KINE 198 Chapter 3

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Personal Fitness

Physical activity:

• lowers risk for some conditions
• prevents weight gain
• improves cardiorespiratory & muscular fitness
• prevents falls (elderly)
• reduced depression
• better cognitive function (elderly)

FITT Principle

• Frequency: How often to work out
• Intensity: how hard to exercise (moderate/vigorous)
  • Talk test (moderate = talk in a few sentences, vigorous = talk in short bursts)
  • Rate of perceived Exertion
  • Target Heart Rate (220-age; 70% of THR is moderate, 90% is vigorous)
• Time: 150 mins/week
• Type: Strength/Aerobic depending on goals

Wednesday, February 2, 2011

Cardiovascular Fitness

Aerobic vs. Anaerobic exercises

Muscular Fitness

Strength vs. Endurance training

Fitness (in general) Training

• Overload and Adaptation: do more than you're capable of, and your body gets used to the increased activity
• Specificity: work out in a way that helps with what you're training for.
• Individual Differences: everyone trains and responds to training differently
• Reversibility: our body goes sedentary if you sit.

Working out

Warm-up

acclimate our body to exercise/environment

Pre-stretch

light stretch, moving through some motions

Activity

the big "chunk" of the workout

Cool Down & Deep Stretch

slow down heart rate and slowly let muscles relax

relieve lactic acids and improve flexibility

"Functional Movements"

Core Musculature:

• Pelvic Floor Muscles
• Abdominal Wall (pull stomach "Transversus Abdominis" muscles in)
• Back Muscles
• Hip Muscles
• Lats and Glutes

Flexibility

"Improves athletic performance" (not necessary)

• Ballistic (high activity)
• Dynamic
• Static (holding)
• Proprioceptive Neuromuscular Facilitation (PNF) - deep stretching, but not good for physical activity

Safety

• Injuries
  • Rest, Ice, Compression, Elevation (RICE)
• Proper Footwear
• Environmental Conditions
  • Don't run in really cold or hot weather
• Hypnonatremia
  • "Not enough sodium"
  • 1-2 hour activity just drinking water; replenish electrolytes with Gatorade or something
• Illness
  • Don't work out when you're sick (neck-up is okay, neck-down is no-go)
• Common Sense
• Biggest Risk of All: Not working out

Motivation

Intrinsic

It feels good when I work out

Extrinsic

I want to look good for somebody

Barriers

Something that makes you not want to work out