Benefits of Fitness

Fitness affects: physical, mental,

intellectual, and social health.

Fitness of the past:

Exercise was a part of everyday life. Being fit was necessary for survival.

We looked for ways to make life easier

Examples:

Americans Sedentary life-

styles

Exercise Your: Physical Health (Benefits):

Strong body, reduce: fatigue & stiffness Nervous system: skillful movements, improve

reaction time, mental performance improves. Cardiovascular system: heart gets stronger *Weight control: (1 out of 3 Americans are

overweight, metabolism increases during exercise.

--If you take in fewer calories than you burn, you lose weight.

--If you take in more calories than you burn, you gain weight.

Mental Health (Benefits):

-sense of pride, and accomplishment -positive self esteem, feel better about self -helps you deal with emotions and stress -offers a form of relaxation, outlet for anger

and frustration

Social Health (Benefits):

opportunity to meet people working out with friends is enjoyable provides motivation

Basic Components of Physical Fitness

Fitness: ability to carry out daily tasks easily and have enough reserve energy to respond to

unexpected demands.

Body composition:

• The percent of fat, lean muscle, bone, connective tissue, water, and so forth in the body.

Flexibility

• The ability to move a body part through a full range of motion.

Muscular strength

• The ability to exert force against resistance.

Muscular endurance

• The ability of muscles to keep working over a period of time without causing fatigue.

Cardiorespiratory endurance

• The ability of the heart lungs, and blood vessels to send fuel and oxygen to the body’s tissues during long periods of vigorous activity.

Fitness Testing

Resting Heart Rate71 and below Excellent

72 – 84 Beats per minute Average

85 + beats per minute Below average

A young athlete at the top of his or her form may have a resting heart rate as low as 40 beats

a minute.

Body composition

-follow directions on sheet

-it is different for men and women

-read tape measure accurately

How To Measure Your Body Fat - Males

How To Measure Your Body Fat -Females

Body Composition

Males Females

Under-fat Below 10% Below 15%

Ideal 11 – 18% 16 – 23%

Over-fat 19 – 24% 24 – 29%

Obese Above 25% Above 30%

3 minute step test

-keep hands out of pockets

-easy pace

-listen to instructions

Pulse Recovery Rate

Scoring (number of heartbeats)

Rating

70 – 8081 – 105

106 – 119120 – 130

131 or more

ExcellentGood

AverageFairPoor

3 minute step test

Sit and reach test-keep knees flat

-do not bounce

-hold until number is called

Body Flexibility

Males Females Rating

Upper body strength/endurance

-flat back

-elbows stop at 90 degrees

Abdominal strength/endurance (1 minute)

-place arms across chest

-Do not do a full sit up

-go half way up, then down

Muscle Strength & Endurance

Males Females Rating

CONSTRUCTINGCONSTRUCTING AN EXERCISE PROGRAM AN EXERCISE PROGRAM

2 types of exercise

Aerobic

Anaerobic

Aerobic exercise

• Vigorous activity that uses continuous oxygen.

• Increases the lung’s capacity to hold air• The heart becomes a stronger and more

efficient pump

Anaerobic exercise

• Intense physical activity in which the body’s supply of oxygen to produce energy does not meet the demand.

3 COMPONENTS OF AN 3 COMPONENTS OF AN EXERCISE SESSIONEXERCISE SESSION

1. Warm-up: preparing muscles for the work that is to come.

A. stretch (slow and smooth)

B. start exercise slowly (5 minutes)

*warming up allows pulse rate to increase gradually.

2. Workout:

The F.I.T.T. Formula

Frequency- three to five times per week.

Intensity- 70 to 85 percent of maximum heart rate.

Time- at least 20 to 30 minutes per session

Type- Aerobic activities such as jogging, bicycling, swimming, or walking.

TARGET HEART TARGET HEART RATERATE

T.H.R is 70 – 85% of maximum heart rate (M.H.R)

220 – age = maximum heart rate.

M.H.R (x) .85 = highest part of T.H.R

M.H.R (x) .70 = lowest part of T.H.R

3.3. Cooling down Cooling down: gradually decrease activity: gradually decrease activity

-Blood pooling: muscles relax suddenly after exercise. Causes light headedness, fainting, and sore muscles.

AvoidingAvoidingInjuryInjury

INJURIES MOST OFTEN OCCUR INJURIES MOST OFTEN OCCUR WHEN THE BODY IS NOT WHEN THE BODY IS NOT

PREPARED FOR THE DEMANDS PREPARED FOR THE DEMANDS

PLACED ON ITPLACED ON IT

THE MOST COMMON INJURIES FROM EXERCISE ARE TO THE MUSCULAR AND SKELETAL

SYSTEMS.

est

ce

ompress

levate

Common Injuries:Common Injuries:Sprain:Sprain: injury to injury to tissues surrounding a tissues surrounding a joint joint – symptomssymptoms: severe : severe

pain, swelling, and pain, swelling, and difficulty moving difficulty moving

– treatmenttreatment: apply : apply cold packs or ice, cold packs or ice, elevate elevate

Bruise:Bruise: an an injury to tissue injury to tissue under the skinunder the skin – apply ice to apply ice to

reduce swelling reduce swelling and limit and limit discoloration.discoloration.

Strain:Strain: when when muscles are muscles are overworked.overworked. – symptoms:symptoms: very very

sore muscles sore muscles after workoutafter workout

– treatment:treatment: ice ice and restand rest

– prevention:prevention: warm up, warm up, stretch, gradual stretch, gradual levelslevels

Tendonitis:Tendonitis: occurs when a occurs when a tendon (the tendon (the connective tissue connective tissue of the muscle and of the muscle and bones) is bones) is stretched or torn.stretched or torn. – treatmenttreatment: stop : stop

the activity and the activity and rest, cold packsrest, cold packs

Weight training• ISOMETRIC: muscular strength with little or

no movement of body part.

• ISOTONIC: develop muscular strength with repeated movements using weights

• ISOKENETIC: muscular strength when resistance is moved through an entire range of motion.