Enhancing Health, Study, Work, and Play Through Physical Fitness

1. Enhancing Health, Study, Work, and Play Through Physical Fitness Chapter 9 Sport Books Publisher

2. Objectives • To identify the various components of fitness • To understand the contribution of physical fitness to overall health • To examine your own physical fitness level and to develop an awareness of personal fitness requirements • To develop a personal fitness and lifestyle program Sport Books Publisher

3. Introduction What is Fitness? Sport Books Publisher

4. Introduction: What is Fitness? • Fitness… • Is multidimensional; physical, emotional, social, and intellectual components • Is the ability to adapt to the demands and stresses of physical efforts • Represents one’s functional readiness and level of effectiveness Sport Books Publisher

5. Introduction: What is Fitness? • Fitness includes… • Cardiorespiratory endurance • Flexibility • Body composition • Muscular strength • Muscular power; and • Muscular endurance Sport Books Publisher

6. Introduction • A high level of fitness is important to competitive athletes • General fitness is a prerequisite for the optimal development of sport-specific fitness Sport Books Publisher

7. Definition of Physical Fitness • The ability of the body to adjust to the demands and stresses of physical effort • Physical fitness is thought to be a measure of one’s physical health Sport Books Publisher

8. Definition of Physical Activity • Any movement carried out by the skeletal muscles • Requires the use of energy Sport Books Publisher

9. Definition of Exercise • Physical activity that is planned, structured, and usually involves repetitive bodily movements • Designed to improve or maintain physical fitness Sport Books Publisher

10. Physical Activity vs. Physical Fitness • Physical activity and physical fitness are related measures • Physical fitness is an achieved condition that limits the amount of physical activity that can be performed • A physical activity-exercise continuum exists, so that what may be considered physical activity to a fit person may be considered exercise to an unfit person Sport Books Publisher

11. Components of Physical Fitness

12. Components of Physical Fitness • Muscular Strength • Power • Muscular Endurance • Cardiorespiratory Endurance • Flexibility • Psychomotor Ability • Body Composition Sport Books Publisher

13. Muscular Strength Sport Books Publisher

14. Muscular Strength • The ability of a muscle or muscle group to exert force against a resistance • Commonly measured as a maximal value • Force and strength are synonymous (greater muscle mass results in greater strength) Force = Mass x Acceleration Sport Books Publisher

15. Power Sport Books Publisher

16. Power • The ability to overcome external resistance at a high rate of muscular contraction • The ability to exert force is dependent on muscular strength • Therefore, power is a derivative of muscular strength Sport Books Publisher

17. Muscular Endurance Sport Books Publisher

18. Muscular Endurance • The ability of a muscle or muscle group to sustain a given level of force (static exercise), or to repeatedly contract and relax (dynamic exercise) at a given resistance Sport Books Publisher

19. Muscular Endurance Static Exercise: • Involves sustained contractions • Often compromises blood flow, leading to an accumulation of metabolic by-products and fatigue Dynamic Exercise: • Involves continuous rhythmical contractions and relaxations • Allows oxygen to be continually delivered to muscle, and for waste by-products to be removed Sport Books Publisher

20. Static Exercise The flexed arm hang is an example of a static exercise Sport Books Publisher

21. Dynamic Exercise Sit-ups are an example of a dynamic exercise Sport Books Publisher

22. Agonist- Antagonist Training • Training should include exercises that stimulate both the agonists (working muscles) and the antagonists (counter-acting muscles) • Focusing only on on increasing agonist strength tends to shorten the agonist muscles and weaken the antagonist muscles • This shift in strength equilibrium can result in impaired joint positions, and make articular cartilage and muscles prone to injury Sport Books Publisher

23. Agonist- Antagonist Training Examples: Using partner-assisted exercises Using free weights Using one’s own body weight Sport Books Publisher

24. Cardiorespiratory Endurance Sport Books Publisher

25. Cardiorespiratory Endurance • The ability to produce energy through an improved delivery of oxygen to working muscles • Involves the cardiovascular and respiratory systems • The major function of the cardiorespiratory system is to provide oxygen to tissues • Needed for exertion over longer periods of time Sport Books Publisher

26. Aerobic Power • The maximal rate at which the body can take up, transport, and utilize oxygen • Expressed as maximal oxygen uptake or max VO2 Sport Books Publisher

27. Max VO2 • Max VO2 is measured as the maximal value of oxygen consumption recorded during a progressive exercise test to exhaustion Sport Books Publisher

28. Prediction of Max VO2 • Predictions based on the linear relationship between heart rate and workload can be made over a given workload range Heart Rate Resting Heart Rate Workload Sport Books Publisher

29. Prediction of Max VO2 Maximum Heart Rate • With increasing workload, heart rate increases to a maximum that corresponds to a maximal oxygen consumption (max VO2) Heart Rate Resting Heart Rate Workload Sport Books Publisher

30. Absolute Max VO2 • VO2 is expressed as a volume per unit time (litres/minute) • VO2 is positively correlated with muscle mass • Absolute max VO2 is useful for within group comparisons (group members with comparable mass) • Its use is limited when comparing two groups that differ in mass or body composition Sport Books Publisher

31. Relative Max VO2 • Expressed in relation to mass (expressed in kilograms) • Accounts for differences in mass • Units used are ml/kg/min • Relative VO2 = Absolute VO2 Mass (kg) Sport Books Publisher

32. Flexibility Sport Books Publisher

33. Flexibility • The ability of a joint to move through its full range of motion • Determined by joint structure, muscle length, and muscle elasticity Sport Books Publisher

34. Flexibility • Flexibility is affected by: • Age • Sex • Inactivity • The benefits of flexibility include: • Good joint health • Slowed joint deterioration • Improved quality of life • Flexibility may prevent back pain and injuries Sport Books Publisher

35. Flexibility • Collagen is important for flexibility • Collagen is the main structural protein in connective tissues • Collagen provides structure and support to tissues, ligaments, tendons, and joints • Elastin allows muscles to be stretched Sport Books Publisher

36. A. Active stretching B. Passive stretching Active and Passive Flexibility A. Active Flexibility: The range of movement generated by individual effort B. Passive Flexibility: The range of movement achieved with the help of external forces (a partner, weight, rubber band) Sport Books Publisher

37. Flexibility • Passive flexibility exercises achieve a wider range of movement than active flexibility exercises Sport Books Publisher

38. Stretching Methods • There are three stretching methods: • Static Stretching • Dynamic or Ballistic Stretching • Proprioceptive Neuromuscular Facilitation (PNF) Stretching Sport Books Publisher

39. Static Stretching Method • Holding a fully stretched position • Slow relaxation of muscles to be stretched • Held for 10-30 seconds • Repeated 4-6 times Sport Books Publisher

40. Dynamic Stretching Method • Rapidly moving a joint through its full range of motion • Involves stretching with repetitive bouncing movements, using small intervals • Increasing amplitude range • Maximal range achieved after 10-20 movements • Repeated 3-5 times Sport Books Publisher

41. PNF Method • The most efficient stretching method • Exploits the muscle spindles and the Golgi tendon organs (the stretch reflex) • Involves a partner • Three stages to the PNF method… Sport Books Publisher

42. PNF Method 1. Active Stretching Phase • Muscles are actively pulled to the limit of the movement range • Performed slowly and continuously • Prevents muscle spindles from releasing the stretch reflex (and prevents muscles from contracting) Sport Books Publisher

43. PNF Method 2. Pre-tension Phase • Trainee exerts a full static resistance against partner resistance • Held for 7seconds • Causes tendon spindles to release inhibitory relaxation of the muscles to be stretched Sport Books Publisher

44. PNF Method 3. Passive Stretching Phase • Partner pushes the body further into the stretching position, almost to pain • Final position is held, with muscles relaxed, for 6 seconds • Partner applies slow and constant pressure Sport Books Publisher

45. Body Composition Sport Books Publisher

46. Body Composition • Refers to the amounts of fat, muscle, bone, and other organs • Percentages of lean body mass and fat body mass are of primary interest • Physical fitness is generally associated with a reduced body fat content and increased lean body mass Sport Books Publisher

47. Psychomotor Ability Sport Books Publisher

48. Psychomotor Ability • Psychomotor ability serves to integrate the central nervous system with the more physical components of fitness • Important to functioning and performance in everyday and fitness environments • Related to an athlete’s ability to adapt and respond to changes in their surroundings Sport Books Publisher

49. Psychomotor Ability Psychomotor abilities include: • Reaction time • Anticipation • Visual skills • Hand-eye coordination • Perception • Attention • Concentration • Balance • Proprioception • Memory • Decision-making Sport Books Publisher

50. Developing a Strength and Cardio-Respiratory Fitness Program Sport Books Publisher