FITT 2

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FITNESS EXERCISES
Factors Affecting Fitness & Proper Warm-Up, Cool
Down and Stretching Exercise
 Factors affecting fitness
• Diet – when exercising, the body requires sufficient quantities of substances for
energy, growth and repair.

• Activity level/type – the frequency, intensity, type and time of activities will be a
large factor as to the physiological progressions to the human body.

• Physical disabilities – there are many disabilities that can cause physical
impairment, however exercise adaptations can help correct/enhance body
functioning with targeted exercises.

• Illness and fatigue illness - will affect training directly. Depending on the illness
this can be both short and long term.

• Drugs – these can be both social and medical. These should be picked up in pre-
exercise screening.
Purpose of Warm-Up and Cool Down
 When designing an exercise program, it is essential that a
specific warm up and cool down are included.

 Warm-Up
 A warm-up is an exercise that gradually builds in intensity at
the beginning of a workout.
 This prepares muscles, hearth rate, blood pressure and body
temperature for the forthcoming exercises.
 (static, dynamic or ballistic)
 39/40 degrees
Warm - Up
1. This heating effect will allow the muscles and tendons
to become more extensible. This in turn will create
more supple muscle fibres and enhance stretching.
2. An increase in oxygen and essential nutrients to muscles
tissue, which occurs due to an increase in blood flow
through vasodilation.
3. Specific warm ups that mirror the activity about to take
place will enhance neural pathways, which speeds up
reaction time.
4. Secretion of synovial fluid helps lubricate joints.
5. Psychological preparation for physical activity/exercise.

“the risk of injury can be reduced by about one third and

the risk of severe injuries by as much as a half.”
(soligard T, Myklebust G, Steffen K, et al 2008).
Types of Warm - Up
 Passive warp-up – increase body temperature by some
external means, for example a bath or massage, this
however is not the most appropriate method to prepare
muscles for exercise.
 General warm-up – increases body temperature by using
general rhythmical body movements which use large
muscles groups, example of movements include jogging,
cycling and rowing.
 Exercise Specific Warm Up – increases body
temperature while using specific muscles groups that are
going to be used within the exercise following the warm
up.
Cool down
 The purpose of a cool down is to return the body
to a pre exercise state.
 This may involve a cardiovascular cool down
lasting 5-10 minutes in which the working
intensity is gradually reduced by reducing the
speed and resistance allowing a gradual decrease I
temperature.
Types of Stretching
“for warm Up”
 Static – this from of stretching is when the client
holds the stretch to the end of the muscles
movement.
 Dynamic – these types of stretches are seen to be
the best way of preparing for exercise.
 Ballistic – these types of stretches involve rapid
bouncing movements, which lengthen the muscles
to beyond its normal range with the use of
momentum.
For Cool Down
 Static (Maintenance) – cool down stretches are
generally static and are held for 15-30 seconds.

 Static (Development) – these stretches are held for 15

second intervals and are repeated as required, these
to develop the range of movement at a joint.
- firstly the stretch would be held for 15 seconds
maintaining correct posture, once the tension has
reduced within the muscle the stretch will be
passively increased and held for a further 15 seconds,
repeat as necessary.
 THANK YOU,
KEEP SAFE,
AND
GOD BLESS   
Prepared By;
JAMITO, ROMEL JOHN I.
FITT 2 Instructor