p.e

balance

-a special kind of coordination involves reflexes, vision, the "inner ear", the cerebellum, and the skeletal-muscular system. It is the ability of the individual to maintain equilibrium in relation to change in body position. Balance can be categorized into static and dynamic balance. -Activity tests to measure balance: One-foot Balance Balance Beam Walk

Muscular Strength

-ability of the muscle to exert or apply a single maximal force during contraction to overcome resistance. -Activity tests to measure muscular strength: Push-ups Modified Push-ups

Muscular Endurance

-capacity of a muscle or a group of muscle to persist in a localized muscular effort or capacity of a muscle to exert force repeatedly or to hold a contraction over a period of time. -Activity test to measure muscular endurance: Abdominal Curl-ups

4 basic movements of flexibility

-flexion -extension -abduction -adduction

flexibility

-functional capacity of the joints to move within a normal range of motion (ROM). It involves the muscular system as well as the bones and joints. Lack of adequate flexibility has often been linked with low back pain as well as with muscle and joint injuries. An adequate degree of flexibility is important to prevent injury and to maintain body mobility. It can be greatly improved by stretching. -Activity tests to measure flexibility: Sit and Reach Shoulder Flexibility Sit and Reach Wall Test

agility

-generally defined as the ability to change direction quickly and efficiently while moving as early as possible as full speed. - Activity tests to measure agility: Shuttle Run Paper Ball Pick-up

cardiovascular endurance

-is the ability of the heart, lungs and blood vessels to supply oxygen and nutrients to the working muscles efficiently in order to sustain prolonged rhythmical exercises. It is also defined as the maximum amount of work an individual is capable of performing continuously where the work involves large muscle groups. -Activity tests to measure cardio-vascular endurance: Walking Test Step Test

TYPES OF WEIGHT TRAINING PROGRAMS

-isotonic programs -isometric programs -isokinetic programs

2 types of specificity

-metabolic specificity -neuromuscular specificity

FACTORS THAT DETERMINE MUSCULAR STRENGTH

-muscle size -muscle fiber recruitment -weight training

Health Related Components

-muscular strength -muscular endurance -flexibility -body composition -cardiovascular endurance

body composition

-refers to the total make-up of the body using the concept of a two component model: The Lean Body Mass and the Body Fat. -Activity tests to measure body composition: Body Mass Index Pinch Waist-Hip Ratio

skill related components

-speed -power -reaction time -coordination -balance -agility

Variations of isotonic exercise

-speed loading -eccentric loading -plyometric loading

physical Fitness test

-speed test -agility test -balance test -power test -coordination test -reaction time test

4 basic principles of weight resistance training

1. overload 2. progressive resistance 3. specifcity 4. allowing for adequate recovery

physical activity

A body movement that is produced by the contraction of skeletal muscles and that substantially increases energy expenditure.

exercise

A type of physical activity that requires planned, structured, and repetitive bodily movements to improve or maintain one or more components of physical fitness.

isotonic exercise

Advantages: -Generally produces strength gains throughout the full range of movement -Progress in strength gains is easy to evaluate because of numbered free weights and universal stacks -Strength exercises can be developed to duplicate a variety of sports skills Disadvantages: -The equipment is cumbersome -Produces more muscle soreness and greater risk of injury than isometric and isokinetic exercises -Most strength gains occur at the weakest point of the movement and are not uniform throughout

isometric exercise

Advantages: -Little time is required for training Expensive and cumbersome equipment is not needed -Exercise can be performed anywhere - in home or office or while on vacation Disadvantages: -Strength gains are not produced throughout the full range of movement -Strength gains are difficult to evaluate; that is, no numbered weights or gauges generally are used -Increases the pressure in the chest cavity, causing reduced blood flow to the heart, lungs, and brain -Not as efficient in producing strength gains as isotonic and isokinetic methods -Not effective in producing increases in skilled movements -Motivation is difficult to maintain

isokinetic exercise

Advantages: -Produces maximum resistance at all ranges of movement -Increases strength throughout the full range of movement -Results in less injury and soreness than isometric and isotonic exercise -The uniqueness of the equipment increases motivation -Strength gains are easy to determine Disadvantages: -The equipment is very expensive, with limited availability -Research is still incomplete with regard to motor patterns and force-velocity relationships

intermediate fiber

Although more red in color, possess a combination of the characteristics of fast and slow-twitch fibers. They contract rapidly, produce great force, and are fatigue resistant due to a well-developed aerobic capacity. Intermediate fibers contract more quickly and produce more force than slow-twitch fibers but contract more slowly and produce less force than fast-twitch fibers. They are more fatigue resistant than fast-twitch fibers but less fatigue resistant than slow-twitch fibers. Table 5.1 summarizes the properties of all three fiber types.

physical education

An integral part of general education designed to promote the optimum development of the individual physically, socially, emotionally, and mentally through total body movement in the performance of properly selected physical activities.

progressive resistance

As muscle strength increases from training, the initial training load no longer provides adequate strength gains. If the intensity of the training load is not increased, only existing strength levels are maintained. Therefore, the intensity of the load must be progressively increased to ensure future strength gains, a concept known as progressive resistance.

progression

As one reaches their fitness potentials, the rate of improvement begins to plateau. The overload imposed on an athlete must be progressive. If a training program stays at the same intensity for a whole year, adaptations will only be evident at the beginning, as after this the body will no longer be overloaded. For the initial stage of training, the habitually sedentary individuals should have a mild to moderate entry into the program. As the body begins to adapt to the exercise routing, the intensity, duration, and or frequency may be increased so as to keep up with the improvement of the body. It is important to progress slowly, as too rapid progression may contribute to the development of overuse injuries.

fast twitch fiber

Contract rapidly and generate great amounts of force but fatigue quickly. These fibers are white and have a low aerobic capacity, but they are well-equipped to produce ATP anaerobically. With their ability to shorten rapidly and produce large amounts of force, fast-twitch fibers are used during activities requiring rapid or forceful movement, such as jumping, sprinting, and weight lifting.

slow twitch fiber

Contract slowly and produce small amounts of force; however, these fibers are highly resistant to fatigue. Slow-twitch fibers, which are red in appearance, have the capacity to produce large quantities of ATP aerobically, making them ideally suited for a low-intensity prolonged exercise like walking or slow jogging. Further, because of their resistance to fatigue, most postural muscles are composed primarily of slow-twitch fibers.

Skill-Related Components of Fitness

Contribute to one's ability to perform skills and to participate in enjoyable leisure activities. Skill-related components are developed after the health-related components.

speed test

Double Heel Click. With the feet apart, jump up and tap the heels together twice before you hit the ground. You must land with your feet 3 inches apart.

tike pattern

Exercises should be done anytime of the day when it is convenient for the individual and it should be governed by the preference and the timetable of the individual.

specificity

In order for a training program to be effective it must be specific for the sport and position of the performer. It indicates that you must train specific energy system and specific muscle groups in order for them to improve.

overload

Indicates that doing "more than the usual" is necessary if benefits are to occur. In order for the muscles (including the heart muscles) to get stronger, it must be overloaded or worked against a load greater than the usual. It relates to the principle of used in that your energy systems must be stressed beyond their normal levels of activity if they are to improve. For the body's systems to make these adaptations, they must be overloaded. Just taking part in an activity will not cause any improvements in fitness, as the body will not be stressed to a greater extent than normal.

weight training

Is a physical exercise involving lifting or pushing heavy weights to improve muscle performance and body appearance.

training

Is a systematic method of physical conditioning. Before an individual perform an activity, he should know the guidelines in doing the activity. It is also defined as a systematic process of repetitive, progressive exercise of work, involving the learning process and acclimatization. The basic training principles help coaches to design program that are specific and safe for an individual athlete. The training principles outlined below will appear to focus mostly on fitness training but the majority will also apply to technical, tactical and psychological training.

eccentric loading

Is sometimes referred to as a negative contraction because the muscle lengthens as it develops tension. Examples would be letting yourself down slowly from a chin-up or extending your elbow slowly from a flexed position while holding a weight in your hand. This type of exercise tends to produce more muscle soreness than other techniques. It is not superior to other isotonic methods and is used mainly as an addition to other training techniques.

adaptation

Is the way the body responds to the training program. The parts of the body that are actively stressed during exercise adapt to those stresses, leading to an increase in performance.

recovery

It is during the recovery sessions that the adaptations to training take place. Recovery sessions may not necessary means complete rest. Periods of lower intensity activity will allow the body to adapt without increasing the stress placed on it. These periods are excellent opportunities for work on technique and tactics. It refers to the amount of time the body should be allowed to rest and recover from fatigue before the next activity begins.

overload

Muscles are forced to contract at maximum or near maximum tension. Muscle contractions at these tension levels produce physiological changes in the muscles, resulting in strength gains. If muscles are not overloaded to this degree, they do not increase in strength or in size (hypertrophy). Muscles adapt only to the load they are subjected to. A maximum overload results in maximum strength gains, whereas a minimum overload produces only minimum strength gains.

speed loading

Occurs when the resistance is moved as rapidly as possible. This technique is believed to be inferior to the more commonly practiced constant resistant isotonic exercise for gaining strength since not enough tension is produced for a training effect. However, many athletes use this technique during competition when maximum power is desired.

balance test

One Foot Balance. Stand on one foot, press up so that the weight is on the ball of the foot with the heel off the floor. Hold the hands and the other leg straight out in front for 10 seconds.

coordination test

Paper Ball Bounce. Wad up a sheet of notebook paper into a ball. Bounce the ball back and forth between the right and left hands. Keep the hands open and palms up. Bounce the ball 3 times with each hand, alternating hands for each bounce.

agility test

Paper Ball Pick-up. Place two wadded paper balls on the floor 5 feet away. Run, pick up the first paper ball and return both feet behind the starting line. Repeat with the second ball. Finish in 5 seconds.

reaction time test

Paper Drop. Have a partner hold a sheet of notebook paper so that the side edge is between your thumb and index finger, about the width of your hand from the top of the page. When your partner drops the paper, catch it before it slips through the thumb and finger. Do not lower your hand to catch the paper.

individual differences

Performers respond differently to the same training. This is due to factors such the individuals state of training, the characteristic athletes have inherited from their parents, their personal commitment and their level of physical and mental maturity, their sexes and age levels. No two individuals are exactly alike. All individuals have different performances, fitness attributes, lifestyles, nutritional preferences, and they respond to exercise and its physical and social environments and their own unique way. It is therefore essential that the exercise programs cater to these individual needs and preferences.

allowing for adequate recovery

Progressive training becomes less effective when muscles become fatigued since the training stimulus cannot be maintained at maximum level. Also, overloading a fatigued muscle may lead to soreness and injury. Therefore, follow four simple rules: Exercise large muscle groups before smaller ones. Movements become fatiguing when the small muscles involved in the movement are fatigued. For example, before performing standing overhead lifts with free weights, first exercise the leg muscles and then the lower arm muscles. Arrange your strength exercises so that successive exercises only minimally affect the muscle groups that were trained previously. Maintain a consistent application of force by raising and lowering the weight in a controlled manner. Generally, the lift phase should take about one to two seconds and the lowering phase approximately three to four seconds. Allow forty-eight hours between strength exercises for complete physiological recovery.

variation

Refers to the need of the body to undergo changes. If training programs are repetitious, athletes can soon become bored and lose their motivation.

plyometric loading

Requires that the muscles be loaded suddenly and then forced to stretch before the contraction for movement occurs. This type of exercise has gained some popularity among volleyball players, skiers, discus throwers, and shot-putters. An example would be to jump from a bench to the floor and then immediately back onto the bench. This exercise has been shown to increase strength and jumping ability. However, anyone who attempts this exercise should be aware of the possibility of injury to the ankles and knee joints.

power test

Standing Long Jump. Stand with toes behind the line. Using no run or hop step, jump as far as possible. Men must jump their height plus 6 inches. Women must jump their height only.

physical fitness

The ability of an individual to perform one's daily task with vigor and alertness without undue fatigue, with reserve energy to attend to other tasks, with readiness to meet unforeseen emergencies, and with enough energy for leisure time activities.

reversibility

The adaptation that take place as a result of training are all reversible. Adaptation to endurance training can be lost more quickly than it takes to achieve them while strength gains are lost more slowly. The principle of reversibility is another way of stating the principle of disuse. If your energy systems are not utilized, it deteriorates to a level congruent to your level of activity. It indicates that disuse or inactivity results in loss of benefits achieved in overloading. In order to maintain a desired level of fitness, you need to continue to provide an exercise overload. Unfortunately, we cannot "bank" fitness neither can we "store" fitness. The principle states that if an individual stop to exercise, the body returns to its initial level of fitness.

specificity

The demands of the exercise must be sufficient to force muscles to adapt, and the subsequent muscle adaptations are specific to the type of training performed, a concept known as specificity. For example, aerobic activity develops aerobic capacity, and anaerobic activity develops anaerobic capacity. Recent research indicates that muscle adaptations are specific to the type of training performed because exercise not only affects muscles but also nerve control of muscles. The nerve pathways appear to become more efficient with continued exercise. The efficiency, however, is specific only to the particular exercise. Research also indicates that the joint angle of exercise, the type of exercise (that is, isotonic, isometric, or isokinetic), and the speed and range of movement all produce a variety of specific muscle adaptations.

muscle size

The primary determinant of how much force a muscle can generate is its size. The larger the muscle, the greater the force it can produce. Although there is no difference in the chemical makeup of muscle in men and women, men are generally stronger than women because men have more muscle mass (i.e. larger muscles). The larger muscle mass in men is due to hormonal differences between the sexes; men have higher levels of the male sex hormone testosterone. The fact that testosterone promotes an increase in muscle size has led some athletes to attempt to improve muscular strength with drugs.

Health Related Components

Those components that contribute to the development of fitness and health and functional capacity of the body will be classified as health-related components. Health-related components are first developed before the skill-related components.

muscle fiber recruitment

We have seen that muscle fiber recruitment influences the production of muscle force. The more muscle fibers that are stimulated to shorten, the greater the muscle force generation, because the force generated by individual fibers is additive. Muscle fiber recruitment is regulated voluntarily through the nervous system. That is, we determine how many muscle fibers to recruit by voluntarily making a decision about how much effort to put into a particular movement. For instance, when we choose to make a minimal effort in lifting an object, we recruit only a few motor units, and the muscle develops limited force. However, if we make a decision to exert our maximal effort in lifting a heavy object, many muscle fibers are recruited and great force is generated.

training

a. individual differences b. adaptation c. overload d. progression e. reversibility f. specificity g. recovery h. variation i. time pattern

muscle fiber types

a. slow twitch fibers b. fast twitch fibers c. intermediate fibers

body fat

adipose tissue represents that the components of the body whose primary role is to store energy for later use. Body Fats does not contribute in a direct sense to exercise performance. Body Fat is further the maintenance of life while storage body fat contained in the fatty deposits found under the skin and deep inside the body.

isokinetic program

are isotonic contractions performed at a constant speed. Isokinetic training is a relatively new strength training method, so limited research exists to describe its strength benefits compared with those of isometric and isotonic programs. Isokinetic exercises require the use of machines that govern the speed of movement during muscle contraction (isokinetic refers to constant speed of movement). The first isokinetic machines available were very expensive and were used primarily in clinical settings for injury rehabilitation. Recently, less expensive machines have become available that utilize a piston device (much like a shock absorber on a car) to limit the speed of movement throughout the range of the exercise. Today, these machines are found in fitness centers across the United States.

flexion

bending a body segment

lean body mass

consists of the muscles, bones, nervous tissue, skin, blood and organs. These tissues have high metabolic rate and make a direct, positive contribution to energy production during exercise.

static balance

involves equilibrium in a fixed position such as standing on one foot or on a balance beam.

metabolic specificity

involves training a specific energy system.

neuromuscular specificity

involves training specific muscle group.

progressive resistance exercise(PRE)

is an application of the overload principle applied to strength and endurance exercise programs. Even though the two terms can be used interchangeably, PRE is preferred when discussing weight training. Progressive resistance exercise means that as strength and endurance are increased, the load against which the muscle works must be periodically elevated for strength and endurance gains to be realized.

isometric programs

is based on the concept of contracting a muscle at a fixed angle against an immovable object, using an isometric or static contraction. Interest in strength training increased dramatically during the 1950s with the finding that maximal strength could be increased by contracting a muscle for 6 seconds at two-thirds of maximal tension once per day for 5 days per week!

speed

is the ability of the individual to move from one point to another or one direction within the shortest time possible. Activity tests to measure speed: 50-meter Sprint Double Heel Click 100-meter Dash

power

is the ability to exert or apply a single maximum force within the shortest time possible. Strength + Speed = Power Activity tests to measure power: Standing Long Jump Vertical Jump

coordination

is the common denominator of all motor performance parameters. It involves the nervous system and the skeletal-muscular system and may be as the smooth flow of movement. Activity test to measure coordination: Paper Ball Bounce

isotonic programs

like isotonic contractions, utilize the concept of contracting a muscle against a movable load (usually a free weight or weights mounted by cables or chains to form a weight machine). Isotonic programs are very popular and are the most common type of weight training program in use today.

specificity of training

means that development of muscular strength and endurance is specific to the muscle group that is exercised and the training intensity. First, the muscles that are trained will be the only muscles improving in strength and endurance. For example, if an individual has low-back pain and wishes to improve the strength of the supporting musculature of the lower back, it would be of no benefit to strengthen the arm muscles. The specific muscles involved with movement of the lower back should be the ones trained. Second, the training intensity determines whether the muscular adaptation is primarily an increase in strength or endurance. High-intensity training (i.e. lifting heavy weights four to six times) results in an increase in both muscular strength and size with only limited improvements in muscular endurance. Conversely, high repetition, low-intensity (i.e. lifting light weights 15 times or more) promotes an increase in muscular endurance, with only limited improvements in muscular size and strength.

abduction

moving a limb away from a body

adduction

moving a limb towards the body

exercise precautions

or to undertaking an exercise program, some precautions should be followed. Medical Examination Warm-up

dynamic balance

refers to the maintenance of equilibrium while moving such as walking in a balance beam.

extension

straightening a body segment

reaction time

the length of time that an individual requires to respond to a stimulus. Activity test to measure reaction time: Paper Drop

Valsalva maneuver

the static nature of isometric muscle contractions can lead to breath holding , which can reduce blood flow to the brain and cause dizziness and fainting.

intensity

(how hard) it is defined as the difficulty level or how vigorous and exercise should be. This is probably the most critical of the different factors that determine the amount of positive physical change to take place.

duration

(how long) the length of time at which the exercise program is executed. An average work-out will last between 15-45 minutes to an hour. The intensity of an exercise is inversely proportional to the duration. As the intensity increases, duration decreases and vice versa.

frequency

(how often) it is the number of times one should exercise in a week. According to studies, for one to achieve something out of ones physical fitness activity, one should exercise at least 3-4 times in a week. Increased frequency may be necessary for those training for competition.

COMPONENTS/PARAMETERS OF PHYSICAL FITNESS

- Health related components - Skill-Related Components of Fitness - PHYSICAL FITNESS TEST