Chapter 14 : Personal Fitness and Training

1. Chapter 14 : Personal Fitness and Training ** Developing a sound fitness training program involves three basic stages: 1. Counselling and Objectives: – why the individual wants to train, their history, needs and hopes for achievement. 2. Fitness Assessment: – gathering data about the individual’s physical fitness and conditioning through testing. 3. Developing an Exercise Program: – matching appropriate exercises with the individual’s goals and needs.

2. Stage 1: Counselling and Objectives: – fitness objectives may include: developing a more healthy lifestyle, recovering from an injury, or improving athletic performance. – must first get a clear picture of individual’s exercise history and his or her needs and hopes for achievement. – personalized exercise programs help an individual choose exercise activities that meet their goals.

3. Stage 1: Counselling and Objectives: **Discovering the Level of Commitment: – finding out what the individual hopes to gain or loss and assessing their readiness to reach these goals. ** Setting Priorities and Measurable Objectives: – a good exercise program satisfies needs and wants while keeping in mind lifestyle limitations. – When the needs and wants coincide and are compatible with a person’s lifestyle then success is more likely.

4. Stage 1: Counselling and Objectives: ** Health and Lifestyle Appraisal: – fact = The major causes of disability and death are no longer infectious diseases but rather diseases of lifestyle. This explains why proper assessment is necessary to determine health status and lifestyle risks. – Behaviours that contribute to chronic illness include; alcohol and drug abuse, smoking, poor diet and insufficient physical activity.

5. Stage 1: Counselling and Objectives: -- Elements of a healthy lifestyle include; a positive attitude toward self and others, an ability to cope with stress, a zeal for life, and the practice of healthy behaviours. *** Do the PAR Q and Healthy Lifestyle Appraisal.

6. Chapter 14 : Personal Fitness and Training Stage 2: Fitness Assessment: Why Assess?: • Fitness assessments help to identify physical abilities and areas that need improvement. • Baseline measures can be very helpful when setting goals and monitoring progress

7. Stage 2: Fitness Assessment: Performance-Related Fitness: Includes; 1. Motor skills (speed, agility, coordination) 2. Cardiovascular endurance 3. Muscular power; strength and endurance.  Health-Related Fitness: Includes; 1. Body composition (fat distribution) 2. Muscular balance 3. Cardiovascular functioning. 4. Metabolic components

8. Stage 2: Fitness Assessment: What to Assess?: 1). Cardiovascular endurance = VO2 max. Test examples: run-walk test 1.5 miles or beep test 2). Body composition = fat mass and lean body mass (non-fat) • essential fat is needed for physiological functions whereas storage (excess) fat is stored beneath the skin(subcutaneous), around major organs and the visceral areas (beneath muscles). • Test examples: skin-fold thickness, girth measurement and underwater weighting.

9. Stage 2: Fitness Assessment: 3). Muscular strength and endurance • Muscular Strength = maximum force a muscle can exert in one contraction • Test examples: Hand grip test, finding 1RM. • Muscular Endurance = muscles ability to perform repeated contractions over time. • Test examples: total number of push-ups, sit-ups or how long someone can hold a chin-up.

10. Stage 2: Fitness Assessment: 4). Flexibility = ability of a joint to move freely through its full range of motion. • Test example= sit and reach test.

11. Chapter 14 : Personal Fitness and Training Stage 3: Developing an Exercise Program • Decisions are based on two main criteria: the physiological rationale, and how that goal will work for the exerciser.

12. Stage 3: Developing an Exercise Program Designing Aerobic Exercise Programs: • Aerobic training is safe and well suited for many different individuals and activities. • Use the F.I.T.T. Principle. • Proper warm-up required. Circuit training and interval training are effective

13. Stage 3: Developing an Exercise Program Designing Anaerobic Exercise Programs: • Most anaerobic training programs require an aerobic base. • Use the F.I.T.T. Principle. • Can be extremely taxing both physiologically and mentally on the body; important to avoid overtraining; cool down period is very important following this type of activity.

14. Stage 3: Developing an Exercise Program Program Design -- Safety Issues: 1). Preparation (Warm-Up) Segment -- Range of Motion movements to increase joint lubrication and body temperature. 2). Aerobic Segment -- Monitor heart rate; Talk Test.  3). Resistance Segment -- Warm-up; adequate relief between sets; follow all safety rules. 4). Cool-Down Segment -- Target muscles used in the workout; emphasis on stationary stretching.