Fitness Principles and Concepts

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Fitness Principles and Concepts
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6 Dimensions of Wellness

• Physical
• Emotional
• Intellectual
• Social
• Spiritual
• Environmental

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Recommended Physical Activity for Children and
Adolescents - CDC

• 60 minutes of physical activity each day
• 10,000 steps each day

Wellspan Health
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Types of Activities

• Lifestyle Activities Activities performed daily
  or nearly every day such as yard work or
  housework.
• Active Aerobics Activities building
  cardiovascular fitness such as biking, jogging,
  and dance.
• Active Sports and Recreation Activities that
  build fitness and skills such as basketball,
  hiking, tennis, and dance.
• Inactivity and Sedentary Living Inactivity which
  should be limited includes TV, computers, and
  video games.

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Balancing Calories

• Calories in should equal calories out to maintain
  body weight.
• Increase physical activity or reduce calorie
  intake to lose weight.
• 3500 kcal 1 pound of fat

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ChooseMyPlate.gov

• The USDA replaced the food pyramid with
  ChooseMyPlate. The plate shows the portions of
  each type of food you should have in each meal.
• Go to their website for more nutritional
  information.

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Calories per Macronutrient (gram)
Carbohydrate Protein Fat Alcohol
4 kcal 4 kcal 9 kcal 7 kcal
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Resistance Exercise Terms

• Repetition A single cycle of lifting and
  lowering a weight.
• Set A group of repetitions of a specific
  exercise, with a rest between each set.

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FITT Principle

• Frequency How often you perform the activity (
  of reps, sets, etc)
• Intensity How hard you perform the activity (HR,
  1 RM, etc)
• Time How long you perform the activity
• Type Which health-related component you are
  working on

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5 Components of Fitness

• Cardiovascular Endurance
• Muscular Endurance
• Muscular Strength
• Flexibility
• Body Composition

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Cardiovascular Endurance

• Ability to work the entire body for long periods
  of time.

Frequency Intensity Time
3-6 days per week 65 - 90 Heart Rate Max 20 - 60 continuous minutes
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Muscular Endurance

• The number of times a muscle group can repeat an
  exercise or hold a contraction until it fatigues.

Frequency Intensity Time
3 - 6 days per week 20 - 55 1 Rep Max 1 - 3 sets 11 - 25 repetitions
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Muscular Strength

• Ability to work the entire body for long periods
  of time.

Frequency Intensity Time
23 days per week 4872 hours of rest in-between workouts 6090 of maximum strength 13 Sets 812 repetitions 30 sec to 1 minute
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Flexibility

• Ability to move a joint through its full range of
  motion.

Frequency Intensity Time
Minimum 2 3 days a week Best to do some stretching daily To the point where you feel tension, not pain 1530 minutes total Static stretches of warm muscles 2060 seconds, three sets
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Body Composition

• The makeup of body tissue including muscle,
  bone, body fat, and all other body tissues.
  Usually reported in fat percentage.

Frequency Intensity Time
Daily physical activity 3 regular meals or 4-5 small meals a day 3,500 Kcal 1 pound of fat No more than 1-2 pounds weight/fat loss per week
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BMI

• Weight in Kilograms divided by Height in Meters
  squared (kg/m2).
• While not the most accurate, this is a cheap and
  fast indicator of body composition for the
  general population.

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Overload and Progression

• Overload To improve a health-related component,
  you must do more than what your body normally
  does.
• Progression The amount of intensity should be
  increased gradually.

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Specificity

• To increase a particular part of any
  health-related component, you must work on that
  that particular area.
• For example, to increase abdominal strength you
  must exercise the abdominal region.

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Skill Related Physical Fitness Components

• Agility Ability to change the bodys position
  quickly.
• Balance Ability to be stable while standing
  still or moving.
• Coordination Ability to use senses together with
  1 or more body parts.

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Skill Related Physical Fitness Components

• Power Ability to generate muscular force
  quickly.
• Reaction Time The amount of time it takes to
  move once you realize the need to.
• Speed Ability to perform a movement or cover a
  distance in a short period of time.

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Target Heart Rate Formula

• Max Heart Rate method 208 - (0.70 x Age)
• Percent Maximal Heart Rate method
• Max HR .65 threshold
• Max HR .90 target ceiling rate

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Injuries - R.I.C.E. Method

• This method is used to immediately treat injuries
  in order to speed up recovery.
• R Rest
• I Ice
• C Compression
• E Elevate