Skill Fitness and Fitness Programming

1
Chapter 9

• Skill Fitness and Fitness Programming

2
Key Terms
Benefits of Skill-Related Fitness
Performance Tests for Skill-Related Fitness
Specific Exercise Considerations
Exercise-Related Injuries
Exercise and Aging
Leisure-Time Physical Activity
Preparing for Participation in Sports
Periodization

• Skill-related fitness Fitness components
  important for success in skilful activities and
  athletic events

• Components
• Agility
• Balance
• Coordination
• Power
• Reaction time
• Speed

3
Key Terms
Benefits of Skill-Related Fitness
Performance Tests for Skill-Related Fitness
Specific Exercise Considerations
Exercise-Related Injuries
Exercise and Aging
Leisure-Time Physical Activity
Preparing for Participation in Sports
Periodization

• Power Ability to produce maximum force in the
  shortest time
• Reaction time Time required to initiate a
  response to a given stimulus
• Speed Ability to propel the body or part of the
  body rapidly from one point to another

• Agility Ability to change body position and
  direction quickly and efficiently
• Balance Ability to maintain the body in proper
  equilibrium
• Coordination Integration of the nervous and
  muscular systems to produce correct, graceful,
  and harmonious body movements

4
Agility Assessment SEMO Agility Test
9.1

• 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,
  andsidestep 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.

5
Balance AssessmentOne Foot-Stand Test
Benefits of Skill-Related Fitness
Performance Tests for Skill-Related Fitness
Specific Exercise Considerations
Exercise-Related Injuries
Exercise and Aging
Leisure-Time Physical Activity
Preparing for Participation in Sports
Periodization

• 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 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.

6
Coordination Assessment Soda Pop Test
9.2

• 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 round-trip procedure is performed twice for
  one trial.

7
Power Assessment Standing Long Jump
9.3

• 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.

8
Reaction Time Assessment Yardstick Test
Benefits of Skill-Related Fitness
Performance Tests for Skill-Related Fitness
Specific Exercise Considerations
Exercise-Related Injuries
Exercise and Aging
Leisure-Time Physical Activity
Preparing for Participation in Sports
Periodization

• 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.

9
Speed Assessment50-Yard Dash
Benefits of Skill-Related Fitness
Performance Tests for Skill-Related Fitness
Specific Exercise Considerations
Exercise-Related Injuries
Exercise and Aging
Leisure-Time Physical Activity
Preparing for Participation in Sports
Periodization

• Sprint 50 yards as fast as you are able to do so.
• A starter raises one arm and asks, "Are you
  ready?" and the gives the command "go" while
  swinging the raised arm downward as a signal for
  the timer at the finish line to start the
  stopwatch.

10
Percentile Ranks and Fitness Category
forSkill-Related Fitness ComponentsMen
9.1
11
Percentile Ranks and Fitness Category
forSkill-Related Fitness ComponentsWomen
9.2
12
Skill-Fitness Categories
9.3
13
Fitness Training
Benefits of Skill-Related Fitness
Performance Tests for Skill-Related Fitness
Specific Exercise Considerations
Exercise-Related Injuries
Exercise and Aging
Leisure-Time Physical Activity
Preparing for Participation in Sports
Periodization

• One fun aspect of exercise is that you can choose
  from many different activities to promote fitness
• No single activity develops overall fitness
• The extent of contribution to various fitness
  components varies among activities
• You may select one or a combination of activities
  for your fitness program
• The choice of fitness activity should be based on
  personal enjoyment, convenience, and availability

14
Popular Aerobic Activities
Benefits of Skill-Related Fitness
Performance Tests for Skill-Related Fitness
Specific Exercise Considerations
Exercise-Related Injuries
Exercise and Aging
Leisure-Time Physical Activity
Preparing for Participation in Sports
Periodization

• Walking
• Hiking
• Jogging
• Water-deep jogging
• Stair climbing

• Water aerobics
• Cycling
• Spinning
• Cross-training
• Racquet Sports

15
Popular Aerobic Activities
Benefits of Skill-Related Fitness
Performance Tests for Skill-Related Fitness
Specific Exercise Considerations
Exercise-Related Injuries
Exercise and Aging
Leisure-Time Physical Activity
Preparing for Participation in Sports
Periodization

• Aerobics
• High impact
• Low impact
• Moderate impact
• Step aerobics

• Swimming
• Rope skipping
• Cross-country skiing
• In-line skating
• Rowing

16
Critical Thinking
Benefits of Skill-Related Fitness
Performance Tests for Skill-Related Fitness
Specific Exercise Considerations
Exercise-Related Injuries
Exercise and Aging
Leisure-Time Physical Activity
Preparing for Participation in Sports
Periodization

• Sports participation is a good predictor of
  exercise adherence later in life. What previous
  experiences have you had with sports
  participation?
• Were these experiences positive, and what effect
  do they have on your current physical activity
  patterns?

17
Specific Exercise ConsiderationsCardiovascular
Disease
Benefits of Skill-Related Fitness
Performance Tests for Skill-Related Fitness
Specific Exercise Considerations
Exercise-Related Injuries
Exercise and Aging
Leisure-Time Physical Activity
Preparing for Participation in Sports
Periodization

• How much aerobic exercise is required to decrease
  the risk for cardiovascular disease?

• Research has not yet indicated the exact amount
• It appears that 300 calories expanded through
  daily physical activity significantly decreases
  risk
• Clinical data suggest that
• More than 1,500 weekly calories are required to
  stop the progression of atherosclerotic lesions
• Over 2,200 calories per week (the equivalent of 5
  to 6 hours of weekly exercise) are needed for
  regression of lesions

18
Specific Exercise ConsiderationsAsthma
Benefits of Skill-Related Fitness
Performance Tests for Skill-Related Fitness
Specific Exercise Considerations
Exercise-Related Injuries
Exercise and Aging
Leisure-Time Physical Activity
Preparing for Participation in Sports
Periodization

• 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 (EIA)
• 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

19
Specific Exercise ConsiderationsAsthma
Benefits of Skill-Related Fitness
Performance Tests for Skill-Related Fitness
Specific Exercise Considerations
Exercise-Related Injuries
Exercise and Aging
Leisure-Time Physical Activity
Preparing for Participation in Sports
Periodization

• Can people with asthma exercise?

• Gradual warm-up and cool-down are essential
• 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
• Exercising with someone else who understands the
  condition is important
• Always carrying medication to workouts is
  essential

20
Specific Exercise ConsiderationsDiabetes
Benefits of Skill-Related Fitness
Performance Tests for Skill-Related Fitness
Specific Exercise Considerations
Exercise-Related Injuries
Exercise and Aging
Leisure-Time Physical Activity
Preparing for Participation in Sports
Periodization

• What precautions should diabetics take with
  respect to exercise?

• Consult a physician before starting an exercise
  program
• Wear a bracelet that identifies the condition
• For Type 1 diabetics
• Consume 15 to 30 grams of carbohydrates during
  each 30 minutes of intense exercise
• Ingest a carbohydrate snack after exercise

21
Specific Exercise ConsiderationsDiabetes
Benefits of Skill-Related Fitness
Performance Tests for Skill-Related Fitness
Specific Exercise Considerations
Exercise-Related Injuries
Exercise and Aging
Leisure-Time Physical Activity
Preparing for Participation in Sports
Periodization

• ACSM Guidelines

• Burn at least 1,000 calories per week
• Exercise at low-to-moderate intensity 5 days per
  week for 30 minutes each session
• Check blood glucose levels before and after
  exercise
• Schedule exercise 1 to 3 hours after a meal
• Avoid exercise when insulin is peaking

22
Specific Exercise ConsiderationsDiabetes
Benefits of Skill-Related Fitness
Performance Tests for Skill-Related Fitness
Specific Exercise Considerations
Exercise-Related Injuries
Exercise and Aging
Leisure-Time Physical Activity
Preparing for Participation in Sports
Periodization

• ACSM Guidelines

• 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
• Strength train twice per week

23
Specific Exercise ConsiderationsPregnancy
Benefits of Skill-Related Fitness
Performance Tests for Skill-Related Fitness
Specific Exercise Considerations
Exercise-Related Injuries
Exercise and Aging
Leisure-Time Physical Activity
Preparing for Participation in Sports
Periodization

• Is exercise safe during pregnancy?
  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 days of the week
• Exercise at an intensity level between "fairly
  light" and "somewhat hard" using the Rate of
  Perceived Exertion (RPE) scale
• Gradually switch from weight-bearing and
  high-impact activities like jogging and aerobics,
  to nonweight-bearing/lower-impact activities such
  as walking, stationary cycling, swimming, and
  water aerobics

24
Specific Exercise ConsiderationsPregnancy
Benefits of Skill-Related Fitness
Performance Tests for Skill-Related Fitness
Specific Exercise Considerations
Exercise-Related Injuries
Exercise and Aging
Leisure-Time Physical Activity
Preparing for Participation in Sports
Periodization

• Is exercise safe during pregnancy?
  Recommendations for pregnant women with no
  additional risk

• Avoid exercising at an altitude above 6,000 feet
  (1,800 meters) and scuba diving
• Women who are accustomed to strenuous exercise
  may continue to do so in the early stages of
  pregnancy, but should gradually decrease the
  amount, intensity, and exercise mode as pregnancy
  advances
• Pay attention to the bodys signals of discomfort
  and distress and never exercise to
  exhaustionwhen fatigued, slow down or take a day
  off

25
Specific Exercise ConsiderationsPregnancy
Benefits of Skill-Related Fitness
Performance Tests for Skill-Related Fitness
Specific Exercise Considerations
Exercise-Related Injuries
Exercise and Aging
Leisure-Time Physical Activity
Preparing for Participation in Sports
Periodization

• Is exercise safe during pregnancy?
  Recommendations for pregnant women with no
  additional risk

• To prevent fetal injury, avoid activities that
  involve potential contact, 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

26
Specific Exercise ConsiderationsPregnancy
Benefits of Skill-Related Fitness
Performance Tests for Skill-Related Fitness
Specific Exercise Considerations
Exercise-Related Injuries
Exercise and Aging
Leisure-Time Physical Activity
Preparing for Participation in Sports
Periodization

• Is exercise safe during pregnancy?
  Recommendations for pregnant women with no
  additional risk

• 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 or 39.2 C 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)

27
Specific Exercise ConsiderationsPregnancy
Benefits of Skill-Related Fitness
Performance Tests for Skill-Related Fitness
Specific Exercise Considerations
Exercise-Related Injuries
Exercise and Aging
Leisure-Time Physical Activity
Preparing for Participation in Sports
Periodization

• Contraindications to exercise during pregnancy
  stop exercising and seek medical advice if you
  experience any of the following

• Unusual pain or discomfort, especially in the
  chest or abdominal area or
• Cramping, primarily in the pelvic or lower back
  areas
• Muscle weakness, excessive fatigue, or shortness
  of breath
• Abnormally high heart rate or a
  pounding(palpitations) heart rate
• Decreased fetal movement

28
Specific Exercise ConsiderationsPregnancy
Benefits of Skill-Related Fitness
Performance Tests for Skill-Related Fitness
Specific Exercise Considerations
Exercise-Related Injuries
Exercise and Aging
Leisure-Time Physical Activity
Preparing for Participation in Sports
Periodization

• Contraindications to exercise during pregnancy
  stop exercising and seek medical advice if you
  experience any of the following

• Insufficient weight gain
• Amniotic fluid leakage
• Nausea, dizziness, or headaches
• Persistent uterine contractions
• Vaginal bleeding or rupture of the membranes
• Swelling of ankles, calves, hands, or face

29
Specific Exercise ConsiderationsClothing
Benefits of Skill-Related Fitness
Performance Tests for Skill-Related Fitness
Specific Exercise Considerations
Exercise-Related Injuries
Exercise and Aging
Leisure-Time Physical Activity
Preparing for Participation in Sports
Periodization

• 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
• Choose fabrics made from polypropylene, Capilene,
  Thermax, or any synthetic material that wicks
  moisture

30
Specific Exercise ConsiderationsClothing
Benefits of Skill-Related Fitness
Performance Tests for Skill-Related Fitness
Specific Exercise Considerations
Exercise-Related Injuries
Exercise and Aging
Leisure-Time Physical Activity
Preparing for Participation in Sports
Periodization

• How should I dress for exercise in the cold?

• Wear several layers of lightweight clothing (warm
  air is trapped between layers)
• The first layer should wick moisture away
• Next, wear a layer of wool, dacron, or polyester
  fleece
• The outer layer should be waterproof,
  wind-resistant, and breathable
• Use a ski or face mask to protect the face
• In extreme cold, insulate exposed skin with
  petroleum jelly

31
Specific Exercise ConsiderationsHeat
Benefits of Skill-Related Fitness
Performance Tests for Skill-Related Fitness
Specific Exercise Considerations
Exercise-Related Injuries
Exercise and Aging
Leisure-Time Physical Activity
Preparing for Participation in Sports
Periodization

• What are the guidelines for exercise inthe heat?

• Heat is defined as an air temperature above 90 F
  with a relative humidity above 60 or a wet-bulb
  globe thermometer reading above 82.4 F
• Only minimal clothing is necessary during
  exercise in the heat

32
Specific Exercise ConsiderationsHeat Cramps
Benefits of Skill-Related Fitness
Performance Tests for Skill-Related Fitness
Specific Exercise Considerations
Exercise-Related Injuries
Exercise and Aging
Leisure-Time Physical Activity
Preparing for Participation in Sports
Periodization

• Symptoms include cramps, spasms, muscle twitching
• To relieve heat cramps stop exercising, get out
  of the heat, massage the painful area, stretch
  slowly, drink plenty of fluids (you may use
  water, fruit drinks, or electrolyte beverages)

33
Specific Exercise ConsiderationsHeat Exhaustion
Benefits of Skill-Related Fitness
Performance Tests for Skill-Related Fitness
Specific Exercise Considerations
Exercise-Related Injuries
Exercise and Aging
Leisure-Time Physical Activity
Preparing for Participation in Sports
Periodization

• Symptoms include fainting dizziness profuse
  sweating cold, clammy skin weakness headache
  rapid, weak pulse
• Stop and find a cool place to rest the person if
  conscious, provide cool water to drink (do not
  give water to an unconscious person)
• Loosen or remove clothing and rub body with a
  cool, wet towel, or ice packs
• Place person in a supine position with the legs
  elevated8 to 12 inches
• If not fully recovered in 30 minutes, seek
  immediatemedical attention

34
Specific Exercise ConsiderationsHeat Stroke
Benefits of Skill-Related Fitness
Performance Tests for Skill-Related Fitness
Specific Exercise Considerations
Exercise-Related Injuries
Exercise and Aging
Leisure-Time Physical Activity
Preparing for Participation in Sports
Periodization

• Symptoms include
• Disorientation
• Warm, dry skin
• No sweating
• Rapid, full pulse
• Vomiting
• Diarrhea

35
Specific Exercise ConsiderationsHeat Stroke
Benefits of Skill-Related Fitness
Performance Tests for Skill-Related Fitness
Specific Exercise Considerations
Exercise-Related Injuries
Exercise and Aging
Leisure-Time Physical Activity
Preparing for Participation in Sports
Periodization

• 104105 F body temperature
• Individual may feel a cold sensation in the trunk
  of body, goose bumps, nausea, throbbing in the
  temples, and numbness in the extremities
• May become incoherent
• 105107 F body temperature
• Disorientation, loss of fine-motor control, and
  muscular weakness set in
• 106 F and above
• Serious neurologic injury and death may be
  imminent

36
Specific Exercise ConsiderationsHeat Stroke
Benefits of Skill-Related Fitness
Performance Tests for Skill-Related Fitness
Specific Exercise Considerations
Exercise-Related Injuries
Exercise and Aging
Leisure-Time Physical Activity
Preparing for Participation in Sports
Periodization

• Requires immediate emergency medical attention
  proper initial treatment of heat stroke is
  critical
• Request help and get the person into a cool,
  humidity-controlled place
• While waiting to be taken to emergency room, keep
  individual in semi-seated position, spray body
  with cool water and rub with cool towels place
  cold packs in areas with abundant blood supply
• In any case of heat-related illness, if the
  person refuses water, vomits, or starts to lose
  consciousness, call for an ambulance immediately
  (911)

37
Exercise-Related Injuries
Benefits of Skill-Related Fitness
Performance Tests for Skill-Related Fitness
Specific Exercise Considerations
Exercise-Related Injuries
Exercise and Aging
Leisure-Time Physical Activity
Preparing for Participation in Sports
Periodization

• The four most common causes of injuries
• High-impact activities
• Rapid conditioning programs
• Improper shoes or training surfaces
• Anatomical predisposition

38
R.I.C.E.
Benefits of Skill-Related Fitness
Performance Tests for Skill-Related Fitness
Specific Exercise Considerations
Exercise-Related Injuries
Exercise and Aging
Leisure-Time Physical Activity
Preparing for Participation in Sports
Periodization

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

39
Reference Guide for Exercise-Related Problems
9.5
40
Aging Exercise
Benefits of Skill-Related Fitness
Performance Tests for Skill-Related Fitness
Specific Exercise Considerations
Exercise-Related Injuries
Exercise and Aging
Leisure-Time Physical Activity
Preparing for Participation in Sports
Periodization

• Physical activity provides psychological and
  physical benefits to older adults
• Regular physical activity promotes functional
  independence
• Cardiorespiratory endurance training helps to
  increase physical capacity, decrease the risk for
  disease, improve health status, and increase life
  expectancy
• Strength training decreases the rate at which
  strength and muscle mass are lost
• Recommended body composition is best maintained
  through a regular physical activity program

41
Aging Exercise
Benefits of Skill-Related Fitness
Performance Tests for Skill-Related Fitness
Specific Exercise Considerations
Exercise-Related Injuries
Exercise and Aging
Leisure-Time Physical Activity
Preparing for Participation in Sports
Periodization

• Maximal oxygen uptake in nonexercisers decreases
  at twice the rate of regular exercisers
• Strength gains close to 200 have been found in
  previously inactive adults over age 90
• Improved flexibility enhances mobility skills,
  promoting independence because it helps older
  adults successfully perform activities of daily
  living

42
Active Leisure Time
Benefits of Skill-Related Fitness
Performance Tests for Skill-Related Fitness
Specific Exercise Considerations
Exercise-Related Injuries
Exercise and Aging
Leisure-Time Physical Activity
Preparing for Participation in Sports
Periodization

• Use free time to participate in physical
  activities
• Leisure walking and hiking
• Gardening and yard work
• Occupational work and chores
• Moderate-intensity sports, such as tennis, table
  tennis, badminton, golf or croquet

43
Preparing for Participation in Sports
Benefits of Skill-Related Fitness
Performance Tests for Skill-Related Fitness
Specific Exercise Considerations
Exercise-Related Injuries
Exercise and Aging
Leisure-Time Physical Activity
Preparing for Participation in Sports
Periodization

• Sports participation Get fit to play, do not
  play to get fit
• Base fitness conditioning (at least 6 weeks)
• Cardiorespiratory endurance
• Muscular strength and endurance
• Muscular flexibility
• Body composition
• Sport-specific conditioning (a minimum of 4
  weeks)
• Aerobic/anaerobic requirements
• Interval training
• Specific strength requirements
• Range of motion requirements
• Periodized training

44
Key Terms
Benefits of Skill-Related Fitness
Performance Tests for Skill-Related Fitness
Specific Exercise Considerations
Exercise-Related Injuries
Exercise and Aging
Leisure-Time Physical Activity
Preparing for Participation in Sports
Periodization

• 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

• Volume The total amount of training performed in
  a given work period (day, week, month, or season)
• Periodization A training approach that divides
  the season into cycles, each of which includes a
  systematic variation in intensity and volume of
  training to enhance fitness and performance

45
Sample Sequence of Periodized Training
9.7
46
Critical Thinking
Benefits of Skill-Related Fitness
Performance Tests for Skill-Related Fitness
Specific Exercise Considerations
Exercise-Related Injuries
Exercise and Aging
Leisure-Time Physical Activity
Preparing for Participation in Sports
Periodization

• In your own experience with personal fitness
  programs throughout the years, what factors have
  motivated you and helped you the most to stay
  with the program?
• What factors have kept you from being physically
  active, and what can you do to change these
  factors?

47
You can do it!
Benefits of Skill-Related Fitness
Performance Tests for Skill-Related Fitness
Specific Exercise Considerations
Exercise-Related Injuries
Exercise and Aging
Leisure-Time Physical Activity
Preparing for Participation in Sports
Periodization

• Once proper exercise, nutrition, and behavioral
  modification guidelines are understood
  implementing a fitness lifestyle program is not
  as difficult as you think
• With adequate preparation and personal behavioral
  analysis, you are now ready to design, implement,
  evaluate, and adhere to a lifetime fitness
  program that will enhance your functional
  capacity and zest for life

48
End of Chapter