HEA 201 Chapter 3, Fall 2007

Physical Fitness 1. Definition  “Ability to respond to routine physical demands, with enough energy to cope with a sudden challenge”  Components: Flexibility, cardiovascular fitness, muscular fitness, body composition  Conditioning (training): gradual enhancement of fitness components  All components are reversible Flexibility  Ability to go through the complete range of motion that joints allow, in a comfortable, fluid fashion  Influenced by - Individual differences - Gender - Fatness/muscularity - Age: flexibility  until adolescence than   Types of stretching - Ballistic (unsafe): rapid jerking movements (can tear muscles) - Static (safe): moving gradually into a stretch & holding for a short time Cardiovascular fitness  Ability of the heart to pump blood efficiently  Achieved through aerobic exercise activity in which the O2 amount taken into body  amount used by body anaerobic: O2 intake insufficient  deficit made up for later (e.g. sprinting)  Target heart rate: appropriate rate during exercise for heart/lung benefit - Represents 60% (beginners) to 85% (advanced) of max heart rate - Max heart rate: .♂: 220 - age (beats per minutes) .♀: 225 - age  Examples - Walking (advantage over jogging: less impact & risk of injury) - Jogging, cycling - Swimming (little effect on bone building because no gravity) - Cross-country skiing, skipping rope, aerobic dancing, stair-climbing, step training, rollerblading Muscular fitness  2 components - Strength: maximum weight one can lift/push/press in one effort - Endurance: ability to keep lifting/pushing/pressing  Developing muscles by demanding more of them than usual (overloading)  Benefits of muscle workouts - Enable muscles to work efficiently - Develop muscles and make them firmer - Improve blood circulation in muscles - Build muscles (best calorie-burning tissue even at rest)   body fat  Types of muscle workouts - Isometric: pushing/pulling against immovable object, holding, repeating - Isotonic: moving loads several time (free weights or machines) strength: high resistance, low number of repetitions endurance: lower resistance and frequent repetitions - Isokinetic: use of machines that overload muscles through entire motion (highly effective for strength)  Proper muscle workout should exercise all body’s primary muscle groups - Deltoids (shoulders) - Pectorals (chest) - Triceps and biceps ( back & front of upper arms) - Quadriceps & hamstrings (front & back of thighs) - Gluteus maximus (buttocks) - Abdominals - Dorsal  Use of steroids - Synthetic derivatives of male hormone, used in dangerous forms/doses - Have side effects on reproductive organs, mind & blood cholesterol Body composition  Lean:fat ratio  Achieved through regular exercise and good nutrition Total fitness Requires cross-training: combination of different fitness activities 2. Benefits of Exercise Mood - Increased alertness & concentration - Improved handling of stress - Reduced anxiety & risk of depression Cardiovascular system - Heart: more efficient blood pumping - Blood pressure: helps lower blood pressure - Vascular Diseases  bad cholesterol &  good =>  risk of atherosclerosis (fat deposit) enhances clot-dissolving substances in the blood Lungs Increased vital lung capacity (max air that can be inhaled/exhaled) Bones - Thicker bones - Slower calcium loss with age => prevents osteoporosis Digestion improvement Cancer prevention (especially in digestive tract) Diabetes (type II): increases insulin sensitivity Reduced menstrual cramps Weight: reduces body fat - Burns off calories during exercise - Metabolism remains high up to 12 hours after exercise - Builds muscle mass: great calorie-burning tissue even at rest More active old age (strength & mobility) Slows down the changes associated with age, which are:  lean tissue &  in body fat  in work capacity Extended life span Fig. 5-2, Increases your respiratory capacity. Improves your digestion and your fat metabolism. Lowers your body fat and reduces your weight. Increases your muscle strength and tone. Improves your mood, reduces psychological symptoms, and sharpens your thinking. Reduces your risk of heart disease. Strengthens your bones and increases joint flexibility. Improves your circulation. 3. Intensity of exercise  Light:  O2 consumption  less than 3x the level used at rest  Moderate:  O2 consumption  3x to 6x the level used at rest  Vigorous:  O2 consumption  more than 6x the level used at rest 4. Amount of training needed (according to type)  Flexibility: at least 4 reps/major muscle group; 2-3x/week  Cardiovascular fitness: 20 – 60 min; 3-5x/week  Muscular fitness: sets of 8-15 reps/major muscle group; 2-3x/week 5. Making the Commitment  Importance of starting young (building up interest for physical activity)  Choosing a sport one enjoys & going with a buddy  Possible obstacles - Lack of time, scheduling difficulties - Lack of discipline - Dislike of effort - Injuries or other physical limitations - Lack of affordable, accessible places to exercise - Lack of skills or confidence in one’s ability - Women (in particular) family matters misconceptions: fear to bulk up their muscles  Situations that require medical advice before starting - Known heart problems or family history - High blood pressure - Pain in left chest, neck, shoulder or arm during/right after exercise - Feeling dizzy/faint after mild exertion (e.g. short walk at moderate pace) - Bone or joint problems - Diabetes - Sedentary above 40 years of age 6. Nutrition for Exercise  High in CHO - At least 60% of total cal - Provide enough glycogen & steady blood glc  Proteins - No significant increase required - Excess  burden on liver & kidneys  Fats: kept low  Water - Before, during and after exercise - Best beverage for dehydration (easier absorption than any athletic drink)  Fruits and vegetables: large amounts - Low in fat, supply CHO - High in water - Supply antioxidants: neutralize cell damaging free radicals free radical production  by exercise due to  cell metabolism  Supplements - Amino acids, salt tablets, energy bars & drinks, creatine … - To be avoided: risk of nutritional imbalance or useless 7. Sports Safety Injuries  Types - Acute: sudden trauma  bruises, pulled muscles - Overuse: result of overdoing   Prevention - Starting slowly than increasing gradually - Never overworking muscles - Being vigilant about any ache, pain… - Using protections when required (helmet, knee & elbow pads) Over-training  Pushing to intensely / frequently  Signs - Muscle soreness - Difficulty to recover after workout - Inability to relax, nervousness - Frequent injuries  Reduce or stop temporarily  Re-increase gradually with professional supervision stress fracture muscle strain tendinitis Temperature  Heat - Light colored clothes - Preferred material: cotton: absorbs perspiration - No impermeable materials: don’t dissipate heat & sweat - Drinking plenty of water  Cold - Dark colored clothes - Covered as much as needed but not overdressed one layer less than if not exercising if very low temperature: cover head, neck & hands - No impermeable material Pollution Avoiding outdoor exercise on smoggy days, especially around noon: fumes + sunlight = ozone  lung irritation & bronchi narrowing Clothing  According to weather  Always loose-fitting (free movements, good blood circulation) Shoes - Change with miles - Shop late in afternoon when feet are swollen - Choose according to type of activity - Light weight, material that breathes 8. Choosing Fitness Products & Programs  Equipment - Asking for professional recommendations - Always trying (5 – 10 min) before buying  Clubs - Have facilities for complete workouts - Close to home, work, campus - Open at convenient hours Well-padded tongue prevents extensor tendonitis and irritation of dorsum of foot Laces not too long so they stay tied longer High rounded toe box (at least 1 1/2” in. high) prevents sublungual hematomas (“black toes”) Studded sole absorbs shock and provides traction in mud and snow Flexible midsole helps prevent Achilles tendon problems Well-molded Achilles pad prevents irritation of Achilles tendon Firm heel counter for hindfoot stability Flared heel stability and beveled or rounded heel for quick roll-off Soft, raised heel wedge to absorb impact at heel strike Well-padded tongue prevents extensor tendonitis and irritation of dorsum of foot Laces not too long so they stay tied longer High rounded toe box (at least 1 1/2” in. high) prevents sublungual hematomas (“black toes”) Studded sole absorbs shock and provides traction in mud and snow Flexible midsole helps prevent Achilles tendon problems Well-molded Achilles pad prevents irritation of Achilles tendon Firm heel counter for hindfoot stability Flared heel stability and beveled or rounded heel for quick roll-off Soft, raised heel wedge to absorb impact at heel strike - Visiting at times of probable use (check if crowded) to observe classes (personalized attention from instructors)