Physical Fitness

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Physical Fitness
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Athleticism vs. Fitness
Discussion Question (DQ) 1 Are athletes always
physically fit?
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5 Components of Fitness

• Cardiovascular (CV)
• Muscular Strength
• Muscular Endurance
• Flexibility
• Body Composition

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Cardiovascular Fitness

• Often called aerobic fitness.
• Refers to any type of activity that oxygen is in
  sufficient or excess supply throughout exercise.
  
• CV exercise can be as basic as a walk around the
  block or as strenuous as running a marathon.

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Cardiovascular Fitness Benefits
Increase
Decrease

• Oxidation of fat
• Efficiency of heart
• Red blood cells blood volume
• Growth hormone production
• Tolerance to stress
• Prudent living habits
• Joy of living

• Serum cholesterol triglycerides
• Glucose intolerance
• Obesity
• Heart rate
• Overreaction to hormones
• Psychological stress

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Muscular Strength

• How much mass can you move that is strength.
• Must take into account the persons body weight
  when thinking about how strong an individual is.

DQ 2 Which person is stronger?A weight 150
lbs, lifts 200 lbs. B weight 250 lbs., lifts
250 lbs.
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Muscular Strength Benefits

• Higher metabolism rate due to an increase in lean
  body mass.
• Improved blood lipid profile.
• Increase in flexibility if proper lifting
  technique is used.
• MUST use full range of motion for each lift.
• Lower resting heart rate.
• Lower or static resting blood pressure.
• Increase in bone density.

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Muscular Endurance

• Performing the same action repeatedly.
• Not concerned with how much is being lifted
  (strength). Endurance is concerned with how many
  times you complete the action.
• Plays a large role in posture.

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Muscular Endurance Benefits

• Increased ability to cope with continual physical
  exertion.
• Think about standing all day for your job, or
  sitting all day for your job. Both require good
  posture to avoid physical ailments.

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Flexibility

• Range of motion around a specific joint.
• Can you touch your toes? Do the splits?
• Depends on age, gender, posture, others.
• Flexibility increases naturally until adolescence
  and then slowly decreases for the rest of your
  life.
• You can preserve flexibility.

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Flexibility

• Lowered chance of injury during activity.
• Highly contested in the Exercise Science
  Literature.
• Improved blood flow through muscles.
• Resistance training utilizing a full range of
  motion is a primary way to preserve your
  flexibility. The body will adapt to what you
  teach it if you teach your muscles to only go
  half way, when you try to use the full range you
  may get hurt.

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Flexibility

• Types of Stretching
• Static
• Dynamic
• PNF
• Stretch-Shorten Cycle
• When you 1st go in the opposite direction of your
  intended movement. (Try to jump up without first
  bending your knees).

DQ 3 When should athletes stretch?
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Body Composition

• 2 component model
• Fat and lean tissue
• Lean tissue bone, muscle, organs, water, blood
• Assessments
• Skinfold
• BIA
• Hydrostatic
• DEXA
• Bod Pod

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Body Composition

• Skinfold calipers.
• Only as accurate as the tester is competent in
  performing skinfolds.
• Specific formulas for various populations enhance
  accuracy.
• Problems invasive, being pinched can hurt,
  possible accuracy issues.
• Benefits Inexpensive, high availability.

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Body Composition

• Bioelectrical Impedance Analysis
• Transmits a small electrical pulse from one
  contact point to another (hand to hand, foot to
  foot, foot to hand).
• Science for BIA based on water content in the
  body. Hydration level becomes of the utmost
  importance and causes reliability problems.
• Problems reliability, near constant attention to
  hydration levels.
• Benefits not invasive, relatively cheap.
• Note BIA has seriously fallen out of favor.

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Body Composition

• Hydrostatic or underwater weighing.
• The science is based on water displacement.
  Think of throwing a rock in a bucket of water.
  You are the rock! Body fat is estimated by how
  much water is moved.
• Generally considered the gold standard for body
  composition techniques.
• Problems have to go underwater and exhale, have
  to be in a swimsuit, only available in research
  settings.
• Benefits accuracy, accuracy, accuracy.

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Body Composition

• DEXA (DXA) Dual Energy X-Ray Absorptiometry
• Lie down on the machine and a wand passes over
  you. Originally developed for bone density but
  also capable of giving accurate body fat
  percentages.
• Problems very expensive, very rare.
• Benefits not invasive, gives bone density also.

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Body Composition

• Bod Pod
• Similar to Hydrostatic weighing but Bod Pod
  utilizes air displacement inside a capsule.
  Again, you are the rock set inside the capsule.

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Other Measures of Fitness

• Basic Measurements
• Body Mass Index, BMI height and weight.
• Waist to Hip measure the circumference of your
  natural waist (the thinnest part of your torso
  lower than your ribs but above your hip bones)
  and your hip (the widest part around your
  gluteus.
• Anthropometric measurements or girth
  measurements measure the circumference of
  various body parts.

DQ 4 Do basic measurements or body composition
measurements give a better picture of a persons
health?
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Body Mass Index

• Body Mass Index, BMI, is a not a very good tool
  to use when assessing someones fitness.
• Remember that BMI looks only at height and
  weight.
• Why then do we always hear about BMI in the media?

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Physical Fitness

• Benefits of being fit
• Longer life
• Healthier heart lungs
• Protection against cancer
• Lowered risk of disease
• Brighter mood
• Better mental functioning
• Stronger bones
• More active / productive life

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Physical Fitness Principles

• Overload Principle
• This is that you must do more than you currently
  do in order to improve.
• FITT Principle
• Frequency
• Intensity
• Time
• Type

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Overload Principle

• You must do more than your current capability to
  improve. Small gains over time will result in
  larger improvement.
• If you want to run a marathon, and have not been
  training. You DO NOT go out for your first run
  and go for 10 miles. The first time is maybe 1
  mile. 2nd time out 1.5 miles. 3rd 2 miles

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FITT Principle

• Frequency How often do you exercise?
• Intensity How hard are you exercising?
• Can be done in terms of rating of perceived
  exertion 1(easy) 10 (hard) for example.
• Can be done in terms of volume 10 sets of 10
  repetitions at 100 lbs.
• Time How long are you exercising?
• Type What activities are you doing?

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Heart Rate

• Heart Rate can be used as a measure of physical
  fitness.
• Resting (RHR)
• Maximum (MHR)
• Target (THR)

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Heart Rate

• RHR your heart rate as you initially wake up in
  the morning is your official RHR. Not very
  practical that way, but we often use RHR obtained
  during the day while not physically active.
• MHR the estimate of your maximal heart beats per
  minute.
• THR range of a goal for an exercise session or
  portions of an exercise session.

DQ 5 Find 2 different equations for finding MHR?

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Using HR to Workout

• Using HR to workout is a way to monitor your
  intensity of your aerobic exercise.
• Generally, a person will select a Target Heart
  Rate range and will use that combined with their
  personal MHR to find real number values to
  monitor while actually exercising.
• The values during actual exercise are often
  abbreviated AHR for Actual Heart Rate.

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Muscle Power

• NOT the same as muscle strength.
• Muscle power adds in a velocity factor. That is
  to say how quickly you move an object.
• Jumping is an example.

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Resistance Training Terminology

• Repetition a singular movement.
• Set a collection of repetitions.
• Volume Repetitions X Sets X Weight
• 10 reps for 10 sets using 100 lbs. a Volume of
  10,000 for that exercise session.
• Agonist the muscle or group doing the work.
• Antagonist the muscle or group that performs the
  opposite action of the agonist.
• Biceps and Triceps
• Chest and Back
• Quads and Hamstrings

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Resistance Training

• Contraction Type
• Concentric muscle fibers shortening. Sometimes
  thought of as when you are doing the hard part
  of the lift. On a bench press, the pushing away
  from you phase.
• Eccentric muscle fibers lengthening. Sometimes
  thought of as the lowering phase. On a bench
  press, the lowering of the weight towards your
  chest. You are always stronger eccentrically.
• Isometric muscle is active but no change in
  fiber length.

DQ 6 Describe an example of an isometric
activity.
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Muscle Notes

• Muscles only pull!
• Muscles DO NOT push!
• If you think a muscle is pushing, what is really
  happening is a muscle is working on the other
  side to pull the bones in the direction you are
  working.
• Example a bicep curl is your bicep muscles
  pulling your lower arm up toward your shoulder.
  Your triceps muscles pull your upper arm away
  (down) from your shoulder.

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Resistance Training

• Possible Outcomes
• Cut
• Ripped
• Bigger
• Smaller
• Lose weight
• Stronger
• Increase in endurance
• Increase agility
• Increase flexibility
• Increase quickness

• Goals
• Increase power
• Increase strength
• Increase hypertrophy
• Increase endurance
• Those are the only 4 goals you can have in
  resistance training. Everything else you are
  thinking of is an outcome.

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Designing a Resistance Training Program

• Training Systems
• See link under Activity Set I
• Rep. Ranges Two options
• 1 of a Repetition Maximum (RM). You workout
  at a predetermined of your 1RM. Ex. You can
  lift 200 lbs. for a max. You want to work out at
  85 of your max so you workout with 170 lbs.
• 2 Repetition ranges as book ends.

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RM Method

• There are three potential problems with this
  method.
• 1) Pre-determining the amount of weight you are
  expected to lift on a given day weeks or months
  in advance can be very debilitating to motivation
  if you experience some hiccups in your training.
• 2) Having a specific number, as opposed to a
  range, can also be debilitating to your
  motivation.
• 3) Most charts associated with RM were not
  developed for you. That means that your s may
  differ greatly from what the chart tells you to
  do.

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Repetition Ranges as Bookends

• Pick your goal
• Strength 2-6 repetitions
• Power 2-5 repetitions
• Hypertrophy 6-12 repetitions
• Endurance 12-15 repetitions
• Hypertrophy is the goal of increasing size.
  Ladies getting bulky wont happen to you by
  using this rep. range alone. You would have to
  seriously alter your diet and hormone profile to
  get bulky.

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Repetition Ranges as Bookends

• Once you have your goal, you use that rep. range
  as golden bookends and do not stray from it.
• Ex. If your goal is strength, then if you can do
  2,3,4,5, or 6 reps you are using the correct
  amount of weight. If you cant get 2, you need
  to lower the weight to get back to 2-6. Same
  goes if you can get 7 raise the weight to get
  back to 2-6. Follow the same pattern for all
  goals. Alter the weight as often as necessary to
  maintain goal.

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Comparison

• RM method is easier and involves less thinking
  during your workout. The charts are already made
  and you just look up your numbers. Downside is
  that it isnt very personal and doesnt take into
  account individual differences.
• Bookend method is very personal and quickly
  alterable. Downside is that folks tend to not
  give full effort and thus they dont see gains.
  Remember the overload principle?

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Set Ranges

• Follows right in line with your goal that already
  told you your rep. ranges.
• Strength 2-6 sets
• Power 3-5 sets
• Hypertrophy 3-6 sets
• Endurance 2-3 sets
• These numbers do not include any type of warm-up
  sets.

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Rest Ranges

• Again, based on your goal.
• Strength 2-5 minutes
• Power 2-5 minutes
• Hypertrophy 30 seconds to 90 seconds
• Endurance 30 seconds

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Tempo Considerations

• Tempo in resistance training refers to how
  quickly you are moving the weight. The three
  phases are Concentric, Isometric, Eccentric.
• Traditional tempo is C1, I0, E3
• Tempo is an easy variable to manipulate to
  dramatically alter a workout without having to
  learn any new lifts. Super slow tempo is one
  option C5, I0, E10. Give it a try!

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Organization of a Resistance Program

• On a Daily Basis
• Each workout start with power if applicable.
• Power cleans before squats.
• Start with big muscle groups.
• Legs before shoulders.
• Start with multi-joint exercises.
• Bench press before bicep curls.

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Organization of a Resistance Program Body
Breakdown

• Total body
• 1 workout plan done repeatedly during the week)
  A
• Upper body A Lower Body B
• Alternating workouts done repeatedly during the
  week
• Opposites or Push Pull programs Chest, back
  A Biceps, Triceps B, Shoulders and Legs
  remain. Either combine them for C or put
  shoulders on A and legs on B

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Organization of a Resistance Program Body
Breakdown

• Helpers Chest, Triceps A Back, Biceps B,
  Shoulders and Legs remain. Either combine them
  for C or pair them on A and B as you wish.
• Total time for a workout is not to exceed 70
  minutes! The benefits associated with training
  longer than that are severely diminished. 70 min.
  refers only to your resistance training workouts.

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Length of a Program

• Remember the Overload Principle?!?
• In order to continue making gains, you need to
  alter your program.
• 4-8 weeks is the large range for a program.
• Where you fall within that range depends on how
  long you have been consistently training.
• 6 months 8 weeks
• 12 months 4 weeks

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Switching Your Program

• So you want to switch eh?
• You can either switch ALL your exercises to new
  ones (if you were doing flat barbell bench press,
  now you do incline barbell bench press). OR
• You can keep all, or some of, the same exercises
  and change your goal. Changing your goal will
  alter your volume and rest.

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Helpful Hints

• Fellas Use less weight!
• Ladies Use more weight, challenge yourself. You
  wont get big and bulky.
• Form Learn and use proper technique now. You
  dont want to train poorly for years and have
  serious tendonitis problems later.
• Do not fall in love with a few exercises and do
  them repeatedly. Challenge your muscles to do
  something new.

DQ 7 How close to that is your current workout
plan?
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Ladies Why you should usually pick the strength
goal.

• Of the four goals Endurance is usually not a
  problem. Neither is power. Hypertrophy would be
  fine, understanding you wont put on size.
• What is left is strength which is usually a
  deficiency for most ladies. Think about how many
  times you had trouble moving/lifting something
  you wanted to.