Fitness Basics

1. Fitness Basics GETTING STARTED AND STAYING MOTIVATED

2. Purpose & Overview • To provide the knowledge necessary to begin a safe, effective exercise program. • The following topics will be discussed: • Components of physical fitness • Before beginning an exercise program • Exercise programming

3. Components of Physical Fitness • Cardiovascular (aerobic) fitness • Muscular strength and endurance • Flexibility • Body composition

4. Cardiovascular (CV) Fitness • Ability of the heart and blood vessels to deliver oxygen-rich blood to working musculature • Measured by oxygen consumption (volume of oxygen consumed—VO2) • Indirectly measured by heart rate • Increased cardiovascular fitness is linked to reduced cardiovascular disease risk

5. Components of CV Fitness • Resting heart rate • Blood pressure • VO2 maximum • Stroke volume • Cardiac output

6. Muscular Strength and Endurance • Strength: The ability of a muscle to exert maximum force • Endurance: The ability of a muscle to exert sub-maximal force over an extended period of time • Increased strength/endurance = increased lean muscle mass = increased metabolic rate

7. Flexibility • Range-of-motion at a particular joint • Varies with different joints • Limited by tightness of muscles and connective tissue surrounding the joint • Decreased flexibility leads to increased risk of injury

8. Body Composition • Percent body fat • Lean mass versus fat mass • Excessive body fat = increased health risk • Average percent body fat: • Males = approximately 15 percent • Females = approximately 23 percent

9. Before Beginning • Health risk factors and stratification • When to see your doctor • Get a fitness assessment

10. Health Risk Factors • Age • Family history of heart disease • Cigarette smoking • Hypertension • Dyslipidemia (higher-than-normal amounts of cholesterol and fat in the blood) • Pre-diabetes • Obesity • Sedentary lifestyle

11. Risk Stratification • Low Risk • Asymptomatic • One or fewer risk factors • Moderate Risk • Asymptomatic • Two or more risk factors • High Risk • Symptomatic • Known cardiovascular, pulmonary, or metabolic disease

12. When to See Your Doctor • You meet the criteria for moderate or high risk • You have any musculoskeletal injuries or other physical limitations

13. Get a Fitness Assessment • A thorough assessment will measure all components of physical fitness • Two primary functions: • Determine “baseline” fitness level • Evaluate progress

14. Types of Assessments • Body mass index (BMI), blood pressure, resting heart rate • Skin fold or bioelectric impedance (body composition) • Step, bike or treadmill test (cardiovascular fitness) • Sit and reach test (flexibility) • 1-minute crunch test (muscular endurance) • Push-up test (muscular strength/endurance)

15. Exercise Programming • Cardiovascular training • Strength training • Flexibility training • A good exercise program

16. Cardiovascular Training • What is cardiovascular exercise? • Program recommendations • Benefits of cardiovascular training

17. What is Cardiovascular Exercise? • Involves rhythmic movement of large muscle groups over an extended period of time • Increases heart rate, breathing rate, blood flow, and perspiration • Can include walking, jogging, cycling, swimming, hiking, cross-country skiing, stair-climbing, etc.

18. Program Recommendations • Frequency: most days of the week • Intensity: 60-85% of your predicted heart rate max (target heart rate zone) • Heart rate maximum = 220 minus your age • Lower End = .60 × 220 minus your age • Upper End = .85 × 220 minus your age • Type: walking, jogging, cycling, etc. • Time: 20-60 minutes • Include warm-up and cool-down periods

19. Reduced blood pressure Lower resting heart rate Increased stroke volume of heart when pumping Reduced blood cholesterol levels Reduced fasting glucose Reduced body fat Lower risk of cardiovascular disease Lower risk of pre-diabetes or type II diabetes Reduced risk of colon cancer Benefits of CV Training

20. Strength Training • What is strength training? • Common terms • Program recommendations • Benefits of strength training

21. What is Strength Training? • An exercise/activity in which a muscle/muscle group exerts themselves against an external force • What are these external forces? • Gravity • Your own body weight (calisthenics) • Resistance tubing/bands • Free weights (dumbbells, barbells, etc.) • Machines (Nautilus, Cybex, etc.)

22. Common Terms • Repetitions (“Reps”): Repeated movements against an opposing force through a full range of motion • Sets: Groups of repetitions performed consecutively before resting • Rest: Time between sets, exercises, or exercise sessions • Example: “Perform 2 sets of 12 repetitions with 30 seconds of rest between sets.”

23. Program Recommendations • 2 to 3 sessions per week (skip a day between sessions) • Choose 8 to 10 exercises per session (one for each major muscle group) • Perform 1 set of 12 to 15 reps per exercise with 30 seconds of rest between exercises • Perform large muscle exercises first and core (abs and lower back) exercises last

24. Benefits of Strength Training • Increased strength • Increased lean muscle mass • Increased basal metabolic rate • Stimulates new bone growth

25. Flexibility Training • Stretching exercises • Program recommendations • Benefits of flexibility training

26. Stretching exercises • Exercises that elongate, to the point of slight tension, the muscles and connective tissue surrounding a joint • Two types: • Static (preferred) • Dynamic (usually sport-specific)

27. Program Recommendations • Stretch all major muscle groups at the conclusion of each exercise session • Hold each stretch for 15-20 seconds • Slow, controlled stretches to the point of slight tension…NO BOUNCING!

28. Benefits of Flexibility Training • Increased range-of-motion • Reduced muscle tension • Reduced risk of injury • Increased feeling of relaxation

29. A Good Exercise Program… • Accounts for your health status and fitness assessment results • Addresses all components of physical fitness • Progresses gradually as your fitness level improves • Is enjoyable!

30. References • ACSM’s Guidelines For Exercise Testing And Prescription, 8th edition, Franklin, Barry A., PhD. (Senior Editor) 2009.