PATHFIT-1 (Midterms) Lecture 1: THE 4 BODY TYPES – Bodies come in different shapes and sizes, influenced by a person’s frame and composition. This is part of what makes every human unique. Some bodies are curvier, some have broad shoulders, and some have more musculature. – People usually have a defined body type after puberty, but this can change based on activity level, dietary habits, and other major lifestyle and hormonal changes. – In the 1940s, psychologist William H. Sheldon introduced the concept of different body types, or somatotypes. Ectomorph – usually comprised of a slim, sleek body frame with small shoulders and hips. Due to their quick metabolism, they often find weight and muscle gain more difficult than the mesomorphic or endomorphic body types. – these are the people whose body is thyroid dominant, meaning they have a fast metabolism and a higher carbohydrate tolerance. Characteristics of Ectomorph: – small frame and bone structure – thin – long and stringy muscles – flat chest – thin shoulders with little width – difficulty to gain weight – difficulty building muscle – fast metabolism – low body fat – narrow frame (“pencil frame”) Mesomorph – naturally muscular and have broad chests, narrow waists, and powerful posture. They are seen as natural athletes, and putting even the slightest effort into getting fit yields sizeable results for this body type. – they are somewhat in between the ectomorph and the endomorph, and as such, display qualities from both. – they easily build muscle because they tend to be testosterone and growth-hormone dominant, meaning they tend to hold on to lean muscle although they gain fat more easily than ectomorphs. Characteristics of Mesomorph: – naturally muscular – symmetrical build – athletic – strong – well-defined muscles – rectangular-shaped physique (V-shape) – broad shoulders and relatively narrow waist – proportional limbs (as slim as ectomorphs nor as big as endomorphs) – easy to gain muscle – easier to gain body fat than ectomorphs – strong bone structure Endomorph – naturally broad and thick. Their body structure is one of a wider waist and larger bone structure. They are heavily muscled, yet carry extra body fat around the midsection. – because of low carbohydrate tolerance and insulin dominant characteristics, they often find it very difficult to lose body fat, especially, especially in the central region (abdominal and lower back). Characteristics of Endomorph: – soft round body – shorter, “stocky” build – large amount of fat accumulation – round physique – thick arms and legs – difficult to lose body fat – low muscle definition due to adipose tissue – slow metabolism Combination of Body Types – This type is a combo of two of each, and rarely a combination of all three of the body types. People that are around you are most likely a combination of different body types. Ecto-Mesomorphs – these combinations are increasingly common, especially in the athletic world, where this physique is prized for being aesthetically appealing. – for men and women alike, ectomesomorphs tend to have the “fitness model” look. Characteristics of Ecto-Mesomorphs: – muscular with V-shaped torso – wide upper back – developed chest and shoulders – narrow waist – lean and agile – with strong looking arms and legs Meso-Endomorphs – according to research, this is the most common combination. Many bodybuilders and contact sports athletes like football players have this body type. Characteristics of Meso-Endomorphs: – thick arms and legs – boxy chest and mid-section – looks powerful but is not chiseled (this may be partly because people with this body type tend to retain water and a layer of fat on top of their muscles) Ecto-Endomorphs – this is usually a behaviorally acquired body type – basically, someone who is really an ectomorph has added significant body fat, whether it is from poor eating habits, sedentary ways, or a combination of these less-than-stellar habits. – to improve fitness, body composition, and health, the most efficient plan for this type involves resistance training and high-intensity cardio, both of which promote muscle growth and stimulate metabolism. Characteristics of Ecto-Endomorphs: – long limbs and a smaller bond structure – soft midsections – droopy chests – flabby upper arms and legs from sheer neglect Tips for Endomorphs: – you find it easier to gain muscle when you integrate resistance activity into your exercise plan. Circuit training should work well for you and make sure you include cardio work in your fitness regime so that you maintain the right level of body fat. Tips for Mesomorphs: – you are lucky enough to be predisposed to a naturally athletic build and your body will typically respond well to weigh training and you will see the changes fast. Try to include some multi-joint workout or sports like tennis which work your whole body. Also, watch your nutrition, because theory has it the mesomorphs will gain weight quickly if their eating plan contains too many calories from high-fat, high-sugar foods. Tips for Ectomorphs: – naturally long and lean, you might find it hard to gain weight and increasing your exercise can mean you lose fat and end up skinnier than you want to be. Try to include compound exercises which use more than one joint or muscle group. Eating clean carbs such as sweet mash potato will help make sure you do not lose weight as you work out more. Lecture 2: PRINCIPLES OF FITNESS 1. Individualization – exercise should be specific to the individual completing the training. 2. Specificity – exercise should be specific to the client’s goals, needs, and capabilities. 3. Overload – exercise should overload the body in order for a positive adaptation to occur. ➢ F.I.T.T. Principles – frequency, intensity, time, type 4. Progressive Overload – exercise needs to continually overload the body if positive adaptations (change) are to continue to take place. 5. Variety – exercise needs to be varied for optimal adaptation to occur, avoiding boredom, overuse, injury, or hitting a plateau. 6. Rest and Recovery – required to allow the body time to adapt to exercise. 7. Reversibility – if you do not use it, you lose it. 8. Maintenance – fitness can be maintained by altering the F.I.T.T. principle. 9. Ceiling – room for positive development decreases the fitter you become. 10. Interference – training contrasting fitness components at the same time can reduce adaptation (results) in both. Elements of Exercise 1. Aerobic Fitness – also known as cardiovascular activity, is the core of most fitness training programs. Aerobic activity or exercise causes you to breathe faster and more deeply. The breathing boosts how much oxygen is in the blood. The heart will beat faster, which sends more blood flow to the muscles and back to the lungs. 2. Strength Training – also known as resistance training, is another key part of a fitness training plan. Muscular fitness can help you increase bone strength and muscle fitness. And it can help you stay at a healthy weight or lose weight. It also can improve your skills in doing everyday activities. 3. Core Exercises – the muscles in the stomach area, also called abdomen, lower back, and pelvis, are known as the core muscles. Core muscles hep protect the back and connect upper and lower body movements. Core strength is a key part of a well-rounded fitness training program. Core exercises help train the muscles to support the spine in the back. And they help to use the upper and lower body muscles more effectively. So, what counts as a core exercise? A core exercise is any exercise that uses the trunk of the body without support. Some core exercises are bridges, planks, situps, and fitness ball exercises. 4. Balance Training – anyone can be helped by balance training. It can help steady, or stabilize the core muscles. Try standing on one leg for longer periods of time to improve your stability. 5. Flexibility and Stretching – flexibility is an important piece of physical fitness. Aim to have stretching and flexibility activities in a fitness plan. Stretching exercises can help increase flexibility. Being more flexible can make it easier for you to do many everyday activities. Stretching can also improve the range of motion of the joints. And stretching may help with better posture. Regular stretching can even help lessen stress and tension.
