Physical Fitness: The ability of one's heart, blood vessels, lungs and muscles to function
at their best.
Physically Fit: Capable of doing daily routines and having energy left over.
Physical Fitness Plan: A written plan of physical activities to develope each of the
components of fitness and a schedule for doing them.
Health Components: Physical health, social health, and mental/emotional health
Health Related Fitness Components (HRFC)
Body Composition: A comparision or ratio of muscle mass to body fat
-Three ways to measure body composition1) Hydrostatic Analysis- Measures weight out of water and underwater
2) Electrical Impedence- Sends a light electrical wave through the body
3) Skinfold Test- measured with a pinch caliber and by another person
Cardiovascular Endurance: The heart and lungs ability to pump oxygenated blood to
the muscles.
Flexibility: The joints ability to move through the full Range of Motion (ROM)
Muscular Endurance: The muscles ability to do work for a period of time
Muscular Strength: The muscles ability to do a specific amount of work
Training Principles
Overload: Working the body harder than it normally works such as through repitions of
a certain excercise. The increased workload causes the body to go through changes that
result in greather muscular strength and overall fitness.
Progression: The gradual increase in exercise overload that you need in order to
continue improving your fitness. For example, you may have to run faster or longer, or
increase the number of push-ups or sit-ups you do as your body adapts to each level of
training.
Specificity: Do exercises and or activities that are designed for your desired outcome or
goal.
Reversability: Use it or lose it.
F.I.T.T. Principle: This a principle by which you can determine the progression you
should have in order to gain optimal fitness results.
F= Frequency- How often you exercise (5-7 days a week)
I= Intensity- How hard you exercise (Within your target heart rate-THR)
T= Time- How long you exercise (At least 30 minutes a day)
T= Type- Which of the HRF components your exercising
Target Heart Rate (THR) Formula
220 - age = X
X(60% to 80%)= THR
The higher the percentage you multiply by the higher level of aerobic activity you will be
performing.
Muscular Activities
Gymnastics, cheering, dance, track and field sports, weight lifting or calisthenics,
wrestling or martial arts, softball, baseball, rock climbing.
Flexibility Activities
Martial arts (tai chi), stretching yoga, ballet, gymnastics, pilates.
Aerobic Sports
Field sports (soccer, lacrosse, field hockey), court sports (basketball, volleyball, hockey),
racquet sports, sports during Physical Education.
Aerobic Activity
Aerobic dance, aerobic gym equipment, aerobic activities (bicycling, running, skating),
aerobic activity in physical education
Life Long Activities
Walking, bicycling, or skateboarding, housework or yard work (shoveling, raking, push
mowing), playing active games or dancing, active job, bowling, canoeing, kayaking,
golf, tennis.
-Your body has approx. 600 muscles making up about 50% of your total weight. Skelatal
muscles account for 40% of your total body weight and the other 10% is primarily
involuntary muscle.
-All human movement is the result of muscle contraction.
- All muscle contractions are either voluntary or involuntary.
-Voluntary movements are movements you can control
-Involuntary movements are movements you cannot control
Muscular Characteristics
Extensibility - Extensibility refers to the ability of muscle tissue to be stretched.
Elasticity - Elasticity is the ability of muscle tissue to return to its normal resting length
and shape after being stretched.
Excitability - Excitability refers to the ability of muscle tissue to receive a stimulus from
the nervous system.
Contractility - Contractility is the quality that really sets muscle tissue apart. This is the
muscles ability to contract or shorten when it receives a stimulus.
Types of Muscle Tissue
Cardiac - Cardiac muscle is found only in the heart and is considered involuntary
because you cannot conciously contract this muscle.
Smooth- Smooth muscle primarily lines hollow internal structures such as blood vessels
and the digestive tract.
Smooth muscle is involuntary.
Skeletal - Skelatal muscle is attached to bones and move the skeletal system and is
voluntary.
Structure of Skeletal Muscle
Tendons - Tendons attach the muscle to the bone and is a connective tissue.
3 cat. of connective tissue
1) Epimysium: connective tissue that surrounds the entire muscle
2) Perimysium: surrounds the muscle bundle of fibers
3) Endomysium: surrounds the muscle fiber
-Within each muscle fiber there are long thread like structures called myofybrils.
-Each myofybril consists of many sarcomeres attached end to end.
- Muscles only contract and relax.
- Muscle tissue cannot push it only pulls or contracts.
- All exercises involve muscles pulling on bones across joints.
Isometric Contraction (picking up a truck)
- Iso means equal and metric is talking about distance, therefore isometric contractions
are ones where the muscle maintains an equal length.
Isotonic Contraction (full bicep curl)
- Tonic means to tone or tension, therefore isotonic contractions are ones where muscle
tension remains the same.
Concentric Contraction (positive motion)
- The shortening of the muscle/contracting
Eccentric Contraction (Negative motion)
- The lengthing of the muscle.
Isokinetic Contraction (speed lift)
- Kinetic means motion, so isokinetic contraction is a constant speed contraction.
Motor Unit
- A motor unit consists of a single motor nerve and all the muscle fibers it sends impulses
to.
- Motor units can be in great number or in few but never work alone.
- The movements that only require a few motor units are called fine motor movements.
- The movements that require a great number of motor units are called gross motor
movements.
- This principle of no motor units working alone is call the All or None Principle.
Basically means either all of the units fire or none of them do. A single motor unit firing
is a muscle twitch.
Motor unit recruitment
- The force a muscle exerts is determined primarily by the size and number of motor units
recruited for a task.
Hypertrophy- means large muscle growth or large size
Atrophy - means small muscle or shrinking.
Hyperplasia - means growth in cell number. Doesn't happen after birth.