FITNESS TRAINING

DANISH LATIF
 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, skiing, skating, fitness walking, jumping rope,

running, stair climbing, and swimming.

 The individual should be able to carry on a conversation

while performing aerobic exercise.
 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. racquetball, 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.
 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. Initially
during a Valsalva, intrathoracic (intrapleural) pressure becomes very
positive due to compression of the thoracic organs by the contracting
rib cage due to this 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 debilitated 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 sensory-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 ATTIRE
 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. Is there a good physical reason not mentioned here •• why you
should not follow an activity program even if you wanted to?
 7. 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
BORG SCALE OF PERCEIVED
EXERTION
 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 at 5%
to 60% intensity (maximum heart rate) 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 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.
 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
 Lock of time
 lack of motivation
 Injury
 Rapid fatigability
 Misconceptions about exercise: 'Animals
sweat; men perspire; women do neither."
 Physical discomfort
 Emotional discomfort (fear of injury,
especially fear of falling in older adults)
 Control in life
 Altitude toward exercise
 Assessment of the benefits of exercise
 Self efficacy in performing exercises
 Environmental Barriers
 • Access: Some individuals do not
have access to facili­ties to exercise.
 • Cost: Health clubs are too expensive
For many peo­ple.
 • Climate: In northern climates,
inclement weather and unsafe outdoor
conditions due to ice and snow may
cause many individuals, especially the
elderly, to go without regular physical
activity for 6 months or more. For those
living in warmer regions, extremes of
heat and humidity are obstacles to
activity.