Fitness BasicsGETTING STARTED AND STAYING MOTIVATED

Purpose & Overview

− To provide the knowledge necessary to begin a safe, effective exercise program.

− The following topics will be discussed:• Components of physical fitness• Before beginning an exercise program• Exercise programming

Components of Physical Fitness

− Cardiovascular (aerobic) fitness− Muscular strength and endurance− Flexibility− Body composition

Cardiovascular (CV) Fitness− Ability of the heart and blood vessels to deliver oxygen-rich

blood to working musculature− Measured by oxygen consumption (volume of oxygen

consumed—VO2)

− Indirectly measured by heart rate− Increased cardiovascular fitness is linked to reduced

cardiovascular disease risk

Components of CV Fitness

− Resting heart rate− Blood pressure− VO2 maximum

− Stroke volume− Cardiac output

Muscular Strength and Endurance

− Strength: The ability of a muscle to exert maximum force

− Endurance: The ability of a muscle to exert sub-maximal force over an extended period of time

− Increased strength/endurance = increased lean muscle mass = increased metabolic rate

Flexibility

− Range-of-motion at a particular joint− Varies with different joints− Limited by tightness of muscles and connective

tissue surrounding the joint− Decreased flexibility leads to increased risk of

injury

Body Composition

− Percent body fat− Lean mass versus fat mass− Excessive body fat = increased health risk− Average percent body fat:

• Males = approximately 15 percent• Females = approximately 23 percent

Before Beginning

− Health risk factors and stratification− When to see your doctor− Get a fitness assessment

Health Risk Factors

− Age− Family history of heart disease− Cigarette smoking− Hypertension− Dyslipidemia (higher-than-normal amounts of cholesterol and

fat in the blood)− Pre-diabetes− Obesity− Sedentary lifestyle

Risk Stratification− Low Risk

• Asymptomatic• One or fewer risk factors

− Moderate Risk• Asymptomatic• Two or more risk factors

− High Risk• Symptomatic• Known cardiovascular, pulmonary, or metabolic disease

When to See Your Doctor

− You meet the criteria for moderate or high risk− You have any musculoskeletal injuries or other physical

limitations

Get a Fitness Assessment− A thorough assessment will measure all components of

physical fitness− Two primary functions:

• Determine “baseline” fitness level• Evaluate progress

Types of Assessments

− Body mass index (BMI), blood pressure, resting heart rate− Skin fold or bioelectric impedance (body composition)− Step, bike or treadmill test (cardiovascular fitness)− Sit and reach test (flexibility)− 1-minute crunch test (muscular endurance)− Push-up test (muscular strength/endurance)

Exercise Programming

− Cardiovascular training− Strength training− Flexibility training− A good exercise program

Cardiovascular Training

− What is cardiovascular exercise?− Program recommendations− Benefits of cardiovascular training

What is Cardiovascular Exercise?

− Involves rhythmic movement of large muscle groups over an extended period of time

− Increases heart rate, breathing rate, blood flow, and perspiration

− Can include walking, jogging, cycling, swimming, hiking, cross-country skiing, stair-climbing, etc.

Program Recommendations

− Frequency: most days of the week− Intensity: 60-85% of your predicted heart rate max

(target heart rate zone)• Heart rate maximum = 220 minus your age• Lower End = .60 × 220 minus your age• Upper End = .85 × 220 minus your age

− Type: walking, jogging, cycling, etc.− Time: 20-60 minutes− Include warm-up and cool-down periods

Benefits of CV Training

− Reduced blood pressure− Lower resting heart rate− Increased stroke volume of

heart when pumping− Reduced blood cholesterol

levels− Reduced fasting glucose

− Reduced body fat− Lower risk of cardiovascular

disease− Lower risk of pre-diabetes

or type II diabetes− Reduced risk of colon

cancer

Strength Training

− What is strength training?− Common terms− Program recommendations− Benefits of strength training

What is Strength Training?− An exercise/activity in which a muscle/muscle group exerts

themselves against an external force− What are these external forces?

• Gravity• Your own body weight (calisthenics)• Resistance tubing/bands• Free weights (dumbbells, barbells, etc.)• Machines (Nautilus, Cybex, etc.)

Common Terms− Repetitions (“Reps”): Repeated movements against an

opposing force through a full range of motion− Sets: Groups of repetitions performed consecutively

before resting− Rest: Time between sets, exercises, or exercise sessions− Example: “Perform 2 sets of 12 repetitions with 30 seconds

of rest between sets.”

Program Recommendations

− 2 to 3 sessions per week (skip a day between sessions)− Choose 8 to 10 exercises per session (one for each

major muscle group)− Perform 1 set of 12 to 15 reps per exercise with 30

seconds of rest between exercises− Perform large muscle exercises first and core (abs and

lower back) exercises last

Benefits of Strength Training

− Increased strength− Increased lean muscle mass− Increased basal metabolic rate− Stimulates new bone growth

Flexibility Training

− Stretching exercises− Program recommendations− Benefits of flexibility training

Stretching exercises − Exercises that elongate, to the point of slight tension,

the muscles and connective tissue surrounding a joint − Two types:

• Static (preferred)• Dynamic (usually sport-specific)

Program Recommendations

− Stretch all major muscle groups at the conclusion of each exercise session

− Hold each stretch for 15-20 seconds− Slow, controlled stretches to the point of slight tension…NO

BOUNCING!

Benefits of Flexibility Training

− Increased range-of-motion− Reduced muscle tension− Reduced risk of injury− Increased feeling of relaxation

A Good Exercise Program…

− Accounts for your health status and fitness assessment results− Addresses all components of physical fitness− Progresses gradually as your fitness level improves− Is enjoyable!

References

− ACSM’s Guidelines For Exercise Testing And Prescription, 8th edition, Franklin, Barry A., PhD. (Senior Editor) 2009.