School of Arts & Sciences

Natural Science Department

PED 291 – Physical Fitness
Final Exam – Spring 2017

Lecture:
General Introduction to Fitness Aspects, safety measures:

Components of Fitness

Health-related

• Cardiovascular Efficiency –oxygen utilization

• Muscular Strength – maximal force production
• Muscular Endurance – decline in force tension
• Body Composition – ratio of fat mass to fat-free mass
• Flexibility – attainable range of motion at a joint

Key Safety Concerns

 Bend your knees when performing any standing exercise to decrease pressure on low back and
knees
 Contract your core when performing any exercise with contraction to save your back
 exhale during contraction and inhale during relaxation
 Using a Weight belt is okay for non-athletes, however learning to embrace your core will work the
deep abdominal muscles to create a natural belt instead of the real one
Muscles and Exercises examples

Deltoid - Front raise, Lateral raise, rear delt flies, military press

Latissimus Dorsi - Pullover, Pull-up, lat pull down

Pectoralis Major - Bench press, Pullover, Cable crossover, Dumbell Flies

Biceps Brachii – bicep curl, preacher curl

Triceps Brachii – tricep pushdown, close grip pushup

Iliopsoas - knee raise

Gluteus maximus – squat
Hamstrings - Romanian deadlift, leg curl
Quadriceps – leg extension, Front Squat, Bulgarians
Hamstrings – leg curl, Romanian Deadlift, Goodmorning

Gastrocnemius - standing heel raise

Soleus - seated heel raise

Cardiovascular endurance, Muscular Strength, Muscle Groups

Cardiovascular Endurance:

Calculating Max Heart Rate

Heart Rate Max Formula
Max HR = 220 – age

Example: 20 year old

220– age = Max Heart Rate
220 – 20 years = 200 beats · min-1

Fat loss Heart Rate Training Zone (55%-65%)

{(MHR – RHR) x %intensity(55-65%)} + resting HR

MHR-RHR= 200-70 = 130 bpm

x intensity= 130 x 0.55= 71.5bpm // 130 x 0.65= 84.5bpm

71.5 + 70= 141.5bpm

84.5 + 70= 154.5bpm

Answer: (141.5-154.5bpm)

Recommended Training Intensities

 Studies suggest that the optimum HR zone for burning fat is 55-65% MHR as at this intensity

Types of Aerobic Training

 Steady-State Training – Cardio-respiratory exercise that uses a consistent work rate. Heart rates
remain level; varying by 5 beats · min-1.

 Interval Training – Aerobic training emphasizing varying levels of intensity to challenge the body
using short segments of higher work rates combined with longer durations of lower work.

Muscular Strength
Anaerobic Training
Benefits of Resistance Training

List of Benefits
1. Increased muscular fitness and power
2. Increased metabolism
3. Maintenance of lean mass
4. Improved body composition
5. Improved bone density
6. Improved insulin sensitivity
7. Improved ROM
8. Improved physical confidence
9. Improved functional performance over lifespan
10. Improved quality of life

Muscle Contractions
Isotonic – force applied with change in joint angle at varying velocities (movers)
 Concentric – acceleration caused by fiber shortening (positive movement)
 Eccentric – deceleration caused by fiber lengthening (30% of strength development – greatest
contributor to delayed onset muscle soreness)

Isometric – force applied with no change in joint angle (stabilizers)

Isometric contractions are the key to stabilizing muscle actions.
Isokinetic – force applied at a constant limb velocity

Goal Specific Training

Training Systems
• Priority – focus on deficiencies
• Pyramid – neural preparation for heavier loads
• Superset – increase volume of work
• Contrast – maximize force at different velocities focusing on same muscle groups
• Complex – emphasize muscle recruitment and motor patterns
• Drop Set – maximize muscle fiber recruitment
• Circuit – combine benefits of fitness using several modalities
• Lactate Tolerance – maximize glycolytic pathway efficiency
• Negative Sets – overload the tissues neural demands with eccentric loading

Identifying Proper Intensity

Resistance lifted correlates closely with repetitions performed. The appropriate resistance for each lift
should be premeditated from testing.
• 1 repetition = 100% 1RM
• 2 repetitions = 95% 1RM
• 3 reps = 92.5%
• 4 reps = 90%
• 5 reps = 87.5%
• 6 reps = 85%
• 7 reps = 82.5%
• 8 reps = 80%
• 10 reps = 75%
• 12 reps = 70%

Nutrition
Recognizing Nutrient Contents
Food labels at the very least provide information regarding:
• Serving size
• Calories
• Calories from Fat
• Fat and Saturated Fat
• Cholesterol
• Carbohydrates
• Sugar
• Protein
• Sodium
• Vitamin A
• Vitamin C

Energy balance is not as simple as calories in versus calories out

Calories in - energy intake includes total energy from macronutrients as well as timing:
Carbohydrates = 4 kcal/g
Proteins = 4 kcal/g
Fat contains = 9 kcal/g
Alcohol provides = 7 kcal/g; is a toxin that limits fat use during metabolism
Water = 0 kcal/g

Calories out - energy expenditure (EE) depends on a number of distinct factors:

Basal (BMR) and resting metabolic rate (RMR)
BMR = expenditure during sleep
RMR = expenditure while resting but awake; fluctuates greatly depending on genetic factors and overall
mass

Carbohydrates
• Simple – mono or disaccharides form sugars
• Complex – polysaccharides form starches, glycogen, fiber
• Processed – manufacturer manipulated chain sequences

Fiber
• A key nutrient for health, weight management, and disease prevention
• Recommended intakes of 20-35 g per day
• Adequate Intakes reduces risk for heart disease, metabolic disease, and some cancers

Thermic Effect of Food

• Caloric requirement to process ingested nutrients
• Accounts for up to 10% of daily energy expenditure
• Complex carbohydrates support the majority of TEF
• Food with low TEF is due to high fat, sugar, and processed carbohydrate intake

Carbohydrate Depletion
Low carbohydrate diets cause:
• Weight loss due to metabolic water loss – reduce total body water
• Depleted energy stores and early fatigue during activity
• Loss of protein-sparing mechanism

Protein
• Composed of amino acids containing an amine group, the structural component
• Complete proteins contain the essential amino acids that cannot be formed in the body
• Incomplete proteins do not contain all the essential amino acids
• Represents between 5-15% of total energy needs – most people use very little protein for energy in
normal homeostatic conditions

Protein Consumption Requirements

• Based on body size and activity level
• High volume, intense resistance training requires 1.6 gram per kg of bodyweight
• 2.0 g/kg bodyweight is the tolerable upper limit
• Endurance athletes use protein for energy and recovery recommended 1.3-1.5 gram per kg or weight
– volume and intensity dependent
• Sedentary requirement 0.8-0.9 gram per kilogram of bodyweight – most people overconsume protein
on a daily basis

Fats
Fatty Acids
• Saturated fatty acids – directly affects circulating LDL cholesterol, recommendation <10% –
common in animal food and tropical oils
• Monounsaturated fat – atherosclerosically benign
• Polyunsaturated fats – represent essential fats Omega 3,6; more oxidative than monounsaturated fats

Vitamins
• Fat Soluble Vitamins – A,K,E,D are stored and transported by lipids in the body
• Water Soluble Vitamins – C and B-complex, transported and excreted in water

Protective Actions
• Antioxidants neutralize free radicals formed from oxygen molecules
• 2-5% of the oxygen used by the body is converted to free radicals
• Free radicals cause cellular damage and increased LDL oxidation
• Vitamin antioxidants – C, A, E, and beta-carotene
• B6, B12, and Folic acid may reduce homocysteine levels in the blood

Mineral Concerns
Calcium
• Calcium – key mineral component in bone and muscle contractions
• Inadequate intakes reduce bone mineral density – deficiency more common in females
• Recommended values 1000-1500 mg per day
• RDA intakes also are necessary for optimal fat metabolism

Iron
• Iron – used in the formation of hemoglobin, the oxygen carrying component of blood
• Inadequate intakes may lead to iron-deficiency anemia
• Iron is not absorbed efficiently – animal sources (heme) are preferred
• Recommended intakes – 8-10 mg males, 18 mg females

Electrolytes
Electrically charged particles which regulate intra and extra cellular water balance and biological
homeostasis. Excessive sweating reduces electrolytes in the body which increases fluid loss.
• Sodium
• Potassium
• Chloride

Water
• Represents 75% of muscle tissue and almost 50% of fat cell mass
• Minerals form electrolytes in water
• Adequate intake is based on mass, activity, and environment
• Sedentary persons in normal conditions can maintain balance with 2.5 liters per day
• Intake during exercise should be 8-10 ounces every 15 minutes and 16 ounces for every 0.5kg lost

Dehydration
• Dehydration occurs at water loss greater than 1-2% body volume
• Loss of 3% or more negatively affects performance and may lead to heat injury
• Both fluid and electrolyte replacement are necessary post-exercise when water loss is significant

Body Composition
• Defined by the ratio of fat mass to fat-free mass
• Expressed as a percentage of body fat
Tissue compartments used for assessing body composition:
• Water
• Mineral
• Protein
• Fat

Obesity Patterns
• Android Obesity – APPLE SHAPED/ centrally stored usually found in males
• Gynoid Obesity – PEAR SHAPED storage pattern usually found in females

Body Mass Index

Predicts risk for disease based on bodyweight in kilograms divided by height in meters squared

BMI= Weight (Kg) / Height² (m²)

Ex: John’s Weight is 100 kg and height 1.86m. What is his BMI?
BMI = 100/ (1.86x1.86) = 100 / 3.46 = 28.9 kg/m2, which implies that he is OVERWEIGHT (Check table
below)

Categories of risk:
• <18.5 kg/m2 Increased risk for health problems
• 18.5-25 kg/m2 Healthy desirable range
• 25-30 kg/m2 Overweight (increased risk for disease)
• 30-35 kg/m2 Obese Class I (Moderately Obese)
• 35-40 kg/m2 Obese Class II (Severely Obese)
• >40 kg/m2 Obese Class III (Very Severely Obese)

Problems:
• Doesn’t work for bodybuilders  Additional lean mass negatively affects prediction

Waist Circumference

Highest Risk Values – Males > 102 cm, Females > 89 cm  predictability for metabolic disease and
obesity related low grade inflammation

Direct Measures
Clinical Assessments
• Hydrostatic Weighing (Gold Standard)
• DEXA Scan (Gold Standard)
 Air Displacement Plethysmography

Field Assessments
• Circumference Measurements
• Skinfold Measurements
• Bioeletrical Impedance
• Near-infrared scan
General Guidelines on Stretching
Static
• Performed at the end of the exercise bout
• 10-12 movements, 2-4 sets, 15-30 second holds
• PNF – 5-10 second contraction followed by 6-12 second holds, 1-3 sets

Dynamic
• Performed before or during the exercise bout
• 5-8 movements, 2-4 sets, accumulate 1-2 minutes of stretch time per muscle group
BMR (Basal Metabolic Rate)
The Harris–Benedict equations revised by Mifflin and St Jeor in 1990:

 Men BMR = (10 x weight in kg) + (6,25 × height in cm) - (5 × age in years) + 5

 Women BMR = (10 x weight in kg) + (6,25 × height in cm) - (5 × age in years) - 161

After BMR has been determined, the value is multiplied by an activity factor:

 1.2 for sedentary

 1.55 for moderately active

 1.725 for very active

Acceptable Macronutrient distribution Ranges for Adults:

 Fat 20-35% of Calories

 Carbohydrates 45-65% of Calories
 Protein 10-35% of Calories

Dietary Recommendations for Adults

 Consume greater amounts of fruits of vegetables, whole grains and fiber, and low-fat products
 Limiting saturated fat intake, avoiding trans fats, and selecting fish, lean meats and poultry, and
meat alternatives
 Selecting more nutrient-rich food and less nutrient poor food
 Limiting sugar, especially beverages with added sugar and grain-based deserts
 Keeping low sodium
 Getting regular physical activity
 Balancing energy intake with energy expenditure to maintain or achieve a healthy weight
 Water intake:
o Men 3.7Liters / day
o Women 2.7 Liters / day

Physical Activity Guidelines for adults

 Basic Recommendation: 150 minutes of moderate intensity or 75 minutes of vigorous-intensity
weekly
 Moderate or vigorous intensity?
o Take the talk test:
 If you can talk, but not sing, you are doing moderate-intensity activity.
 If you can’t say more than a few words without pausing for a breath, you are doing
vigorous-intensity activity