PRINCIPLES OF FITNESS TOPIC OUTLINE I. PRINCIPLES OF PHYSICAL FITNESS II. FITT PRINCIPLE III. ELEMENTS OF EXERCISE 4 BODY TYPES - bodies come in different shapes and sizes - influenced by a person’s frame and composition - people usually have a defined body type after puberty but can change based on activity level, dietary habits, and other major lifestyle and hormonal changes. 1. INDIVIDUALIZATION 1940S 2. SPECIFICITY William H. Sheldon, a psychologist, introduced the concept of different body types, or somatotypes. - exercise should be specific to the individual completing the training. - exercise should be specific to the client’s goals, needs, and capabilities. ECTOMORPH 3. OVERLOAD - comprised of a slim, sleek body frame with small shoulders 4. PROGRESSIVE OVERLOAD - weight and muscle gain is more difficult due to quick metabolism - thyroid dominant: fast metabolism and a higher carbohydrate - exercise should overload the body in order for a positive adaptation to occur. - exercise needs to continually overload the body if positive adaptations (change) are to continue to take place. and hips tolerance 5. VARIETY include compound exercises (use more than one joint or muscle group). eat clean carbs such as sweet mash potato will make sure you don’t lose weight 6. REST AND RECOVERY MESOMORPH - exercise needs to be varied for optimal adaptation to occur, avoiding boredom, overuse, injury, or hitting a plateau. - rest and recovery are required to allow the body time to adapt to exercise. - naturally muscular and have broad chests, narrow waists, and 7. REVERSIBILITY - natural athletes - somewhat in between ectomorph and endomorph, display 8. MAINTENANCE - easily build muscle - testosterone and growth-hormone dominant: tend to hold on - if you don’t use it, you lose it. - fitness can be maintained by altering the FITT principle. 9. CEILING - room for positive development decreases the fitter you become. 10. INTERFERENCE powerful posture qualities from both to lean muscle - gain fat more easily than ectomorphs - training contrasting fitness components at the same time can include some multi joint workout or sports like tennis. watch your nutrition as mesomorphs will gain weight quickly if they eat too many calories from high fat, high sugar foods. ELEMENTS OF EXERCISE ENDOMORPH reduce adaptation (results) in both. AEROBIC FITNESS • • • • • also known as cardiovascular endurance activity the core of most fitness training programs causes you to breathe faster and more deeply the breathing boosts how much oxygen is in the blood heart will beat faster, which sends more blood flow to the muscle and back to the lungs. STRENGTH TRAINING • also known as resistance training • another key part of a fitness training plan • muscular fitness can help you increase bone strength and muscle fitness • can help you stay at a healthy weight or lose weight • can improve your skills in doing everyday activities CORE EXERCISES • core muscles : muscles in the stomach area (abdomen), lower back, and pelvis • core muscles help protect the back and connect upper and lower body movement • core strength is a key part of a well-rounded fitness training program. • help train muscles to support the spine in the back • help to use the upper and lower body muscles more effectively • any exercise that uses the trunk of the body without support • bridges, planks, sit-ups, and fitness ball exercises BALANCE TRAINING • help steady (stabilize) the core muscles • standing on one leg for longer periods of time to improve stability FLEXIBILITY AND STRETCHING • important piece of physical fitness • stretching exercises can help increase flexibility • being more flexible can make it easier to do many everyday activities • stretching can improve the range of motion of the joints • as well as help with better posture • regular stretching can help lessen stress and tension - naturally broad and thick wider waist and larger bone structure heavily muscled yet carry extra body fat around the midsection difficult to lose body fat in the central region due to the low carbohydrate tolerance and insulin dominant characteristics easier to gain muscle when you integrate resistance activity. circuit training and include cardio work to maintain the right level of body fat. COMBINATION OF BODY TYPES 1. ECTO-MESOMORPHS - increasingly common, esp in the athletic world - prized for being aesthetically appealing - have the “fitness model” look • • • • • • muscular with v-shaped torso wide upper back developed chest and shoulders narrow waist lean and agile strong looking arms and legs 2. MESO-ENDOMORPHS - most common combination - body builders and contact sports athletes have this body type • • • • thick arms and legs boxy chest and mid-section looks powerful but not chiseled because they tend to retain water and a layer of fat on top of their muscles 3. ECTO-ENDOMORPHS - behaviorally acquired body type - from poor eating habits, sedentary ways, or a combo of these less-than-stellar habits - to improve, do resistance training and high intensity cardio (promotes muscle growth and stimulate metabolism) • long limbs and a smaller bond structure soft midsections • droopy chests • flabby upper arms and legs from sheer neglect
