KIN 325 PRINCIPLES OF PHYSICAL FITNESS. INTRODUCTION 1. Health Risk Factors 2.Physical Fitness: What is it? 3.Components of Physical Fitness 4.General.

KIN 325

PRINCIPLES OF PHYSICAL FITNESS

INTRODUCTION

1. Health Risk Factors

2. Physical Fitness: What is it?

3. Components of Physical Fitness

4. General Principles of Physical Training

5. Planning an Exercise Program

IntroductionIntroduction

1. Health Risk Factors1. Health Risk Factors

100 years ago, the average life expectancy was 100 years ago, the average life expectancy was only mid to late forties.only mid to late forties.

Risk Factors of circa 1900: infectious diseases Risk Factors of circa 1900: infectious diseases such as pneumonia, tuberculosis and smallpoxsuch as pneumonia, tuberculosis and smallpox

Today’s risk factors are mainly related to one’s Today’s risk factors are mainly related to one’s lifestyle lifestyle

Health risk factors of todayHealth risk factors of today- inactivity- inactivity

- high fat diets- high fat diets

- smoking, alcohol, and drugs- smoking, alcohol, and drugs

- inadequate stress management- inadequate stress management

- environmental pollution- environmental pollution

Lead to development of chronic diseases Lead to development of chronic diseases such as heart disease and cancersuch as heart disease and cancer

Leading Causes of Death, 2005Leading Causes of Death, 2005Cause of DeathCause of Death % of total deaths % of total deaths

1.1. Heart DiseaseHeart Disease 28.028.0

2.2. CancerCancer 22.722.7

3.3. StrokeStroke 6.5 6.5

4.4. Chronic lung diseaseChronic lung disease 5.2 5.2

5.5. AccidentsAccidents 4.3 4.3

6.6. DiabetesDiabetes 3.0 3.0

7.7. Influenza & PneumoniaInfluenza & Pneumonia 2.7 2.7

8.8. Alzheimer’s DiseaseAlzheimer’s Disease 2.6 2.6

9.9. Kidney DiseaseKidney Disease 1.7 1.7

10.10. Septicemia Septicemia 1.4 1.4(systemic blood infection)(systemic blood infection)

National Center for Health Statistics, 2005National Center for Health Statistics, 2005

Most important lifestyle factor?Most important lifestyle factor?

INACTIVITY. INACTIVITY.

Direct correlation between fitness Direct correlation between fitness and mortality rates for all-cause and mortality rates for all-cause deaths, cardiovascular disease deaths, cardiovascular disease deaths, and cancer deathsdeaths, and cancer deaths

Decrease in number of deaths from heart disease

Activity also improves the quality of life over the Activity also improves the quality of life over the life span – increase in functional capacitylife span – increase in functional capacity

2. Physical Fitness: What is it?2. Physical Fitness: What is it?

• the ability of the body to adapt to the demands the ability of the body to adapt to the demands and stresses of physical effort.and stresses of physical effort.

• The ability to perform moderate to vigorous levels The ability to perform moderate to vigorous levels of physical activity without undue fatigue of physical activity without undue fatigue (American College of Sports Medicine).(American College of Sports Medicine).

• The ability to carry out daily tasks with vigor and The ability to carry out daily tasks with vigor and alertness, without undue fatigue and with ample alertness, without undue fatigue and with ample energy to enjoy leisure-time pursuits and to meet energy to enjoy leisure-time pursuits and to meet unforeseen emergencies (The President’s Council unforeseen emergencies (The President’s Council on Physical Fitness).on Physical Fitness).

Physical FitnessPhysical Fitness

Achieved through activityAchieved through activity

Lack of activity – Hypokinetic disease such Lack of activity – Hypokinetic disease such as obesity and osteoporosisas obesity and osteoporosis

*muscles atrophy and become weaker*muscles atrophy and become weaker*bones lose density*bones lose density*joints stiffen and lose ROM*joints stiffen and lose ROM*cellular energy systems degenerate*cellular energy systems degenerate

Exercise: physical activity that is Exercise: physical activity that is planned, structured, repetitive, and planned, structured, repetitive, and purposeful in the sense that purposeful in the sense that improvement or maintenance of improvement or maintenance of physical fitness is an objective.physical fitness is an objective.

Physical activity: any bodily Physical activity: any bodily movement produced by the skeletal movement produced by the skeletal muscles that results in an increase in muscles that results in an increase in energy expenditure.energy expenditure.

3. The components of Physical Fitness3. The components of Physical Fitness

Skill-Related FitnessSkill-Related Fitness

• AgilityAgility• Balance Balance • CoordinationCoordination• SpeedSpeed• PowerPower• Reaction TimeReaction Time

Health-Related FitnessHealth-Related Fitness

• Cardiorespiratory Cardiorespiratory EnduranceEndurance

• Body CompositionBody Composition

• Musculoskeletal Musculoskeletal

a. flexibilitya. flexibility

b. muscular strengthb. muscular strength

c. muscular endurancec. muscular endurance

Skill-Related Fitness ComponentsSkill-Related Fitness Components

Agility- the ability to rapidly change the Agility- the ability to rapidly change the position of the entire body in space with position of the entire body in space with speed and accuracy.speed and accuracy.

Balance- the maintenance of equilibrium Balance- the maintenance of equilibrium while stationary or moving.while stationary or moving.

Coordination- ability to use the senses to Coordination- ability to use the senses to perform motor tasks smoothly and perform motor tasks smoothly and accurately; that is, in a highly efficient accurately; that is, in a highly efficient manner.manner.

Skill-Related Fitness ComponentsSkill-Related Fitness Components

Speed- ability to perform a movement in a Speed- ability to perform a movement in a short period of time.short period of time.

Power- the ability to apply force quickly. Power- the ability to apply force quickly.

Reaction time- time elapsed between Reaction time- time elapsed between stimulation and the first measured stimulation and the first measured movement response.movement response.

Health-Related Fitness ComponentsHealth-Related Fitness Components Cardiorespiratory endurance- the ability to Cardiorespiratory endurance- the ability to

continue in strenuous tasks involving large muscle continue in strenuous tasks involving large muscle groups for extended periods of time.groups for extended periods of time.

Depends on a variety of factors:Depends on a variety of factors:

Ability of the lungs to deliver oxygen to the Ability of the lungs to deliver oxygen to the bloodstreambloodstream

Heart’s capacity to pump the bloodHeart’s capacity to pump the blood

Ability of the nervous system and the blood Ability of the nervous system and the blood vessels to regulate blood flowvessels to regulate blood flow

Capability of metabolic machinery to use Capability of metabolic machinery to use oxygen and metabolize fuels for energyoxygen and metabolize fuels for energy

Health-Related Fitness ComponentsHealth-Related Fitness Components

Body composition- refers to the Body composition- refers to the relative amounts of lean body tissue relative amounts of lean body tissue (muscle, bone, and water) and fat in (muscle, bone, and water) and fat in body.body.

Overweight vs obeseOverweight vs obese

Overweight Obese IdealOverweight Obese Ideal

Men Men > 20% > 20% > 25% < 15% > 25% < 15%

WomenWomen > 30%> 30% > 33% > 33% <23%<23%

Health-Related Fitness ComponentsHealth-Related Fitness Components Musculoskeletal fitness- made up of three Musculoskeletal fitness- made up of three

components: flexibility, muscular strength, components: flexibility, muscular strength, and muscular endurance.and muscular endurance.

Flexibility- functional capacity of the joints Flexibility- functional capacity of the joints to move through a full range of motion.to move through a full range of motion.

Muscular strength- the amount of force a Muscular strength- the amount of force a muscle can produce with a single maximal muscle can produce with a single maximal effort.effort.

Muscular endurance- the ability to sustain Muscular endurance- the ability to sustain a given level of muscle tension.a given level of muscle tension.

4. General Principles of Physical Training4. General Principles of Physical Training

Overall objective: to cause Overall objective: to cause biological adaptations that will biological adaptations that will improve the functional capacity of improve the functional capacity of a a particular body system. particular body system.

1. Overload principle1. Overload principle

A body system must be exercised at a level above A body system must be exercised at a level above which it normally operates in order for the system to which it normally operates in order for the system to function more effectively. This can be accomplished function more effectively. This can be accomplished as follows:as follows:

• Increasing the Increasing the frequency frequency of exerciseof exercise

• Increasing the Increasing the duration duration of exerciseof exercise

• Increasing the Increasing the intensity intensity of exerciseof exercise

To ensure continued improvement, the degree of To ensure continued improvement, the degree of overload should keep pace with the adaptive overload should keep pace with the adaptive physiological and performance changes that occur physiological and performance changes that occur as a result of training- as a result of training- progressive overload.progressive overload.

2. Training Specificity Principle2. Training Specificity Principle

• Adaptations depend on the type of Adaptations depend on the type of overload imposed.overload imposed.

• Exercise that develops one aspect of Exercise that develops one aspect of fitness contributes little to other fitness contributes little to other components of fitness.components of fitness.

• Therefore, to develop a particular fitness Therefore, to develop a particular fitness component, exercises must be component, exercises must be performed that are performed that are specificallyspecifically designed designed for that componentfor that component..

3. Individual Differences Principle3. Individual Differences Principle

Genetic factors influence the training Genetic factors influence the training response. Some people respond more readily response. Some people respond more readily to a specific training workload than othersto a specific training workload than others

4. Reversibility Principle4. Reversibility Principle

Once a person reaches a certain fitness level, Once a person reaches a certain fitness level, regular physical activity must be maintained regular physical activity must be maintained to prevent de-conditioning, or loss of to prevent de-conditioning, or loss of functional capacity.functional capacity.

If training load has to be reduced, fitness If training load has to be reduced, fitness improvements are best maintained by cutting improvements are best maintained by cutting frequency and duration rather than intensity.frequency and duration rather than intensity.

5. Planning an exercise program

1. Set general goals

Fit for what? Ultimate goal - wellness that lasts a lifetime.

Improve body comp, cardiovascular endurance, muscular strength, sprinting speed, fitness for soccer

2. Choose the appropriate activity Consider the training specificity principle

3. Assessment Assess current fitness level. Helps to set

realistic and specific goals.

4. Plan the training loadSet a target intensity, duration, and frequency for each activity – overload principle

Get in shape gradually!

General recommendations

Warm up before exercising, cool down afterwards

Cycle the volume and intensity of your workouts

Find a suitable training partner Keep a training log Listen to your body, and get

adequate rest

Physical Activity Pyramid