Health Wellness 3 - Fitness Training

Fitness Training
AEROBIC EXERCISE
• Aerobic exercise is exercise requiring the continual use of
oxygen or any activity that uses large muscle groups, can be
maintained continuously, and is rhythmic in nature.
• Bicycling, skipping, skating, fitness walking, jumping rope,
running, stair climbing, and swimming.
• The individual should be able to carry on a conversation
while performing aerobic exercise.
Cont….
• Duration: Aerobic fitness levels can improve with as little as
10 minutes duration of aerobic exercise, as long as exercise
is performed often (2 to 3 times a day, 5 days a week),30
minutes is optimal for many people.
• Benefits: cardiovascular fitness, muscular strength
endurance, body composition ,mental fitness. cardiac muscle
lean body mass, reduces fatty tissue better sleep, less
depression and improved mood.
ANAEROBIC EXERCISE
• Anaerobic exercise is performed in the absence of a
continual oxygen source.
• Anaerobic activities are short in duration and high
in intensity, involving short bursts of exertion
followed by periods of rest.
• E.g. downhill skiing, weight lifting, sprinting,
softball, soccer, and football.
• The benefits of anaerobic exercise include
increased calorie consumption, increased
metabolism, shorter workouts, improved brain
function, and increased lean muscle tissue.
Isometric exercise
• Isometric exercise is active exercise performed against stable
resistance without change in the muscle length.
• Strength can be increased if sustained for 6 to 8 seconds;
• will only increase muscle strength at one joint angle.
• If an individual has cardiac disease or high blood pressure, isometric
exercises can pose problems.
• Due to the Valsalva effect.
• This increase in intrathoracic pressure is combined with the arterial
pressure caused by the weight of the specific lift, blood pressure can
rise quite dramatically.
• Arterial hypertension produced during heavy weight lifting with the
Valsalva effect is extreme.
• The resultant elevated blood pressure may be dramatically reduced
when the exercise is performed with an open glottis, facilitated by
proper breathing during heavy resistance isometric exercises.
Isotonic exercise
• Isotonic exercise involves muscle shortening to
generate force.
• Isotonic training provides a broad variety of
movements, allowing the individual to exercise all
major muscle groups.
• The disadvantages include uneven forces
throughout the range of movement and unequal
muscle tension for muscle groups.
Isokinetic exercise
• Isokinetic exercise is constant-velocity muscle actions that
may be either concentric (muscle tension is
generated as the muscle length decreases or shortens) or
eccentric (muscle tension is generated as the muscle length
increases or lengthens).
• Isokinetic exercise provides muscular overload at a
constant speed while the muscle mobilizes its force
through the full range of motion.
• Isokinetic exercise machines include the Cybex and Biodex
machines, both designed to vary the resistance to muscle
contraction throughout the range of motion.
Sports exercise
• Sports exercise is any type of exercise involving
physical games and competition.
• Regular physical activity and playing sports are
among the best forms of preventive medicine.
• combating obesity and osteoporosis, as well as
enhancing cardiovascular fitness.
• Psychological benefits of sports include the
development of a positive self-image.
Therapeutic exercise
• designed to use bodily movements to restore normal
function in diseased or injured tissues and to maintain well-
being.
• enabling or improving ambulation; releasing contracted
muscles, tendons, [and fasciae; mobilizing joints; improving
circulation; enhancing respiratory capacity; improving
coordination; reducing rigidity; increasing balance;
promoting relaxation; increasing muscle strength; and
improving exercise performance and functional capacity.
•
Active exercise
• AAROM or PROM exercises are provided to those
who are out of action by injury or illness.
• These types of exercises are not recommended for

individuals who have unstable tissue (such as a
broken bone or dislocation) requiring stabilization.
PHYSICAL ACTIVITY
• Physical activity generally refers to all forms of
large muscle movements including sports,
dance, games, work, and lifestyle activities.
Therapeutic Activities for Special
Populations
• AQUATHERAPY
• Hippotherapy: Activities performed on a horse designed to
improve sensori-motor processing.
• Tai chi designed to exercise body, mind, and spirit.

• Over 100 Tai chi postures. The slow, controlled movements
are gentle, continuous, and circular.
• Yoga
Considerations for Exercise
and Physical Activity
• WEATHER CONDITIONS
• PROPER clothing
• TIME OF DAY
• PROPER NUTRITION
• 400 to 600 mL of water 2 to 3 hours before exercise, 150 to 350 mL
during exercise (about every 15 to 20 minutes), and 450 to 675 mL
after exercise for every 0.5 kg of weight lost during exercise.
• Supplements
• ILLNESS, MEDICATION AND ALCOHOL
Screening for Pre-Existing Medical
Conditions
• past and current medical information
• medications
• family history of medical conditions
• lifestyle considerations: nutritional habits, exercise
habits, stress, smoking, and alcohol consumption.
• Physical Activity Readiness Questionnaire (PAR-Q),
which can be used to identify existing
cardiovascular problems, orthopedic problems, and
neurological problems
Physical Activity Readiness Questionnaire
• physical activity readiness questionnaire questions
• 1. Has your doctor ever said you have heart trouble?
• 2. Do you frequently have pains in your heart and chest?
• 3. Do you often feel faint or have spells of severe dizziness?
• 4. Has a doctor ever said your blood pressure was too high?
• 5. Has your doctor ever told you that you have a bone or joint
problem, such as arthritis, that has been aggravated by exercise or
might be made worse with exercise?
• 6. Are you over age 65 and not accustomed to vigorous exercise?
Preparation for Exercise
• STRETCHING TO WARM UP
• BALANCE OF ACTIVITY
• WEIGHT TRAINING
ACTIVITY PYRAMID
Exercise Prescription: The FITTE Formula
• F = frequency of exercise (how often)

• I = intensity of exercise (how hard)
• T = time or duration of exercise (how long)
• T = type of training (specificity of activity)
• E = level of enjoyment
General Exercise Principles
• The body adapts to increasing levels of physical activity and
"detrains" when exercise is not maintained over time.
When prescribing an exercise program, lower levels of
exertion are used to determine the body's tolerance to
physical stress.
• Baseline levels of exercise may be 3 times per week for 30
minutes duration. At this level, the individual should be
becoming familiar with the desired level of activity and
determine the types of exercise that best suit personal
needs and interests.
The overload principle
• progressive increase in the amount of exercise
needed to improve fitness levels. To experience
overload, the individual must increase the
frequency, intensity, or duration of exercise or
modify the type of exercise to increase
physiological demand
• Exercise prescription must be designed to
optimally challenge the individual with sufficient
frequency, intensity, and duration to promote
improvements in muscular strength and
endurance.
The principle of specificity
• the training effects derived from different types of

exercise. Low-resistance activities, such as long-
distance walking, performed with increasing
repetitions or for longer periods tend to increase
endurance; on the other hand, progressively
higher resistance activities, such as weight training,
tend to build muscle strength.
• Periodization- reserved for athletes involves
alternating training load to produce peak
performance
Exercises That Can Cause Injury
• » Hyper-extending or overextending any joint

• * Placing excessive stress on joints, such as performing double leg
lifts
• » Performing ballistic movements with the spine— either the low
back or cervical spine
• * Performing excessive hyper flexion of joints, potentially damaging
ligaments, bursa, cartilage, and other joint structures
• « Moving into positions that pinch nerves in the head, neck, trunk,
and extremities
• Before suggesting any specific exercises, all involved movements
should be analyzed for stresses imposed on joints and soft tissue.
Special consideration
• Medication
• Disease
• Psychological factors
• Environmental factors
Barriers to exercise adherence
• Personal Barriers
• Lack of time • Environmental Barriers
• lack of motivation • • Access: Some individuals do not
• Injury have access to facilities to exercise.
• Rapid fatigability • • Cost: Health clubs are too expensive
• Misconceptions about exercise: men For many people.
perspire; women do neither." • • Climate: In northern climates,
• Physical discomfort (physical ailments inclement weather and unsafe outdoor
including low-back injuries, knee joint conditions due to ice and snow may
degeneration, or restrictive and obstructive cause many individuals, especially the
lung or heart disease, obesity, diabetes, elderly, to go without regular physical
peripheral neuropathies, other chronic activity for 6 months or more. For those
illnesses) living in warmer regions, extremes of
heat and humidity are obstacles to
• Emotional discomfort (fear of injury, activity.
especially fear of falling in older adults)
• Control in life
• Attitude toward exercise
• Assessment of the benefits of exercise
• Self efficacy in performing exercises
• Inertia: Difficulty changing lifestyle behaviors
• Isolation

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Fitness Training

• These types of exercises are not recommended for

• Tai chi designed to exercise body, mind, and spirit.

• F = frequency of exercise (how often)

• the training effects derived from different types of

• » Hyper-extending or overextending any joint

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