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CHAPTER 3. Designing a Personal Fitness Program. Health Related vs Skill Related. Health- This is your ability to become and stay physically fit (Body comp., cardio fitness, muscular strength, muscular endurance, flexibility)

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chapter 3

CHAPTER 3

Designing a Personal Fitness Program

health related vs skill related
Health Related vs Skill Related
  • Health- This is your ability to become and stay physically fit
  • (Body comp., cardio fitness, muscular strength, muscular endurance, flexibility)
  • Skill- Your ability to maintain high levels of performance on playing field
  • (Agility, Balance, Coordination, Speed, Reaction Time)
health related fitness
Health-related fitness
  • Body Composition-relative percentage of body fat to lean tissue (body fat)
  • Cardiovascular fitness-the ability of your body to work continuously for extended periods of time.
  • Muscular strength- maximum amount of force against an opposing force.
  • Muscular endurance-ability of the same muscle group to contract for an extended period of time without undue fatigue.
  • (Energy cost- amount of energy needed to perform different physical activities or exercises)
  • Flexibility- the ability to move a body part through a full range of motion
  • (Prevent injuries, reduce muscle soreness, improve performance fitness)
skill related
Skill-related
  • Agility-the ability to change and control the direction and position of the body while maintaining a constant repeated motion.
  • Balance-the ability to control or stabilize the body while standing or moving.
  • (Blind one leg stand)
  • Coordination-the ability to use the senses to determine and direct the movement of your limbs and head. Different muscle groups at once.
  • Speed- the ability to move your body, or parts of it, swiftly.
  • Power-the ability to move the body parts swiftly while applying force of your muscles.
  • Reaction time-the ability to react or respond quickly to what you see, hear, or feel.
benefits of physical activity
Benefits of Physical Activity
  • Page 77
  • Pick 3 activities you participate the most in and
  • Tally your health vs skill fitness
  • What do you excel in?
  • What can you improve?
  • Reaction time-Hand slap
fact or fiction
Fact or Fiction
  • Good athletes are born, so if you don’t have the best genes, you will not be able to compete at high levels of performance or competition?
slide7
FITT
  • Frequency-how often you work
  • Intensity-how hard you work
  • Time-the length of time, or duration that you work
  • Type- the specific type or mode of activity you choose
fitt and overload principle
FITT and Overload Principle
  • Overload principle-”in order to improve your level of fitness, you must increase the amount of regular activity or exercise that you normally do.”
  • Frequency-specific goals, current levels and other priorities
  • Intensity-too low= progress limited. too hard= increase risk for injury
  • Maximum Heart rate-subtract age from 220
  • Perceived exertion scale-how hard you feel you are working
  • 20-Maximum exertion to 6-no exertion at all
  • Talk test-a measure of your ability to carry on a conversation while engaged in a physical activity or exercise
fitt continued
FITT continued
  • Time-duration of a single workout
  • Beginners -20-30 minutes
  • Average to high- 45 to 1 hour
  • Type-what you choose?
  • What you enjoy? How much time? Money?
  • Is it important to change it up?
specificity
Specificity
  • Specificity- overloading a particular component will lead to fitness improvements in that component alone
  • -If a component or muscle is not involved it will remain unchanged
  • -Target areas you want to improve
  • Short term goals vs long term goals
recommendations for goals
Recommendations for goals
  • Keep your goals simple, specific, and realistic
  • List ways that will help you reach your goals
  • Seek help from others who can help you achieve your goals
  • Be flexible in case to reevaluate
  • Keep your records to monitor your progress
  • Be positive. Avoid being negative about yourself
  • Reward yourself in a healthy way as you achieve your goals
progression principle
Progression principle
  • Progression Principle- as your fitness level increase, so do the factors for your FITT
  • Never increase all the factors in your FITT at once.
  • Overuse injury- a muscular injury that results from overloading your muscles beyond a helpful point
  • 3 stages of progression
  • Initial phase (0 to 8 weeks)
  • improvement stage (9 to 30 weeks)
  • a maintenance stage (31 to future)
slide13

Rate of progression will depend on several factors

  • (Initial fitness levels, heredity, change of FITT, specific goals)
  • Trainability- the rate at which an individual’s fitness levels increase during fitness training
  • We use to think our V02 Max (max cardio respiratory ability) was 90 % genetically predetermined but it is actually 30 to 40% so training is a big deal
progression continued
Progression continued
  • Detraining-the loss of functional fitness that occurs when one stops fitness conditioning. “Relapse”
  • -Losing the will when training plateau occurs
  • Cross-training- varying your exercise routine or type
  • Example-hurt shoulder ride a stationary bike, leg weights
  • Overtraining- exercising, or being active to a point where it begins to have negative effects.
  • Can be a symptom of other eating disorders.
  • Restoration-ways in which you can optimize your recovery from physical activity or exercise
warming up and cooling down
Warming up and Cooling down
  • Why?
  • -raise your heart rate, which rises muscle temperature which enables your muscles to work safely and more efficiently. Reduced some of the symptoms of muscle soreness
  • Types of warm-up
  • Active warm up- raises body temperature by actively working the systems centering on the muscles, skeleton, heart and lungs.
  • Passive warm up- raises the body temperature through the use of outside heat sources
  • Cool down- opposite of warm-up it is to lower your heart rate gradually, which will help prevent blood pooling
  • Blood Pooling- a condition in which blood collects in the large veins of the legs and lower body
  • Typically comes from stopping abruptly at the end of a workout