Physical activity
any bodily movement produced by contracting skeletal muscles (voluntary muscle contractions), with a concomitant increase in
energy expenditure.
Static/isometric contractions
produce no change in the affected joint angle, such as seen when pressing against a wall. With static contractions, muscle strength is gained in only one joint position, not across a range of motion, which limits the application of the strength. In addition, static strength gains are lost very quickly if not practiced daily
Dynamic/isotonic contractions
produces a change in the affected joint angle, such as a squat causing a change in knee angle or a pull-up resulting in a change in elbow angle.
Dynamic movement also allows muscle strength gains to occur across the full range of motion and can better mimic daily activities or sporting movements, each of which can be characterized as displays of functional strength
typical barriers to physical activity
- time
- motivation
- lack of enjoyment
- fear of injury
- lack of support
Physical fitness
a set of attributes that people have or achieve that relates to the ability to perform physical activity”
Components of physical fitness
cardiorespiratory endurance; muscle strength, endurance, and power; flexibility; agility; balance; reaction time; and body composition.
Health-related fitness
- subcomponent of physical fitness.
- Although health- and performance-related fitness share certain attributes, they tend to appeal to individuals with very different interests and needs.
- cardiorespiratory fitness
- muscular endurance
- muscular strength
- flexibility
- body composition
Skill-related fitness
comprises agility, balance, coordination, power, reaction time, and speed and can result in an increased desire to participate in physical activities. Overall, skill-related fitness contributes to one’s ability to function in a more skilled and efficient manner
Benefits of physical activity
- significant weight
- reduction reduced risks of
- Type 2 diabetes
- hypertension
- CVD
- colon cancer
- all-cause mortality
Risk of exercise
-cardiac events(for those who workout infrequently)
-musculoskeletal injury
-
Minimizing musculoskeletal injury
- Be diligent in choosing exercise modes and prescribing exercise that are based on an individual’s current fitness level and desires, along with any past exercise experiences.
- Start at a low level of intensity, frequency, and duration and progress slowly.
- Be aware and make clients aware of early signs of potential injury (i.e., increasing muscle soreness, bone and joint pain, excessive fatigue, and performance decrements). When noted, take appropriate precautions, which may include temporarily ceasing the activity, more frequent rest days, or simply decreasing the frequency, intensity, or duration of exercise.
- Set realistic exercise goals to avoid over exercising
