Designing a Personal Fitness Program: Health vs. Skill-Related Fitness Components

1. CHAPTER 3 Designing a Personal Fitness Program

2. 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)

3. 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)

4. 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.

5. 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

6. 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?

7. 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

8. 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

9. 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?

10. 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

11. 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

12. 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)

13. 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

14. 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

15. 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