Learning Objectives

The F.I.T.T. formula stands for

Frequency, Intensity, Time, Type

MODULE 6

MODULE 6

MODULE 7

MODULE 7

The body's ability to adapt to gradual increases in the amount of exercise is the principle of:

Overload

set of Fitness Principles

Overload F.I.T.T. Specificity Rest, Recovery, Periodization Reversibility (Use It or Lose It)

Principles of Fitness Include:

Overload Progression Specificity

Wellness

an overall state of well-being or total health

Risk factors

are things in your life that increase your chances of getting a certain disease. Some risk factors are beyond your control.

· What is Body Mass Index (BMI)

(BMI) is a measurement of height (m2) and weight (kg) suggesting that a person's body's weight should be proportional to his or her height.

principle of specificity

importance of training the way they want their body to adapt.

Habit

is "a behavior that is recurrent, is cued by a specific context, often happens without much awareness or conscious intent, and is acquired through frequent repetition" (8). It can be regarded as a formula (or "habit loop") that the brain automatically follows: "When I see cue, I will do routine in order to get a reward

Rest and Recovery Principle

is essential to achieving gains in fitness. When exposed to too much stress over time, the body "shuts down" to protect itself. When this occurs, people experience burnout, excess fatigue and a weakened immune system.

three categories of disease prevention

primary - prevent disease secondary - stop disease progression tertiary - prevent complications

Principal of Periodization

systematically changes one or more variables to keep training challenging

The basic form of energy used by the cells.

Adenosine triphosphate (ATP) is defined as:

Module 2 Module Overview and Requirements

Module 2 Module Overview and Requirements

Module 5

Module 5

· Muscular endurance

Muscular endurance is the ability to exert a force over a period of time or repetitions.

· Muscular strength

Muscular strength is the ability of the muscles to exert force over a single or maximal effort.

Principal of overload

. As a result of the adaptation, more stress must be applied to the system in order to stimulate improvements

a. Fat essential to look good b. Fat essential for body functioning c. Fat used as energy storage d. Fat used to cushion organs

1. Essential body fat is best described as:

a. A minimum of 2-3 days p/week b. At least 1-2 days p/week c. Ideally, 5-7 days p/week d. Both a and c

1. Experts, such as the American College of Sports Medicine, recommend performing flexibility exercises:

a. Low energy x rays b. Water displacement c. Air displacement d. Electrical current

1. The "Bod Pod" estimates percent body fat by using:

a. After a warm-up or after a workout session

1. The best time to perform stretching exercises is:

a. Increase elasticity and plasticity of the muscles

1. The key objective of performing flexibility exercises is to:

a. Emphasize short-term weight loss b. Focus on lifestyle changes c. Emphasize diet only d. Set unrealistic goals

1. The key to healthy body composition is to:

d. Static

1. The stretching technique most often recommended by experts for general fitness is:

c. PNF

1. The technique of stretching that emphasizes contracting followed by relaxing a muscle is called:

a. DEXA b. Skin folds c. BIA d. Plethysmography

1. Which of the following methods for measuring body composition would be considered most accurate?

· How does body composition affect a person's health?

As body fat percentage increases, the potential for various diseases also increases significantly.

Four overarching goals:

Attain high-quality, longer lives free of preventable disease, disability, injury, and premature death. Achieve health equity, eliminate disparities, and improve the health of all groups. Create social and physical environments that promote good health for all. Promote quality of life, healthy development, and healthy behaviors across all life stages.

During the initial phase of an exercise program, a beginner should:

Begin slowly, exercising at a low intensity and gradually increasing volume

· Body Composition

Body composition is the relative amount of fat mass to fat-free mass.

· What is the significance of body fat distribution?

Body composition measurements can help determine health risks and assist in creating an exercise and nutrition plan to maintain a healthy weight.

Health-Related Components of Physical Fitness Include

Cardio-respiratory Fitness - Aerobic Activity Musculoskeletal Fitness - Muscle & Bone Strengthening Activity Flexibility Balance Body Composition

Involve continuous rhythmic movements of large muscle groups.

Cardiorespiratory endurance is developed best by activities that:

· Cardiorespiratory endurance

Cardiorespiratory endurance is the ability to carry out prolonged, large muscle, dynamic movements at a moderate to high level of intensity. This relates to your heart's ability to pump blood and your lungs' ability to take in oxygen.

Strategies

Change also becomes more achievable if you choose strategies that enhance your chance for success. Such strategies include monitoring; scheduling; investing in systems of accountability; abstaining; increasing or decreasing convenience; planning safeguards; detecting rationalizations and false assumptions; using distractions, rewards, and treats; pairing activities; and beginning with habits that directly strengthen self-control (8). Most successful habit change requires the coordination of multiple strategies to establish a single new behavior (8), and new habits, on average, take 66 days to form (12), so the more strategies used, the better.

Self-awareness

Change becomes much more achievable if you pay attention to who you are and insert routines that take advantage of your strengths, tendencies, and aptitudes. With self-awareness, you can cultivate the habits that work for you. Consider, for instance, differences in circadian rhythms. Circadian rhythms reflect our natural tendencies for sleeping and waking and influence our energy and productivity at different times in the day (11). The odds of success to improve your fitness won't increase if, for example, you decide to rise an hour earlier to exercise each day when you happen to be a "night owl" rather than "morning lark." Self-awareness includes knowledge about other aspects of self as well, such as whether you are a marathoner, sprinter, or procrastinator; under- or over-buyer; simplicity or abundance lover; finisher or opener; and familiarity or novelty lover (8). It also includes whether you are promotion- or prevention-focused, and whether you like taking small or big steps (8).

· What are the health risks and costs associated with overweight and obesity?

Diseases, developing healthy body weight or maintaining muscle mass, psychological unhealthiness, early death, economic impacts,

9 Wellness Dimensions

Emotional: Coping effectively with life and expressing emotions in an appropriate manner. Environmental: Occupying pleasant, healthy, and safe environments that support well-being; positively impacting the quality of our surroundings (including protecting and preserving nature). Financial: Achieving satisfaction with current and future financial situations; handling finances wisely. Intellectual: Recognizing creative abilities and finding ways to expand knowledge and skills; being open-minded. Occupational: Personal fulfillment and enrichment from one's work and/or responsibilities. Physical: Recognizing the need for physical activity, healthy foods, and adequate sleep; avoiding unhealthy habits. Social: Developing a sense of connection, belonging, and sustained support system; having positive relationships. Spiritual: Having a sense of purpose and meaning in life; establishing peace, harmony, and balance in our lives. *Cultural: The way you interact with others who are different from you; understanding and celebrating our differences. (*recently added).

1. The people who tend to gain weight in the hip area have a higher incidence of coronary heart disease than those people who gain weight in the abdominal area.

False

· Flexibility

Flexibility is the ability to move your joints through a full range of motion.

Leading Causes of Death in the United States:

Heart disease: 614,348 Cancer: 591,699 Chronic lower respiratory diseases: 147,101 Accidents (unintentional injuries): 136,053 Stroke (cerebrovascular diseases): 133,103 Alzheimer's disease: 93,541 Diabetes: 76,488 Influenza and Pneumonia: 55,227 Nephritis, nephrotic syndrome and nephrosis: 48,146 Intentional self-harm (suicide): 42,773

Benefits of physical activity/exercise

Help you control your weight. Along with diet, exercise plays an important role in controlling your weight and preventing obesity. To maintain your weight, the calories you eat and drink must equal the energy you burn. To lose weight, you must use more calories than you eat and drink. Reduce your risk of heart diseases. Exercise strengthens your heart and improves your circulation. The increased blood flow raises the oxygen levels in your body. This helps lower your risk of heart diseases such as high cholesterol, coronary artery disease, and heart attack. Regular exercise can also lower your blood pressure and triglyceride levels. Help your body manage blood sugar and insulin levels. Exercise can lower your blood sugar level and help your insulin work better. This can cut down your risk for metabolic syndrome and type 2 diabetes. And if you already have one of those diseases, exercise can help you to manage it. Help you quit smoking. Exercise may make it easier to quit smoking by reducing your cravings and withdrawal symptoms. It can also help limit the weight you might gain when you stop smoking. Improve your mental health and mood. During exercise, your body releases chemicals that can improve your mood and make you feel more relaxed. This can help you deal with stress and reduce your risk of depression. Help keep your thinking, learning, and judgment skills sharp as you age. Exercise stimulates your body to release proteins and other chemicals that improve the structure and function of your brain. Strengthen your bones and muscles. Regular exercise can help kids and teens build strong bones. Later in life, it can also slow the loss of bone density that comes with age. Doing muscle-strengthening activities can help you increase or maintain your muscle mass and strength. Reduce your risk of some cancers, including colon, breast, uterine, and lung cancer. Reduce your risk of falls. For older adults, research shows that doing balance and muscle-strengthening activities in addition to moderate-intensity aerobic activity can help reduce your risk of falling. Improve your sleep. Exercise can help you to fall asleep faster and stay asleep longer. Improve your sexual health. Regular exercise may lower the risk of erectile dysfunction (ED) in men. For those who already have ED, exercise may help improve their sexual function. In women, exercise may increase sexual arousal. Increase your chances of living longer. Studies show that physical activity can reduce your risk of dying early from the leading causes of death, like heart disease and some cancers.

Frequency

How often an exercise or activity is performed. The body begins to repair and rebuild stressed tissues right after completing an exercise to prepare them for the next challenge. For that reason, it is important to find one's personal optimal amount of work and recovery needed to challenge to the body to adapt as well as be able to recover.

Time

Is simply the duration exercise session and, as you can imagine, is related to intensity and type.

The body's maximum ability to take in and utilize oxygen

Maximal oxygen consumption (VO2max) is:

VO2-Max

Maximum oxygen uptake: most oxygen used when working the hardest you can.

Module 3

Module 3

Blue Zone: Identify significant factors impacting health and longevity

People in Blue Zones typically eat a 95% plant-based diet that's rich in legumes, whole grains, vegetables, and nuts, all of which can help reduce the risk of death. Other habits common to the Blue Zones are reduced calorie intake and fasting. Long-term calorie restriction may help longevity. Social circles, Light exercise, Religion, Genetic makeup, geographical location,

Another term used for organizing your training into phases or cycles is:

Periodization

Detentions of wellness

Physical Dimension Caring for your body to stay healthy now and in the future Intellectual Dimension Growing intellectually, maintaining curiosity about all there is to learn, valuing lifelong learning, and responding positively to intellectual challenges Expanding knowledge and skills while discovering the potential for sharing your gifts with others Emotional Dimension Understanding and respecting your feelings, values, and attitudes Appreciating the feelings of others Managing your emotions in a constructive way Feeling positive and enthusiastic about your life Social Dimension Maintaining healthy relationships, enjoying being with others, developing friendships and intimate relations, caring about others, and letting others care about you Contributing to your community Spiritual Dimension Finding purpose, value, and meaning in your life with or without organized religion Participating in activities that are consistent with your beliefs and values Vocational Dimension Preparing for and participating in work that provides personal satisfaction and life enrichment that is consistent with your values, goals, and lifestyle Contributing your unique gifts, skills, and talents to work that is personally meaningful and rewarding Financial Dimension Managing your resources to live within your means, making informed financial decisions and investments, setting realistic goals, and preparing for short-term and long-term needs or emergencies Being aware that everyone's financial values, needs, and circumstances are unique Environmental Dimension Understanding how your social, natural, and built environments affect your health and well-being Being aware of the unstable state of the earth and the effects of your daily habits on the physical environment Demonstrating commitment to a healthy planet

The term exercise refers to physical activity that is:

Planned, structured, and repetitive designed to improve fitness

Principles of Adaptation to Stress

Principle of overload, Principle of progression, Principle of specificity, Principal of recovery, Principal of periodization.

Intensity

Refers to the degree of effort needed to complete a specific exercise or activity. For example, for most individuals taking a casual stroll around the neighborhood would be considered low intensity, whereas the same person running as fast as possible on the same route would be considered high intensity. Various factors that influence intensity include the weight of the person or object (load), the number of sets and repetitions of the activity, the tempo or speed of the repetitions, and whether some degree of instability has been added (such as walking on ice or springing in snow). Again, the goal of intensity is to find the right intensity to generate improvement without also causing injury.

social determinants of health- continued

Societal conditions that affect health and can potentially be altered by social and health policies highlights that the conditions in which you are born, grow, live, work, and age influence the options you have and the choices you make. Social determinants include income, economic status, educational attainment, literacy, employment status, working conditions, housing, transportation, social support networks, and access to health care services programs.

The amount of overload needed to maintain or improve one's fitness level is NOT determined by:

Specificity

F.I.T.T. Principle

Strategy to increase or modify exercise type, intensity, and duration to help achieve fitness goals and minimize the risk of injury. F.I.T.T. (Frequency, Intensity, Time, and Type) are four areas where workload or type of physical activity modification can be made to gradually increase physical challenges in order to encourage the body to adapt and strengthen. Let's look at each principle

principal of recovery

Suggests that rest and recovery from the stress of exercise must take place in proportionate amounts to avoid too much stress.

Overload Principle

The human body adapts to demands placed upon it. For example, when lifting heavy weights for the first time or finishing a new and challenging aerobic exercise, new challenges are placed on the muscles, heart, and lungs which causes physical changes - adaptations - to take place that make it physically easier the next time the same activities are tried.

Up to 2 minutes

The non-oxidative energy system could provide energy for up to:

factors needed to create a successful fitness plan.

Think Lifestyle, Safety First: Assessing Your Risk, Assess Your Condition, Set Goals, Create a Plan, Follow Through,

benefits of health

Understand, experience and appreciate the health benefits that result from physical activity -functional fitness, body image, well-being

a. To transport oxygen b. To pick up waste products c. To transport nutrients

Which of the following is one of the primary functions of the cardiorespiratory system?

Contemplation (Getting Ready)

You are beginning to recognize that your behavior is problematic, and start to look at the pros and cons of your continued actions

Preparation (Ready)

You are intending to take action in the immediate future, and may begin taking small steps toward behavior change

Action

You are making actual changes to your problem behavior by incorporating healthy choices/behaviors into your life

Precontemplation (Not Ready)

You are not intending to take action in the foreseeable future, and can be unaware that your behavior is problematic

Maintenance

You have been able to sustain action for at least six months and are working to prevent relapse into previous unhealthy behaviors

Which of the following is NOT considered a skill-related fitness component?

a. Coordination b. Flexibility c. Balance d. Agility

primary prevention

aims to prevent disease or injury before it ever occurs. This is done by preventing exposures to hazards that cause disease or injury, altering unhealthy or unsafe behaviors that can lead to disease or injury, and increasing resistance to disease or injury should exposure occur. Examples include: legislation and enforcement to ban or control the use of hazardous products (e.g. asbestos) or to mandate safe and healthy practices (e.g. use of seatbelts and bike helmets) education about healthy and safe habits (e.g. eating well, exercising regularly, not smoking) immunization against infectious diseases.

Secondary prevention

aims to reduce the impact of a disease or injury that has already occurred. This is done by detecting and treating disease or injury as soon as possible to halt or slow its progress, encouraging personal strategies to prevent reinjury or recurrence, and implementing programs to return people to their original health and function to prevent long-term problems. Examples include: regular exams and screening tests to detect disease in its earliest stages (e.g. mammograms to detect breast cancer) daily, low-dose aspirins and/or diet and exercise programs to prevent further heart attacks or strokes suitably modified work so injured or ill workers can return safely to their jobs.

Tertiary prevention

aims to soften the impact of an ongoing illness or injury that has lasting effects. This is done by helping people manage long-term, often-complex health problems and injuries (e.g. chronic diseases, permanent impairments) in order to improve as much as possible their ability to function, their quality of life and their life expectancy. Examples include: cardiac or stroke rehabilitation programs, chronic disease management programs (e.g. for diabetes, arthritis, depression, etc.) support groups that allow members to share strategies for living well vocational rehabilitation programs to retrain workers for new jobs when they have recovered as much as possible.

Determinates of Health- Social

are conditions in the environments in which people are born, live, learn, work, play, worship, and age that affect a wide range of health, functioning, and quality-of-life outcomes and risks.

risk factors

are things in your life that increase your chances of getting a certain disease. Some risk factors are beyond your control.

Reversibility Principle

can also be referred to as - Use It or Lose It. Many of us are aware of this principle because it applies to many things in life. With respect to the body, muscles get stronger (called "hypertrophy") with use and weaker ("atrophy") with lack of use. The Use It or Lose it applies to not only the skeletal muscles but also the heart and, although not technically a muscle, even the brain.

Know the Components of Health-Related Fitness

cardiorespiratory endurance, muscular strength, endurance, flexibility, body composition.

transtheoretical model of behavior change- Stages

developed by Prochaska and DiClemente, assesses an individual's readiness to implement a healthier behavior, and provides insight into the decision-making process that leads to action.

why is BMI important?

has been shown to be a reasonable predictor of health outcomes. At its core, it is not intended to be an estimate of body composition, i.e., measure FM and FFM. Instead, it is intended to be used as an estimate of healthy/unhealthy levels of body fat

self-regulation

is central to effective human functioning (4). It is "our ability to direct our behavior and control our impulses so that we meet certain standards, achieve certain goals, or reach certain ideals" (5). It allows us to act in our short- and long-term best interests, consistent with our deepest values (6). There's just one limitation: self-regulation requires mental energy, and the brain is always looking for ways to conserve energy (i.e., save effort) (7,8).

What is body composition?

is defined as the body's relative amount of fat-free mass (FFM) and fat mass (FM) and is generally expressed as a percentage of total body weight. FFM includes bones, muscles, ligaments, body fluids and other organs, while FM is limited to fat tissue.

Specificity Principle

means that your body will respond specifically to the way in which you use it. As such, choose a physical activity or exercise that is specific to your goals. For example, if the goal is overall physical health and weight management, one would focus on overall body strength, cardio, and epitomizing one's diet. On the other hand, if one wants to improve race time, incorporate speed training in one's workouts; to increase one's race distance, go on increasingly longer training distances.

Type

means the type of exercise performed - strength training, cardio, or a combination of both. The type of exercise is tied to the Specificity Principle, discussed next.

Benefits of wellness

more energy, greater vitality, deeper feelings of appreciation and curiosity and a higher quality of life

Principal of progression

standard which states that FITT factors should be increased over time to improve fitness