Chapter 11

Fitness Program

FITT Acronym for frequency, intensity, time, and type; the terms that describe the essential components of a program or plan to improve a health-related component of physical fitness. frequency As part of the FITT prescription, refers to how many days per week a person should exercise. intensity As part of the FITT prescription, refers to how hard or how much effort is needed when a person exercises. time As part of the FITT prescription, refers to the duration of an exercise session. type As part of the FITT prescription, refers to what kind of exercises a person needs to do. target heart rate The heart rate range of aerobic exercise that leads to improved cardiorespiratory fitness (i.e., 64% to 96% of maximal heart rate). perceived exertion The subjective perception of effort during exercise that can be used to monitor exercise intensity static stretching Stretching techniques that slowly and gradually lengthen a muscle or group of muscles and their tendons. hyponatremia or water intoxication Overconsumption of water, which leads to a dilution of sodium concentration in the blood, with potentially fatal results. Donatelle, Rebecca J.. Health: The Basics, The Mastering Health Edition (Page 346). Pearson Education. Kindle Edition.

2008 Physical Activity- Older adults

Older Adults If unable to follow above guidelines, then as much physical activity as their condition allows If unable to follow above guidelines, then as much physical activity as their condition allows In addition to muscle-strengthening activities, those with limited mobility should add exercises to improve balance and reduce risk of falling.

Treating Injuries

Rest—is required to avoid further irritation of the injured body part. Ice—is applied to relieve pain and constrict the blood vessels to reduce internal or external bleeding. To prevent frostbite, wrap the ice or cold pack in a layer of wet toweling or elastic bandage before applying it to your skin. A new injury should be iced for approximately 20 minutes every hour for the first 24 to 72 hours. Compression—of the injured body part can be accomplished with a 4- or 6-inch-wide elastic bandage; this applies indirect pressure to damaged blood vessels to help stop bleeding. Be careful, though, that the compression wrap does not interfere with normal blood flow. Throbbing or pain indicates that the compression wrap should be loosened. Elevation—of an injured extremity above the level of your heart also helps control internal or external bleeding by making the blood flow upward to reach the injured area.

Skill-Related Components of Physical Fitness

muscular strength The amount of force that a muscle is capable of exerting in one contraction. muscular endurance A muscle's ability to exert force repeatedly without fatiguing or the ability to sustain a muscular contraction for a length of time. body composition The relative proportions of fat and fat-free (muscle, bone, water, organs) tissues in the body. flexibility The range of motion, or the amount of movement possible, at a particular joint or series of joints.

Physical activity and exercise

physical activity Refers to all body movements produced by skeletal muscles, resulting in substantial increases in energy expenditure. exercise Planned, structured, and repetitive bodily movement done to improve or maintain one or more components of physical fitness.

physical activity

physical fitness A balance of health-related attributes that allows you to perform moderate to vigorous physical activities on a regular basis and complete daily physical tasks without undue fatigue. cardiorespiratory fitness The ability of the heart, lungs, and blood vessels to supply oxygen to skeletal muscles during sustained physical activity. aerobic exercise Prolonged exercise that requires oxygen to make energy for activity. aerobic capacity (power) The functional status of the cardiorespiratory system; refers specifically to the volume of oxygen the muscles consume during exercise.

Physical Activity for Health, Fitness, and Performance

• 25.4 percent of Americans are sedentary. • Physical activity refers to all body movements produced by the skeletal muscles resulting in substantial increase in energy expenditure. • Exercise refers to a planned, structured, and repetitive bodily movement done to improve or maintain components of physical fitness.

Principles of Fitness Training

• FITT - Frequency - Intensity - Time - Type • Overload - You must overload the systems you are training. • Reversibility - If you stop training, the body responds by deconditioning. • Specificity - Design your program with a focus on improving particular systems.

Physical Activity for Physical Fitness

• Flexibility - The range of motion, or the amount of movement possible, at a particular joint or series of joints • Body Composition - Describes the relative proportions of fat and lean (muscle, bone, water, organs) tissues in the body

The FITT Principle for Muscular Strength and Endurance

• Frequency is 2-4 days per week of exercises that train major muscle groups, using enough repetitions and sufficient resistance to improve muscular strength and endurance. • Intensity is determined using greater than 60% of your 1RM for muscular strength, and less than 60% of it for muscular endurance.

Getting Motivated and Committing to Your Physical Fitness

• Identify your goals. • Consider things that might get in the way of your goals. • Consider the many physical and psychological benefits of exercise to help motivate you.

Physical Activity for Health

• If all Americans followed the 2008 Physical Activity Guidelines, it is estimated that the following deaths could be prevented: - one-third to one-half related to coronary heart disease - one-quarter related to stroke and osteoporosis - one-fifth related to colon cancer, high blood pressure, and type 2 diabetes - one-seventh related to breast cancer

Physical Activity for Physical Fitness

• Muscular Strength - Refers to the amount of force a muscle or group of muscles can generate in one contraction. - To assess the strength of a particular muscle or muscle group, measure the amount of weight that can be moved one time and no more (one time repetition maximum, 1 RM). • Muscular Endurance - A muscle's ability to exert force repeatedly without fatiguing or the ability to sustain a muscular contraction for a length of time

Physical Activity for Physical Fitness

• Physical fitness is the ability to perform regular moderate to vigorous levels of physical activity without excessive fatigue. • Cardiorespiratory Fitness - Ability to sustain whole-body activity for a prolonged period of time. - Aerobic ("with oxygen") Exercise is exercise performed at moderate levels of intensity for extended periods of time with increased heart rate. - Aerobic capacity (VO2max) is the maximum volume of oxygen consumed by the muscles during exercise.

What Are the Health Benefits of Regular Physical Activity?

• Reduced risk of cardiovascular diseases • Reduced risk of metabolic syndrome and type 2 diabetes • Reduced cancer risk • Improved bone mass and reduced risk of osteoporosis • Improved weight management • Improved immunity • Improved mental health • Improvedstressmanagement • Longer life span

The FITT Principle for Muscular Strength and Endurance

• Sets and Repetitions - To increase muscular strength you need higher intensity and fewer repetitions and sets. - For muscular strength, use a resistance of more than 60% of your 1RM performing 1-3 sets with 2-6 repetitions per set. - For muscular endurance, use less than 60% of your 1RM, 2-6 sets of 10-15 repetitions. • Rest Periods - Resting between exercises can reduce fatigue and help with performance and safety.

The FITT Principle for Flexibility

• Uses static stretching that slowly and gradually lengthens a muscle or group of muscles • Avoid bouncing or jerky movements • Only stretch once muscles are fully warmed up • Minimum of 2-3 days of training, but daily training produces the most benefits • Perform and hold the static stretch at the point of tension, or mild discomfort, but not pain.

Fitness Program Components

• Warm-Up - Transition from rest to activity, last 5-15 minutes - Gradual increase in heart rate - May include light stretching • Cardiorespiratory and/or Resistance Training - The bulk of your workout should last 20-30 minutes • Cool Down - Transition from activity to rest, lasts 5-15 minutes - Gradual decrease in heart rate - Stretching

The FITT Principle for Cardiorespiratory Fitness

- ACSM recommends that vigorous activities (70-90 percent of heart rate maximum) be performed for at least 20 minutes at a time, and moderate activities (50-70% of heart rate maximum) for at least 30 minutes. - Target heart rate can be determined by subtracting your age from 220 (males) or 226 (females). This is your maximum heart rate (MHR). • Your target heart rate is somewhere between 70 and 90% of MHR. - Borg's rating of perceived exertion (RPE) is another method of determining intensity. - The talk-test is the easiest but least scientific method of measuring cardiorespiratory exercise intensity.

2008 Physical Activity- Adults

Adults 150 min/week moderate-intensity physical activity OR 75 min/week of vigorous-intensity physical activity OR Equivalent combination of moderate and vigorous-intensity physical activity (e.g., 100 min moderate intensity + 25 min vigorous intensity) 300 min/week moderate-intensity physical activity OR 150 min/week of vigorous-intensity physical activity OR Equivalent combination of moderate and vigorous-intensity physical activity (e.g., 200 min moderate intensity + 50 min vigorous intensity) OR More than the previously described amounts Muscle-strengthening activities for all the major muscle groups at least 2 days/week

2008 Physical Activity- Children and Youth

Children and Youth 60 min or more of moderate- or vigorous-intensity physical activity daily; should include at least 3 days/ week or vigorous activity At least 60 min of moderate- or vigorous-intensity physical activity on every day of the week Include muscle-strengthening activities at least 3 days/week. Include bone-strengthening activities at least 3 days/week.