FITT 2 Reviewer 2nd SEMESTER PDF

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Summary

FITNESS EXERCISEBENEFITS OF EXERCISEFitness before exercise. You should have the ability to exercise to obtain fitness.WHAT IS FITNESS? Fitness can be described as a condition that helps us look, feel and do our best; it is the foundation for health and well-being.WHAT IS EXERCISE? Planned, structur...

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FITNESS EXERCISE BENEFITS OF EXERCISE Fitness before exercise. You should have the ability to exercise to obtain fitness. WHAT IS FITNESS? Fitness can be described as a condition that helps us look, feel and do our best; it is the foundation for health and well-being. WHAT IS EXERCISE? Planned, structured, repetitive movement of body designed to improve or maintain physical fitness. WHY EXERCISE? BECAUSE OF HYPOKINETIC DISEASES CAUSED OF INACTIVITY AND POOR FITNESS  Obesity－inability to control eating habits.  High blood pressure/High cholesterol  Osteoporosis－.unhealthy bones  Osteoarthritis－joints  Lower back pain  Type 2 diabetes - mellitus - no. 2 disease that kills Filipinos - lifetime medication HEALTH BENEFITS OF EXERCISE (DOH, 2004)  Physical activity programs can help reduce the risk of falling, and therefore fractures, among older people.  Effective in the treatment of clinical depression and can be as successful as psychotherapy or medication.  Associated with a reduction in overall risk of cancer.  Major independent protective factor against coronary heart disease in men and women. EXERCISE CATEGORY AEROBIC/CARDIOVASCULAR  Types of exercises are low to moderate in intensity.  Exercise improves the efficiency of oxygen transfer between the heart and lungs. ANAEROBIC/RESISTANCE  Are a form of strength training at a moderate to high intensity.  3 variety ways during resistance training.

3 VARIETY WAYS WHICH MUSCLES CAN BE WORKED 1. Isometric－no force. 2. Concentric－shortening the muscle. 3. Eccentric － exerting force to lengthen the muscle. EFFECTS OF EXERCISE IN THE BODY  Body will adapt to the pressures put upon it if the overload principle is used.  Overload Principle: To increase the intensity, duration, type, or time of a workout progressively in order to see adaptations. The adaptations are improvements in endurance, strength, or muscle size.  The body will develop. EFFECTS OF EXERCISE IN THE POSTURE  Specific muscle groups postural abnormalities can be improved.  These in turn can affect spinal posture.

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FACTORS AFFECTING FITNESS & PROPER WARM-UP, COOL DOWN AND STRETCHING EXERCISE Diet Activity level/type Physical disabilities Illness and fatigue Drugs

WARM UP A warm up is an exercise that gradually builds in intensity at the beginning of a workout. This prepares muscles, heart rate, blood pressure and body temperature for the forthcoming exercises; to produce lubricants that will help your bones or joints to adapt to the tensions and pressures of the exercise. PROPERTIES OF MUSCULAR SYSTEM a. Excitable or Irritable: Muscles are capable of receiving stimulation and responding to stimulation from the nerves. b. Contractible: After receiving the stimulation, they are capable of contracting, or shortening. c. Extensible: Being extensible means a muscle can be stretched without damage by the application of force. d. Adaptability: It can be changed in response to how it is used. For example, a muscle will enlarge, or undergo hypertrophy with increased work; but on the other hand it can go in atrophy, or waste away if deprived of work.

TYPES OF WARM UP 1. Passive Warm Up  Increases temperature through external means.  Commonly done in cool places/countries.  Ex. Sauna, hot packets, cool fever 2.

General Warm Up  Requires your body to move to heaten up muscles.  A good warm up for a fitness class but should not serve as the sole form of warm up for athletic training or events.

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Exercise Specific Warm Up  Good for physical activities like sports.  Commonly done by athletes.  To prepare participants for the specific demands of the upcoming activity.

COOL DOWN The purpose of a cool down is to return the body to a pre-exercise state. TYPES OF STRETCHING For Warm Up (Samson et al 2012) 1. Static. Active or passive stretching in one place. This may not be the best way to improve performance before physical activity. 2.

Dynamic. Moving from one place to another, which athletes use to prepare their muscles for the rigorous demands of their sport.

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Ballistic. This inhibits the body’s stretch reflex and increases the muscle’s range of motion through the force created by the bouncing. The external force produced can overload the muscle, increasing the risk for potential injury. Because the high risk of injury does not outweigh the benefits of the stretch, most fitness professionals do not recommend using this style of stretching.

TRAINING PRINCIPLES AND METHODS  SPECIFICITY Means the special adaptation that is made to the type of demands being imposed. Training must match the goal.  PROGRESSION Take the athlete onto higher level of fitness. Gradually adding intensity.  OVERLOAD Providing a progressive heightening of the stresser to oblige the body to seek a higher status of adaptation. Training more than you normally do.  REVERSIBILITY Indicates situation in which the degree of adaptation brought about by the training loads will gradually weaken because the intensity was reduced. Starting from the beginning when you stop training due to: 1. Busy schedule 2. Injury  TEDIUM Enjoyable form of training; being creative. Variation to maintain interest to train and avoid boredom. FITT PRINCIPLES  Frequency － how often to train.  Intensity － how hard to train.  Time － how long to train.  Type － which methods of training to use.

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D.O.M.S (DELAYED ONSET MUSCLE SORENESS) Any activity that places an unaccustomed load on muscles may lead to a condition referred to as delayed onset muscle soreness (DOMS). Typically, delayed soreness begins to develop 12-24 hours after the exercise has been performed and may produce the greatest discomfort between 24-72 hours after exercise.

TYPES OF STRETCHING For cool down  Last for 10-20 minutes.

SPELL RELIEF ON D.O.M.S. There is no reliable evidence that traditional

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REST ICE COMPRESSION

Static (Maintenance). Last for 3 minutes. Focused mainly on maintaining your range of motion with less emphasis of actually improving your range of motion.

ELEVATION 2.

Static (Developmental). Greater emphasis on developing range of motion. This can be repeated multiple times.

take time to rest. use ice on soreness. use hot compress, cold compress for open wounds. keeping the injured body part above the heart.

TRAINING METHODS 1. Continuous training  Exercising without rest intervals.  Last for 20 mins.  Develops stamina.  Two types a. Slow but long distance b. High intensity 2.

Interval  Alternating between strenuous exercise & rest.  Season: 3 months, 2 days rest in a week.  Duration: 2 mins. rest between sets.

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Circuit  Fusion of cardio and resistance exercises  Is basically a big cardio session with resistance exercises thrown in or it is resistance session, but where you would normally rest between your sets, you will be stimulating your cardiovascular system (doing some form of cardio exercise for a short time).  Comprised of stations designated with exercises.

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Weight  Develops muscle.  Muscle training is the ability of the muscle to do maximum work within the shortest amount of time. Muscle endurance is the ability of the muscle to do moderate work over an extended period of time.

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Plyometric  Also known as jump training.  Develops power.  When a muscle is flexed or shortened, it’s under tension and will react with a more powerful and explosive contraction due stored elastic energy.

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HIIT－High Intensity Interval Training  Is a type of training that involves a series of low to high-intensity workouts interspersed with rest or relief periods, the high-intensity periods are typically at or close to anaerobic exercise, while the recovery periods involve activity of lower intensity.  Low-intensity exercises in between are considered the rest intervals.

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Core Training  Focuses on three areas: core mobility, core stability, and core strength. Each of these plays an important role in the health, support, and function of your body, so achieving a balance between them is vital

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Yoga  Beyond the scope of this manual.  To develop flexibility.  Commonly done for meditation.

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TABATA  Designed to afford the body an efficient workout with maximum benefits in a short amount of time, the tabata training method uses high intensity interval training to provide a full workout, building strength and improving cardio condition.  Last for 15 mins.  An HIIT  In rest interval, you are not required to do any low-intensity exercise....