FITNESS & NUTRITION UNITWhy is fitness & nutrition SO important?

http://www.youtube.com/watch?v=vCORDl4bqDE

Brainstorm: In groups of 3 or 4 come up with as many benefits of regular physical activity as you can think of!

Select someone to write all your groups ideas down.

You have 10 minutes!

Benefits of Regular Physical Activity:

PhysicalCondition of your body

SocialRelationships

MentalDealing w/problems = Emotions

Increases/Improves: StrengthEndurance Bone Strength/Density EnergyHealth & Lung EndurancePosture SleepLife Expectancy Decreases:Illnesses/SicknessBlood PressureBody Fat

Provides opportunities to meet new peopleShare in a common goalDevelop a strong connection or bond with othersTime to be with friendsLearn about teamworkLearn compromise

Improves psychological well-beingMoodConfidenceSelf-Esteem Self-ImageAlertnessReduces Stress

Benefits of Regular Physical Activity

Set challenging but realistic goals Choose exercises to best help you reach your

goals Begin exercising at a comfortable level Do a variety of exercises Follow the Training Principles:

◦ Principle of Warm up◦ Principle of Cool down◦ Principle of Specificity◦ Principle of Overload◦ Principle of Progression◦ Principle of Fitness Reversibility

Creating a Fitness Plan:

TRAINING

PRINCIPLES

Warm-up5-10 minutes of easy exercise to warm and

stretch muscles & increase blood flow Overload

Workout must include exercise beyond what is

usually done to gain additional fitness

benefits

Progression Amount and intensity

of exercise in a workout must be

increased graduallyCool-Down5-10 minutes of reduced

exercise to help the heart rate & breathing rate, temperature, & circulation return to

normal

Fitness Reversibility

Fitness Benefits are lost when training

stops

SpecificityA workout shouldinclude a specific

type of exercise to gain the desired fitness benefit

Your Exercise Prescription Very similar to a medical prescription.

A medical prescription will include the name of the medicine, the dose needed, and how often the medicine should be taken.

The exercise prescription is a breakdown of how often you need to work, how hard, the length of time per session, and the type of activity or exercise performed. These factors of exercise prescription are referred to as the principles of training or FITT principles.

Exercise Prescription

The F.I.T.T. Principle/FormulaDEFINITION: Guidelines that help you set up a workout routine to fit your goals and fitness level

Help you get the most out of your exercise program

FREQUENCY Refers to the number of times per week you engage in physical activity or exercise.

HOW OFTEN

INTENSITY Refers to the difficulty or exertion level of your physical activity or exercise.

HOW HARD Target Heart Rate 220-Age

TIME Refers to the duration of a single workout, usually measured in minutes or hours.

HOW LONG

TYPE Refers to the particular type of physical activity or exercise you choose to do.

WHAT KIND

Exercise is planned, structured and repetitive bodily movement done to improve or maintain one or more of the 5 components

2 main kinds of exercise: ◦ Aerobic◦ Anaerobic

Consists of 5 components of Health Related Fitness

Physical Fitness

Body’s ability to perform activity and to meet the demands of daily living while being energetic and alert.

AEROBIC EXERCISE

Anaerobic means “without air” or “without oxygen.” Anaerobic exercise is short-lasting, high-intensity activity,

where your body’s demand for oxygen exceeds the oxygen supply available.

Anaerobic exercise relies on energy sources that are stored in the muscles and, unlike aerobic exercise, is not dependent on oxygen from (breathing) the air.

Examples include: heavy weight-lifting, all types of sprints (running, biking, etc.), interval training, or any rapid burst of hard exercise.

ANAEROBIC EXERCISE

Cardio-Respiratory Endurance Muscular Strength Muscular Endurance Flexibility Body Composition

Health Related Fitness - the ability of the heart, lungs, muscles, & joints to function optimally.

5 Components of Health-Related Fitness

• The ability of the circulatory and respiratory systems to supply oxygen during continuous physical activity

• Helps your heart and lungs function more efficiently and improved your metabolic rate

Cardio-Respiratory Endurance

Frequency◦ 3-5 times per week

Intensity◦ 60-85% of target heart rate zone

Time◦ 20-60 minutes per session

Type◦ Any aerobic activity that increases heart rate

Cardio-Respiratory Endurance

Examples of Exercises to Improve

Cardio-Respiratory Endurance Running/Pacer Jumping Rope Soccer Ultimate Football Biking Dancing Lance Armstrong-Tour de France

◦ http://www.youtube.com/watch?v=FXPXHK7I1iQ

Muscular Strength The maximum amount of force a muscle can

produce in a single effort

How much you can lift, pull, push

How much power or force can you exert

ANEROBIC EXERCISE

Frequency◦ 2-4 times per week

Intensity◦ Heavier weight with less repetitions

Time◦ 30-60 minutes per session

Type◦ Anaerobic activities such as weight room

Muscular Strength

Examples of Exercise to Improve

Muscular Strength Weights -Max lifting

◦ Squats◦ Deadlift◦ Bench Press

Push-ups Pull-ups World’s Strongest Man

◦ http://www.youtube.com/watch?v=7mqSqwGJAMg

Muscular Endurance Ability of the muscles to perform

physical tasks over a period of time without becoming fatigued

Frequency◦ 2-4 times per week

Intensity◦ Light weights, numerous reps

Time◦ 30-60 minutes per session

Type◦ Any activity allowing muscles to perform a

physical task for a period of time

Muscular Endurance

Examples of Exercise to Improve

Muscular Endurance Weights Running/jogging Swimming Cycling Pilates/Yoga Push-up & Curl-up tests Triathlons and Decathlons Ironman Race

◦ http://www.youtube.com/watch?v=WEoSdRvJQ0Q

Flexibility The ability to bend and move the joints through a full range of

motion.

Benefits of good flexibility:

◦ Improved Performance ◦ Decreased Injury Risk◦ Reduced Muscle Soreness◦ Improved Posture◦ Reduced Risk of Low Back Pain◦ Increased Blood and Nutrients to Tissues◦ Improved Muscle Coordination◦ Enhanced Enjoyment of Physical Activities

Frequency◦ Daily stretching

Intensity◦ Stretch muscles and hold beyond its normal length at a

comfortable stretch Time

◦ Hold each stretch 10-15 seconds; stretch 15-30 minutes daily

Type◦ Stretching allowing full range of motion

Flexibility

Examples of Exercise to Improve Flexibility

Dynamic Stretching Static Stretching Pilates Yoga Gymnastics Gabby Douglass

◦http://www.youtube.com/watch?v=bmWICdhvyJw&feature=relmfu

Body Composition Body Composition is the percentage of body fat compared to the

percentage of lean muscle tissue.

A body composition within the recommended range suggests you have less risk of developing obesity-related diseases such as diabetes, high blood pressure, and even some cancers.

When we drop below the minimal recommended levels of essential fat, we negatively affect the delivery of vitamins to the organs, the ability of the reproductive system to function, and overall well-being.

Body Composition can be measured in different ways:◦ Body Mass Index (BMI)◦ Waist to Hip Ratio (WHR)◦ Skinfold Caliper Test

Body Composition

Can be done at almost any age throughout life

Can be done at almost any fitness level Some requires little/no equipment Some can be low to no cost

◦ Examples: Swimming Running/Jogging Walking Cross County Skiing Golf Biking Martial Arts

Lifetime Fitness Sports & Activities