KIN163 Ch 2 (FIR textbook) Principles of Physical Fitness Narrated by Alev Dietrich

today we’re gonna cover-up chapter 2 which isprinciples of physical fitness actually this chapter is going to be the foundation ofall the material that I’m gonna cover for this portion of this class 163 so I wouldreally like you to understand the material within this chapter clearly so that we can godeeper into every single item that is covered in this chapter in the other upcoming chaptersindividually so the outline for this chapter is we’re gonna look at the physical activityversus usage and characterize them be able to give an examples and then the most importantthing which I likewise cited in the first two meeting with you guys is going to be the healthrelated components of physical fitness again I’m emphasizing this that this is going to be thefoundation all those components be individual assemblies of such courses then we will lookat skill referred components of physical fitness and then the training principlesand probably cover some review questions okay so what is the what is the difference betweenphysical pleasure versus practise so as you can see from the description of what physical activityis it’s a random crusade okay which is carried out by your skeletal muscles your person and itmoves or it requires some vigor it consumes up energy from your system but it’s not scheduled orstructured it is just a physical work that you go through every single day in your life and itis important and it also constitutes a big portion big chunk in study orbit in our exercisephysiology self-discipline and it is very important to understand the importance of physical activityand health and then when we look at exercise it is a planned structured repetitive advance and itis intended to specifically improve or maintain physical fitness and we will cover what physicalfitness is and how we can develop training programs to improve our physical fitness okay sothe reports state that physical pleasure benefits beings of all ages and all all racial and ethnicgroups including parties with physical disabilities so the benefits of physical task that you read onthis slip is not restricted to merely one a kind of population or crave age group it is available foreveryone including people with physical disabilities the reports emphasize that the benefits of activityoutweigh the chances so yes physical work or practise we know that it is a stress to thebody but the reports show us that the benefits will outweigh the dangers so you can read foryourself what the potential benefits of physical task are but principally it’s been protect us from therisks of dying prematurely dying from any chronic diseases such as heart disease type 2 diabeteshigh blood pressure and it will help reduce the blood pressure if you started off with a highblood pressure and some cancers will the risk of having some cancers will be reduced by regularphysical activity including colon cancer and likewise of course we will feel better it will reducethe feelings of sadnes and tension it will increase our well-being mental well-beingemotional wellness and physical wellness ok so increasing physical pleasure we now know thatthere are benefits coming from increasing physical activity in our lives I’m not talking about justexercise but in general any motion that we can incorporate into our lifestyles and these are theguidelines that I would like you to remember ok for substantial health benefits if we want tosee the health benefits coming from increasing physical work we should be doing hundredand fifty minutes per week of moderate-intensity aerobic physical task and I will plow whatthose are so 150 minutes per week is equal to 2 hours and 30 minutes of moderate-intensity aerobicphysical activity per week not daily so we can totally split that those hours into multipledays and we intend to do vigorous-intensity aerobic physical work “the panels recommendations” say thatwe should be doing it for 75 minutes per week so these daily totals can be accumulated in multiplebouts of 10 or more minutes per day for example to 10 -minute bike travels to and from class and abrisk ten-minute walk to the store all you need to do is to keep track of what you have beendoing so far into the day and then try to make sense of how many minutes you accumulated duringthe day so that they can make up to 150 minutes per day because they’re moderate strength aerobicphysical pleasures so in this lifestyle approach to physical act people can choose activitiesthat they find delightful and that they that fit into their daily routine which is very importantto understand everyday undertakings at school toil can be structured to contribute to the daily activitytotal and if Americans who are currently sedentary were to increase their lifestyle physical activityto 30 minutes a day both public health and their individual well-being would benefit enormouslyso these are on the left-hand side when it says hundred and fifty minutes a week that tableshows you kinds of efforts or undertakings that you can do for fulfilling the reporting requirements for themoderate ferocity physical task and if you look at the samples you can see that stepping atmoderate speed accompanying to academy to work or walking for amusement yoga force educate bodybuildinghorseback riding bicycling fly-fishing golf those are all considered moderate intensityexercise or physical activity and if you look at the right hand side table that is telling you7 5 minutes per week and the types of acts that you can do are aerobic dancing you can followvideos right now while you’re staying home high impact aerobic there’s countless necessitating availableon YouTube again if you want recommendations I will ever target you to the right directionjogging you can still go outside and you know keep your social interval from other persons and youyour jogging and soccer circuit force set which is something that I educate for my form sculptingclass again you are more than welcome to ask for my create designed workout programsfor that class so that you can do it at home well if weight conduct is a concern foryou that implies if you are trying to lose some load we need to begin slowly and graduallyand maybe having a goal of completing 30 hours of undertaking per daytime and then try to raise youractivity level further to 60 to 90 minutes a day or more this is what the recommendationsare if you are looking to lose weight 60 to 90 minutes a day of physical act again itis physical undertaking and includes all that is you do at home scavenging gardening evencooking a squatting to reaching for something to pick up from the floor but for even betterhealth and well-being you need to participate in a organized employ planned that developsphysical fitness at the same time any increase in physical undertaking will contribute to yourhealth and well-being now in the short term and in the long term in the future it’s aninvestment for your health now we need to talk about the definition of physical fitnessif you can see from the slither this definition comes from 1979 and it is still valid it is thedefinition of physical fitness is the capability of your soul the blood vessels lungs and musclesto function at optimal economy so from looking at this description you need to understandwhat organ plans contribute to this physical fitness and it’s chiefly your flow whichis responsible for delivering the needed oxygen from the aura into your muscles and of course yourmuscular skeletal system to create the movement there are set of physical qualities thatallows the body to respond or adapt to the demands and stress of physical effort and toperform moderate to energetic levels of physical task without becoming overly tired is alsoanother definition of physical fitness levels of fitness depend on such physiological factorsas the heart’s ability to pump blood like we spoke and the intensity producing capacityof the cadres which is going to be the assembly 3 where we’re going to discuss how our bodiesgenerate that vigour and use it at the same time so what factors would be the determinants ofthe level of physical fitness that your mas has of course genetics a person’s inborn potentialfor physical fitness is a mean factor and too behavior so you can’t just say my genetics are notdesigned to be a fit person you can change this by again behavior reforms that we talked aboutin the first assembly getting enough physical act to stress their own bodies and stimulate long termphysiological alters there are five components of physical fitness and these are health-relatedcomponents and again I’m going to focus on the importance of understanding these individuallybecause they’re in constitute a chapter in your book each one of them we need to understand everysingle one of them and we need to understand five of them being the components of health-relatedphysical fitness so cardiorespiratory tenacity is the first one is the most and also the mostimportant one the muscular concentration muscular patience flexibility and organization constitution andI’m going to repeat this again within these five there’s one that is the most important foryour health and by that verve and it should be everyone’s smart goals to improve it withno further questions and that is your cardio respiratory endurance or cardiorespiratoryfitness so what what is it it is the ability to perform prolonged gigantic muscle dynamicexercises that moderate to high severities because it is the it is also the indicationof the efficiency of oxygen transport where am i ferrying this oxygen to and from I’m upI’m transporting this oxygen from the sky which is available in the feeling 21% of theair is oxygen and I’m taking that into my torso and delivering it to the muscle cell so that I canproduce fairly vigour to run further so it is the central component of health associated fitnessbecause heart and lung function is so essential to overall good health the person can’t live verylong or very well without a nerve healthful soul or health lungs so core cardio respiratoryfitness is linked with heart disease type 2 diabetes calling cancer stroke feeling andanxiety when it is low your endurance is amol cardiorespiratory endurance is low the heart hasto work harder during regular daily activities I may not be able to work hard enough to sustainhigh strength physical activity in an emergency situation like we talked about yesterdaywhen we dealt for the first chapter like for example a North quake or anything that youcan think of as emergency a healthy heart can better withstand the strainings of everyday lifethe stress of occasional emergencies and the regular wear and tear of season so if you wereto choose to do the extra recognition naming whatever it is you layout your own training programyou have to have this ingredient embedded or designed into your education platform this is notoptional okay the second component is muscle backbone this is the mic maximal troop that amuscle can’t weather another clarity is the amount of course and muscle can’t cause witha single maximum effort so it is basically the strength of your muscles and it’s frequentlymeasured as one repetition max or 1 RM so it is specific to the exercise that you’re doingand it is the load that we’re talking about so if you’re talking about a squat use or thebent over row efforts you see in the picture we’re talking about a single maximum effort andwe’re asses the amount of load on heavines in pounds or kilograms that you can do with simply onerepetition that’s going to show your backbone for that specific exercise muscle tenacity howeveris not the same as muscular strength it is the ability to resist fatigue okay and sustain a givenlevel of muscle tension what does that planned it is to hold the muscle contraction for a long timeor to contract a muscle over and over and over again those are announced repetitions so abilityto continue to submaximal we’re not talking about maximum effort here it is sub propose belowbelow your maximal faculty it is a sub maximal contraction but we’re talking about the abilityto sustain those contractions for many times or for a long amount of day so if you look at thispicture given on the move she’s holding a board plight or a push-up position and sustainingthat some maximal constriction which this illustrate does not show you the maximum effort it is submaximum and it is the resistance to fatigue it is important for good posture okay in for injuryprevention let’s say if your abdominal and back muscles cannot brace and stabilize your spinecorrectly when you sit or stand for long periods which is very relevant for now the chances of lowback pain and back injury are increased so good muscular endurance in the trunk muscles is moreimportant than muscular concentration for preventing back pain and in for general population havingmuscular perseverance in your discipline curriculum as one of the SMART goals is recommended over havingmuscular persuasivenes so muscular fortitude will help people cope with daily physical demands andenhances concert in athletics and use so working to improve muscular tenacity too bringsabout cardiovascular benefits given the nature of the workout with countless duplications with littleor no respite the third component of health associated fitness is flexible it is the ability to moveyour seams through their full collections of action this is important guys even though we’re gonnacover this in much more detail in the respective chapter but I miss you to now understand that thisis specific to the brace “were not receiving” such thing as one person person being adaptable or not that istotally dependent on your brace health in question so pain-free joints are very important for goodhealth and well-being and inactivity causes the seams to become stiffer with age we know that andstiffness in turn often effects people to presuppose natural torso postures that can’t stress braces andmuscles so we need to emphasize the importance of having straining exercisings daily to help ensurea healthy wander of action for all major seams in the body so if you look at the picture onthe right hand side the person is an event bent forward position which is stretching his spine andmainly lower back braces on the left hand say hand scene the status of women is stretching her shoulder jointso it is totally specific to the given brace the fifth one is the body composition this is the lastone of the five components and the definition of it is the proportion of fat and fatty free massfat free mass includes muscle bone and irrigate in your body so we’re looking at how proportiona proportionate of those two different tissues or two main components in your person so if you lookat the picture the yellowish one is a five-pound loss effect and the pink one apparently is a five-poundmuscle they weigh the same but if you look at if you give attention to it fattened makes up much morespace then muscle muscle is a dense tissue fat is a awfully less dense material it’s even less thanthan the spray so when you made sat in the irrigate it’s going to be floating this slide the left handside left hand side picture shows you a healthful organization essay in a male mas and a female bodywe’re gonna handle this in much more detail in the respective chapter but this is how it’s supposedto be at least we have to have some fatty to be able to go through some functions in the body whichwe’re going to cover in the section and in the right hand side visualize you will see those two menweighing the same will get their weight 250 pounds but their piece is mainly different againanother draw for you to appreciate how person essay makes a big difference in yourhealth and your physical expression as you can see those women weigh the same hundred andfifty pounds one two three four five six girls weighing the same but looking totally differentand wearing different sizes of robing because of their different mas compositions anotherslide establishing you the differences between body pieces with having the same weight some ofthem are similar parties and they reformed after a improve program even though they didn’tchange their body heavines that they envision on the scale this is the most important thing whatthat you need to understand from this topic we should not be focusing on lowering body weighttoo much if we want to change body composition lowering the unhealthy body fat and increasingthe lean muscle mass will feed your muscle list mas mass excuse me chiefly you’re principally yourmuscle tissue so those five factors that we plowed were health-related now we’re going tofocus our attention to skill pertained or in other words neuromuscular components of physical fitnessso the ability to perform a particular sport or undertaking reached panelled knowledge okay and skill istotally is attributable to your neuromuscular abilities or neuromuscular functioning neuromuscular refersto the complex control of muscles and push by the grain and spinal line because they are thepart of the nervous system that control the the require that comes down to your muscles to createmovement we’re gonna cover this in the muscular forte and tenacity assembly as well there areparticularly two different definite people who can benefit greatly by improved skill-relatedfitness as you can see from the pictures and I would like you to remember this the firstpopulation is the athletes of course speed supremacy agility equilibrium coordination reactionreaction and shift day are all related to how you will perform in a devoted boast but theother one is the older mortals because ability associated acts are particularly importantfor them to help prevent life-threatening Falls when they fall and end a bone especially attheir hip joint they will have a hard time and the likelihood is really low-toned to heal that bone sothey will be bound to bed for the rest of their lives and then they will develop pneumoniaand that’s gonna end up killing you in berthed that’s why it is very critical and crucial toimprove such is its remedy related components of physical fitness in older people ok sowhat is physical course there are principles that the training concept is founded on and wewill sheathe them in the next moves to come but let’s understand the fact that human body is veryadaptable yes physical civilize or exert isn’t stress to the body and it necessitates adaptationsbut we are hoping to gain positive adjustments with the training program that we designed forourselves so the greater the demands realized on their own bodies the more it adjusts to meet those demandsthat’s what the proliferation is right if you look at the picture on the right at the bottom the thelittle kid is growing to become bigger stronger and more functional through workout and thatis also true for adults over era immediate and short-term adjustments modifications translate intolong-term changes and improvements and hopefully they’re going to be permanent the goal of physicaltraining is to produce these long-term changes and improvements in the body’s functioning and fitnessso what are those improve principles those are adaptation or also announced discipline effectspecificity progressive overload and reversibility a well-rounded exercise program includes exercisesgeared to each component of fitness to different parts of the body and to specific activitiesor plays exercising the training principles ok let’s look at that updation principle all ofour activity physiology science is founded or established on the fact that body greetings oradapts to regular activity organization developing more strength tenacity and flexible that’s why wedo all those activities to get to gain positive and application and body body will adapt to the demandand the adaptation comes “its important” I want you to listen very carefully the modification doesnot has occurred in your training sessions nonetheless it happens between your training sessions soyour suitable retrieval term is needed between your sessions when you look at aerobic exercisesor cardiovascular uses cardio you need to take a day or it can least 18 hours betweenyour sessions and when you look at strength training exercises or infatuations you need to taketwo days between you instruct the muscle groups in the body that’s why bodybuilders separate their bodyinto sides to train them to be able to train them every day okay the specificity says says thatthis is another principle of training physical learn it said that a particular to developa particular fitness component you must perform activity designed specifically for that componentso if you want to improve your cardiovascular fitness you need to do cardiovascular fitnessexercises so the training adjustments that you see in the body will be specific to the imposeddemands or the training that you do there is this is an example weight learn develops muscularstrength but it is less effective for developing cardiovascular endurance or flexibility the thirdone is the progressive overload we all know that if we maintain doing the same program over and overagain and with the given time period or given their applications with the same amount of load wewon’t be improving anything but maintained so if you want to improve we need to apply overload toa specific of course it should be to a specific level where it doesn’t break down the wholesystem progressive entails gradual so it has to be just enough to impose the demands to createadaptations in the body so too little exercise will have no effect on improving fitness butmaybe will be good for improving your state and too much exercise if your mas is not readyfor it it’s been bring about the risk of injury and we are able to new plan so the threshold there isa threshold in the body and it’s very individual that’s why it’s in crimson most individual so youcannot be facsimile an exercise program that was designed for somebody else okay for your ownbenefit it is a highly individual response and you need to be paying close attention to your yourbody’s responses to the demands that you put on it the amount of overload needed to maintain likewe talked about or improve a particular level of fitness for a particular fitness component isdetermined through four dimensions and that’s represented by the acronym fit which we will beusing for all the chapters ahead of us so the fit says frequency intensity period and nature so theoverload that we’re gonna define or the utilization curriculum that we been prescribed will have thesefour variables how often we’re gonna make love is evidence to suggest the frequency of the employ how hardwe’re gonna make love which is the intensity of the practise which can be described as a number ofrepetitions or age duration when it comes to cardiovascular activities or flexible timeis how long of the session not for a specific exercise but it’s for a specific workout region ora conference during the week and then the type what is the mode of pleasure what am I trying toimprove again that comes from the specificity exercising instruct dean ways to overload ifyou feel like you are adapted to the specific to a particular position of employ program you have theoption of increasing frequency intensity or time maintaining and versus gaining fitness like wetalked about if we remain doing the same thing over and over again we can only maintain the fitnesslevel that we already have but you won’t increase any more than that so if we want to increase orimprove our fitness elevation we shouldn’t introduce that progressive overload concept to our trainingproblems yeah we talked about this a little bit so the responses will be individual and adaptationswill depend on numerous factors like your age your gender females being slower into correspondinggenetics your genes may be choosing the different levels of testosterone in the body which is an anabolichormone which obliges brand-new muscle tissue in the body that’s just one example the initial fitness levelthe initial fitness degree is very important if you start off being sedentary you’re going to seeit you’re gonna have most radical responses to the training program that you exactly started doingbody type again as we’re gonna talk about this in the body composition chapter but the type of yourphysique will likewise establish your responses and of course your what you could in your mas what youingest and that is also called nutrition or nutrition it’s like we said the lower the initial grade ofyour fitness the larger the response will be and genes influence torso paunch persuasivenes and enduranceand gender divergences and strength and muscle mass blooming is also another individualresponse influence ok the one-quarters improving prep principle is reversibility Fitness is a reversibleadaptation so it’s not going to be permanent if you start stop doing your discipline planned youwill start visualizing the losses cardiorespiratory changes are the ones that are lost quicklywithin days or weeks but the backbone changes that you already gained through your trainingprogram are more resistant and you are eligible to simply maintain your backbone stage by maintaining thelevel of physical task or practise just once a week if you were to keep really one variable stableor the same so that you don’t lose so much better of your fitness position that is going to be the strength ifyou maintain your ferocity u10 hopefully maintain your fitness statu you can increase decrease forfrequency or span as long as you maintain the severity of your train curriculum okay so aftercovering all the components and the principles we’re going to talk about how we can designing ourown exercise platform these are the steps that you need to follow okay for your own self orif you are training or designing an exercise program for somebody else the first thing youneed to do is to assess the current situation which means you need to know the current levelof physical undertaking and fitness for each of the five health-related Fitness factors thereare there are field tests to determine your cardio respiratory endurance muscular strengthendurance or muscular endurance opennes and figure piece and you know we will look intothose in the upcoming sections but the main thing is to assess your current situation and in yourphysical fitness level and your physical activity level the results of these assessment experiments willhelp you designated specific fitness destinations and propose your fitness platform and mount SMART goals like wetalked about specific discernible attainable reasonable and hour specific so the second stepis to set up those goals SMART goals for each fitness ingredient okay all of the fight you don’thave to have five Fitness constituents in your set planned except for cardio respiratoryfitness as long as you can justify your proportion motivation let’s say you’re gonna work toward athree-mile jog or doing 20 push-ups you need to understand what goes into those goals the thirdone is choosing those activities for a balanced program depending on the results of number oneokay and your SMART goal you’re gonna pick the types for example moderate or forceful intensityphysical work or workouts to incorporate based on fitness component you want to improveand then the fourth one is medical authorization or following refuge specifications so what are thosesafety specifications first you need to understand what risk category you shall be divided into or the personthat you’re designing this exercise program for so if you have two or less cardiovascular riskfactors that are listed in your diary that means you are lower moderate risk individual and youcan start moderate intensity we meditated medical clearance straight off but if you have are inthe high-risk category which entails there are well-known cardiac pulmonary or metabolic diseasesin your figure you need to have a medical clearance and there is a park you questionnaire and that’salso in your verse it’s it only has seven questions which are answered yes or no and if you havea yes answer in that questionnaire you have to get a medical clearance as well if you are gymmember you might have already filled out that ballpark you questionnaire before beginning your gymmembership for some people nonetheless even though there’s gonna be medical or permission sought itis the research once showed us that it is safer to activity than remain sedentary and let’s sayyou merely started your workout planned you have to listen to your figure no sting no gain doesn’twork here okay aches and sufferings are warning signs of your mas to tell you yeah hey you needto stop what you’re doing you have to take a rest or weaken the intensity and if you havea severe pain that doesn’t go away you have to seek medical notice you have to be sensible andnot obsessive this is only one part of your life and you can’t take a day off due to any reasonit is going to pick up from where you left and you’ll be just fine this is a long-term commitmentnot an immediate make and people who started an exercise program has was demonstrated 50% of it drop offwithin the firstly time that’s why you really have to take it easy and increase gradually rememberthe progressive overload principle you need to hydrate before during and after activity we’regonna cover this again but just for the heads up understand that thirst is not a good indicatorof need for hydration in the human body if you are thirsty that means you are already dehydratedand that’s even you already have started to have the adverse effects of dehydration in the bodywhich is which thirst is being one of them feel is again nutrition or diet before during and afterexercise there are rules there are guidelines for it and we flooding again one we shielded the energychapter and then you need to cycle the publication and vigour of your workouts if one day is a hardday the next day should be a recovery day or a light-footed era of workouts and you need to vary theactivities and not stick with the same program over and over again so there is gonna be a threephases in a workout planned commencing with the warm-up and the role of the warmup I crave you toremember these for the test determinations very and likewise for your own wellness and health objectives in the gymor at home we need to do a a warm-up at least five minutes to increase muscle temperature which showsa little gamble of harm into the workout so that we can increase also blood move to the muscles bloodmeans oxygen oxygen means vigor so we need the intensity during workout that therefore we needthe blood flowing into the muscles and warmup is then and required to ensure that and we need to be doingdynamic stretching which is basically a progress instead of holding a static elongate this has beenaround in the recent research research and they already show that doing static extends in thewarm-up will reduce your performance during your your act your main event the second phase ofthe workout is stating or where you apply the fit superintendent frequency ferocity time andtype what this is the main event in your workout whatever you are working for cardiorespiratoryfitness or muscular concentration this is where you will do that work and then the cooldown this is agradual decrease in intensity progressive cool of your body temperature but it is really crucialto boy blood drawing because your body is spouting the blood to your peripheral muscles and when youstop hastily there is not gonna be enough there’s gonna be a delay in in your body’s responseto bring back that blood from the boundary to the center and even though it’s it is rareit you know if you stop hurriedly of a very high intensity workout you might end up passing out fora couple seconds so that’s called blood pooling that means your blood is still in the periphery andcannot return back to your core that’s also called venous return returning the blood from theperiphery which is your extremities your arms and let your leg back to the center your brain andyour heart and you need to end your workout with static stretches to improve your flexibility soas a review these are your in the past we had this pyramid for meat we don’t have that anymore nowwe have the pyramid for physical undertakings you look at the top you need to minimize or totallyavoid sedentary undertakings watching television channel-surf the internet talking on the phone whichis impossible in this day and age I understand by just providing information about it and mindful of of itwill increase or will decrease those seasons that go into the sedentary activities and then thestrength training two or three non-consecutive eras like we talked about at least 48 hoursbetween hearings or likewise opennes training and then the cardio respiratory endurance beingthe third level in the pyramid and the main one is moderate intensity physical activity becauseagain recollect the second slide where I included all the benefits of being physically activehealth benefits remember these 120 minutes a week for moderate and 75 minutes per week forvigorous and if you are looking to lose weight it’s going to be six to the 90 minutes per daythat’s all I’m gonna cover for this chapter again I’m going to be available for zoom sessions ifyou have any questions expressed appreciation for for listening

As found on YouTube

Add Comment