PATHFIT-1 (Midterms) lean muscle although they gain fat more

easily than ectomorphs.

Lecture 1: THE 4 BODY TYPES
Characteristics of Mesomorph:
– Bodies come in different shapes and sizes, – naturally muscular
influenced by a person’s frame and – symmetrical build
composition. This is part of what makes every – athletic
human unique. Some bodies are curvier, some – strong
have broad shoulders, and some have more – well-defined muscles
musculature. – rectangular-shaped physique (V-shape)
– People usually have a defined body type – broad shoulders and relatively narrow waist
after puberty, but this can change based on – proportional limbs (as slim as ectomorphs
activity level, dietary habits, and other major nor as big as endomorphs)
lifestyle and hormonal changes. – easy to gain muscle
– easier to gain body fat than ectomorphs
– In the 1940s, psychologist William H. – strong bone structure
Sheldon introduced the concept of different
body types, or somatotypes. Endomorph
– naturally broad and thick. Their body
Ectomorph structure is one of a wider waist and larger
– usually comprised of a slim, sleek body bone structure. They are heavily muscled, yet
frame with small shoulders and hips. Due to carry extra body fat around the midsection.
their quick metabolism, they often find weight – because of low carbohydrate tolerance
and muscle gain more difficult than the and insulin dominant characteristics, they
mesomorphic or endomorphic body types. often find it very difficult to lose body fat,
– these are the people whose body is thyroid especially, especially in the central region
dominant, meaning they have a fast (abdominal and lower back).
metabolism and a higher carbohydrate
tolerance. Characteristics of Endomorph:
– soft round body
Characteristics of Ectomorph: – shorter, “stocky” build
– small frame and bone structure – large amount of fat accumulation
– thin – round physique
– long and stringy muscles – thick arms and legs
– flat chest – difficult to lose body fat
– thin shoulders with little width – low muscle definition due to adipose tissue
– difficulty to gain weight – slow metabolism
– difficulty building muscle
– fast metabolism Combination of Body Types
– low body fat – This type is a combo of two of each, and
– narrow frame (“pencil frame”) rarely a combination of all three of the body
Mesomorph types. People that are around you are most
– naturally muscular and have broad chests, likely a combination of different body types.
narrow waists, and powerful posture. They Ecto-Mesomorphs
are seen as natural athletes, and putting even – these combinations are increasingly
the slightest effort into getting fit yields common, especially in the athletic world,
sizeable results for this body type. where this physique is prized for being
– they are somewhat in between the aesthetically appealing.
ectomorph and the endomorph, and as such, – for men and women alike, ecto-
display qualities from both. mesomorphs tend to have the “fitness model”
– they easily build muscle because they tend look.
to be testosterone and growth-hormone
dominant, meaning they tend to hold on to
Characteristics of Ecto-Mesomorphs: some multi-joint workout or sports like tennis
– muscular with V-shaped torso which work your whole body. Also, watch
– wide upper back your nutrition, because theory has it the
– developed chest and shoulders mesomorphs will gain weight quickly if their
– narrow waist eating plan contains too many calories from
– lean and agile high-fat, high-sugar foods.
– with strong looking arms and legs
Tips for Ectomorphs:
Meso-Endomorphs – naturally long and lean, you might find it
– according to research, this is the most hard to gain weight and increasing your
common combination. Many bodybuilders exercise can mean you lose fat and end up
and contact sports athletes like football skinnier than you want to be. Try to include
players have this body type. compound exercises which use more than
one joint or muscle group. Eating clean carbs
Characteristics of Meso-Endomorphs: such as sweet mash potato will help make
– thick arms and legs sure you do not lose weight as you work out
– boxy chest and mid-section more.
– looks powerful but is not chiseled (this may
be partly because people with this body type
tend to retain water and a layer of fat on top
of their muscles)

Ecto-Endomorphs
– this is usually a behaviorally acquired body
type – basically, someone who is really an
ectomorph has added significant body fat,
whether it is from poor eating habits,
sedentary ways, or a combination of these
less-than-stellar habits.
– to improve fitness, body composition, and
health, the most efficient plan for this type
involves resistance training and high-intensity Lecture 2: PRINCIPLES OF FITNESS
cardio, both of which promote muscle growth
1. Individualization – exercise should be
and stimulate metabolism.
specific to the individual completing the
Characteristics of Ecto-Endomorphs: training.
– long limbs and a smaller bond structure 2. Specificity – exercise should be specific
– soft midsections to the client’s goals, needs, and
– droopy chests capabilities.
– flabby upper arms and legs from sheer 3. Overload – exercise should overload the
neglect body in order for a positive adaptation to
occur.
Tips for Endomorphs: ➢ F.I.T.T. Principles – frequency,
– you find it easier to gain muscle when you intensity, time, type
integrate resistance activity into your exercise 4. Progressive Overload – exercise needs
plan. Circuit training should work well for you to continually overload the body if positive
and make sure you include cardio work in adaptations (change) are to continue to
your fitness regime so that you maintain the take place.
right level of body fat. 5. Variety – exercise needs to be varied for
Tips for Mesomorphs: optimal adaptation to occur, avoiding
– you are lucky enough to be predisposed to boredom, overuse, injury, or hitting a
a naturally athletic build and your body will plateau.
typically respond well to weigh training and 6. Rest and Recovery – required to allow
you will see the changes fast. Try to include the body time to adapt to exercise.
7. Reversibility – if you do not use it, you flexibility. Being more flexible can make it
lose it. easier for you to do many everyday activities.
8. Maintenance – fitness can be maintained Stretching can also improve the range of
by altering the F.I.T.T. principle. motion of the joints. And stretching may help
9. Ceiling – room for positive development with better posture. Regular stretching can
decreases the fitter you become. even help lessen stress and tension.
10. Interference – training contrasting fitness
components at the same time can reduce
adaptation (results) in both.

Elements of Exercise

1. Aerobic Fitness – also known as

cardiovascular activity, is the core of most
fitness training programs. Aerobic activity or
exercise causes you to breathe faster and
more deeply. The breathing boosts how much
oxygen is in the blood. The heart will beat
faster, which sends more blood flow to the
muscles and back to the lungs.

2. Strength Training – also known as

resistance training, is another key part of a
fitness training plan. Muscular fitness can help
you increase bone strength and muscle
fitness. And it can help you stay at a healthy
weight or lose weight. It also can improve your
skills in doing everyday activities.

3. Core Exercises – the muscles in the

stomach area, also called abdomen, lower
back, and pelvis, are known as the core
muscles. Core muscles hep protect the back
and connect upper and lower body
movements. Core strength is a key part of a
well-rounded fitness training program. Core
exercises help train the muscles to support the
spine in the back. And they help to use the
upper and lower body muscles more
effectively. So, what counts as a core
exercise? A core exercise is any exercise that
uses the trunk of the body without support.
Some core exercises are bridges, planks, sit-
ups, and fitness ball exercises.

4. Balance Training – anyone can be helped

by balance training. It can help steady, or
stabilize the core muscles. Try standing on one
leg for longer periods of time to improve your
stability.

5. Flexibility and Stretching – flexibility is an

important piece of physical fitness. Aim to have
stretching and flexibility activities in a fitness
plan. Stretching exercises can help increase