Health people 2010 states that how many people do not engage in recommended amounts of activity
How many are not active at all
55% of US adults
25%
What is the recommendation for activity in minutes/week
Low
Medium
High
Less than 150mins/week
150 - 300 minutes/week
More than 300 minutes/week
What is the current % of obesity
35%
What is the surgeon general recommendation
Expend 150 calories - equivalent to 30 mintues of brisk walking most days
What are the recommendations for health and weight management
Engage in 60 or more minutes daily, 4 days of activity to prevent unhealthy weight gain
Engage in 60 - 90 minutes dailys, 4 days to sustain weight loss
What are the 5 components to health related fitness
Cardio respiratory endurance Body composition Muscular strength Muscular enduance Flexibility
Cardio respiratory endurance is…
the ability of the body to perform:
prolonged
large muscle
dynamic exercise
at moderate to high levels of intensity
What is body composition
the proportion of fat and fat free mass in the body
What comes under musculoskeletal fitness
Muscular strength
Muscular endurance
Muscular strength is…
The amount of force a muscle can produce with a single maximal effort
Muscular endurance is..
The ability of a muscle or group of muscles to remain contracted or to contract repeatedly
The accronym for skill related components of fitness is
CRAP BS
Components of skill related components of fitness are…
Coordination Reaction time Agility Power Balance Speed
What is the specificity principle
To develop a particular fitness component
Perform exercises specifically designed for that compnent
E.g. Slow twitch vs fast twitch
White muscle fibre =
Fast twitch
Red muscle fibre =
Slow twitch
What is the progressive overload principle
Placing increasing amounts of stress on the body causing adaptations that improve fitness = progression is critical
What is the FITT principle stand for
Frequency = how often Intensity = how hard Time = How long Type = mode of activity
What is the standard way of working out max heart rate
220 - age
Low intensity exercise =
What does it improve
60 % of MHR
Improves health but may not be very beneficial for improving physical fitness
Moderate intensity is…
High intensity is…
70%
85%
In swimming how many heart beats is the difference between on land and in water
Why
13 beats lower
Water cools you down so MHR is lower than on land
Alternative formula for:
Males
Females
Water
205 - age
220 - age
207 - age
HRR method
220 - age (or alternate method)
Resting heart rate = ?
HRR = (MHR - RHR) x 0.7 + (RHR)
World class marathoners have a RHR of…
30 - 40
What is the caloric expenditure
What is the liters of O2 per minute at rest
What is the liters of O2 per minute in exercise
5 calories per liter of O2
0.2 - 0.3 liters of O2 per minute at rest
2 - 5 liters of O2 per mintue in exercise
VO2 max is…
the best indicator of aerobic fitness
Calorific tansformation is…
4.82 calories
Reversibility principle is…
Fitness improvements are lost when demands on the body are lowered
50% of fitness improvements may be lost within 2 months
Individual differences principle is…
Large differences in ability to attain high levels of fitness, body composition and sports skills
Who is most fit???
Male, 6 ft 180lbs, VO2 max 3L
Female, 5 ft 130lbs, VO2 max 2.5L
3L x 1000 = 3000ml
180 / 2.2 = 81.8kg
3000 / 81.8 = 36.6 ml/kg/min
2.5 x 1000 = 2500
130 / 2.2 = 59.1
2500 / 59.1 = 42.3 ml/kg/min
Women is fitter
Women have a higher…
Why?
Resting heart rate due to lower blood volume
What are the 4 factors as to why there are gender differences in daily expenditure
Size requirement
Food consumption
Women have greater fat stores
Body composition = more muscle requires greater intake
Racial differences is usually seen as
Genetic influence between Aerobic vs anaerobic
What is the aerobic influence %
92%
What is the anaerobic influence %
0.86%
What are the 3 main things when designing a program
Medical clearance
Fitness assessment
Setting SMART goals
What does SMART stand for
Specific Measureable Attainable realistic Time frame specific
What are the 4 Training basic guidelines
Apply specificity
Avoid Overtraining
Warm up - workout - cool down
Make it a regular part of your lifestyle