Beginning A Health-Related Fitness Program Chapter 3

1
Beginning A Health-Related Fitness
ProgramChapter 3

• Identify strengths and weaknesses through
  physical assessments
• Establish goals
• Select appropriate activities
• Develop and exercise prescription

2
The Rules of the Body and the Its Response to
Physical Activity

• Basic Training Principles
• Adaptation
• Overload
• Progressive Overload
• Reversibility (Disuse)
• Consistency
• Specificity
• Individuality
• Hard and Easy
• Safety

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Adaptation

• The body will adapt to increased work loads
• Physically stressthe body to attain a higher
  level of fitness
• Within a certain range
• On a regular basis (consistency)

4
Overload (Going beyond the comfort zone)

• Overload
• Frequency
• Duration
• Intensity (save for last)
• Progressive Overload
• States that the training intensity should be
  progressively increased.

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Reversibility (Disuse)

• Use it or lose it

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Consistency

• 3 to 5 times per week (alternate days)

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Specificity

• Body adapts specifically to the type of training
• How does one train to become a faster runner?

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Individuality

• No two people are alike
• Adaptations will vary
• Goals and fitness levels will vary
• Choose enjoyable activities

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Hard and Easy

• One or two days of hard training should be
  followed by and easy day of training
• Occasionally, take a day OFF!

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Safety

• Walk and jog against traffic
• Bike with traffic
• Wear bike helmet
• Other

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Three Basic Elements of a Daily Exercise Session

• Warm-up
• Work-out
• Cool-down

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Warm-up

• 10 -15 minutes
• First part
• Total body activity at low intensity
• Slowly elevate HR and BP
• 6-7 minutes
• Second part
• Stretching
• 6 7 minutes

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Workout

• 20 to 30 minutes minimum
• 20 to 60 minutes
• More that 60 minutes?

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Cool-down

• 5 to 10 minutes
• Slowly allow HR and BP to return to normal
• Light aerobics and stretching
• Fatigued muscles tend to shorten
• Prevents blood pooling

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Blood Pooling

• Occurs when activity is abruptly stopped
• Results from slowed re-distribution of blood
  after exercise
• May cause additional stress on the heart
  resulting in
• Cardiac abnormalities and arrhythmias
• May cause dizziness or faintness or light-
  headedness

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Over-training