KIN 122 1st Edition Lecture 4 Health related Fitness 1 Cardiorespiratory fitness 2 Body composition 3 Musculoskeletal fitness Muscular strength Muscular endurance Flexibility Muscular Fitness 3 Components Muscular Strength Muscular Endurance Flexibility Muscular endurance Ability of the muscles to exert submaximal for extended periods of time Force sustained for a couple seconds to a couple minutes Muscular endurance assessment Involves muscular contraction maximal or submaximal for an extended period of time Examples Number of sit ups push ups in a minute Maximal number of submaximal bench press repetitions Change in grip force production over time Flexibility Ability of a joint to move freely through a full range of motion Joint specific Determined by joint structure muscle strength and the number of ligaments and muscles spanning the joint Influenced by age genetics PA Muscles and tendons shorten and become tight without stretching Types of flexibility These notes represent a detailed interpretation of the professor s lecture GradeBuddy is best used as a supplement to your own notes not as a substitute Passive flexibility ROM you can obtain when someone pushes or pulls you Active flexibility ROM you can achieve by actively contracting muscles Benefits of flexibility Some degree necessary to perform activities of daily living Can help reduce risk of injury Can help improve performance Feelings of increased muscle control Increases range of motion Reduces tension Prevents soreness Improving flexibility Muscle and fascia are most important soft tissue for increasing flexibility How to improve flexibility Stretching form of physical exercise in which a specific skeletal muscle or muscle group is deliberately elongated to its fullest length Idea Muscle will remain slightly lengthened after stretching Types of stretching Static stretching Stretch to point of discomfort not pain Hold for 3 60 seconds Repeat stretch 2 3 times Ballistic stretching Involves dynamic movements Uses the momentum of a moving body or a limb in an attempt to force it beyond its normal range of motion Not recommended for general population greater chance of injury Types of stretching Proprioceptive neuromuscular facilitation PNF Takes advantage of body reflex response to enhance muscle relaxation and joint ROM Usually perform with partner Process 1 Muscle stretched and placed under tension 2 Contract the stretched muscle group for 5 6 seconds while a partner applies resistance 3 Contracted muscle group is then relaxed and a controlled stretch is applied for about 30 seconds 4 Muscle group is then allowed 30 seconds to recover and the process is repeated 2 4 times Flexibility assessment Flexibility tests must be specific to a muscle joint E g hamstring flexibility vs shoulder flexibility Established tests Goniometer to measure joint angles Sit and reach test Designing an exercise program Objectives Identify the principles of exercise program design Identify the stages of training progression and components of a complete exercise program Be able to apply the FITT principle in designing an exercise program Principles of exercise program design Specificity of training principle Overload training principle Principle of progression Principle of initial values Principle of individuality Principle of diminished returns Principle of reversibility Specificity of training principle Adaptations to training are specific to type of exercise and muscle groups involved Fitness improvements occur in system that is trained CRF vs strength Example swimming vs weight training In weight training gains are specific to muscle group E g bicep curls vs push ups Overload training principle Stressing or challenging system beyond its normal limits Can be achieved by increasing frequency intensity or duration Example lifting heavier weights Principle of progression Must continually increase training volume to stimulate further improvements Progression should be gradual to prevent injuries or drop out Principle of initial values Initial fitness level will determine relative fitness improvements Highly trained athlete vs sedentary Principle of individuality Individual response to exercise is variable Depends on a number of factors Age initial fitness exercise experience health status Training programs should be individualized to needs interests abilities Principle of diminished returns Genetically predetermined ceiling that limits extent of improvements from exercise training Rate of improvement in fitness slows as approach genetic ceiling Principle of reversibility When you stop being physically active fitness levels will return to pre exercise levels Detraining deconditioning Benefits of exercise decrease within 2 weeks of exercise termination and are lost within 2 8 months if not resumed Stages of exercise training progression Initial conditioning 1 6 weeks familiarize with exercise training Improvement 4 8 months increase exercise volume and work towards reaching fitness goals Maintenance Regular long term fitness maintenance less exercise needed to maintain than improve fitness A complete exercise program includes 1 Warm up 2 Cool down 3 Cardio endurance exercise 4 Strength activities 5 Flexibility activities Warm up 5 10 minutes Low intensity PA of same mode will be performing Why should you warm up Increases body temperature HR breathing rate Decreases risk of injury and soreness Always warm up before stretching don t stretch cold muscles Cool down 5 10 minutes Same activities stretches as in warm up Good time for stretching because muscles are warm Why should you cool down Reduces risk of injury Prevents blood pooling Returns body to resting conditions Helps metabolize lactic acid What to consider before you begin an exercise program Safety screening Physical Activity Readiness Questionnaire PAR Q Risk stratification Pre testing Provide baseline values Individual goals E g fitness health and sport Participant characteristics concerns E g age medical conditions time and experience