. To tone muscles – do a specific training program that requires lifting lighter weights with more repetitions

Ex. To improve cardiovascular endurance – do a specific aerobic program that will keep your heart rate within the upper limit of your target zone

PRINCIPLES OF FITNESSPROGRESSION PRINCIPLE

To improve fitness start slowly and gradually and increase the overload progressively over time.

Ex. To improve strength – progress from lifting 50 lbs to 55 lbs (not 100lbs)

Ex. To improve cardiovascular endurance – progress from jogging for 15 minutes, 3x/week to jogging for 20 minutes, 3x/week (not 30 minutes, 6x/week)

PRINCIPLES OF FITNESSF.I.T.T. PRINCIPLE

FREQUENCY: to improve fitness, exercise a minimum of 4 times/week

INTENSITY: to improve fitness, activity must be intense enough to raise heart rate to TARGET HEART RATE (THR) zone (range in which heart should be within to improve cardiovascular fitness).

If heart rate is below THR, little to no improvement in CV enduranceIf hear rate is above THR, no extra improvement in CV endurance (can lead to rapid fatigue, stress and exhaustion)How to find your TARGET HEART RATE:Upper limit: 200 – age = _____Lower limit : 170 – age = _____

TIME: to improve fitness, exercise must be performed continuously (non-stop) in your THR zone for a minimum of 15-20 minutes

TYPE: to improve fitness, the exercise must be specific to the component of fitness you are training (Ex. Jogging to improve CV endurance, Weight training to improve strength)

PRINCIPLES OF FITNESSSTRESS-REST PRINCIPLE

The principle of one day exercise and one day rest is known as the stress-rest formula.

Muscle require a minimum of 48 hours recovery to properly recover from training.

PRINCIPLES OF FITNESSPRINCIPLE OF SYMMETRY

Symmetry is the overall balanced development of the body. It is more advantageous to have a balanced overall development because one area lacking strength forms a weak link in the chain.

Antagonistic muscle pairs should be worked out together.

Larger muscle groups should be worked out before smaller muscle groups.

PRINCIPLES OF FITNESSCONTRACTION CONTROL PRINCIPLE

This means doing an exercise in a steady, controlled fashion.

Press in a slow, steady manner throughout the entire movement. Performing jerky uncontrolled movements should be avoided.

Both the raising and the lowering of the weight should take two to four seconds to ensure that the work was done by the force of a muscular contraction (not gravity).

PRINCIPLES OF FITNESSCEILING PRINCIPLE

As participants approach their potential, increases tend to slow down and tend to be smaller. Why:

Staleness

Adaptability

psychological factors

Intensity should be varied.

PRINCIPLES OF FITNESSMAITENANCE PRINCPLE

It is possible to maintain training effect by a deduction in training frequency (by up to 1/3), but intensity and duration must reamain the same.

Ex. During the off-season athletes will train 3 times/week to improve strength. During the pre-season, they will cut back to two times/week to maintain their level of strength.

PRINCIPLES OF FITNESSPRINCIPLE OF REVERSIBILITY

One will lose the benefits of training at one third the rate gained.

Therefore, a training effect of one moth will be totally lost in approximatlely three months.

Also known as the “Use it or lose it” principle.

PRINCIPLES OF FITNESSREVIEW

Overload Symmetry

Specificity Contraction Control

Progression Ceiling (Diminishing Returns)

F.I.T.T. Maintenance

Stress-Rest Reversibility

The Muscular System

THE MUSCULAR SYSTEMFUNCTION OF MUSCLES

Provide form and support (ex. good posture)

Provide protection (ex. Neck muscles protect spinal cord)

Provide movement which produces heat and energy

THE MUSCULAR SYSTEMTYPES OF MUSCLES

SMOOTH

CARDIAC

SKELETAL

TYPES OF MUSCLESMOOTH

Do not appear striated under a microscope

Are under involuntary control (ex. lungs, digestive tract)

TYPES OF MUSCLECARDIAC

the heart

Appears striated under a microscope

Is under involuntary control

TYPES OF MUSCLESKELETAL

Total of 656 skeletal muscles

Appear striated under a microscope

Are under voluntary control

Striations are due to muscle fibers which are grouped together and run lengthwise along the muscle belly

Groups of muscle fibers are attached to bones by tendons

TYPES OF MUSCLESKELETAL (continued)

Each muscle fiber is made up of smaller units (called filaments) that slide across each other causing muscles to contract and shorten

Muscles produce movment by working in ANTAGONISTIC pairs: one muscle must contract while the opposite muscle relaxes (ex. Bending the arem at the elbow is caused by the biceps contracting and the triceps relaxing)

Antagonistic muscle pairs should be worked out together

TYPES OF MUSCLESKELETAL (continued)

Exercise will cause an increase in the size of the fibers and therefore, an increase in strength

Exercise causes microscopic tears in the fibers which leads to the fibers being repaired at a larger size and, therefore, leads to an increase in strength

Muscles require 48 hours to allow this repair process to take place; if not, injury will result (Stress-Rest Principle)

THE MUSCULAR SYSTEMTYPES OF MUSCLE FIBERS

FAST TWITCH (TYPE I)

SLOW TWITCH (TYPE II)

The percentage a person has of each is determined by nature and cannot be changed.

TYPES OF MUSCLE FIBERS FAST TWITCH (TYPE I)

Contract quickly and fatigue quickly

Best suited to activities requiring bursts of speed and power

Ex. Hockey, basketball, shot put

TYPES OF MUSCLE FIBERS SLOW TWITCH (TYPE II)

Contract slowly and fatigue slowly

Best suited to activities which are sustained over a long period of time

Ex. Marathon runners, long-distance swimmers, rowers, cyclists etc.

Major Superficial Muscle Groups

The Oxygen Transport System

Cardiovascular SystemComprised of the:

Heart

Blood Vessels

Lungs

Blood Vessels ARTERIES

VEINS

CAPILLARIES

ARTERIES Carry blood AWAY from the heart (ex. Aorta) to the body

Healthy arteries are elastic and free of obstruction permitting an easy flow of blood

Unheatlhy arteries may become clogged due to fat deposits on their interior walls (atherosclerosis)

Leads to hardening and loss of elasticity (arteriosclerosis)

VEINS Carry blood BACK to the heart

Walls are thinner and less elastic than arteries

Contain valves to prevent backflow of blood

Muscle contractions help move the blood by squeezing against the walls of the veins

Capillaries Smallest blood vessels (width of one blood cell)

Exchange of oxygen and carbon dioxide take place here

Oxygen Transport System Made up of three systems

CARDIOVASCULAR SYSTEM Heart and blood vessels (veins, arteries, carppilaries) Pumps and carries blood to the body (delivers oxygen) and to the lungs (picks up oxygen)

RESPIRATORY SYSTEM Lungs Takes in oxygen for distribution to the body Exchanges carbon dioxide for oxygen

MUSCULOSKELETAL SYSTEM Muscles and bones Muscles attached to bones providing support and movement

OXYGEN TRANSPORT SYSTEM How do the three systems work together as the Oxygen Transport System?

Heart pumps blood, rich in oxygen to the body (muscles and organs)

Body uses the oxygen as fuel (energy) and produces carbon dioxide (waste)

Carbon Dioxide is transported in the blood returning back to the heart

Blood is then pumped from the heart to the lungs where carbon dioxide is exchanged for oxygen

Oxygen rich blood returns to the heart and is pumped again to the body

The Cycle continues…