© 2010 cengage-wadsworth chapter 9 skill fitness & fitness programming outline: 1.performance...

© 2010 Cengage-Wadsworth

Chapter 9Skill Fitness &

Fitness Programming

Outline:1.Performance Tests for Skill-Related Fitness2.Team Sports3.Specific Exercise Considerations4.Exercise-Related Injuries5.Exercise & Aging6.Preparing for Sports Participation7.Personal Fitness Programming: An Example8.You Can Get It Done


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Agility

• Ability to change body position and direction quickly and efficiently

• Important in sports such as basketball, soccer, and racquetball

Good racquetball players have excellent agility and reaction time


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Agility Test• Start at point A, with back to

free-throw line. • When given the "go" command,

– side step from A to B (no crossover steps),

– backpedal from B to D, – sprint forward from D to

A, – again backpedal from A to

C, – sprint forward from C to

B, and – sidestep from B to the

finish line at A.• Stopwatch is started at the

"go" command and stopped when you cross the finish line.

• Take a practice trial and then use the best of two trials for final test score.

Graphic description of the SEMO Test for agility


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Balance

• Ability to maintain the body in proper equilibrium

• Vital in activities such as gymnastics, diving, ice skating, skiing, and even football and wrestling

Balance Test• Use flat, smooth floor.

Remove shoes and socks and stand on your preferred foot, placing the other foot on the inside of the supporting knee, and hands on hips.

• At the "go" command, raise heel off the floor and balance as long as possible without moving the ball of the foot from its initial position


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One-Foot Stand Test For Balance

“Soda Pop” Test for coordination


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Coordination

• Integration of the nervous and muscular systems to produce correct, graceful, and harmonious body movements

• Important in golf, baseball, karate, soccer, racquetball, in which hand-eye and /or foot-eye movements, or both, must be integrated


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Coordination Test• Place right hand, with thumb

up, on can 1 with elbow bent. At the start command, turn cans of soda pop upside down, placing can 1 inside circle 2, followed by can 2 inside circle 4, and then can 3 inside circle 6.

• Immediately return all three cans, starting with can 1, then can 2, and can 3, turning them right side up to original placement. On this "return trip," grasp the cans with the hand in a thumb-down position.

• The entire procedure is performed twice for one trial.

Graphic illustration of “Soda Pop” Test


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Power

• Ability to produce maximum force in the shortest time

• The two components of power are speed and force (strength)

• Allows a person to produce explosive movements as in jumping, throwing/hitting a ball

• Power is necessary to perform many daily activities that require strength and speed such as climbing stairs, lifting objects, preventing falls, hurrying to catch a bus

• Power is beneficial in sports such as soccer, tennis, softball, golf, volleyball


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Power Test

• Stand with feet several inches apart, centered on the tape measure, and toes just behind the takeoff line.

• Swing arms backward and bend knees and perform the jump by extending knees and swinging arms forward and jump as far as possible.

Correct placement of feet for start of standing long jump


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Reaction Time

• Time required to initiate a response to a given stimulus

• Important for starts in track and swimming, playing tennis at the net, ping pong, boxing, and karate


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Reaction Time Test

• Hold tips of thumb and fingers in a "ready-to-pinch" position, about 1 inch apart and 3 inches beyond the edge of table.

• The yardstick is held so the zero point of the stick is even with the upper edge of the thumb and index finger.

• React by catching the stick when it is dropped. Do not look at the administrator's hand or move your hand up or down while trying to catch the stick.

“Yardstick” Reaction Time Test


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Speed

• Ability to rapidly propel the body or part of the body from one point to another

• Activities that require good speed for success include soccer, basketball, sprints in track, stealing base in baseball

• Speed can be important in everyday life in a wide variety of emergency situations

Speed is essential in the sport of soccer


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Speed Test

• Sprint 50 yards as fast as you are able to do so.

• A starter raises one arm and asks, "Are you ready?" and then gives the command "go" while swinging the raised arm downward as a signal for the timer at the finish line to start the stopwatch.


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Team Sports

• Choosing activities that you enjoy will greatly enhance your adherence to exercise

• Team sports offer a chance to interact with people who share a common interest

• Being a team member creates responsibility as you are expected to be there

• Team sports build lifetime friendships, strengthening the social and emotional dimensions of wellness


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Team Sports

• The extent to which an activity helps develop each skill-related component varies by the effort the individual makes, and most important, by proper execution (technique) of the skill and the individual’s potential based on genetic endowment

• A summary of potential contributions to skill-related fitness for selected activities is provided in Table 9.4


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Specific Exercise Considerations

• Do people get a physical high during aerobic exercise?– Endorphins are morphine-like substances released from the pituitary gland during prolonged aerobic exercise; thought to induce feelings of euphoria and natural well-being

– Higher levels of endorphins may remain elevated for as long as 30-60 minutes after aerobic endurance activities

– Experts believe these higher levels explain the physical high some people get during and after prolonged exercise


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• Can people with asthma exercise?– Asthma is a condition that causes difficulty in breathing

– In a few people, asthma can be triggered by exercise itself (exercise induced asthma)

– Asthmatics should obtain proper medication prior to initiating an exercise program

– A regular program is best– During the initial stages of exercise, an intermittent program is recommended


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• Can people with asthma exercise?– Gradual warm-up and cool-down are essential to reduce the risk of an acute attack

– Exercise in warm and humid conditions is beneficial

– For land-based activities, drinking water before, during, and after exercise is helpful

– An exercise mask is recommended during the winter months

– Do not exercise alone– Always carrying medication to workouts is essential


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• What types of activities are recommended for people with arthritis?– A combined stretching, aerobic, and strength-training program

– Do mild stretching before aerobic exercise to relax tight muscles

– A regular flexibility program should follow aerobic exercise to help maintain good joint mobility

– Avoid high-impact activities during aerobic exercise– Low-impact activities like swimming, water aerobics, and cycling are recommended

– A complete strength-training program with emphasis on exercises that support affected joints

– Individuals should begin with low-intensity or resistance exercises and gradually build up to a higher fitness level


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• What precautions should diabetics take with respect to exercise?– Consult a physician before starting an exercise program

– Never exercise alone– Wear a bracelet that identifies the condition

– If you inject insulin, do so over a muscle that won’t be exercised, then wait an hour before exercising

– Be aware of exercise-induced hypoglycemia


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• ACSM guidelines for patients with type 2 diabetes– Burn at least 1,000 calories per week – Exercise at 40%-70% intensity 5 days per week for 30 minutes each session

– Choose an activity you enjoy, but be aware of your condition

– Check blood glucose levels before and after exercise

– If you are on insulin or medication, check your blood glucose level at least twice within 30 minutes of starting exercise

– Schedule exercise 1 to 3 hours after a meal– Avoid exercise when insulin is peaking


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– To prevent hypoglycemia, consume .15 to .20 grams of carbohydrates per pound of body weight for each hour of moderate-intensity exercise

– Be ready to treat low blood sugar with a fast-acting source of sugar

– Discontinue exercise immediately if a reaction is about to occur

– When exercising outdoors, do so with someone who knows what to do in a diabetes-related emergency

– Stay well-hydrated– Type 1 diabetics should consume 15 to 30 grams of carbohydrates during each 30 minutes of intense exercise and follow it with a carbohydrate snack after exercise

– Strength train twice per week


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• Is exercise safe during pregnancy?– Healthy pregnant women are encouraged to participate in regular, moderate-intensity physical activities

– They should consult their physicians to ensure they have no contraindications to exercise during pregnancy

Mild-to-moderate intensity exercise is recommended throughout pregnancy


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• Recommendations for pregnant women with no additional risk:– Do not start a new or more rigorous exercise program without proper medical clearance

– Accumulate 30 minutes of moderate-intensity physical activities on most, if not all, days of the week

– Exercise at an intensity level between “low" and “somewhat hard” using the Rate of Perceived Exertion (H-PAPE) scale

– Gradually switch from weight-bearing and high-impact activities like jogging and aerobics, to non-weight-bearing/lower-impact activities such as walking, stationary cycling, swimming, and water aerobics


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• To prevent fetal injury, avoid activities that involve potential contact or loss of balance, or cause even mild trauma to the abdomen (soccer, basketball, volleyball, Nordic or water skiing, ice skating, road cycling, horseback riding, or motorcycle riding)

• Do not exercise for weight-loss purposes during pregnancy

• Get proper nourishment (150 to 300 extra calories per day) and eat a small snack or drink some juice 20 to 30 minutes prior to exercise

• Prevent dehydration by drinking a cup of fluids 20 to 30 minutes before exercise and a cup of liquid every 15 to 20 minutes during exercise


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• During the first 3 months in particular, avoid exercising in the heat and wear clothing that allows for proper dissipation of heat (a body temperature above 102.6 F can harm the fetus)

• After the first trimester, avoid exercises that require lying on the back; this position can block blood flow to the uterus and the baby

• Stretching exercises are to be performed gently because hormonal changes during pregnancy increase the laxity of muscles and connective tissue (these changes facilitate delivery, they also make women more susceptible to injuries during exercise)


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• Does participation in exercise hinder menstruation?– Some highly trained athletes develop amenorrhea (cessation of regular menstrual flow) during training and competition

– Seen most often in extremely lean women who also engage in sports that require strenuous physical effort over a period of time

– It is not known whether the condition is caused by physical or emotional stress related to high-intensity training, excessively low body fat, or other factors


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• Does exercise offset the detrimental effects of cigarette smoking?– Physical exercise motivates a person to stop smoking, but it does not offset any ill effects of smoking

– Smoking greatly decreases the ability of the blood to transport oxygen to working muscles

– Hemoglobin carries oxygen into the circulatory system – Carbon monoxide, a by-product of cigarette smoke, has 210 to 250 times greater affinity for hemoglobin over oxygen; hence carbon monoxide combines faster with hemoglobin, decreasing the oxygen-carrying capacity of the blood

– Chronic smoking causes the respiratory muscles to work harder and consume more oxygen

– If a person quits smoking, exercise does help increase the functional capacity of the pulmonary system


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• How long should a person wait after a meal before exercising strenuously?– The length of time to wait before exercising after a meal depends on the amount of food eaten

– After a regular meal, you should wait 2 hours before participating in strenuous physical activity

– A walk or some other light physical activity following a meal helps burn extra calories and may help the body metabolize fats more efficiently


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• What type of clothing should I wear when I exercise?– Clothing should fit comfortably and allow free movement

– Select clothing according to temperature, humidity, and exercise intensity

– Avoid nylon and rubberized materials and tight clothes

– Choose fabrics made from polypropylene, Capilene, Thermax, or any synthetic material that wicks moisture away from the skin

– A minimal amount of clothing is necessary during exercise in the heat

– Clothing should be lightweight, light-colored, loose-fitting, airy, and absorbent


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• What type of day is best for exercise?– You can do intense exercise almost any time of the day, with the exception of about 2 hours following a heavy meal or the midday and early afternoon hours on hot, humid days

– Exercise enhances the thermogenic response (amount of energy required to digest food), so a walk shortly after a meal burns more calories


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• Why is exercising in hot and humid conditions unsafe?– During exercise, only 30-40 percent of the energy the body produces is used for mechanical work or movement

– The rest of the energy (60-70 percent) is converted into heat

– If the weather is too hot or the relative humidity is too high, body heat increases, and can cause death

– The ACSM recommends avoiding strenuous physical activity when the readings of a wet-bulb globe thermometer exceed 82.4˚ F


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• Can I exercise when I have a cold or the flu?– Usually, you may continue to exercise if your symptoms include a runny nose, sneezing, or a scratchy throat

– If your symptoms include fever, muscle ache, vomiting, diarrhea, or a hacking cough, you should avoid exercise


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Acute Sports Injuries

• Standard treatment for acute exercise-related injuries = R I C E– R = rest– I = ice application– C = compression– E = elevation

• Cold should be applied 3-5 times a day for 15 minutes at a time during the first 36-48 hours

• An elastic bandage or wrap can be used for compression• Elevating the body part decreases blood flow and therefore

swelling• The purpose of these treatment modalities is to minimize

swelling and hasten recovery time• After the first 36-48 hours, heat can be used if the injury

shows no further signs of swelling• Treatment of fractures, dislocations, or partial

dislocations should always be left up to specialized medical personnel


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Side Stitch

• A cramp-like pain in the ribcage that can develop in the early stages of exercise participation

• Occurs in unconditioned beginners and in trained individuals when they exercise at higher intensities than usual

• The exact cause is unknown• Could be related to a lack of blood flow to the

respiratory muscles during strenuous physical effort

• Slow down or stop altogether if a side stitch occurs during exercise

• Lie down on your back and bring knees to the chest holding that position for 30-60 seconds

• Drink only water 1-2 hours prior to exercise


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Shin Splints

• Pain and irritation in the shin region of the lower leg usually resulting from– Lack of proper and gradual conditioning– Doing physical activities on hard surfaces– Fallen arches– Chronic overuse– Muscle fatigue– Faulty posture– Improper shoes– Participating in weight-bearing activities when excessively overweight


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Shin Splints

• To manage shin splints– Remove or reduce the cause (change surfaces, shoes, stop exercise until the shin splints heal)

– Stretch before and after physical activity

– Use ice massage for 10-20 minutes before and after exercise

– Apply active heat (whirlpool and hot baths) for 15 minutes 2-3 times a day

– Use supportive taping during physical activity


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Muscle Cramps

• Caused by the body’s depletion of essential electrolytes or a breakdown in the coordination between opposing muscle groups

• If you have a muscle cramp, first try to stretch the muscles involved; for example, pull your toes toward your knee to relieve the calf muscle

• After stretching the muscle, rub it down gently• Do some mild exercises requiring the use of that muscle

• A lack of calcium can cause muscle cramps in pregnant and lactating women

• Tight clothing can cause cramps by decreasing blood flow to active muscle tissue


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Exercise and Aging

• The elderly constitute the fastest-growing segment of the population

• By the year 2030, more than 72 million people (20%) of the U. S. population may be older than 65

• The main objectives of fitness programs for older adults should be to help them improve their functional status and contribute to healthy aging so they have the ability to maintain independent living status and to avoid disability

• Older adults should participate in programs that will help develop cardiorespiratory endurance, muscular strength and endurance, muscular flexibility, agility, balance, and motor coordination


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Physical Training in the Older Adult

• Regular participation in physical activity provides physical and psychological benefits to older adults– Cardiorespiratory endurance training helps to increase functional capacity, decrease risk for disease, improve health status, and increase life expectancy

– Strength training decreases the rate at which strength and muscle mass are lost, preserves cognitive function, reduces symptoms and behaviors related to depression, and improves confidence and self-esteem


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Base Fitness Conditioning

• Base fitness conditioning (at least 6 weeks)• Cardiorespiratory endurance

– Select an activity you enjoy and train 3-5 times per week for a minimum of 20 minutes at between 60 and 80 percent intensity

• Muscular strength and endurance– Select 10-12 exercises that involve the major muscle

groups and train 2-3 times per week on nonconsecutive days using a resistance that allows you to do 1-3 sets of 3-20 repetitions of each exercise

• Muscular flexibility– Train 2 or 3 days per week performing each stretch 4

times and holding each stretch 15-30 seconds• Body composition

– Depending on the activity, fitness goals range from 12-20 percent body fat for men and 17-25 percent for women


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Sport-Specific Conditioning

• A minimum of 4 weeks• Aerobic/anaerobic requirements

– Half of your aerobic/anaerobic training should involve the same muscles used during your sport

– Depending on the nature of the sport, once the season starts, sports participation itself can take the place of some or all of your aerobic workouts

• Interval training (performed twice per week)– Intervals consist of a 1:3 work-to-rest ratio (ex. 15

seconds of high-intensity followed by 45 seconds of low-intensity recovery)

– Start at 4-5 intervals and progress to 10– As fitness improves, lengthen the high-intensity portion

to 1 minute and use a 1:2 work-to-rest ratio– For aerobic sports, 3-minute to 3-minute work-to-rest

ratio or a 5-10 minute work interval followed by 1-2 minutes of recovery using lower intensity and only 3-5 intervals


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Sport-Specific Conditioning

• Specific strength requirements– Make sure exercises work the primary muscles used in your sport

– 3 sets of 8-12 repetitions to near fatigue 2-3 times per week is recommended during the season for aerobic/ anaerobic sports

– A minimum of 1 set of 8-12 repetitions to near fatigue once or twice per week during the season is recommended for aerobic endurance sports

– Stop-and-go sports, perform 3 sets of 8-12 repetitions to near fatigue 2-3 times per week

– Competitive athletes conduct 3-5 sets of 4-12 repetitions to near fatigue 3 times per week

• Range of motion requirements– Perform strength-training through a range of motion similar to that used in your sport


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Overtraining

• An emotional, behavioral, and physical condition marked by increased fatigue, decreased performance, persistent muscle soreness, mood disturbances, and feelings of staleness or burnout as a result of excessive physical training

• Hard training without adequate recovery breaks down the body and leads to loss of fitness


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Common Signs & Symptoms of Overtraining

• Decreased fitness• Decreased sports performance

• Increased fatigue• Loss of concentration• Staleness and burnout• Loss of competitive drive

• Increased resting and exercise heart rate

• Decreased appetite• Loss of body weight• Altered sleep patterns

• Decreased sex drive• Generalized body aches and pains

• Increased susceptibility to illness and injury

• Mood disturbances• Depression


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Overtraining

• Physiological improvements in fitness and conditioning occur during the rest periods following training

• A day of light training must follow a day of hard training

• A few weeks of increased training volume are to be followed by a few days of light recovery work during which the body systems strengthen, leading to a higher level of fitness

• Overtraining occurs if proper recovery is not built into the training routine

• Decreased performance, staleness, and injury are frequently seen

© 2010 cengage-wadsworth chapter 9 skill fitness & fitness programming outline: 1.performance...

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