Sport Books Publisher1 Enhancing Health, Study, Work, and Play Through Physical Fitness Chapter 9

Sport Books Publisher 1

Enhancing Health, Study, Work, and Play Through

Physical Fitness

Chapter 9


Objectives To identify the various components of

fitness To understand the contribution of

physical fitness to overall health To examine your own physical fitness

level and to develop an awareness of personal fitness requirements

To develop a personal fitness and lifestyle program


Introduction

What is Fitness?


Introduction: What is Fitness?

Fitness… Is multidimensional; physical, emotional,

social, and intellectual components Is the ability to adapt to the demands and

stresses of physical efforts Represents one’s functional readiness and

level of effectiveness


Introduction: What is Fitness?

Fitness includes… Cardiorespiratory endurance Flexibility Body composition Muscular strength Muscular power; and Muscular endurance


Introduction

A high level of fitness is important to competitive athletes

General fitness is a prerequisite for the optimal development of sport-specific fitness


Definition of Physical Fitness

• The ability of the body to adjust to the demands and stresses of physical effort

• Physical fitness is thought to be a measure of one’s physical health


Definition of Physical Activity

• Any movement carried out by the skeletal muscles

• Requires the use of energy


Definition of Exercise

• Physical activity that is planned, structured, and usually involves repetitive bodily movements

• Designed to improve or maintain physical fitness


Physical Activity vs. Physical Fitness

Physical activity and physical fitness are related measures

Physical fitness is an achieved condition that limits the amount of physical activity that can be performed

A physical activity-exercise continuum exists, so that what may be considered physical activity to a fit person may be considered exercise to an unfit person

Components of Physical Fitness


Components of Physical Fitness

Muscular Strength

Power

Muscular Endurance

Cardiorespiratory Endurance

Flexibility

Psychomotor Ability

Body Composition


Muscular Strength


The ability of a muscle or muscle group to exert force against a resistance

Commonly measured as a maximal value Force and strength are synonymous (greater

muscle mass results in greater strength)

Force = Mass x Acceleration

Muscular Strength


Power


The ability to overcome external resistance at a high rate of muscular contraction

The ability to exert force is dependent on muscular strength

Therefore, power is a derivative of muscular strength

Power


Muscular Endurance


The ability of a muscle or muscle group to sustain a given level of force (static exercise), or to repeatedly contract and relax (dynamic exercise) at a given resistance

Muscular Endurance


Muscular EnduranceStatic Exercise:• Involves sustained contractions• Often compromises blood flow, leading to

an accumulation of metabolic by-products and fatigue

Dynamic Exercise:• Involves continuous rhythmical contractions

and relaxations• Allows oxygen to be continually delivered to

muscle, and for waste by-products to be removed


Static Exercise

The flexed arm hang is an example of a static exercise


Dynamic Exercise

Sit-ups are an example of a dynamic exercise


Agonist- Antagonist Training

Training should include exercises that stimulate both the agonists (working muscles) and the antagonists (counter-acting muscles)

Focusing only on on increasing agonist strength tends to shorten the agonist muscles and weaken the antagonist muscles

This shift in strength equilibrium can result in impaired joint positions, and make articular cartilage and muscles prone to injury


Agonist- Antagonist Training Examples:

Using partner-assisted exercises

Using free weights

Using one’s own body weight




The ability to produce energy through an improved delivery of oxygen to working muscles

Involves the cardiovascular and respiratory systems

The major function of the cardiorespiratory system is to provide oxygen to tissues

Needed for exertion over longer periods of time



Aerobic Power

• The maximal rate at which the body can take up, transport, and utilize oxygen

• Expressed as maximal oxygen uptake or max VO2


Max VO2

• Max VO2 is measured as the maximal value of oxygen consumption recorded during a progressive exercise test to exhaustion


Prediction of Max VO2

• Predictions based on the linear relationship between heart rate and workload can be made over a given workload range

Heart R

ate

Workload

Resting Heart Rate


Prediction of Max VO2

• With increasing workload, heart rate increases to a maximum that corresponds to a maximal oxygen consumption (max VO2)

Heart R

ate

Workload

Resting Heart Rate

Maximum Heart Rate


Absolute Max VO2

VO2 is expressed as a volume per unit time (litres/minute)

VO2 is positively correlated with muscle mass

Absolute max VO2 is useful for within group comparisons (group members with comparable mass)

Its use is limited when comparing two groups that differ in mass or body composition


Relative Max VO2

Expressed in relation to mass (expressed in kilograms)

Accounts for differences in mass

Units used are ml/kg/min

Relative VO2 = Absolute VO2

Mass (kg)


Flexibility


Flexibility

The ability of a joint to move through its full range of motion

Determined by joint structure, muscle length, and muscle elasticity


Flexibility Flexibility is affected by:

• Age • Sex• Inactivity

The benefits of flexibility include:• Good joint health• Slowed joint

deterioration• Improved quality of life

Flexibility may prevent back pain and injuries


Flexibility Collagen is important

for flexibility Collagen is the main

structural protein in connective tissues

Collagen provides structure and support to tissues, ligaments, tendons, and joints

Elastin allows muscles to be stretched


Active and Passive Flexibility

A. Active Flexibility:

The range of movement generated by individual effort

B. Passive Flexibility:

The range of movement achieved with the help of external forces (a partner, weight, rubber band)

A. Active stretching B. Passive stretching


Flexibility

Passive flexibility exercises achieve a wider range of movement than active flexibility exercises


Stretching MethodsThere are three stretching methods:

Static Stretching

Dynamic or Ballistic Stretching

Proprioceptive Neuromuscular Facilitation

(PNF) Stretching


Static Stretching Method Holding a fully stretched position Slow relaxation of muscles to be stretched Held for 10-30 seconds Repeated 4-6 times


Dynamic Stretching Method Rapidly moving a joint through its full range of motion Involves stretching with repetitive bouncing movements,

using small intervals Increasing amplitude range Maximal range achieved after 10-20 movements Repeated 3-5 times


PNF Method The most efficient stretching method Exploits the muscle spindles and the Golgi

tendon organs (the stretch reflex) Involves a partner Three stages to the PNF method…


PNF Method1. Active Stretching Phase Muscles are actively pulled to the limit of the

movement range Performed slowly and continuously Prevents muscle spindles from releasing the

stretch reflex (and prevents muscles from contracting)


PNF Method2. Pre-tension Phase Trainee exerts a full static resistance against

partner resistance Held for 7seconds Causes tendon spindles to release inhibitory

relaxation of the muscles to be stretched


PNF Method3. Passive Stretching Phase Partner pushes the body further into the

stretching position, almost to pain Final position is held, with muscles relaxed, for

6 seconds Partner applies slow and constant pressure


Body Composition


Body Composition

Refers to the amounts of fat, muscle, bone, and other organs

Percentages of lean body mass and fat body mass are of primary interest

Physical fitness is generally associated with a reduced body fat content and increased lean body mass


Psychomotor Ability


Psychomotor Ability

Psychomotor ability serves to integrate the central nervous system with the more physical components of fitness

Important to functioning and performance in everyday and fitness environments

Related to an athlete’s ability to adapt and respond to changes in their surroundings


Psychomotor Ability

Psychomotor abilities include: Reaction time Anticipation Visual skills Hand-eye coordination Perception Attention Concentration Balance Proprioception Memory Decision-making


Developing a Strength and Cardio-Respiratory Fitness Program


Training Components to Consider

Training timeFrequency of exercisingIntensity of exercisingVolume of trainingWork-to-rest ratioType of exerciseOrder of exercisesNumber of repetitions per setNumber of setsRecovery periods between exercises


Training Time


Training Time

Refers to the total time devoted to developing fitness

Based on the duration of each training session and frequency of training per week, month, or year


Training Frequency


Training Frequency Depends on the goals of the individual Athletes may train 2-10 times per week for strength

and cardiovascular endurance For general fitness training, 2-3 sessions per week

may be sufficient to maintain levels of strength and endurance

For weight loss or strength or endurance gains, however, 4-6 sessions per week are necessary


Training Volume


Training Volume Refers to the sum total of work performed

during a training session or phase of training Measured in various units depending on the

type of activity Cyclic movements (walking, running,

swimming, etc.) are measured in metres or kilometres as a measure of distance

Strength exercises using body weight are measured by the number of repetitions performed and the number of exercises done

Strength exercises using weights are measured by the sum of all weight lifted per session, and the number of repetitions performed with a given load


Training Intensity


Training Intensity Probably the most important component

of strength training Characterizes the degree of stimulation

or intensity of exercise per unit of time Measured in various units depending on

the type of activity Expressed as a percentage of a trainee’s

personal best or 100% performance in the activity

This becomes the benchmark, or starting point, for defining relative intensities to be used to plan workouts


Training Intensity

Distance Covered: metres per second (m/s) and kilometres per hour (km/h) for cyclic events

Examples include running, cross-country skiing, cycling, rowing


Training Intensity

Resistance to Overcome: kilograms (kg) lifted per unit of time (kg/minute)

Examples include weightlifting using barbells, dumbbells, machines


Training Intensity

Frequency of Movements: rate per unit of time for acyclic activities

Examples include gymnastics, figure skating, diving, ski jumping, ball games


Work-to-Rest Ratio


Work-to-Rest Ratio Refers to the relationship between the

phases of work and rest during training In general, the lower the intensity of

exercise per unit of time, the shorter the rest periods required

Conversely, the higher the intensity of exercise, the longer the rest periods must be

Must be considered in connection with all components of training such as the volume of exercise and types of exercises performed


Relationship Between Intensity and Volume


Relationship Between Distance and Speed of Running


Type of Exercise


Type of Exercise Fitness development is dependant

upon the type of physical exercises practiced

Exercises differ in spatial and dynamic structure, complexity, and difficulty


Type of Exercise In strength training, load dosage can

be achieved using one’s own body weight, the weight of a partner, free-weights, machines, etc.


Type of Exercise In cardiorespiratory fitness training, one can

run on a track, in parks, in sand, stair-climb, or run uphill or downhill

Each environment provides a different intensity of exercise


Warm-Up and Cool-Down


Warm-Up and Cool-Down Loosening-up and relaxation exercises

performed before and after training are beneficial


Benefits of a Warm-Up Raising the body

temperature, increasing respiration, heart rate, blood flow, metabolic rate, oxygen exchange

Increasing range of movement, decreasing muscle tension, preventing muscle, tendon, ligament strains

Increasing central nervous system activity, improving coordination, reducing reaction time


Benefits of a Cool-Down

Helps speed recovery from a bout of exercise

Helps physiological systems return to normal levels


Other Components of Training


Exercise Speed

Lower exercise speeds promote an increase in muscle diameter

Brisk exercise speeds develop power or muscular explosiveness


Number of RepetitionsThe number of sets or repetitions

depends on the training method, the individual’s performance level, and personal goals• A lower number of repetitions per set

promotes maximal strength• A greater number of repetitions is

suitable for endurance training


Variety of ExerciseThe variety of exercises used

depends on one’s goal(s)Recreational athletes will tend to

perform a large number of exercises

Competitive athletes with a specific goal will tend to perform fewer, more sport-specific, exercises


Principles of Strength Training


New and progressively higher training demands enable athletes to adapt their physical and mental functions to increase performance capacity

To ensure that muscles are being adequately overloaded, resistance should be periodically increased

Training volume and training intensity can be progressively increased


1. Gradual Load Increase Involves increasing training load gradually Using small steps, training load is

increased from one training cycle to another

All training and individual exercises should be performed to fatigue

Load increase depends on training frequency, volume, and intensity − in that order


2. Explosive Load Increase Involves abrupt or explosive increases in

training load Is effective in more sport-specific, goal-

oriented training, especially for competition Requires a substantial increase in volume

and/or intensity of training from one training cycle to another


Interruptions in training have a negative effect on performance; results in a stagnation or decline in performance

Cardiovascular and muscular endurance decline faster than maximal power or strength performance

Loss in performance applies to coordination, technical skills, and tactical skills, leading to an overall decline in performance

Athletes who have trained for many years are more resistant to the effects of training interruptions


The principle of ‘specificity’ states that the responses to exercise are specific to the nature or type of exercise performed

Specific exercises lead to specific physiological responses

This principle applies to the following:

Strength Muscular and

cardiorespiratory endurance Coordination Speed of movement Motor patterns Joint angle of movement Neuromuscular components

involved Speed of muscle contraction Type of muscle contraction


The systematic division of the training year into periods that allow for optimal performance development during the competitive season

Three major periods are involved:1. The Preparatory Phase (PP)2. The Competition Phase (CP)3. Transition Periods (TP) Individual periods are further subdivided:1. Macro-cycles (2-6 weeks)2. Microcycles (7 days)3. Daily cycles (1-2 training sessions)4. Training sessions (1-2 hours)


Preparation Period (PP): Development of a high level of

fitness from which to build Characterized by a gradual and

progressive increase of exercise volume at medium intensity levels


Competitive Period (CP): Maintenance of the level of

fitness achieved in the PP Volume and intensity of

fitness work are reduced The main emphasis is on

sport-specific skill training


Transition Period (TP): Relatively short in duration (2-4

weeks) Designed to offer a break from

competition and intensive training Relaxation in addition to recreation is

recommended Ensures that strength and

endurance do not drop significantly


Overview of fitness training methods and their effects


Circuit Training


Circuit Training An exercise training

program that is designed to exercise all major muscle groups in one session

An effective exercise method used in many sports, and for general fitness development purposes

Allows for the combination and manipulation of specific exercises to achieve specific fitness goals

Exercise intensity, volume, and rest intervals can be manipulated



Principles of Circuit Exercise Programs

Major variables to be considered: Number of exercises Sequence of exercises Length of rest period between sets Length of rest period between circuits Types of exercises Resistance levels



The number of exercises per muscle group depends on:

The training effect to be achieved The desired volume of work to be

completed during a training session The desired intensity of effort The structure of the program



The trainee progresses from one exercise station to another in sequence

A given number of repetitions are performed at each exercise station

Active recovery of previously used muscles occur from station to station



The trainee moves quickly from one station to another, with little rest between exercise stations



A circuit may include running laps between stations

The effect of this type of training is the development of both muscular and cardiorespiratory fitness



Research has shown that circuit training is an effective training method for both competitive and recreational fitness development


Cardiorespiratory Training

1. Endurance training 2. Fartlek training 3. Interval training 4. Repetition training


Endurance Training Also known as continuous training or slow long

distance (SLD) training Involves training at approximately 40-60% of max.

performance ability over a long distance Typically carried out without break Physiological benefits include enhanced aerobic

capacity and development of staying power Psychological benefits include increased

determination and self-confidence The major objective of SLD training is to develop a

solid fitness base during the preparatory season



Fartlek Training

Endurance training method used by runners mainly during the preparatory season

Using an extremely flexible training program Combines long slow distance training,

pace/tempo training and interval training It involves easy running, fast bursts of

running of varying lengths, hill running etc.


Interval Training

Involves systematic alteration of exertion and recovery

a. Extensive Interval

b. Intensive Interval


A. Extensive Interval Requires the trainee to carry out a great

number of repetitions of selected distance in one session with a recovery period equal to the work interval

Keeping the work-to-rest ratio (W:R) at 1:1-2 between intervals and 1:2-4 between sets

Each exercise is repeated 20-30 times The repetitions are divided into several sets The training intensity is between 60-80

percent of the trainee’s max. performance



B. Intensive Interval

Overall lower training volume than the extensive interval method

Each interval is repeated 10-20 times

Performed at 80-90 percent of the trainee’s max performance capacity

Requires longer breaks: W:R is approximately 1:2-3 between intervals and 1:4-6 between sets

Should not be implemented until a solid fitness base of aerobic training has been attained



Repetition Training

Also known as tempo training Conducted at maximal intensity levels Used in the final preparations for competition The duration of exercise is normally longer

than in interval training Longer recovery periods are needed between

individual bouts W:R is approximately 1:5 or longer



Combination Training

Simultaneously develop both muscular and cardiorespiratory fitness

A. Combo Circuit Training

B. Cross Training


Combo Circuit Training

In addition to strength exercises, a circuit may include running laps between stations

Distance of the running may vary between 50-400 metres depending on the available facility and specific needs of the trainee



Cross Training

Involves activities that offer aerobic fitness benefits similar to those offered by running.

It can also promote total body fitness and may prevent overuse injuries

Used by competitive athletes during the transition period

A. Aerobic cross training (cycling, swimming) B. Muscular endurance cross training (rowing

machine, StairMaster) C. Activity cross training (several different activities)


Summary Physical fitness encompasses many

components that are important for health- strength, power, endurance, flexibility, body composition, and psychomotor abilities

Cardiorespiratory endurance can be enhanced through endurance, Fartlek, interval training, and repetition training

Flexibility can be improved by static stretching, dynamic stretching, and proprioceptive neuromuscular facilitation (PNF)

Documents

Sport Books Publisher1 Enhancing Health, Study, Work, and Play Through Physical Fitness Chapter 9