Concepts of Physical Fitness 1

Cardiovascular Fitness

• "Cardio" = heart

• "Vascular" = vessels

A strong heart and healthy vessels

(developed from regular physical activity)

help to make a strong cardiovascular

system.

Concepts of Physical Fitness

CV Fitness & Health Benefits • Reduces risk for:

– heart disease

– other hypokinetic conditions

– early death

• Protection against the health risks associated with obesity.

• Enhances the ability to perform various tasks

• Improves ability to function

• Associated with a feeling of well-being

2

Concepts of Physical Fitness 3

FIT Formula for CV Fitness Threshold of Training

3 days/week

HR in target zone - 55% max HR

At least 20

minutes

TARGET ZONE: F: 3-6x per week

I : 55-90% Max HR

T: 20-60 min

TOO MUCH

THRESHOLD FOR FITNESS

INACTIVITY

FITNESS

CONCEPTS OF FITNESS AND WELLNESS

Target Zone: CV Fitness

4 Concepts of Physical Fitness

Concepts of Physical Fitness 5

Summary of Target Zones for Aerobic Exercise

THRESHOLD

OF TRAINING

TARGET ZONE

INACTIVITY

55-90% of maximum heart rate

55% of maximum heart rate

Concepts of Physical Fitness 6

Maximum Heart Rate and Aging

200

190

180

170

160

Maximum HR = 220 – age

20 30 40 50 60

AGE

HR

Ex for a 22 yr old:

Max HR = 220 – 22 = 198

Concepts of Physical Fitness 7

Maximal Heart Rate Method (example for a 22-year-old person)

TARGET ZONE

198

174

106

0

55%

90%

MAX

HR

Concepts of Physical Fitness

8

HR Target Zones

UPPER LIMIT

THRESHOLD

TIME

HR

106

174

Note: This range is fairly large. By taking into account current fitness

level it is possible to have a more specific range.

The basic physical attributes and training systems to work on for improved health

Physical attribute and type Training systems

Aerobic stamina: endurance (very long time-

low intensity) more than 30´

Continuous training – fartlek- complete

training

Aerobic stamina: aerobic power – aerobic

capacity (3 ´- 30´) + - (Intensity)

+ - - (anaerobic)

(1.500 -10.000 m. in athetics)

Continuous training – fartlek- complete

training.

Interval training + circuits

Strength – stamina (push ups, sit ups...) Complete training – repetitions –

circuits –

Strength Elastic Band exercises, loads with

different weights, Multi-jumps, circuits,

Multi- throwings with medicine balls…

Flexibility PNF – active stretching – passive

stretching - ballistic active

9 Concepts of Physical Fitness

Summarizing training systems

• Endurance : Continuous training : It involves exercising at low or medium intensity (120-160 bpm)

Fartlek: It involves running without rest and constant changes of pace

Complete training: It is running at different paces and alternated with different types of exercises

Interval Training: it involves intense running (exercise) with intervals that are used for incomplete recovery

Repetitions: This is the same Interval Trainning idea but with full recovery periods

Circuits: it is a combined training system that allow us to train stamina, strength , flexibility or speed with series os between 8 -12 stations

• Strength: Loads with different weights: barbells, dumbbells, pulleys, machines, bars, a companion… PROGRESSIVE OVERLOAD

Circuits

Multi-jumps

Multi- Throws with medicine balls.

Elastic bands

• Flexibility:

Ballistic Active or dynamic stretching. It is part of the joint mobility. It uses movement to stretch the muscle between its extremes of range

Static active stretching. It involves taking the joint to the ppoint of tension and holding the position for a minimum of 15-20¨

Static Passive stretching. Muscle stretching is caused by an external force (classmate, gravity) until it reaches the desired position

PNF :

1. Passive joint stretching. 15¨

2. Isometric contraction (no movement) of the stretched muscle. 8¨

3. Further passive stretch again . 15¨

10 Concepts of Physical Fitness

Main concepts for planning your

training • Intensity: the qualitative component of training. This is the degree of

force or energy a sportperson uses during an activity. It is measured in

percentages (most of the times) . - Endurance (% of maximum heart rate)

- Strength. Weight in one repetition

- Flexibility. (% , degree of stretching in that muscle)

- Speed. (percentage of the best -70%, 80%...)

• Volume: the quantitative component of training . This is the

duration and or/ number of exercises. It is expressed in time, distance, or the number of repetitions and sets.

11 Concepts of Physical Fitness

Main concepts for planning your training

• Load: this is the amount of work a sportsperson does during a training session. Volume x Intensity . For instance: 2 sets of continuous training for 10 minutes each at 70% of maximun HR.

• Set: corresponds to a training exercise. • Mycrocycle: plan of sessions to be done during one week´s

training • Mesocycle: plan of blocks of sessions to done during one

month´s training. Sessions are designed in line with the objectives that the sportsperson wants to achieve

• Season: objectives planned in periods over a yearly cycle (season) : preparation or pre-season, competition period or season and off-season

12 Concepts of Physical Fitness