Documente Academic
Documente Profesional
Documente Cultură
PHYSICAL FITNESS
A set of attributes that people have or achieve that relates
to the ability to perform physical activity.
FITNESS
Ex. Bathing
TRAINING PRINCIPLES
How long?
4. Flexibility
SPECIFICITY
Educational purposes
Motivation
Program evaluation
BENEFITS OF EXERCISE
Improve cardiovascular and respiratory functions
Decrease coronary risk factor
Increase HDL
Decrease body fat/ weight loss
Lower blood pressure in HPN
Decrease glucose concentration
Increase insulin sensitivity
Promotes well-being
Reduce tension/depression
Improve body image
Increase social activity
Improve balance and coordination
Increase bone density
DIMINISHING RETURNS
Remember:
PAUZKI
2
INDIVIDUALITY
CARDIOVASCULAR ENDURANCE
Reduce fatigue
Progressive overloading
FIT
o Frequency
o Intensity
o Time
PAR-Q
Has your doctor ever said that you have a heart condition
and that you should only do physical activity
recommended by a doctor?
In the past month, have you had chest pain when you
were not doing any physical activity
DRUG Rx
Name of Drug
Strength of Drug
Dose
Frequency
EXERCISE Rx
Type of Exercise
Intensity
Duration
Frequence
TYPE OF EXERCISE
Isotonic, rhythmic aerobic
Use large Muscle groups
No large Isometric component
Continuous
AEROBICS
Swimming
Jogging cyclin
Cross country skiing
Aerobic dancing
Brisk walking
METHODS
OF
EVALUATION
CARDIVASCULAR
Submaximal Tests
o Bicycle ergometer
o Treadmill
o Bench Step Test
VO2 MAX
o Open circuit spirometry
FITNESS
CARDIOVASCULAR FITNESS
PAUZKI
3
o
o
o
Intensity
o 55/65% to 90% of HRmax
o 40/50% to 85% of VO2R of HRmax
11 to 20
11 no fatigue
20 VERY HARD
= 220 age
(Lower Extremities)
= 220 - age 11 (Upper Extremities)
HRTZ
= HRmax x 0.55
= HR max X 0.99
THR
EXERCISE PRESCRIPTION
T- Type/Mode
o
Aerobic (uses large muscle groups,
continuous, rhythmical, aerobic)
o
Resistance training (moderate intensity)
CARDIOPULMONARY FITNESS
Duration
o 20-60 minutes
Continuous
Intermittent
Frequency
o At least 3-5x a week
o Novice 3x week
o Mainstay: 3-5/week
o Elite:
1-2/day
3-5 week
Intensity
o Target heart rate
o Direct method
o Percent of heart rate maximum
TIME
o
o
DURATION
o 5-10 minutes warm up
o 15-30 exercise
o 5-10 minutes cooldown
o
WARMP-UP
Calisthenics
PAUZKI
4
BODY COMPOSITION
Dynamic Exercise
COOLDOWN PERIOD
Calisthenics/stretching
CARDIORESPIRATORY FITNESS
Higher intensity
3.
WAIST CIRCUMFERENCE
Male 0.80-0.90
Female 0.90-0.98
MUSCULAR STRENGTH
BODY COMPOSITION
PAUZKI
5
TESTS
Isometric: dynamometry
o Equal muscle length and same joint angle
o Zero motion speed with varying resistance
Isokinetic: machines
o Iso=equal; kinetos=move
o Definition: one kind of muscle contraction that
occurs when the rate of movement is constant
o Not occur in the living body without using
special machine (isokinetic dynamometer)
o First introduced by Hislop and Perrine in 1967
o Equal motion speed with accommodating
resistance
MUSCLE
Speed
Varying
zero
Constant
MUSCLE ENDURANCE
OF
TYPE OF EXERCISE
o Resistance training
INTENSITY
o 1 set 8 -12 RM
o 1 set of 10-15
FREQUENCY
o 2-3x a week
5.
FLEXIBILITY
PAUZKI
Everything in Moderation:
Warm weather
o Light clothing
o Lycra/spandex
Cold Weather
o Thicker clothing
15 minutes:
o stair walking
o running 2.4 km
o jumping rope
o bicycling 6.4 km
20 minutes:
o basketball
o swimming laps
30 minutes:
o water aerobics
o walking 3.2 km
o raking leaves
o fast dancing
30 minutes:
o bicycling 8 km
o shooting baskets
30-45 min:
o wheeling self in wheelchair
o gardening
o touch football
45-60 min:
o volleyball
o washing windows
o washing floors
o washing & waxing a car
PRECAUTIONS
1 size bigger
arch support
good cushion