University of the of the Philippines College of Arts of Arts of Sciences of Sciences Department of Human of Human Kinetics
P.E. 1 – CD1 HANDOUT Physical Activity – Activity – involves any bodily movement caused by muscular contraction that result in the expenditure of the of the energy. Exercise – Exercise – is a planned programs of physical of physical activities designed to improve physical fitness. Physical Fitness – Fitness – the ability to perform one’s daily task with vigor and alertness without undue fatigue and with ample energy for leisure time activity and to meet unforeseen emergency.
PROBLEMS ASSOCIATED WITH INACTIVITY 1.
Obesity
5. Hypertension
2.
Back pain
6. Diabetes
3.
Tension syndrome
7. Prone to cardiovascular diseases
4.
Emotional instability
BENEFITS OF PHYSICAL ACTIVITY 1.
Improves psychological functioning.
2.
Improves appearance.
3.
Increased efficiency of the of the heart and lungs.
4.
Increased muscle strength and endurance.
5.
Protection from lower back problems.
6.
Maintenance of proper of proper body weight.
7.
Possible delay in the aging process.
8.
Reduced the risk of cardiovascular of cardiovascular diseases.
9.
Reduced stress response.
COMPONENTS OF PHYSICAL FITNESS HEALTH‐RELATED COMPONENT
1.
Has a direct relationship to good health and reduced the risk of hypokinetic diseases. A.
BODY COMPOSITION – COMPOSITION – the relative percentage of the of the muscle, fat, bone, and other tissues that comprise the body.
B.
CARDIOVASCULAR ENDURANCE – ENDURANCE – the ability of the of the heart, blood vessels, blood, and respiratory system to supply fuel and oxygen to the muscles to utilize fuel to allow sustained exercise.
C.
FLEXIBILITY – FLEXIBILITY – the ability of muscle of muscle to move to each full range of motion. of motion.
BASIC FACTS ABOUT FLEXIBILITY 1.
Inactivity contributes to poor flexibility.
2.
Decreased flexibility with age usually caused by inactivity. Because people become less active as they get older.
3.
Females are usually more flexible than males of the same age. The reason why, they tend to participate more in activities that promote flexibility, such as dance and gymnastics.
4.
Excessive body fat usually limits flexibility. Fat deposits acts as a wedge between moving parts of the body, thus restricting movement.
5.
Participation in some activities improves flexibility.
6.
Flexibility is specific to each joint.
7.
Poor flexibility can contribute to poor posture.
8.
Poor flexibility is often associated with increased tension and pain.
9.
Muscle imbalance may reduce flexibility.
10. Skill often depends on high level of flexibility. 11. Increase in flexibility helps prevent muscle related injuries. 12. Increase flexibility helps reduce muscle soreness. 13. Too much flexibility may be harmful. When joints are overstretched, ligaments and muscles tend to lose elasticity and may remain lengthened rather than returning to their original size. If this happens, a joint may become less stable and become more prone to injury.
STRETCHING ‐ increases extensibility and reduces the resistance of the muscles. It also produces more efficient muscle contractions and reduces the chances of injury and soreness. BENEFITS OF STRETCHING 1.
Optimize the athletes’ learning, practice, and performance of many types of skilled movements.
2.
Increase an athletes’ mental and physical relaxation.
3.
Promote development of body awareness.
4.
Reduce risk of joint sprain or muscle strain.
5.
Reduce risk of back problems.
6.
Reduce muscle soreness.
7.
Reduce muscle tension. TYPES OF STRETCHING
1.
Static – involves stretching to the farthest point and holding the stretch. Advantages: a.
Simple to learn and easy to execute;
b.
requires little expenditure of energy;
c.
permits semi permanent change in length and can indulge muscular relaxation via firming.
Disadvantage: d.
Lack of specificity.
2.
Ballistic and Dynamic – involves bobbling, rebounding, and rhythmic types of movement. Advantage: a. The fun of bouncing motion would insensibly stretch and highlight little muscle fibers that would have not otherwise.
Disadvantages: a.
Fails to provide adequate time for the tissue to adapt to the stretch; and
b.
initiates the stretch reflex and thereby increases muscular tension, making it more difficult to stretch the connective tissues.
3. Passive – you are relaxed and making no contribution to the range of motion. Stretch with partner. Advantages: a.
It is effective when the agonist (primary muscle responsible for the movement) is too weak to respond;
b.
it preferred when the elasticity of the muscles to be stretched (antagonists) restricts flexibility;
c.
it allows stretching beyond one’s active range of motion;
d.
it provides a reserve for increasing the joints active mobility;
e.
it can promote team camaraderie with athletes stretch with partners.
Disadvantage: a.
Greater risk of soreness and injury if partner applies the external force incorrectly.
5.
Active – is accomplished using your own muscles and without any from external force. E.g. Free active stretching standing upright and lifting one leg to a 100‐degree. Advantages: a.
It develops active flexibility;
b.
strengthen the weak agonist;
c.
easier to work into a stretching routine because it does not require a partner or other equipment.
Disadvantage: a.
It may initiates the stretch reflex and that it may ineffective in the presence of certain dysfunction and injuries such as severe sprains, inflammations, or fractures.
8 BASIC STRETCHING EXERCISES 1.
CALF STRETCH
2. SITTING STRETCH 3.
HIP AND THIGH STRETCH
4. HAMSTRING STRETCH 5.
LEG HUG
6.
TRUNK TWIST
7. PECTORAL STRETCH 8.
D.
ARM STRETCH
MUSCULAR ENDURANCE – the ability of muscle to perform heavy physical work, continuously for an extended period of time.
Performance of such task depends on the ability of the body to deliver oxygen to the working muscles to extract and use this oxygen.
PROPERTIES OF SKELETAL MUSCLES 1.
Excitability – the ability to receive and respond to stimulation from the nervous system.
2.
Extensibility – the muscles ability to stretch past its normal resting length.
3.
Contractibility – the ability to develop internal force or tension.
4.
Elasticity – the muscles ability to return to its normal length.
E. MUSCULAR STRENGTH – the ability of muscles to exert an external force or to lift a heavy weight. TYPES OF MUSCULAR CONTRACTION 1.
Isotonic – are those in which a resistance is raised and then
lowered, as in weight training. phasic).
(also called dynamic or
PHASES OF ISOTONIC CONTRACTION a. Concentric – shortening of the muscle. b. Eccentric – lengthening of the muscle. 2.
Isometric ‐ are those in which no movement takes place while a force is exerted against an immovable object (also known as static contraction). Muscles remain the same length.
3.
Isokinetic – isotonic concentric contraction done with a machine that regulates movement, velocity, and resistance.
TYPES OF MUSCLE FIBERS 1.
2.
3.
Fast‐Twitch Glycolytic (FG) Fibers
Anaerobic
Do not depend on oxygen for their energy supply.
Responsible for power and/or speed activities (E.g. sprinting and weights).
For fast‐high intensity work.
Contracts quickly.
Fatigues easily.
Slow‐Twitch Oxidative (SO) Fibers
Aerobic
Require oxygen for continuous contraction.
For endurance activities (long distance running, and cycling tour).
For slow. Low‐intensity work.
Contracts slowly.
Fatigue resistant.
Fast‐Twitch Oxidative‐Glycolytic (FOG) Fibers.
Lie somewhere in between both fibers, but closer to FG.
NOTE: Individuals with a larger percentage of fast‐twitch fiber will generally increase muscle size and strength more readily than individuals endowed with a large percentage of slow‐twitch fibers. High percentage of slow‐twitch fiber has greater potential for muscular endurance performance. Regardless of genetics, all people can improve their strength and muscular endurance with proper training.
WEIGHT TRAINING EXERCISES FOR MUSCULAR STRENGTH 1.
Anterior muscle in upper legs o
Quadriceps Group a.
Rectus Femoris
b.
Vastus Intermedius
c.
Vastus Lateralis
d.
Vastus Medialis
Exercises: Leg Press 2.
Half Squat
Muscles in Chest and Upper Arms a.
Pectoralis Minor and Major
b.
Anterior Deltoid
c.
Biceps
d.
Triceps
Exercises: Bench Press Parallel Dips
Military Press Two Arm Curl
3.
Posterior Muscles in Upper Legs o
Hamstring Group a.
Semimembranosus
b.
Semitendinosus
c.
Biceps Femoris
Exercises: Hip Extension Leg Curls 4.
Muscles Associated with Shoulders And Upper Back a.
Trapezius
b.
Rhomboids
c.
Deltoids
d.
Latissimus
Exercises: Lateral Pull Down Bent‐over Rowing5. 5. Posterior Muscles in Lower Legs e.
Gastrocnemius
f.
Soleus
(beneath gastrocnemius) Exercise: Calf Raise 6. Abdominal Muscles g.
Rectus Abdominis
h.
Internal & External Oblique Muscle
Exercises: V‐Sit WEIGHT TRAINING GUIDELINES & SAFETY 1.
Warm‐up should precede all resistance exercises.
2.
Muscles must be overloaded that is, exercised against near maximum resistance to increase strength & endurance.
3.
The overload must be progressive throughout the duration of the program.
4.
Larger muscle groups should be exercised before the smaller groups.
5.
No two successive lifts or exercises should involve the muscle group.
6.
Breathing – breathe out while performing your lift and breathe in while returning to the starting position.
7.
Train with others for spotting and motivation.
8.
Speed – lowering phase 4 sec., lifting phase 2 sec.
9.
Weights and Collars.
10. Make your exercise interesting – the major difficulties of fitness programs – maintaining a high level of motivation. Poorly designed programs lead to boredom & high dropout rates. Be creative in setting up your sequence of exercises; that is, set individual goals, rotate types of strength exercises and vary the progression of the various exercises.
NOTE: The intensity of muscle fitness training is determined using a percentage of the amount of weight you can lift one time (1RM). The amount of resistance you can move (or weight you can lift) one time is called your one repetition maximum (RM). The amount of resistance you can use in a progressive resistance program is based on a percentage of your 1 RM. . SKILL‐RELATED COMPONENT
Is sometimes called fitness or motor fitness.
a.
Speed – the ability to perform a movement in a short period of time.
b.
Agility – the ability to rapidly and accurately change the direction of the movement of the entire body in space.
c.
Power – the ability to transfer energy into free force at a fast rate.
d.
Balance – the maintenance of equilibrium while stationary or moving.
e.
Coordination – the ability to use the senses with the body parts to perform motor tasks smoothly and accurately.
f.
Reaction Time – the time elapsed between stimulation and the beginning of reaction to that stimulation.
PRINCIPLES OF TRAINING Immediately there is a correct dosage of medicine for treating an illness; there is a correct dosage of physical activity for promoting health benefits and developing physical fitness. A. Overload Principle – indicates that doing “more than the normal” is necessary if benefits are to occur. In order for a muscle (including the heart muscle) to get stronger, it must be overloaded or worked against a load greater than the normal.
For physical activity to be effective, it must be done with enough frequency and intensity, and for long enough time. 1.
Frequency – (how often)
2.
Intensity – (how hard)
3.
Time/Duration – (how long)
F I T : a formula used to describe the frequency, intensity, and length of time for physical activity to produce benefits. (When F I T T is used, the second T refers to the type of physical activity you perform). B.
PROGRESSION – indicates the need to gradually increase overload to achieve optimal benefits.
C.
REVERSIBILITY – indicates that disuse or inactivity results in loss of benefits achieved in overloading.
D.
SPECIFICITY – indicates a need for a specific energy system and muscle part.
General Aspects of Training Specificity 1.
2. E.
Metabolic – training a specific energy system. a.
Oxygen System – is utilized during endurance exercises lasting longer time.
b.
Lactic Acid – is utilized during exercise bouts of every high intensity conducted at a maximal rates for about 1 to 2 minutes.
c.
ATP‐PC – is utilized for quick, maximal exercises, such as sprinting, lasting about 1 to 6 seconds.
Neuromuscular – training of specific muscle group.
RECUPERATION – rest is essential if you wish to benefit your exercise program.
A day or two is adequate. Excessive periods of rest may lead to deterioration in fitness.
F. WARM‐UP / COOL‐DOWN – low level exercise used to increase muscle temperature and or to stretch the muscle before strenuous exercise, followed by a gentle stretching. It assists the pumping of the heart from the extremities back to the heart.
Sudden strenuous exercise may lead to an abnormal heart rhythm that could be dangerous to someone with hidden heart problems.
CARDIORESPIRATORY ENDURANCE ‐ is the ability of the heart, blood vessels, blood and the lungs to supply oxygen and nutrients to working muscles efficiently during sustained physical activity.
A.
METHODS FOR ASSESSING INTENSITY FOR CARDIOVASCULAR FITNESS 1.
Heart Rate
A person who does not exercise regularly, heart will beat 70‐75 times per minute.
It is caused by the impact of blood on the arteries as heart contracts.
With regular exercise, your heart becomes stronger and more efficient which result in a reduction in your resting heart rate.
Physically active individuals have lower rate due to higher efficiency of the heart muscle and changes in the nervous system.
Sedentary individuals have higher resting heart rate.
The closing of the valves of the heart causes the heart sounds that may be heard with a stethoscope.
“Lubb‐dupp”. “Lubb”, as atrioventricular closes when the contraction of the ventricles takes place. At this time the other two valves, the aortic and pulmonary valves are open as blood is being ejected from the heart.
“dupp” closing of the valves in the aorta and pulmonary arteries as the heart again is filling with blood.
“Heart murmurs”, heart does not function properly – abnormal sound may be heard.
RATING
RESTING HEART RATE (BEATS/MIN)
EXCELLENT
60
GOOD
60 – 69
AVERAGE
70 – 79
FAIR
80 – 89
POOR
89
HEART RATE TRAINING EFFECT 1.
SUBTRACT YOUR AGE FROM 220 220‐17 = 203 === ESTIMATED MAXIMUM HEART RATE
2.
FIND RESTING HEART RATE BY TAKING YOUR PULSE FOR 1 MINUTE. SHORTLY AFTER YOU RISE IN THE MORNING Example: 80 beats/min.
3.
SUBTRACT RESTING HEART RATE FROM MAXIMUM HEART RATE MULTIPLY THE DIFFERENCE BY 70% 203‐80 = (123)(.70) = 86.1==TARGET HEART RATE
4.
ADD THE PRODUCT TO THE RESTING HEART RATE 86.1 + 80 = 166.1 == TRAINING EFFECT LEVEL
2.
B.
MAXIMUM OXYGEN INTAKE (VO2 max)
Oxygen use is monitored minute by minute as exercise becomes harder and harder. When the exercise becomes very hard, oxygen use reaches its maximum. The highest amount oxygen used in one minute of maximum intensity physical activity is your maximum oxygen uptake.
The greater the pace or intensity of training, the greater will be the oxygen consumption.
The greater percentage of maximum oxygen consumption required during an activity, the less time activity maybe completed.
Our range of VO2 MAX is inherited but can be improved to its highest range thru training.
STROKE VOLUME ‐ it is the ejection of blood as the heart contracts.
C.
Average person at rest, SV is 70ml. Physically trained person with stronger heart can pump as much as 100ml with each contraction.
CARDIAC OUTPUT – amount of blood the heart circulates each minute. 5‐6 liters, it is not dependent on fitness level.
Example: Untrained person Cardiac Output = HR X SV = 72 X 70 = 5040ml/min. = 5.04 L/min. 1000ml = 1L
NOTE:
D.
As the heart becomes stronger with regular exercise, it can pump more blood each time it contracts, and it therefore does not have to beat as frequently to circulate the same amount of blood.
BLOOD PRESSURE – is the amount of force that the blood exerts against the artery walls.
BLOOD PRESSURE CLASSIFICATION FOR ADULTS* CATEGORY
SYSTOLIC BLOOD PRESSURE
DIASTOLIC BLOOD PRESSURE
(Mm Hg)
(Mmg Hg)
Goal
120
80
Normal
130
85
High Normal
130‐139
85‐89
Stage 1 Hypertension
140‐159
90‐99
Stage 2 Hypertension
160‐179
100‐109
Stage 3 Hypertension
180
110
SOURCE: NATIONAL INSTITUTE FOR HEALTH, 1997.
NOTE: Not taking antihypertensive drugs and not acutely ill. When the systolic and the diastolic blood pressure categories vary. The higher reading determines the blood pressure classification.
E.
Blood pressure changes constantly during cardiac cycle. Each time the heart contracts; blood pressure goes up as more blood is forced from the heart into the arterial system.
SYSTOLIC BLOOD PRESSURE – the upper blood pressure number often called working blood pressure in the arteries at its lowest level occurring just before the next beat of the heart. (Contraction phase of the cardiac cycle)
DIASTOLIC BLOOD PRESSURE – the lower blood pressure number often called “resting pressure”. It is the pressure in the arteries at its lowest level occurring just before the next beat of the heart. (Relaxation phase of the cardiac cycle)
AEROBIC AND ANAEROBIC EXERCISES
AEROBIC – activities using large muscle groups at an intensity that can be sustained for a long period in which the body is able to provide sufficient energy aerobically.
ANAEROBIC – a high intensity activity that can be sustained for only a short period in which energy demands are greater than the capacity of the heart and circulatory system to supply the energy. Lactic acid is produced with this process, and an accumulation of lactic acid in the body contributes muscle fatigue.
Human Energy System 1.
2.
3.
F.
Energy source that involves two energy‐rich compounds – ATP (Adenosine triphosphate) and PC (phosphocreatine) that stored directly in the muscle tissue.
When muscle is stimulated through exercise, ATP and PC breakdown and release immediate energy for muscular contraction.
Energy from ATP‐PC is available only for a brief period because only very small amounts of these compounds are stored in the muscle. This concept is known as Anaerobic (without oxygen).
Energy source during exercise is supported by sugar, which is stored in the muscles in the form of glycogen.
When glycogen is break down, the released energy produces more ATP.
When glycogen is burned in the absence of oxygen, it gives off an end product called Lactic Acid, which results in muscle fatigue.
This energy system is limited to activities that last approximately one to two minutes. If exercise continues beyond this time, the body is required to draw upon oxygen, the third energy source available during exercise.
The oxygen system can be use both glycogen and fats as fuel for the production of ATP.
Lactic acid, along with the accumulation of calcium 2+ (ions) and heat, are major factors in muscle fatigue.
When oxygen is used through a complex process that occurs in the muscle cells, the oxygen prevents the buildup of lactic acid and promotes the resynthesis of ATP for energy.
This system is referred to as Aerobic (with oxygen) and is used primarily in endurance activities.
BEFORE EXERCISE 1.
PRINCIPLES TO BE CONSIDERED: a.)
INTENSITY – (how hard should I exercise?)
Degree of stressfulness of the exercise
Low intensity level for beginners
Based on age and fitness: * pulse rate of 110 to 160 beats/min for middle aged individuals. * pulse rate of 140 to 160 beats/minute for young people.
b.)
c.)
DURATION – (how long should I exercise?)
Depends upon the goal and intensity of the exercise.
Minimum of 15‐20 minutes for beginners.
Increase to 30 minutes so fitness level improves.
FREQUENCY ‐ (how often should I exercise?)
3 to 4 days/week workouts
1 to 2 days (24‐28 hours) rest
2.
Strenuous exercise twice a week overstresses the body and the cardiorespiratory system without benefits.
The more intensive, the longer, and the more frequent is training program, the greater the cardiorespiratory benefits.
EXERCISE PRECAUTIONS a.)
Get a thorough physical examination before the conditioning program.
b.)
The program is too rigorous if fatigue lasts for 2 hours or more following an exercise session; reduce level of exercise.
c.)
Alcohol and exercise do not mix because alcohol constricts the coronary vesicles for heart muscle.
d.)
Cigarette smoking limits oxygen exchange in lungs thus, preventing high level of fitness attachment.
e.)
Remember to use the heart rate as a guide to the intensity of the exercise.
f.)
Occasional exercise may be detrimental to health; 3to 5 exercise sessions a week are minimal for optimum benefits.
NOTE: IF ANY OF THE FOLLOWING SYMPTOMS OCCUR WHILE YOUR ARE EXERCISING STOP AND CONSULT A PHYSICIAN BEFORE CONTINUING YOUR EXERCISE PROGRAM:
a. Fluttering, palpitation, missed or extra heart beats, sudden bursts or rapid heart beat, or a sudden slowing of rapid pulse.
b. Pressure or pain in the center of the chest, left arm, fingers, or throat.
c. Dizziness, fainting, nausea, cold sweat, or light‐ headedness.
d. Shortness of breath or inability to attain sufficient oxygen. G. DURING EXERCISE a.) STITCH ON THE SIDE: pain felt in the lower part caused by lack of blood supply to the liver. b.) SECOND WIND: feeling of relief from the effects of fatigue. H. AFTER EXERCISE
COOLING DOWN OR WARM‐DOWN
PROBLEMS DUE TO OVER EXERCISE g.)
Soreness
h.)
Feeling of heaviness
i.)
Inability to relax
j.)
Sleeping difficulties
k.)
Reduced skill performance
l.)
Joint pains
m.)
Loss of appetite
n.)
Feeling of anxiety and nervousness
I. CARDIORESPIRATORY TRAINING EFFECTS AT REST Pulse is typically lower in the trained than in the untrained individual. The heart beats (pulses) fewer times per minute and pumps out a greater volume of blood (stroke volume), as a consequence, of training (particularly training of the endurance kind). As a result, the heart muscles use the energy necessary for its contraction more efficiently. The size of the heart increases as a result of training (hypertrophy). Those participating in endurance‐type training experience an increase in size, particularly in the left ventricle, the largest and the most muscular of the heart’s four chambers. In persons whose training stresses relatively short periods of heightened effort (wrestlers, track & field, weight throwers, and weight lifters), the walls of the left ventricle thicken, but there is no increase in size.
Cardiorespiratory endurance tends to increase the following: 1.
Lean Body Mass
2.
Density and strength of bones, ligaments, and tendons.
3.
Sensitivity to insulin (helps prevent adult‐onset diabetes).
4.
Ability to exercise during hot weather.
5.
Performance in sports, recreational, and work.
6.
Feelings of well‐being.
7.
Self ‐concept
Cardiorespiratory Endurance exercise tends to decrease the following: 1.
Total body fat
2.
Strain associated with stress
3.
Anxiety and depression
4.
Risk of death from coronary artery disease, colon cancer, and some types of reproductive cancers (women).
J. PSYCHOLOGICAL EFFECTS: Chemical changes in the brain during aerobic exercise induce a feeling of euphoria similar to a drug‐induced high. These feelings may be caused by a morphine‐like substance that is released into the bloodstream. Prolonged, submaximal aerobic exercise increases the beta‐endorphin levels. Beta‐endorphins are natural opioiods that are produced in the brain and contribute to the regulation of blood pressure, pain perception and control of body temperature. Increase alpha brain waves, which are associated with a relaxed state of mind, alpha waves appear 20‐ minute jog and can still be measured after exercise has stopped.
