FITNESSNOTES

Coach Reyes

Benefits of Regular Physical Activity:

1. Reduces feelings of depression and anxiety.

2. Promotes psychological well-being(improved appearance, increased self-discipline & self-respect)

3. Helps control weight (increases metabolic rate, burns calories, shrinks fat cells)

4. Reduces the risk of developing type II diabetes.

5. Builds and maintains healthy bones, muscles, and joints.

6. Reduces the risk of premature death

7. Helps older adults become stronger.

8. Reduces the risk of cardiovascular diseases.

9. Reduces blood pressure or the risk of developing high blood pressure.

10.Reduces the risk of developing colon cancer.

• Physical fitness the ability to perform physical activities & meet the demands of daily living while being energetic and alert.

• A physical fitness plan a written plan of physical activities to develop the components of fitness & a schedule for doing them.

Steps to Develop a Physical Fitness Plan:1. Design a physical fitness

plan. Include the goal(s) you want to reach and when you want to reach them.

2. Use the FITT formula.– F-Frequency– I-Intensity– T-Time– T-Type

The FITT FormulaThe FITT formula is a formula in which each letter represents a factor for obtaining fitness benefits from physical activity.• Frequency is how often you will perform physical

activities. You should participate in physical activity 3-5 days a week. Less frequent activity will not produce fitness benefits, and more might stress your immune system and lead to injury.

• Intensity is how hard you will perform physical activities.

• Time is how long you will perform physical activities. (This depends on the intensity.)

• Type is the kind of physical activities you will perform to develop fitness.

The FITT Formula

3. Include a warm-up and cooldown.

• A warm-up is 5-10 minutes of easy physical activity to prepare the muscles for exercise.

• A cooldown is 5-10 minutes of reduced physical activity to help the body return to the nonexercising state.

• A warm-up and a cooldown reduce the risk of injuries.

4. Include aerobic exercises to develop cardiorespiratory endurance and a healthful body composition. 

– Do aerobic exercises three to five days a week at your target heart rate.

5. Include resistance exercises to develop muscular strength and muscular endurance. 

– Do resistance exercises 2-4 a week with a day of rest between workouts.

6. Include static stretching exercises to develop flexibility. 

– To reduce the risk of injuries, perform various stretching exercises 2-3 days a week and also include them as part of your warm-up and cooldown.

• Skill-related fitness is the capacity to perform well in sports and physical activities.

• Fitness skills are skills that can be used in sports and physical activities.

5 Components of Physical Fitness• Cardiorespiratory endurance is the

ability of the circulatory and respiratory systems to supply oxygen during sustained physical activity

• Flexibility is the ability to bend and move the joints through the full range of motion

• Muscular Strength is the maximum amount of force a muscle can produce in a single effort

• Muscular Endurance is the ability of the muscle to continue to perform without fatigue

• Healthful Body Composition is the ratio of lean body mass to body fat

Five Kinds of Exercise1. Aerobic Exercise: (with air) Large

amounts of oxygen are required continually for an extended period of time

Improves cardiorespiratory endurance, body composition, flexibility, muscular strength

Five Kinds of Exercise2. Anaerobic Exercise: (without air) The

body’s demand for oxygen is greater than what is available during exertion

Improves muscular strength, muscular endurance, flexibility

Five Kinds of Exercise3. Isometric Exercise: Muscle is

tightened for 5-8 seconds and there is NO body movement

Improves muscular strength

Five Kinds of Exercise4. Isotonic Exercise: Muscle(s) move

against a resistance weight and/or gravity 8-15 times

Improves muscular strength, muscular endurance, flexibilityEx. Weight lifting, push-ups, squats

Five Kinds of Exercise5. Isokinetic Exercise: Uses special

machines to provide weight resistance through the full range of motion

Improves muscular strength, muscular endurance, flexibility

1. Agility is the ability to rapidly change the position of the body.

2. Balance is the ability to keep from falling when a person is in a still position or moving.

3. Coordination is the ability to use the senses together with body parts during movement.

Six Fitness Skills:

4. Reaction time is the time it takes a person to move after he or she hears, sees, feels, or touches a stimulus.

5. Speed is the ability to move quickly.6. Power is the ability to combine

strength and speed.

• A person can participate in lifetime sports and physical activities throughout his/her life.

• Lifetime sports and physical activities often become habits that ensure you will be physically active throughout your life.

• Social interaction with friends and family members is another benefit of lifetime sports.

EXAMPLES OF LIFETIME SPORTS:• Basketball • Cross-country skiing

• Golf

• Martial arts

• Rock climbing and wall climbing

• In-line skating

• Running, jogging and walking • Swimming

• For good health, you need a plan to exercise on a regular basis.

• Training principles are guidelines to follow to obtain maximum fitness benefits and reduce the risk of injuries & illnesses.

• The principle of warm-up & cool-down

• The principle of specificity– According to the principle of specificity, a workout should

include a specific type of exercise to obtain the desired fitness benefits.

• The principle of overload– According to the principle of overload, a workout must include

exercise beyond what a person usually does to gain additional fitness benefits.

• The principle of progression– According to the principle of progression, the amount and

intensity of exercise during workouts must be increased gradually.

• The principle of fitness reversibility– According to the principle of fitness reversibility, fitness benefits

are lost when training stops.

Sports InjuriesIf you put unusual demands on your

bones and muscles, you increase your risk of being injured. Injuries are more apt to happen if you take part in sudden and unfamiliar kinds of exercise, especially if you do not WARM UP and STRETCH beforehand.

InjuriesIf you do get injured, the RICE treatment

is a technique for treating musculoskeletal injuries that involves:

• REST• ICE• COMPRESSION• ELEVATION

ShinSplint

MuscleStrain

MuscleCramp

BruiseMicrotrauma

OveruseInjury

Tendonitis

StressFracture

Sprain

SideStitch

Ten Physical Activity-Related

Injuries

Dull, sometimes sharp pain in the side of the

lower abdomen

Partial or complete tearing of a

ligament

Hairline break that results from

repetitive jarring of a bone

Inflammation of a tendon

Injury that occurs from repeated

use or excessive overload

Injury that is not recognized as a person continues

to work out

Discoloration of the skin caused by

bleeding under the skin

The sudden tightening of a

muscle

The overstretching of a muscle that may

result in tearing of a muscle or tendon

An overuse injury that results in pain in the front and sides

of the lower leg