Basic principles of general fitness
Objectives
1. To be able to define aerobic exercise
2. To list basic principles of general fitness
3. To know effect of deconditioning
4. To learn benefits of aerobic exercise
5. To demonstrate components of the exercise program
Aerobic Exercise Training(Conditioning)
Aerobic exercise training, or conditioning, is augmentation of the
energy utilization of the muscle by means of an exercise program.
The improvement of the muscle’s ability to use energy is a direct
result of increased levels of oxidative enzymes in the muscles,
increased mitochondrial density and size, and an increased
muscle fiber capillary supply.
Aerobic exercise contain combines of rhythmic aerobic exercise
with stretching and strength training aiming to improve flexibility,
muscular strength and cardio-vascular fitness.
ATP-PC, System
adenosine triphosphate-phosphocreatine - Phosphocreatine
The ATP-PC system (adenosine
triphosphate-phosphocreatine)
has the following characteristics.
■ Phosphocreatine(PC) and ATP are
stored in the muscle cell.
■ Phosphocreatine is the chemical
fuel source.
■ No oxygen is required (anaerobic).
■ When muscle is rested, the supply
of ATP-PC is replenished.
■ The maximum capacity of the system is
small (0.7 mol
ATP).
■ The maximum power of the system is
great (3.7 mol
ATP/min).
■ The system provides energy for short,
quick bursts of
activity.
■ It is the major source of energy during
the first 30 seconds
of intense exercise
Anaerobic Glycolytic System
The anaerobic glycolytic system has the following characteristics.
■ Glycogen (glucose) is the fuel source (glycolysis).
■ No oxygen is required (anaerobic).
■ ATP is resynthesized in the muscle cell.
■ Lactic acid is produced (by-product of anaerobic glycolysis).
■ The maximum capacity of the system is intermediate (1.2 mol ATP).
■ The maximum power of the system is intermediate (1.6 mol ATP/min).
■ The systems provide energy for activity of moderate intensity and short-duration.
■ It is the major source of energy from the 30th to 90th second of exercise.
Aerobic System
The aerobic system has the following characteristics.
■ Glycogen, fats, and proteins are fuel sources and are utilized relative to their
availability and the intensity of the exercise.
■ Oxygen is required (aerobic).
■ ATP is resynthesized in the mitochondria of the muscle cell.
The ability to metabolize oxygen and other substrates is related
to the number and concentration of the mitochondria and cells.
■ The maximum capacity of the system is great (90.0 mol ATP).
■ The maximum power of the system is small (1.0 mol ATP/min).
■ The system predominates over the other energy systems after the second
minute of exercise.
Classification of Activities
Activities are classified as light, moderate, or heavy according to the
energy expended or the oxygen consumed while accomplishing them.
Light work for the average male (65 kg) requires 2.0 to 4.9 kcal/min, or
6.1 to 15.2 mL O2/kg per minute, or 1.6 to 3.9 METs.
Strolling 1.6 km/hr, or 1.0 mph, is considered light work.
Heavy work for the average male (65 kg) requires 7.5 to 9.9 kcal/min, or
23.0 to 30.6 mL O2/kg per minute, or 6.0 to 7.9 METs.
 Jogging 8.0 km/hr, or 5.0 mph, requires 25 to 28 mL O2/kg per minute
and is considered heavy work.
Deconditioning Effects Associated
with Bed Rest and Immobilization
↓ Muscle mass
↓ Strength
↓ Cardiovascular function
↓ Total blood volume
↓ Plasma volume
↓ Heart volume
↓ Orthostatic tolerance
↓ Exercise tolerance
↓ Bone mineral density
Exercise Program
 carefully planned exercise program can result in
1) higher levels of fitness for the healthy individual.
2) slow the decrease in functional capacity of the elderly.
3) recondition those who have been ill or have chronic disease.
There are three components of the exercise program:
(1) a warm-up period
(2) the aerobic exercise or conditioning period
(3) a cool-down period
Warm-Up Period
Physiologically, a time lag exists between the onset of activity and the
bodily adjustments needed to meet the physical requirements of the
body.
The purpose of the warm-up period
I. physiological responses is to enhance the numerous adjustments that
must take place before physical activity.
II. prevents or decreases the susceptibility of the musculoskeletal system
to injury.
III. the occurrence of ischemic electrocardiographic (ECG) changes and
arrhythmias.
Physiological Responses of Warm-Up
I. An increase in muscle temperature
II. An increased need for oxygen to meet the energy demands for the
muscle.
III. Dilatation of the previously constricted capillaries with increases in
the circulation, augmenting oxygen delivery to the active muscles and
minimizing the oxygen deficit and the formation of lactic acid.
IV. Adaptation in sensitivity of the neural respiratory center to various
exercise stimulants.
V. An increase in venous return. This occurs as blood flow is shifted
centrally from the periphery.
Guidelines
The warm-up should be gradual and sufficient to increase muscle and
core temperature without causing fatigue or reducing energy stores.
Characteristics of the period include:
■ A 10-minute period of total body movement exercises, such as walking
slowly.
■ Attaining a heart rate that is within 20 beats/min of the target heart
rate.
Aerobic Exercise Period
oThe aerobic exercise period is the conditioning part of the exercise
program.
oAttention to the determinants of frequency, intensity, time, and type of
the program (F-I-T- T).
oThe main consideration when choosing a specific method of training is
that the intensity be great enough to stimulate an increase in stroke
volume and cardiac output and to enhance local circulation and aerobic
metabolism in the appropriate muscle groups.
Methods of Aerobic Exercise
There are four methods of training that challenge the aerobic system:
1)
2)
3)
4)
Continuous.
Interval (work relief).
Circuit.
Circuit interval.
A- Continuous Training
■ A submaximal energy requirement, sustained throughout the training
period, is imposed.
■ Once the steady state is achieved, the muscle obtains energy by means
of aerobic metabolism. Stress is placed primarily on the slow-twitch fibers.
■ The activity can be prolonged for 20 to 60 minutes without exhausting
the oxygen transport system.
■ The work rate is increased progressively as training improvements are
achieved. Overload can be accomplished by increasing the exercise
duration.
■ In the healthy individual, continuous training is the most effective way
to improve endurance.
B- Interval Training
With this type of training, the work or exercise is followed by a
properly prescribed relief or rest interval.
Interval training is perceived to be less demanding than
continuous training.
In the healthy individual, interval training tends to improve
strength and power more than endurance.
C- Circuit Training
•Circuit training employs a series of exercise activities.
•At the end of the last activity, the individual starts from the beginning
and again moves through the series.
•The series of activities is repeated several times.
•Several exercise modes can be used involving large and small muscle
groups and a mix of static or dynamic effort.
•Use of circuit training can improve strength and endurance by stressing
both the aerobic and anaerobic systems.
D- Circuit-Interval Training
■ Combining circuit and interval training is effective because of the
interaction of aerobic and anaerobic production of ATP.
■ In addition to the aerobic and anaerobic systems being stressed by the
various activities, with the relief interval, there is a delay in the need for
glycolysis and the production of lactic acid prior to the availability of
oxygen supplying the ATP.
Cool-Down Period
The cool-down period is similar to the warm-up period in that it should last 5 to 10
minutes and consist of total-body movements and static stretching.
The purpose of the cool-down :
■ Prevent pooling of the blood in the extremities by continuing to use the
muscles to maintain venous return.
■ Prevent fainting by increasing the return of blood to the heart and brain
as cardiac output and venous return decreases.
■ Enhance the recovery period with the oxidation of metabolic waste and
replacement of the energy stores.
■ Prevent myocardial ischemia, arrhythmias, or other cardiovascular
complications.
Benefits of aerobic exercise
I.
Nervous System:
1. Tunes it for more skillful body movement
2. Improves your reaction time
3. Improves mental performance
II
Cardiovascular System
1. Heart increases in strength.
2. Heart able to pump more blood more efficiently
3. Reducing workload on the heart
4. Increased cardiac output.
5. Net reduction in total peripheral resistance.
III Respiratory System
1. Lung capacity increases
2. Lung works more efficiently
3. Minute ventilation increases as respiratory frequency and
4. Tidal volume increase.
5. Alveolar ventilation, occurring with the diffusion of gases across the capillaryalveolar membrane, increases 10- to 20-fold during heavy exercise.
IV Mental Health
1. Contributes to positive self esteem
2. Helps deal with stress
3. Able to relax
4. Leads to more productive work
5. Decreases fatigue
V. Social Health
1.
2.
3.
4.
5.
Helps one meet new people
Helps one find new area of enjoyment with friends
preventing illness
promoting physical fitness.
practitioners perform various routines comprising a number of
different dance-like exercises.
Types of Anaerobic Exercise
Isometric – little or no movement; muscle tension;
pushing against wall.
Isotonic – repeated movements using weights; push-ups,
weights
Isokinetic – resistance is moved through entire range of
motion; hydraulic
Types of Aerobic Exercises
Jogging
Brisk Walking
15 – 20 minutes of continuous activity
Frequency (how often) Intensity (how hard) Time (how long)
F – I – T FOR AEROBIC ACTIVITY
F – I – T FOR ANAEROBIC ACTIVITY
F – 3-5 times each week
F – 3 to 4 times each week
I – keep heart rate between 60-80%
MHR
I – keep speed near 100% for
T – exercise continuously for minimum
of 20 minutes.
10 seconds to 2 minutes
T – repeat your intervals 15-30 times
with rest between
Skill - Related Components of Fitness
I. Speed
II. Power
III. Agility
IV. Balance
V. Coordination
VI. Reaction Time