Definitions

Components

of Fitness Benefits of performing physical activity Principles of Training Evaluating Fitness

 Health A state of complete physical, mental and social well-being and not merely the absence of disease or infirmity (WHO, 1948). Having sufficient energy and vitality to accomplish daily tasks and active recreational pursuits without undue fatigue (Nieman, 1998)

Wellness (WHO, 2006)

Optimal state of health of individuals and groups. There are two focal concerns: the realization of the fullest potential of an individual physically, psychologically, socially, spiritually and economically, and the fulfilment of ones role expectations in the family, community, place of worship, workplace and other settings.

 Physical

Fitness (Powers, Dodd & Noland, 2006):

Physical fitness is a part of physical health Does not only mean freedom from disease Physical fitness has a positive effect on health due to:
Reduction in risk towards disease Improves quality of life

PHYSICAL ACTIVITY (Aktiviti Fizikal)

Bodily movement produced by skeletal muscles that increases energy expenditure

NON-EXERCISE (Bukan Senaman) *housework * walking to shops *gardening

EXERCISE (Senaman) * planned, structured and repetitive physical activity done to improve physical fitness

Thygerson & Thygerson ,2009

Everyone needs to be physically active

Non-exercise physical activity (walk to shops, avoid lifts and escalators, avoid having maids do your own housework If we are not getting enough physical activity because of automation and technology ( and maidiology) we need planned exercise
Go walking, jogging, gym regularly

Life span vs health span

Health Span

Birth

Life Span

Death

Reduces the risk of

premature death, cardiovascular disease

Decreases
Resting heart rate, body fat

Keeps resting blood pressure normal Improves

Heart efficiency, core strength, bone strength, balance, coordination, agility Body image, self esteem

Increases
HDL and lowers LDL Muscular strength, muscle mass; decreases body fat Resting metabolic rate

Lowers risk of developing diabetes Promotes joint stability Reduces depression and anxiety Assists in stress management

Physical Fitness
Health-related
Cardiorespiratory endurance Muscular strength Muscular endurance Flexibility

Performance-related
Speed Power Agility Reaction time

Body composition

Balance
Coordination

To improve health, we need to improve the health-related fitness components. Performance-related components help us improve performance in sports. To improve each fitness component, an individual needs to follow certain rules that are known as the PRINCIPLES of TRAINING Will help us develop fitness safely and efficiently

Assess current status of fitness component

Helps you understand where you are now

Current status helps us set targets or objectives

Helps you decide where you want to be Objectives should be realistic, achievable, measurable, have a time frame Write down your objectives

Overload Principle

BUT do not exercise until exhaustion!! Improvement can be obtained without punishing training sessions No Pain No Gain is a myth!

In order to improve a fitness component, the body or muscle must be stressed beyond the usual load Example (i): To improve strength you must lift loads that are heavier than what you are used to Example (ii): To improve muscular endurance you must work the muscle over a longer duration Example (iii): To improve flexibility you must stretch the muscle to a longer length

Principle of Progression
Stressing the body or muscle beyond the usual load (Principle 2, overload) must be done gradually Increase approximately by not more than 10 % each week Example: To improve cardiorespiratory endurance (stamina) you can brisk walk 20 min everyday this week, and progress by 10 % making it 22 min everyday the following week.

Progress until you get to your fitness objective, and then perform maintenance

Principle of Specificity
What you train is what you get If you jog, your legs will obtain training effects but not your arms If you train by running 5 km, you will improve cardiorespiratory endurance but you will not get stronger If you train for strength (lift heavy weights) you will not gain endurance (lift light weights for a long time)

Principle of Recuperation or Recovery

Rest is needed between exercise bouts The body requires recovery in order to adapt to the exercise loads placed on it This will help you achieve maximal benefits from exercise Too much overload and too little rest can bring about OVERTRAINING leading to chronic INJURIES and FATIGUE If you feel drained rest, exercise at lower loads, eat properly

Principle of Reversibility
Use it or lose it! Too much rest in between exercise bouts can result in a reduction of fitness levels How much reduction depends on the component of fitness
Strength: Loss is slow, about 10% after 8 weeks of cessation Muscular Endurance: Quick, about 30-40% after 8 weeks of cessation

FIT guidelines should be followed according to fitness component

F = Frequency
How many sessions per week Recommendation is 3-5 sessions per week Should not have more than 2 consecutive inactive days How hard the training load is Use the heart rate as an indicator - HR high, intensity high How many times you can lift a weight untuil you cannot lift anymore can lift 5x, 5RM; can lift 10 x, 10RM. 5RM higher intensity than 10RM How long an exercise or activity is performed

I = Intensity

T = Time or duration

All-round development
Individuals who are well-developed through all components of fitness are less likely to sustain injury and more likely to perform better in sport and life

Maintenance
Once a level of fitness has been achieved, it is possible to maintain it with less work than was needed to attain it Brooks (2004) suggests that by keeping the same intensity but reducing the volume by one third, you can prevent the reversal of adaptation for 12 weeks (Meaning of volume/isipadu, intensity/intensiti?)

Warm up and Cool down

Warm up is a brief bout of exercise that precedes your workout. It should prepare you for the workout. It normally starts slow, becoming progressively faster and more intense. Increases blood flow and oxygen delivery to muscles and tendons, gives heart time to adapt to increased demands. The cool down is performed after the workout to bring the body systems back to resting conditions, and to help lower your body temperature, return blood from the muscles to the heart, remove metabolic waste products (lactic acid and CO2), reduce muscle soreness.

Performed before starting any exercise session Raises body temperature Getting the muscles ready for action (activates nervous system) Getting the heart rate up, increases blood flow to muscles Dynamic warm-up will combine all of the above to prepare you fully for subsequent exercise/activity Refer to handout for sample

Heel-to-toe walk (20 steps) Heel-kick-butt walk (20 steps) Toe-up walk (20 steps) Knee-hug walk (20 steps) Slow jog skip (alternate 10 s for about 1 minute) Walk forwards + free-style arms Walk backwards + backstroke arms Jogging faster 1 minute Bend body to side and touch side of knee (left & right, about 20 x) Jumping jacks 10-20 x

Tidak kurang penting dpd memanaskan badan Selepas aktiviti intensiti tinggi (latihan, pertandingan), terdapat jumlah darah yg banyak menuju ke jantung. - jangan berhenti bergerak secara tibatiba - ini menyebabkan pengumpulan darah di vena hujung kaki dan tangan - ini boleh mengganggu peredaran darah ke jantung, otak dan otot

Pergerakan perlahan selama 5-10 minit (jalan, aktiviti aerobik intensiti rendah) boleh bantu menggalakkan peredaran darah elak pening, pengsan Ini diikuti dgn senaman regangan (regangan statik) Berbeza dengan memanaskan badan di mana regangan dinamik mungkin lebih sesuai Masa ini paling baik utk senaman regangan kerana - kebolehan otot memanjang yg maksimum - bantu mengurangkan edema dan asid laktik Mengambil masa 10-15 minit

aid in the dissipation of waste products including lactic acid reduce the potential for DOMS reduce the chances of dizziness or fainting caused by the pooling of venous blood at the extremities reduce the level of adrenaline in the blood allows the heart rate to return to its resting rate

Fitness testing is a way of gaining information about the health related and skill related components of an individual. Fitness tests include a series of measurements that help determine the health status and physical fitness of an individual.

Komponen Kecergasan 1. Daya tahan kardiovaskular 2. Daya tahan otot 3. Kekuatan otot 4. Fleksibiliti 5. Komposisi tubuh badan

Ujian-Ujian a. Larian 2.4 km b. Ujian Bleep a. Tekan tubi b. Bangkit tubi c. Split jump a. 1 RM squat b. 1 RM bench press c. 7-level sit-up a. Sit-and-reach b. Back extension Body Mass Index

To highlight the strengths and weakness of an individual, enabling a training program to be devised To evaluate a training program, to see if it is helping the individual achieve set goals To assist in setting goals To determine health status Talent identification To aid motivation

Fitness tests are conducted to determine the current fitness level of people, monitor training and to give feedback and motivate people to do more exercise. Many tests have been developed specifically for testing elite athletes, which would not be appropriate for using with young children. Tests used for young children have been adapted using lower weights, distances and times, and using simple instructions and modified equipment.

Check out some physical fitness test batteries for children from Malaysia and other countries. Choose one battery, and test the fitness of about 80-100 students aged 9-11 Refer to handout Tugasan

Baechle, T. R., & Earle, R. W.(eds.) (2008). Essentials of strength training and conditioning (3rd Edition). UrbanaChampaign: Human Kinetics. Baechle, T. R., & Earle, R. W. (2006). Weight training steps to success. Urbana-Champaign: Human Kinetics.

Lancaster, S., & Teodorescu, R. (2008). Athletic fitness for kids. Urbana-Champaign: Human Kinetics.
Sandler, D. (2010). Fundamental weight training. UrbanaChampaign: Human Kinetics. Thygerson, A. L., & Thygerson, S. M. (2009). Fit to be well (2nd Edition). Sudbury: Jones and Bartlett Publishers.

Howley, E.T. & Franks, B.D. (2007). Fitness Professionals Handbook. UrbanaChampaign: Human Kinetics. Jackson, A. W., Morrow, J.R., Hill, D.W., & Dishman, R. K. (2004). Physical Activity for Health and fitness. Urbana-Champaign: Human Kinetics.

Be familiar with fitness terminology Principles of training Testing fitness To improve your fitness, you will need to :
Increase physical activity (exercise and nonexercise) Control diet Change lifestyle

Any Questions