ESSENTIALS OF PHYSICAL FITNESS
306 High Street Greenfield, MA 01301 Phone: (413) 774-2138 E-Mail: WWW.TBS-OPT.COM
No matter what your sport or activity, you need to condition and maintain your musculoskeletal and cardio-respiratory systems. Although there are many approaches to designing a physical fitness program, a few basic principles must be considered as recommended by the American College of Sports Medicine (ACSM). Category Cardiovascular Physical activity which increases the capacity of the heart, lungs, and blood carrying vessels to deliver oxygen to the body. Frequency 3-5 days per week Intensity 55/65 - 90% Maximum Heart Rate Time 20-60 minutes Type Enjoyable exercises that increase the capacity of the heart, lungs, and blood carrying vessels which deliver oxygen.
Muscular Strength/Endurance Physical activity that builds a muscle’s ability to repeatedly contract or exerts a single all-out effort. Flexibility Range of motion in a joint or group of joints.
2-3 days per week
8-12 repetitions that take muscles to near fatigue
No longer than one hour
A minimum of 8-10 exercises that condition major muscle groups using full range-ofmotion and controlled speed
2-3+ days per week
General stretching to mild discomfort
10-30 second stretches
Static or dynamic stretches (not ballistic)
Progression: Progression: Your body is able to expand its ability to perform with less effort when provided with specific training/exercises. This “principle of adaptation/overload training” involves increasing/changing one or more of the exercise training components to promote greater cardiovascular fitness, muscular strength/endurance, and or greater flexibility. Training Components: • Frequency – the number of exercise sessions per week: • Intensity: – the level of the physical challenge : • Time/Duration: the length of the exercise session : Increasing your training/exercise in manageable increments over time will elevate your fitness level with less chance of overuse or chronic injury.
ExercisePrecautions: Exercise-Related Injuries and Precautions: Traumatic and Overuse Injuries• Contusions/bruises/strains/sprains • Acute-onset muscle soreness: muscle discomfort diminishes when exercise stops • Delayed-Onset Muscle Soreness: muscle stiffness that appears 24-48 hours after exercise • Overuse injuries: tendonitis, faciitis, bursitis Environmental Complications• Heat Exhaustion – body core temp is below 104 F, headache, dizziness, blurred vision • Heat Stroke: body core temp is above 105.8 F, irritability, chills, convulsions • Hypothermia: body core temp below 95 F, chills, drowsiness, pain in the extremities • Frostbite: burning sensation then cold numbness • Acute Mountain Sickness: Flu-like symptoms beginning 6-12 hours after arrival at an altitude above 2500 m Exercise-Related Cardiac Danger Signs• Angina or Myocardial Infarction: chest pain, pressure or discomfort in the chest, may radiate to left jaw, neck, or shoulder, shortness of breath, and lightheadedness • STOP EXERCISE IMMEDIATELY/place person in a sitting or lying position/contact 911
Hydration recommendations: To maintain body temperature, sweating is necessary to promote heat loss. Overtime, this loss leads to dehydration which impairs exercise performance. Fluid replacement during prolonged exercise (30 minutes or more) is recommended to prevent significant dehydration. The ideal fluid is a carbohydrate-electrolyte solution that replaces sweat loss and provides carbohydrate fuel.
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