Year 9 PASS

Unit 1- Fitness

Fitness

Definition: a set of attributes that people have or achieve which relate to the ability to perform physical activity. In order to develop or maintain fitness a person must exercise regularly.

2 aspects of physical fitness are:

-Health related

-Skill related

Health Related Fitness

Health Related – fitness components that contribute to a person’s overall health and well-being

Examples:

-cardiovascular endurance

-strength

-muscular endurance

-flexibility

-body composition.

Cardio-respiratory Endurance

- The ability of your heart and lungs to supply oxygen to the working muscles.

- This process becomes increasingly important for activities of long durations – eg marathons, cycling, rowing.

The Training Effect – Recovery/Decay

Skill Related FitnessSkill Related – fitness components that contribute to our ability to be involved in physical activities

Examples:

-Balance

-Power

-Reaction Time

-Coordination

-Agility

-Speed

Target Heart Rate

TARGET HEART RATE =

(MAX. HR – RESTING HR) x 60/100 + RESTING HR

MAXIMUM HEART RATE = 220 – AGE

EXAMPLE:

FOR A 20 YR OLD PERSON with a Resting HR of 70

THR = (200 – 70) x 60/100 + 70

= (130 x 0.6) + 70

= 78 + 70

= 148 BEATS PER MINUTE

Target Heart Rate

PRACTICAL QUESTION

A 30 year old female with a resting heart rate of 81 bpm (beats per minute) comes to you and asks your advice on the minimum intensity she should exercise at in order to get an aerobic training effect.

Calculate the persons Target Heart Rate (show full working)

Target Heart Rate

WORKING:

(MAX. HR – RESTING HR) x 60/100 + RESTING HR

THR = (190– 81) x 60/100 + 81

= (109 x 0.6) + 81

= 65.4+ 81

= 146.4 BEATS PER MINUTE

Working Heart Rate

HOW TO DETERMINE YOUR AGE RELATED WORKING HEART RATE

220 – Your Age = MAX HR (Maximum Heart Rate)

MAX HR x 60% = Lower Limit bpm

MAX HR x 80% = Upper Limit bpm

Divide upper and lower limits by 6 to determine pulse rate over 10 seconds

Improving Fitness

To improve your fitness level there are two basic rules to follow:

Overload: the body becomes very good at adapting to minimal exercise levels. Therefore, the body must be stressed if we wish to improve further.

Specificity: “Train the way you play” - Energy systems, movement patterns and muscle groups

Aerobic and Anaerobic Fitness

Aerobic exercise:

duration = long

intensity = low

oxygen required to produce ATP

Anaerobic exercise:

duration = short

intensity = high

no oxygen required to produce ATP

Training Thresholds

Definition: A training threshold is the minimum effort or intensity required to make an improvement in any aspect of fitness

Aerobic Threshold: refers to the minimum level of intensity required to get an aerobic training effect

% HR = 70-85% MHR and duration = 30 – 50 minutes

Anaerobic Threshold: refers to the minimum level of intensity required to get an anaerobic training effect

% HR = greater than 85% MHR

CALCULATING YOUR OWN TRAINING THRESHOLDS

Calculate your aerobic training threshold range using your age-predicted maximum heart rate:

PMHR = 220 – age

=

Aerobic Training Zone

70% MHR =

85% MHR =

Therefore to work aerobically I should train with a heart rate between_____ and______ beats per minute

CALCULATING YOUR OWN TRAINING THRESHOLDS

Calculate your aerobic training threshold range using your age-predicted maximum heart rate:

PMHR = 220 – 31

=189

Aerobic Training Zone

70% MHR = 132.3 bpm

85% MHR = 160.65 bpm

Therefore to work aerobically I should train with a heart rate between 132 and 161 beats per minute

CALCULATING YOUR OWN TRAINING THRESHOLDS

Calculate your anaerobic training threshold range using your age-predicted maximum heart rate:

PMHR = 220 – age

=

Anaerobic Training Zone

85% MHR =

100% MHR =

Therefore to work anaerobically I should train with a heart rate between_____ and______ beats per minute

CALCULATING YOUR OWN TRAINING THRESHOLDS

Calculate your aerobic training threshold range using your age-predicted maximum heart rate:

PMHR = 220 – 31

=189

Aerobic Training Zone

85% MHR = 160.65 bpm

100% MHR = 189 bpm

Therefore to work aerobically I should train with a heart rate between 160 and 189 beats per minute

FitnessThe types of fitness that will most benefit the non-competing population are:

1.Cardiovascular fitness (stamina)

2.Flexibility (suppleness)

3.Muscular Strength (strength)

When designing an exercise program your need to consider:

FREQUENCY

INTENSITY

TIME

TYPE OF EXERCISE

Cardiovascular Fitness

Two common methods of measuring the efficiency of your cardiovascular system are:

1.Recording your resting pulse rate over a period of time

2.Determining your heart’s recovery time after strenuous exercise

RESTING PULSE RATE

Average for adult:

Male = 70 bpm

Female = 80 bpm

The resting pulse rate for average teenager varies but is generally higher than for adults.

As a fitness program becomes more difficult, resting pulse rate will normally decrease.

A normal heart with a resting pulse rate of 60 bpm or less can be considered an efficient heart.

RECOVERY TIME

Finding the recovery time of the heart after strenuous exercise is a fairly accurate measurement of efficiency of the heart and circulation system.

Strenuous exercise can push your HR to 140 bpm or more.

Recovery time refers to the time taken for the heart to return to within 8-10 bpm of normal resting pulse.

At the beginning of a circuit program, recovery takes about 10 minutes.

As your cardiovascular fitness improves, pulse rate should return to normal within 5 minutes.

Considerations for Individual Program Design

1.Individual needs and hereditary factors:

Pre-screening is done to discover all medical conditions, injuries, exercise history and reasons for commencing a program. A pre-exercise questionnaire is a standard form that must be filled in by the person undertaking a program. Anyone with a serious illness such as high blood pressure, diabetes or a family history of heart disease should get a medical clearance before commencing an exercise program. Individuals rehabilitating injuries should also follow the advice of their physio or surgeon.

Considerations for Individual Program Design

2.Muscle fibre composition

Muscles are made up of many bundles of individual muscle cells, also called muscle fibres. Some fibres contract more quickly than others and therefore are more powerful. Speed at which muscles contract is dependent on how fast it breaks down ATP.

Fast twitch fibres split ATP quickly and are therefore well suited to high-intensity activities, where you need to produce a maximum effort in a short period of time.

Slow twitch fibres take longer to break down ATP and are therefore called upon during cardio-respiratory exercise where endurance is required

Suitability of sports

Considerations for Individual Program Design

2.Muscle fibre composition

Considerations for Individual Program Design

3. Somatotype

Our body type indicates our suitability to certain sports/activities.

Endomorph

Ectomorph

Mesomorph

Considerations for Individual Program Design

4. Gender considerations

There is no difference in physiological capabilities between males and females up until puberty. After puberty the only visible difference between males and females is the increased strength gain in males owing to high testosterone levels.

Females generally lower in CV fitness than males

Females increased flexibility

Body composition differences

Considerations for Individual Program Design

5.Injury susceptibility/specific exercise considerations:

Greater in young and older athletes, as well as female athletes

- Young Athletes:

– Overtraining – growth plate injuries (epiphyseal) to long bones which can lead to deformity.

– Repetitive traction – Osgood-schlatters disease

- Playing Surfaces – shin splints when involved heavily in repetitive type sports played on hard surfaces

- Sun protection/Dehydration – temperature regulation and the thirst response are poor indicators in children and heat exhaustion/stroke

Considerations for Individual Program Design

Considerations for Individual Program Design

5.Injury susceptibility/specific exercise considerations:

Aged athletes

- Generally they have more brittle bones and reduced flexibility or muscles, ligaments and tendons

Considerations for Individual Program Design

5.Injury susceptibility/specific exercise considerations:

Female athletes

- Eating disorders – anorexia and bulimia

- Iron deficiency – greater problem for female athletes due to menstruation and weight loss

- Bone density – increased stress fractures in women, mainly amenorrhoiec women. Weight bearing exercise is important, especially resistance training.

Considerations for Individual Program Design

5.Injury susceptibility/specific exercise considerations:

Female athletes

- Pregnancy – research suggests that exercise is safe and probably beneficial for the majority of women.

- General guidelines

– Obtain clearance from Obstetrician

– Should not try to increase fitness during pregnancy

– Avoid weight bearing activities, especially later on in the pregnancy

– Avoid exercise in the heat and drink sufficient fluids

– Avoid collision sports

Considerations for Individual Program Design

5.Injury susceptibility/specific exercise considerations:

Female athletes

- Menstruation – many female athletes, especially those in weight restricted sports are amenorrhoeic. This can have an effect on bone mass and subsequent osteoporosis in later life. Amenorrhoea is often caused by decreased weight and excessive training volumes.

Body CompositionBody composition distinguishes the components of our body weight that are either fat mass (FM) or Fat Free Mass (FFM).

All people need a certain percentage of body fat and this is called essential fat. This fat surrounds vital organs and helps to protect, insulate and absorb shock.

Storage Fat: fat that the body stores additionally to essential fat. Used in times of rest and sleep, as well as in extended periods of exercise.

Fat Free Mass (FFM): also referred to as lean body tissue. This includes water, bone, muscle, organs and connective tissue.

Body composition can be changed by both diet and exercise.

Body Composition - Measurement

Measurement:

1. Body Mass Index (BMI):

- Takes into account a person’s height and body weight

- Calculation: Weight (kg)/ Height (metres) squared

76/1.76 squared = 76/3.0976 = 24.5

Classification:

< 19 = underweight

20 – 25 = normal weight

25 – 30 = overweight

30 = obese

Body Composition - Measurement

Measurement:

2.Skinfolds

Measurement can use from 3 to 9 different standard anatomical sites around the body. The right side is usually only measured (for consistency).

The tester pinches the skin at the appropriate site to raise a double layer of skin and the underlying adipose tissue, but not the muscle.

The calipers are then applied 1 cm below and at right angles to the pinch, and a reading in millimeters (mm) taken two seconds later.

The mean of two measurements should be taken. If the two measurements differ greatly, a third should then be done, then the median value taken.

Fitness Programming

There are many factors to consider when designing a fitness program.

You will need to consider circumstances related to:

- Genetics

- Training background

- Fitness goals

- Safety.

FITT Principle

There are four main variables in any exercise program: frequency, intensity, type and time. Together these are known as the FITT principle.

Frequency refers to how often you do the exercise. For example, three non-consecutive days per week.

Intensity is the workload or the level of effort. For example, at 70% of maximum heart rate.

Time refers to the duration of the workout.

Type indicates the type of activity and/or major systems involved. For example, cardiovascular, cycling.

Types of Strength

1.Absolute strength: the maximal force generated by muscle and usually involves only one maximal muscle contraction. Eg. 1 RM (repetition max)

2.Relative: force generated by the muscle but a correction is made to account for body weight. Eg. Weight lifting

3.Strength Endurance: repetitive contraction of muscles over a period of time.

Muscular Strength

Definition: the ability of the muscle to exert force against a resistance

Force = tension in muscle

Resistance = load to be lifted

Muscles have the ability to contract, lengthen or remain unchanged depending upon the load to be lifted and the force the muscle is able to generate.

Muscular Strength

Muscular strength is important for many sports. However, certain sports require greater strength qualities than others. Eg Gymnastics, Rugby, Rock Climbing and weight/power lifting.

High levels of overall body strength improve performance and decrease the risk of physical activity.

Increases in strength also result in an increase in muscle size. This is called muscle hypertrophy

Fitness Testing