Fitness Concepts

1. Fitness Concepts • This power point gives an overview of many of the terms or concepts used to understand or describe “Fitness” • Students are expected to be familiar with the terms and concepts • Read, Listen and ask Questions...

2. 5 Components of Fitness • Flexibility • Strength • Endurance • Power • CV Fitness

3. FLEXIBILITY Stretching increases our range of motion, improves performance and prevents injury

4. STRENGTH • Strength is the ability to move a resistance. Develop it by heavy resistance and low reps

5. ENDURANCE • The ability to do an exercise over and over for a long time. Light resistance and high reps

6. POWER • The ability to move a resistance quickly. Quick and powerful, fast reps, using proper technique

7. CV Fitness The ability of our heart, lungs, blood and circulatory system to supply oxygen to the muscles

8. TRAINING EFFECT Improvements in our fitness that occur as our body adapts to exercise and training

9. OVERLOAD PRINCIPLE • Taxing our muscles beyond what they are accustomed to will result in the muscles adapting by improving strength or endurance over time. This is called overloading

10. FITT PRINCIPLES OF CONDITIONING • FREQUENCEY – how often • INTENSITY – how hard • TIME – how long • TYPE – what type of training is needed • In order to get the desired training effect you need to follow all 4 principals

11. Frequency – How often you train • Cardio Fitness – minimum 3 to 5 times a week, but you can do cardio every day (helps to mix up your type of training (run, bike, play soccer...) • Strength Fitness – 3 to 5 times a week but it is important to rest 24 hours between heavy workouts.

12. Intensity – How hard you train • You need to train hard enough to overload the system/muscles beyond their normal range. Less than this will not result in improved performance. • Cardio intensity is measured in Heart Rate • Strength intensity is measured in weight resistance and or repetitions. (how much weight and how many reps)

13. Time – How long the workout is • Cardio – need to get your HR intensity up in a range (140 – 160) for at least 15 minutes or longer to achieve a training effect. • Strength – varies according to type of work out. Typical strength workout for arms is 3 sets of betweeen 10 to 15 reps at 60 to 70% of maximum lift.

14. Type – the exercise workout you choose must match your fitness goals • Cardio – jogging, biking, cross country skiing. Use the legs in continuous activity to get HR up. • Toning – moderate weights at high numbers of reps • Strength – high weight at low numbers of reps • Weight loss – walking, low intensity jogging or biking for longer durations say 30 to 60 minutes. • Flexibility - stretching • Power – light weight fast movements, high reps

15. Anaerobic Exercise • Anaerobic exercise that does not require oxygen for muscle performance. Low level or short (10 sec to 2min) intense exercise such as sprints or a hockey shift is anaerobic in nature

16. Aerobic Exercise • Aerobic exercise requires oxygen for muscle performance. Exercise over longer duration (2min and up) at a moderate level of exertion such as jogging or bike riding.

17. Cardio Vascular Fitness • During Aerobic exercise muscles require oxygen to release the energy used during contractions. Without enough oxygen the muscles fatigue and stop working. (exhaustion) • The Cardio Vascular system made up of the Heart, Lungs, and Circulatory system control the flow of blood and oxygen to the muscle sites. • Improved CV fitness results when you overload the Heart, Lungs and Circulatory system.

18. HEART RATEHR • Rate the heart beats in one minute

19. RESTING HEART RATERHR • HR when sleeping or before you get up in the morning (this will be your heart’s lowest working rate while at rest there is small demand on the heart)

20. AMBIENT HEART RATEAHR • Heart rate when not active but awake (background levels, walking, light work, talking, responding to daily activities, non exercise…)

21. MAXIMUM HEART RATEMHR • 220 – Your age • An 18 year old would have a MHR of 202 • 220 – 18 = 102

22. TARGET HEART RATETHR • THR is a working HR during exercise that is high (intense) enough to overload the heart during exercise to cause improved CV fitness. We call thes the THR Zone. • Formula for calculating THR Zone for an 18 yr old: Max HR X 60% = lower level 202 X 60% = 121 Max HR X 80% = upper level 202 X 80% = 162

23. CV overload and fitness • For our 18 yr old to improve their CV fitness using the THR zone they would need to: • Get their HR during exercise into the THR zone (between 121 and 162 HR) • Keep it there for between 15 to 45 min • Do this between 3 to 7 times/week

24. RECOVERY TIME • How fast your heart rate returns to pre exercise rate after exercise • Faster recovery time is a good indicator of your CV fitness

25. Stroke Volume • The amount of blood the heart can pump in one beat... • Fit hearts are larger (it is a muscle) and therefore pump more blood in a single beat

26. Stroke volume: Resting HR, HR and Recovery Time • As CV fitness increases the heart increases in size and therefore SV increases so: • Our resting HR drops because our heart is more efficient and does not have to beat as fast to do the same amount of work. • It takes more effort to cause the HR to increase during exericse • Recovery rate is quicker because the heart is more efficient with each beat

27. MAXIMUM VOLUME OF OXYGEN UPTAKE • Amount of Oxygen body delivers to muscles in one minute • Measure of our heart, lungs and circulatory system’s ability to process O2

28. Improved CV Fitness Characteristics Heart gets larger (up to 2 times its size. Is able to pump more blood in a single beat (stroke volume) Resting HR goes down Lungs increase in size and ability to transfer Oxygen and waste gases to and from blood Increase # of red blood cells that carry O2 Blood vessels able to dilate and carry blood to cells faster Body is able to produce energy longer and better due to increased oxygen flow to muscles.

29. REST RECOVERY PRINCIPLE • During sleep and rest the body repairs and re energizes muscles • 24 hours is needed after intense exercise for recovery to occur

30. Types of Training • Interval Training • Cross Training

31. INTERVAL TRAINING • When you do short intense bursts of exercise followed by brief rest periods repeatedly • Example could be 8 – 200 m sprints with one minute rests between each • Good method to improve CV fitness and Speed endurance

32. CROSS TRAINING • Utilizing a variety of activities to help avoid loss of fitness/performance due to over training • Uses muscles in different ways allowing you to train longer without a deterioration in performance

33. Training factors that lower performance • Over Training • Stress • Illness • Nutrition

34. Over Training • Over Training occurs when you are training so intensely and often the body without enough rest recovery time. • The body is unable to repair and recharge the muscles after work outs. • The result is a drop in fitness and performance

35. Chronic Stress • Refers to a psychological state where we are chronically distracted and mentally upset with things occurring in our daily life. • High periods of stress affect our body’s ability to process protein the building blocks of our systems. • This in turn affects the body’s ability to repair following exercise and lowers our fitness performance.

36. IIlness • The body is not able to function as well when ill. • Energy production is negatively affected as well as our ability to repair after exercise. • Fitness performance goes down as a result during illness.

37. Nutrition • The foods we eat provide us with the energy for movement and the nutrients for repairing muscles after exercise. • Without a proper balance of the right foods fitness performance will not be optimal. • Too much of the wrong foods is the same as an improper balance of the right foods • Carbs = 60% Fats = 30 % • Proteins = 10% Proper Hydration

38. CHRONIC EXERCISE INJURY • Often referred to as overuse injuries • May require rest to recover fully • May require physiotherapy or even surgery to correct or repair Shin Splint is a common CEI

39. Muscle Atrophy • This is a term used to describe when you don’t exercise enough and you lose strength and performance. Muscles that are not used will adapt by reducing size and strength over time.

40. Exit Pass • Define or tell me what any 5 of the following are: Muscle atrophy, Training Effect, Cross training, Over Training, Interval Training, Resting Heart Rate, Target Heart Rate, Stroke Volume, Recovery Time, Maximum HR, Anaerobic Exercise,