msl 101, lesson 8: health & fitness health & fitness

MSL 101, Lesson 8: Health & Fitness

Health & Fitness

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MSL 101, Lesson 8 : Health & Fitness

Rev. Apr 2006

Components of Physical Fitness

Cardiovascular Health Muscular Strength & Endurance Flexibility Body composition

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MSL 101, Lesson 8 : Health & Fitness

Rev. Apr 2006

Principles of Exercise

P – Progression

R – Regularity

O – Overload

V – Variety

R – Recovery

B – Balance

S - Specificity

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MSL 101, Lesson 8 : Health & Fitness

Rev. Apr 2006

FITT

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MSL 101, Lesson 8 : Health & Fitness

Rev. Apr 2006

Frequency

Number of workouts performed each week

Guidelines:

cardiovascular 3 to 5

strength 2 to 3

calisthenics workouts 2 to 5

flexibility workouts 3 to 6

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MSL 101, Lesson 8 : Health & Fitness

Rev. Apr 2006

Intensity Measurements

% Max HR RPE 55 9 very light

65 12 moderate

70 13 somewhat hard

80 15 hard

90 17 very hard

95 19 very, very hard

100 20 maximal

TypicalTrainingZone

Max HR = 220 - your age 60% Max HR = Max HR x 0.60 -- 85% Max HR = Max HR x 0.85

THR Zone = 60% to 85% of Max

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MSL 101, Lesson 8 : Health & Fitness

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Type

Variation adds physical and psychological benefits

Wide range of sport specific and cross training options

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MSL 101, Lesson 8 : Health & Fitness

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Time Duration of total exercise Interval lengths Rest periods

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MSL 101, Lesson 8 : Health & Fitness

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Safety First! Medical status Injury prevention Early injury treatment

ProtectRestIceCompressionElevation

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MSL 101, Lesson 8 : Health & Fitness

Rev. Apr 2006

Smart Training Proper progression Warm-up Stretching Mechanics Healthy Diet

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MSL 101, Lesson 8 : Health & Fitness

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Nutrition and Diet

Ensure optimal health, fitness and physical performance

Maintain military readiness Achieve peak performance

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MSL 101, Lesson 8 : Health & Fitness

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MSL 101, Lesson 8 : Health & Fitness

Rev. Apr 2006

AVOID! Alcohol - Causes severe dehydration and

decreases performance Amphetamines - Increases heart rate and

blood pressure; may cause dizziness, stomach upset, irritability, insomnia, and death

Tobacco - Increases heart rate and blood pressure, leading to decreased performance; long term health risks

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MSL 101, Lesson 8 : Health & Fitness

Rev. Apr 2006

Establish Personal Health & Fitness Goals

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