Fitness First key.Theory and Application of Exercise and Athletic Performance.SPORTS
OBJECTIVES.
1 Define fitness.
2 List the benefits of exercise.
3 Describe how exercise is part of a fitness program.
4 Explain the importance of proper breathing to fitness.
5 Explain why it is important to include endurance, aerobic exercise,adaptation,and training stimulus threshold in a therapeutic exercise program.
6 List the major energy-producing systems in the body and their implications for fitness programs.
7 Identify the physiologic changes that occur with exercise.
8 List and describe the three main components of an exercise program that targets fitness.
9 Incorporate strength training into physical fitness.
10 Describe how flexibility supports an exercise program.
11 Explain the transition from fitness training to sport-specific trainin.
Adapdatation.
Aerobic (Oxygen) System
Aerobic Exercise
Aerobic Exercise Training
Breathing Dysfunction
Circuit Training
Circuit-Interval Tra..
Conditioning
Continuous Training
Cool-down
Core Strength
Core Training
Deconditioning
Duration
Endurance
Energy
Energy Systems
Exercise
Flexibility
Force
Frequency
Functional Trainin
Interval Training
Overload Principle
Phosphagen System
Physical Fitness Program
Specificity Principle
Strength Tra..
Stretching
Therapeutic Exercise
Torque
Warm-up
Begin Fit.
Fitness is essential. Regular physical activity helps keep us healthy, mobile, strong, and flexible. The outcome of appropriate exercise, proper nutrition, and emo-tional and spiritual balance is the foundation for fitness.Benefits from physical activity include the following:
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• Decreased risk of death from coronary heart disease and of developing hypertension, colon cancer,and diabetes.
• Improved muscle strength and stamina.
• Improved mood and increased general feeling of well-being
• Decreased symptoms of anxiety and depression
• Increased control of pain and joint swelling associated with arthritis/arthrosis.
1. Define fitness.
2. List the benefits of exercise.
3. Describe how exercise is part of a fitness program.Fitness is about improving physical abilities, health, and well-being. Physical fitness, the target of this chapter, can be described as the capacity to perform physical activity.
Because athletic performance is a physical activity, it makes sense that the foundation of physical performance is physi-cal fitness. Exercise is essential in main
taining the body’s overall well-being. Even modest amounts of exercise can substantially diminish the chances of dying from heart problems, cancer, or other diseases. Performing physical work requires cardiorespiratory functioning, muscular strength and endurance, and musculoskeletal flexibility. To become physically fit, individuals must participate regu-larly in therapeutic exercise-that is, some form of physi-cal activity that challenges all large muscle groups and the. cardiorespiratory system,and promotes postural balance.Any exercise and stretching program must begin slowly.Activity levels can be increased gradually each week. It takes about 7 weeks for those who are new to a program 2 reach a level of comfort.
Additional activities may be added gradually once the body adapts. Whether a person is a competing athlete,is exercising as part of a weight reduction program, or is using exercise to support a well-ness lifestyle, massage can assist in achieving and maintain-ing fitness. Peak athletic performance is achieved from a base of physical fitness. Deconditioning occurs with prolonged inactivity. Its effects are frequently seen in someone who has had an extended illness. These effects are also seen, although pos-sibly to a lesser degree, in the individual who is sedentary because of lifestyle or increasing age. Decreases in maximal oxygen consumption, cardiac output, and muscular strength occur very rapidly. Balance is needed between training and recovery to prevent both overtraining and deconditi-oning. People with disabilities require regular physical activity just as much as others without disabilities.Additional benefits are especially important for people with disabi-lities because regular physical activity can lessen the probability of developing other physical or mental conditions associated with the disability.
These secondary conditions include obesity, pressure sores, infection, fatigue,depression,and osteoporosis.Such conditions can Lead to further disability and possible loss of physical indepen dence.Many people with disabilities are more prone than the general population2underuse overuse, or misuse of various muscle groups. For instance, a person who uses a wheelchair may have very well-developed anterior muscles from pushing the chair but may need to develop the upper back muscles.
Structured exercise and massage can help to balance out these differences. Because of adaptation of the body to compensate for a disability, other body areas are overused. If the lower extremities are affected, fluid move-ment (circulation and lymphatic) is compromised. Massage can target both of these areas and can support the fitness program.
Developing the physical capacity and strength to move around and perform daily life activities can assist those with disabilities 2 accomplish or sustain their independence. Physical fitness programs can also help lessen or even reverse some of the physiologic changes that are associated with aging, including loss of the following:
• Lean muscle tissue and strength
• Aerobic capacity
• Flexibility
• Balance
• Bone density
• Cognitive functions, especially the speed of memory Staying active often helps if activity is limited because of medical condi-tions such as arthritis/arthrosis or osteo-porosis, which may impair the individual’s ability to perform important daily activities such as driving, walking up stairs, and lifting groceries more comfortably.Regular physical activity can prevent and in some cases reverse some of these changes. It can also help to prevent many conditions associated with aging, such as coronary artery disease, high blood pressure, stroke, diabetes, depres-sion, and some cancers.
What used to be considered diseases of middle age are
now showing up in adolescents. This is a major concern. These problems usually occur in conjunction with child-hood and adolescent obesity.Certain well-known risk factors lead to heart disease, including obesity, high blood pressure,high cholesterol,
low levels of “good” (high-density lipoprotein [HDL]) and high levels of “bad” (low-density lipoprotein [LDL]) cho-lesterol, diabetes, cigarette smoking, and family history of heart disease. Exercise has a dramatic effect on almost all of these risk factors by.
• Promoting weight loss as a result of increasing calories burned
• Controlling blood pressure through exercise and diet and overbreathing.
Assessment for functional breathing problems is very
important. If breathing issues are apparent, the athlete
should be referred to his or her physician for evaluation
to rule out a serious pathology such as asthma, chronic
bronchitis, and cardiac and endocrine disorders. Those
with cardiac and/or respiratory conditions are prone to
breathing dysfunction. To recognize and then develop an
appropriate treatment plan, a brief overview of breathing
functions is presented here, and an assessment and treat-
ment plan are suggested with a basic protocol in Unit Two.
It is strongly suggested that the text Multidisciplinary Approaches to Breathing Pattern Disorders1 be obtained and studied thoroughly.
THE PYSICAL FITNES PROGRAM.
Objective.
1. List and explain the compone-nts of a fitness program.
Exercise and stretching programs are important parts of any comprehensive fitness program because they provide the activity the body was designed 2 perform. Exercise has become an essential purpose unto itself.
ENERGY 4 USE AND RECOVERY.
Objective.
2. List the major energy producing systems in the body and their implications for fitness programs.Individuals engaging in physical activity expend energy. Activities can be categorized as light or heavy by determin-ing the energy cost. Most daily activities are light and aerobic (oxygen-based) because they require little power but occur over prolonged periods. Heavy work usually requires energy supplied by both the aerobic and anaero-bic systems (non–oxygen-base).
THE EXERCISE PROGRAM..
Objective.
3. List and describe the three main components of an exercise program that targets fitness.
Benefits of the exercise program are determined by intensity, duration, frequency, and maintenance of the exercise program. The exercise program has three compo-nents: (1) warm-up, (2) aerobic exercise, and (3) cool-down. Performance training for athletes can occur as part of the aerobic portion of the program or directly following it.
MAINTAINING FITNESS
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The frequency or duration of physical activity required to maintain a certain level of aerobic fitness is less than that required to improve it. The beneficial effects of exercise training are reversible. The process of deconditioning occurs rapidly when a person stops exercising. After only
3 weeks of reduced activity, significant reductions in work capacity can be measured,and improvements can be lost within several months. A progressive reconditioning program is required. This is the task of the strength sport fitness health.
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