KIN 122 1st Edition Lecture 4Health-related Fitness1. Cardiorespiratory fitness2. Body composition3. Musculoskeletal fitnessMuscular strengthMuscular enduranceFlexibilityMuscular Fitness• 3 Components: Muscular StrengthMuscular EnduranceFlexibilityMuscular endurance• Ability of the muscles to exert submaximal for extended periods of time • Force sustained for a couple seconds to a couple minutesMuscular endurance assessment• Involves muscular contraction (maximal or submaximal) for an extended period of time • Examples:Number of sit-ups/push-ups in a minuteMaximal number of submaximal bench press repetitionsChange in grip force production over timeFlexibility• Ability of a joint to move freely through a full range of motionJoint specificDetermined by joint structure, muscle strength, and the number of ligaments and muscles spanning the joint Influenced by age, genetics, PAMuscles and tendons shorten and become tight without stretching• Types of flexibilityThese 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 musclesBenefits 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 sorenessImproving 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 lengthIdea à Muscle will remain slightly lengthened after stretchingTypes of stretching• Static stretchingStretch to point of discomfort (not pain)Hold for 3-60 secondsRepeat stretch 2-3 times• Ballistic stretchingInvolves dynamic movementsUses the momentum of a moving body or a limb in an attempt to force it beyond its normal range of motionNot recommended for general population – greater chance of injuryTypes 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 resistance3. Contracted muscle group is then relaxed and a controlled stretch is applied for about 30 seconds4. Muscle group is then allowed 30 seconds to recover and the process is repeated 2 - 4 timesFlexibility assessment• Flexibility tests must be specific to a muscle/jointE.g., hamstring flexibility vs. shoulder flexibility• Established tests:Goniometer to measure joint anglesSit-and-reach testDesigning an exercise programObjectives• 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 programPrinciples 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 reversibilitySpecificity 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 groupE.g., bicep curls vs. push-upsOverload training principle• Stressing or challenging system beyond its normal limits• Can be achieved by increasing frequency, intensity, or duration• Example: lifting heavier weightsPrinciple of progression• Must continually increase training volume to stimulate further improvements• Progression should be gradual to prevent injuries or drop outPrinciple of initial values• Initial fitness level will determine relative fitness improvements• Highly trained athlete vs. sedentaryPrinciple 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, abilitiesPrinciple of diminished returns• Genetically predetermined ceiling that limits extent of improvements from exercise training • Rate of improvement in fitness slows as approach genetic ceilingPrinciple 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 resumedStages of exercise training progression• Initial conditioning1-6 weeks, familiarize with exercise training • Improvement4-8 months, increase exercise volume and work towards reaching fitness goals• MaintenanceRegular, long-term, fitness maintenance, less exercise needed to maintain than improve fitness A complete exercise program includes:1. Warm up2. Cool down3. Cardio endurance exercise4. Strength activities5. Flexibility activitiesWarm up• 5-10 minutes• Low intensity PA of same mode will be performing• Why should you warm-up?Increases body temperature, HR & breathing rateDecreases 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 injuryPrevents blood poolingReturns body to resting conditionsHelps metabolize lactic acidWhat to consider before you begin an exercise program?• Safety screening Physical Activity Readiness Questionnaire (PAR-Q) Risk stratification• Pre-testingProvide baseline values • Individual goalsE.g., fitness, health, and sport• Participant characteristics & concernsE.g., age, medical conditions, time and