Fitness Components

The 5 Components of Fitness

1. Cardiovascular or Aerobic Capacity 2. Flexibility 3. Muscular Strength 4. Muscular Endurance 5. Body Composition

1. Cardiovascular

The body’s ability to continuously provide oxygen to muscles as work is performed over an extended period of time.

Ex: Running

                           

Purpose Of The Cardiorespiratory Endurance Exercise Program

To develop the body’s ability to deliver oxygen to the working muscles of the body and other tissues.

CRE is the best indicator of overall health The most important component of physical

fitness and health-related fitness

Acceptable levels of aerobic capacity (cardio) are associated with a reduced risk of the following:

high blood pressure Coronary heart disease Obesity Diabetes Some forms of cancer

Training Heart Rate Range

[(220-age)-resting pulse] x ____% + resting pulse = target zone

FIT Principle

F= Frequency (How often)3-5 days a week

I= Intensity (How hard)60%-90%

T=Time (How long)1 hour

Components of the CR Exercise Prescription

Modality– What form of activity will you choose

Frequency– “How often”

Intensity– “How hard”

Duration– “How long”

Progression

Modality[Type]

Choose an activity that:– Involves a large proportion of muscle

mass– Maximizes the use of large muscles– Minimizes the use of small muscles– Involves whole-body, is repetitive, 20-60

minutes duration

Modality: Examples

Walking/jogging Stair climbing Cycling Swimming (skill specific) Selected game activities (i.e., basketball,

soccer)

Frequency

3 - 5 days/week (normal) Frequency is based on current fitness levels, age

health status, and exercise objectives.– Low Fitness Level or Cardiovascular Patients

Several brief activities per day

– High Fitness 3-5 times/week

– More than 5 days/week allows for little gain in VO2max.

Gains???

Intensity [How Hard]

How hard a person exercises is possibly the most important component of cardiorespiratory exercise prescription.

How hard a person exercises is directly related to the level of cardiorespiratory improvement.

Intensity #2

Typically, 50 - 85% of one’s capability Must tailor intensity to the individual

– Low fit individuals may benefit from low intensities.

– Highly conditioned individuals will require higher levels of intensity to illicit physiological change.

Procedures for Establishing Intensity

Percentage of Maximum Heart Rate Percentage of Heart Rate Reserve Rate of Perceived Exertion (RPE) Percent of VO2 Maximum

Percentage of Maximum Heart Rate

– Maximum heart rate is: 220-age for males226-age for females

– For a 20 year old male maximum heart rate would be 220-20=200

– 50% of (MHR) : .50 x 200 = 100

Percentage of Heart Rate Reserve

Steps using this method:– Determine maximum heart rate– Determine resting heart rate– Determine heart rate reserve(HRR)

HRR = MHR – RHR

– Determine appropriate training intensity.50% of HRR ; .5 x HRR Example …

Example

20 year old male.– MHR = 220 – 20 200– RHR = Heart rate at total rest 60– HRR = 200 – 60 140– Training intensity of 50%= [.50 x 140]+RHR

Duration

20 - 60 minutes Specific guidelines vary depending on

individual fitness levels and objectives. Duration is inversely related to intensity ???

Determination of Heart Rate

Electronically Palpation

Electronic Heart Rate Determination

Requires specialized equipment (i.e., heart monitors)

Advantages include accuracy and continuous display.

Pulse Palpation

Palpation sites– Carotid artery (neck)– Radial artery (wrist)

Apply light pressure to avoid vagal effect when using carotid artery.

Resting heart rate – 30 seconds x 2 Exercising heart rate – 15 seconds x 4 ?

Aerobic Capacity Tests

1. The Pacer Test 2. One Mile Run 3. The Walk Test

PACER: Standards for Healthy Fitness Zone

AGE MALES: # of laps Females: # of laps

14 41-83 23-51

15 51-94 23-51

16 61-94 32-61

17 61-94 41-61

17+ 61-94 41-61

One Mile Run: Standards for Healthy Zone

AGE Males: 1 mile run (Min:sec)

Females: 1 mile run

14 7:00-9:30 9:00-11:30

15 7:00-9:00 8:30-11:00

16 7:00-8:30 8:00-10:30

17 7:00-8:30 8:00-10:00

17+ 7:00-8:30 8:00-10:00

2. Flexibility

The ability to move joints through a full range of motion

Ex: Stretching

               

 

Definition: The range of motion (ROM) of a single joint (i.e., knee) or a series of joints (i.e., spine)

What is Flexibility?

Active Flexibility Passive Flexibility

Two Subdivisions of flexibility

Also known as dynamic flexibility Definition: The degree to which the force of

a muscle contraction can move a joint.

Active Flexibility

Also known as static flexibility The range of motion of a joint resulting from

some external force. Passive flexibility is typically greater than

active flexibility.

Passive Flexibility

Assists in establishing and maintaining mobility

Reduce muscle soreness Reduce risk of low back pain Improves posture

Benefits of Flexibility

Improves muscle coordination Reduces risk of injury May allow for improved performance Relieves stress and tension

Benefits of Flexibility #2

Genetics Joint Structure Sedentary living Soft Body Tissue Age Gender Muscle Temperature

Factors that influence flexibility

Movement varies depending on joint structure.– Limited ROM: example, sutures of the scull– Extensive ROM: example, shoulder

Joint Structure

Inactivity leads to low flexibility levels

Sedentary Living

Muscle tissue– Excessive bulk (rarely)

Connective tissue Skin, fat

– Scar tissue– Fat tissue (adipose) acts as a wedge

Soft Body Tissue

Aging is negatively related to flexibility Increased sedentary lifestyle

– Physical changes in tissues Chemical structure of the tissues Loss of fluid in the tissues Increased calcium deposits

Age

Females, in general, are more flexible than males

Gender differences appear to be joint specific

Gender

As muscle temperature rises, connective tissue becomes softer, allowing for more elongation.

Soft tissue temperature changes can increase or decrease flexibility by as much as 20%

Optimal temperature for muscle elongation: 102 -110 F

Warm - up before stretching seems warranted

Muscle Temperature

Static Stretching (Slow Sustained Stretching) Dynamic or Ballistic Stretching Proprioceptive Neuromuscular Facilitation

(PNF)

Procedures of Flexibility Training or Stretching

Most common and recommended procedure Associated with limited muscle soreness May assist in reducing muscle soreness Stretch the muscle to the point of slight discomfort

(overload) Hold each stretch for 10 to 30 seconds Repeat the stretch 2 to 3 times Flexibility exercise sessions should occur 3 to 5

times per week

Static Stretching (slow sustained stretching)

Most dangerous of the stretching procedures.

Involves the use of repetitive, bouncing. Virtually abandoned May lead to soreness and muscle injury.

Dynamic or Ballistic Stretching

Involves:– Isometric contraction– Contraction and relaxation phases– Normally performed with a partner

Hold the isometric contraction 4 to 5 seconds Repeat 2- 3 times; 3-5 times per week

Proprioceptive Neuromuscular Facilitation (PNF)

Flexibility Tests

Sit and Reach Shoulder Stretch

Sit and Reach: Standards for Healthy Fitness Zone

Age BOYS: sit and reach

GIRLS: sit and reach

14 8 10

15 8 12

16 8 12

17 8 12

17+ 8 12

Shoulder stretch: Standards for healthy zone

Passing = touching fingertips together behind the back

3. Muscular Strength

The ability of a muscle group to apply a maximal force against a resistance one time

Bench Press– 150lbs 1 time

4. Muscular Endurance

The ability to repeat muscle movement over a period of time.

Arm curls– 3 x 15 reps

Three Types of Muscle Tissue

Smooth– Hollow organs of the body– Stomach, blood vessels

Cardiac– Found only in the heart

Skeletal– Allows for movement

Hypertrophy An increase in muscle mass

Atrophy Loss of muscle mass

Benefits of Resistive Training

Improved appearance

Increased strength and endurance Hypertrophy (ncrease in lean muscle mass) Increased flexibility (ROM)

Benefits of Resistive Training #2

Appropriate body composition Increased performance in daily living

activities and potentially sport and game skills

Increased metabolic rate

Metabolism

Includes all energy and material transformations that occur within living cells necessary to sustain life

In short, the way the body produces energy Metabolism slows with age Slowed metabolism is primarily related to a

sedentary lifestyle

Basal Metabolic Rate (BMR)

Basically, the number of calories required to sustain life in the resting state

As lean body mass increases, BMR increases– Each pound of muscle tissue raises BMR by 30 to

50 calories every 24 hours– Each pound of fat burns 2 calories every 24 hours

Types of Skeletal Muscular Contraction

Isometric (no change in muscle length) Isotonic (“weight room” lifting)

– Concentric contractions (positive) Involves shortening of muscle

– Eccentric contractions (negative) Involves lengthening of muscle

Isometric Contractions

Contractions that involve no change in length of the muscle (a static contraction)

Involves no skeletal movement Involves no joint movement The resistance force is greater than the contracting

force of the muscle. Example: Pushing outward on the frame of a door.

Isotonic Contractions

Dynamic in nature and involve a muscle length change

May be either Concentric or Eccentric

Factors Effecting Muscular Strength and Endurance Training

Muscle SizeGenderAge

Muscle Size

The strength that a skeletal muscle can produce is related to the cross sectional area of that particular muscle.

Increases in strength results from an increase in the size and number of myofilaments (actin and myosin)

“Use it or loss it”

Gender

Women will experience less hypertrophy as a result of lower testosterone levels

Women need not be concerned with appearing like a female “body builder”

Males, present greater strength, only if they have greater muscle mass.

Age

A loss of skeletal muscle tissue is associated with aging but primarily due to sedentary lifestyle

Loss is somewhat preventable and/or reversible

Muscle Soreness

Results from structural damage of the muscle tissue or connective tissues.

It is desirable to have small, microscopic tears in muscle tissue

As the muscle repairs or rebuilds itself, the end result is a stronger muscle

Avoiding Muscle Soreness

Eliminate or minimize eccentric training Eliminate or minimize isometric training Begin training using low intensities Include stretching in warm-up and cool down

activity Progress slowly

Repetitions and Sets

One set is made up of a number of repetitions

Example: One set of 10 repetitions

Precaution!

NEVER hold your breath while exerting force when weight lifting

Exhale as you apply force Inhale as you recover

Isometric Training Principles

Increases strength at a given joint angle Train at a variety of joint angles Used to be a preferred method of strength

training for athletes Used in rehab settings

Isotonic Training Principles

Constant resistance, variable speed of muscular contraction

Most common method of isotonic training is known as progressive resistance training.– All program variations are based on the Principle

of Overload

May use free weights or machines

One Repetition Maximum (1RM)

Determine your 1RM Take 60% of that value and begin with that

amount of resistance 60% will develop some strength but mostly

endurance The closer you work to your 1RM, the greater

the strength gains and the risk of injury

Muscular Strength Training

Requires heavier weights at fewer repetitions– High resistive loads (greater than 60% of 1RM)– 3-9 repetitions– Minimum of 3 sets (beginners may need to start

with one set, progressing to 2, then 3 sets

Muscular Endurance Training

Requires less weight, higher repetitions – Lower resistive loads (less than 60% of 1RM)– 15 or more repetitions (>12 reps, >16 reps)– Minimum of 3 set– Note: Muscular strength gains may accompany

gains in muscular endurance.

Practical Guidelines for Isotonic Training

Most popular form of resistive training Isotonic movements are used in most daily

activity Involves working through a full ROM Resistive weight remains the same, speed of

the contraction or movement is variable

Practical Guidelines for Isotonic Training #2

Warm up Adjust equipment Exercise large muscle groups first

– Legs or large muscles in the upper body

Begin any resistive training program slowly and with lower intensities.

Follow the tenets of the Principle of Overload and Specificity

Practical Guidelines for Isotonic Training #3

Don’t hold your breath while exerting force Strengthen your weak side by:

– Working arms and legs independently Isolate the muscle group Work through a full range of motion (ROM) Protect the back!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Practical Guidelines for Isotonic Training #4

Total body workout– Should be done no more than 2 - 3 times per

week– May alternate days– May alternate equipment to save time

Equipment Used For Isotonic Training

Free weights Weight machines

Free Weights

Use a spotter Increased chance of injury Lack of stability, although it will develop

better balance and muscular control May build strength faster Weight increments are easily changed

Weight Machines

Weight increments are usually 5 to 10 to 15 pounds

The machine controls the line of force Machines offer stability Fewer injuries No spotter required

Isokinetic Training Principles

Requires special equipment designed to control and maintain a constant predetermined rate of muscular contraction

Computerized - relies on hydrolics Characterized by variable resistance and

constant speed or velocity of the muscular contraction

Isokinetic Training Principles #2 Disadvantage: COST Set rate of contraction based on goals and

objectives.– Example: Slow contraction speeds produce

increases in strength at slow speeds of movement only.

Other Strength Training Techniques

Circuit Training Plyometrics Calisthenics

Circuit Training

Uses a series of 12 to 15 stations Rotate through the circuit 3 times Consists of combinations:

– Weight training– Stretching– Calisthenics– Brief aerobic exercise

Plyometrics

Develops muscle explosiveness and forcefulness

Consists of an eccentric contraction followed by a concentric contraction

Involves hops, bounds, depth jumping High probability of injury

Calisthenics

The body and its extremities provide resistance

Often used in aerobic dance routines Ab crunches and push ups are examples Best suited as a supplement to strength

training rather than as a substitute Is a good approach for a beginner

Muscle Physiology

An electrical impulse must be present for a muscle to contract

Motor unit is:– An electrical impulse and all the muscle cells it

innervates

As more motor units are called in, the contraction increases

1RM: All motor units are called in

Muscle Physiology #2

All or none response Sliding filament theory

– Actin and myosin (myofilaments)– Crossbridges

Types of Muscle Fibers

Slow twitchFast twitch

Type I Or Slow Twitch

– Associated with aerobic activity– Adapted to sustained contractions– Smaller than fast twitch– Appear red under the microscope– Depend on oxidative metabolism

Type I Or Slow Twitch #2

– Are resistant to fatigue– Endurance athletes (long

distance runners) have more slow twitch fibers

Type II or Fast Twitch

– Appear white under a microscope– Associated with anaerobic activity– Fatigue easily– Produce fast, powerful contractions

Type II or Fast Twitch

Explosive activitySuccessful sprinters have a greater

percentage of fast twitch fibersAssociated with anaerobic activity

What Determines Fiber Type

Primarily genetics Given types of training will not develop more

fast or slow twitch fibers

Push-Ups: Standards for healthy fitness zone

AGE FEMALES MALES

14 7-15 14-30

15 7-15 16-35

16 7-15 18-35

17 7-15 18-35

17+ 7-15 18-35

Curl-Ups: Standards for healthy fitness zone

AGE FEMALES MALES

14 18-32 24-45

15 18-35 24-47

16 18-35 24-47

17 18-35 24-47

17+ 18-35 24-47

5. Body Composition

Lean Body Mass (muscles, ligaments, tendons, bones)

VS Body Fat

(fat is fat)

                

Overweight vs. Obesity

Overweight individuals are those who exceed desirable body weight by 10% according to height and weight charts.

Obese people are those who have more body fat than they should have

       

                             

OVERWEIGHT

Overweight refers to an excess of body weight compared to set standards. The excess weight may come from muscle, bone, fat and/or body water

OBESITY

Obesity refers specifically to having an abnormally high proportion of body fat.

– PROBLEMS RESULTING FROM 1 - Diabetes

2 - Hypertension  3 - High Cholesterol  4 - Orthopedic problems  5 - Cancers associated with it  6 - Increased risk during surgery  7 - Joint problems

Body Mass Index

A measure of body weight relative to height.

Body Mass Index

Tool used to screen the general population regarding their risk for chronic disease

Weight (lbs) x 705 = BMI

Height (in)2

BMI is another method to assess your body composition.

BMI can be used to determine if people are at a healthy weight, overweight, or obese.

Disease Risk According to BMI

BMI Disease Risk

<20.00 Moderate to High

20.00 - 21.99 Low

22.00 - 24.99 Very Low

25.00 - 29.99 Low

30.00 - 34.99 Moderate

35.00 - 39.99 High

>40.00 Very High

BMI Results

– description / procedure: BMI is calculated from body mass (M) and height (H). BMI = M / (H x H), where M = body mass in kilograms and H = height in meters. The higher the score usually indicating higher levels of body fat

– scoring:

underweight <20

healthy range 20-25

overweight 25-30

obese >30

Common MythsMyth: BMI Measures Body Fat

Two people can have the same BMI, but a different percent body fat. A bodybuilder with a large muscle mass and a low percent body fat may have the same BMI as a person who has more body fat because BMI is calculated using weight and height only.These men have the same height, weight, and BMI, but may have different percent body fat.

             

6'3" Height 6'3"

220 lbs Weight 220 lbs

27.5 BMI 27.5              

Body Composition Methods

Skinfold Measurements * Underwater Weighing * Bioelectrical Impedence Bod Pod (Air Displacement) Dual Energy X-Ray Absorptiometry (DEXA) Near Infrared Interactance (NIR) Futrex 5000

Skinfold Measurements

Description: This method is the most widely used body composition testing method for assessing percent body fat. Equipment used for this assessment includes a skinfold caliper. A Skinfold Caliper is designed specifically for simple accurate measurement of subcutaneous tissue. Either a 7 or 3 site skinfold may be assessed.

7 site skinfold:

chest triceps subscapular axilla suprailiac abdomen thigh

3 site skinfold

(Men): chest abdomen thigh (Women) tricep suprailiac thigh

Advantages

Easy to use once skill has been mastered Does not require much time Noninvasive method Inexpensive way of estimating percent body

fat

Disadvantages

Technical sources of error Mostly concerned with subcutaneous fat

(under the skin) May not be an ideal measurement for those

who are obese and very lean

Hydrodensitometry (Under water weighing)

Used to be considered the most accurate +2.5% if done with experienced subjects Considered a lab technique Two-component

Model

Hydrodensitometry

BD = BW/BV Body weight = measured on a regular scale Body volume = measured using hydrostatic

(underwater) weighing accounting for water density and air trapped in lungs

Procedures

1. Wear light clothing (swimsuit) 2. Use bathroom prior to weighing 3. Calibrate scale 4. Weight the chair or seat and equipment 5. Measure water temp 6. Remove all air from clothing

Procedures

7. Sit in seat 8. Submerge 9. Blow all air out of lungs and remain still 10. 3-10 trials; average of the highest three 11. Subtract weight of apparatus from

average UWW

UNDERWATER WEIGHING TECHNIQUE

Percent Body Fat

MEN

Excellent 10 - 12

Good 12 - 17

Average 17 - 22

Overweight 22 - 27

Obese > 27

Essential 3

Women

Excellent 15 - 17

Good 17 - 22

Average 22 - 27

Overweight 27 - 32

Obese > 32

Essential 12