fitness basics
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Fitness Basics. Health Related Fitness Components Cardiorespiratory fitness Muscular strength Muscular endurance Flexibility Body composition FITT Principle Warm Up Cool Down Basic Principles of Fitness. Objectives. - PowerPoint PPT PresentationTRANSCRIPT
Fitness Basics
Health Related Fitness Components Cardiorespiratory fitness Muscular strength Muscular endurance Flexibility Body composition
FITT Principle Warm Up Cool Down Basic Principles of Fitness
Objectives Identify the five components of health-related fitness and describe the importance of each.
Describe the benefits of cardiorespiratory fitness and how you can improve and maintain it throughout your life.
Describe the differences between muscular endurance and muscular strength.
Identify basic types of stretches and their importance to overall health.
Use a variety of resources to stay physically active throughout school.
Understand how to stay physically active throughout your adult life.
Standards
PEHS.1: Demonstrates competency in motor skills and movement patterns needed to perform a variety of physical activities.
PEHS.2: Demonstrates understanding of movement concepts, principles, strategies, and tactics as they apply to the learning and performance of physical activities.
PEHS.3: Participates regularly in physical activity.
Physical Activity, Exercise, and Physical Fitness
Physical activity Moving your body
Exercise Moving your body for a purpose
Physical fitness A way of measuring how well the body can perform moderate to vigorous levels of physical activity without becoming overly tired
Skill-related fitness Involves agility, balance, coordination, speed, power, and reaction time
Health-related fitness The ability of the body to carry out everyday activities without excessive fatigue and with enough energy left for emergencies
Physical Activity, Exercise, and Physical Fitness
Health-Related Fitness Components
Cardiorespiratory fitness Muscular strength Muscular endurance Flexibility Body composition
FITT Principle
Frequency How often you do physical activity in a week
Intensity How hard you’re working while performing the activity
Time How long you’re doing the activity
Type What type of activity you’re doing
Warm-Up and Cool-Down
The warm-up prepares the body to gradually go from a resting state to a state of exertion or exercise.
The cool-down gradually takes the body from a state of exertion or exercise back to a resting or near resting state.
Basic Principles of Fitness
Overload Muscles adapt quickly to new requirements
Progression To see consistent improvements you need to progressively increase exercise
Specificity Exercise needs to target the training effect you want
Reversibility The fitness improvements you make through physical activity aren’t permanent
Cardiorespiratory Fitness
Definition (aerobic endurance, aerobic fitness) Refers to the ability of the heart and lungs to efficiently deliver oxygen and nutrients to the muscles and cells by way of the bloodstream
Cardio Heart
Respiratory Lungs
Guidelines
Goal To expend (burn) 150 to 400 calories in physical activity per day
Minimum 1000 calories per week
Frequency
American College of Sports Medicine (ACSM) recommends 3 to 5 days a week
Intensity
For most people intensities within the range of 60 to 80 percent of their heart rate reserve (HRR) are good enough to bring improvements in cardiorespiratory fitness (ACSM 2006)
Time
You need to exercise for at least 30-minutes a day at moderate intensity on 3 to 5 days of the week to get the most benefit from cardiorespiratory training
You can do shorter bouts--10 minutes or so--several times a day to accumulate the total recommended minutes
Type Aerobic
In the presence of oxygen Any type of rhythmic activity that can be sustained for at least 20 minutes and uses large muscle groups is aerobic
Brisk walking, cycling, swimming
Anaerobic Without oxygen High intensity activity that can’t be sustained for long
Sprinting, weight training
Determining Intensity
Heart rate The higher the intensity, the higher the heart rate
ACSM recommends exercising at a target heart rate (THR) of 60 to 80 percent of HRR to get cardiorespiratory fitness benefits
How do I determine my maximum heart rate and range?
220 minus your age To find your exercise range you need to multiply the percentage you want to exercise at by your maximum heart rate
Muscular Strength and Endurance
Muscular strength The capacity of the muscle to exert force against resistance
Muscular endurance The capacity of the muscle to exert force repeatedly against resistance
Muscle burns calories even at rest, so the more muscle you have, the more calories you burn throughout the day.
Having fit muscles improves physical appearance and self-esteem.
Muscular Strength and Endurance
Resistance Training Exercise that uses free weights, bands, machines, and body weight to put resistance on the muscle through a full range of motion.
Muscular contractions (3 types) Isometric Concentric Eccentric
Muscular Strength and Endurance
Isometric contraction Muscle applying force without moving
Flexing your stomach muscles Concentric contraction
When a force is produced while the muscle shortens
Flexing biceps Eccentric contraction
When a force is produced while the muscle lengthens
Lowering your hand from your shoulder to your side
Muscular Strength and Endurance
Terms: Weight
Amount of resistance used during the exercise
Repetition (rep) One complete movement through a full range of motion
Range of motion (ROM) Degree of movement that occurs at a joint
Set A series of repetitions
Rest time Amount of time between sets
General Guidelines
Strength training programs should focus on major muscle groups such as back, shoulders, chest, arms, hips, legs, abdominal muscles
You should not hold your breath while lifting Inhale on the easier part of the contraction, exhale on the harder part
Frequency
You should exercise each muscle group 2 or 3 nonconsecutive days per week
Allow at least 48 hours of rest before returning to a muscle group so you don’t injure the muscles from overuse
Muscles become stronger during the rest and recuperation phase
Intensity
You need to overload the muscle with more than it’s used to in order to coax a training effect from the body
Ways to change the intensity Varying the amount of weight used
Number of repetitions Speed of movement Rest periods
Intensity 1-repetition maximum (1RM)
Maximum amount of weight you can lift for no more than 1 full rep
Your training goal determines intensity Strength & Power
6 or fewer reps @ 70-90% of 1RM Muscle mass
6-12 reps @ 67-85% of 1RM Muscular endurance
More than 12 reps @ less than 67% of 1RM
Time
Each repetition should take about 6 seconds total--3 for concentric, 3 for eccentric
Allow enough rest time between exercises to be able to perform the next exercise with proper form
Type
Perform a minimum of 8-10 exercises to train all the major muscle groups of the body
Remember to switch muscle groups so you’re not training the same muscles in the same 48 hours
Flexibility
Definition The ability to move a joint through its full ROM
Makes everyday movements easier
Guidelines
The best way to improve flexibility is to do regular stretching exercises.
Focus on major muscle groups when stretching (back, shoulders, chest, arms, hips, legs, abdomen)
Frequency
You should stretch a minimum of 2 or 3 days per week, at the end of your exercise session, after your warm-up, or both.
Risk of injury is lower when you stretch while your muscles are warm.
Intensity
You should stretch to the end of the joint’s ROM or just until you feel discomfort or tightness, but not to the point of pain.
It is recommended that you perform 2 to 4 repetitions for each stretch.
Time
Hold each stretch 15 to 30 seconds.
Type
Static stretches Hold the stretch still and not bounce as you stretch all the major muscle groups.
Types of Stretching Passive stretching
When a partner or stretching machine, or wall provides the force for the stretch
Active stretching When you facilitate the force for the stretch
Three (3) types of active stretching Static Ballistic Dynamic
Types of Stretching Static stretching
Slow and controlled, usually held for 30 seconds
Ballistic stretching When you bounce through a movement, risk of injury is high (not recommended)
Dynamic stretching You slowly move parts of the body and increase the range of speed
Body Composition
Definition The proportion of fat and fat-free mass (muscle, bone, and water) in the body
Healthy body composition consists of a ratio of high fat-free mass to an acceptably low fat mass.
A healthy body composition is influenced by gender, height, and weight.
Body Composition
High fat levels lead to an increased risk for hypertension, type 2 diabetes, stroke, heart disease, and high cholesterol.
Following a sensible diet and participating in a safe and effective exercise program is the best and safest way to improve body composition.
Special Considerations
Environment and Exercise Where to exercise What to wear Fitness Basics 101
Environment and Exercise
Exercising in hot weather can be dangerous… Impaired regulation of internal core temperature
Rising body temperatures can cause heat cramps, heat exhaustion, heatstroke, and even death
Loss of body fluids Loss of electrolytes
Electrolytes help regulate water distribution in the body
Environment and Exercise
Sweating The cooling effect from sweating comes from the evaporation of the sweat, not from the sweat itself
Humidity Amount of water vapor in the air
High humidity levels means the sweat can’t evaporate, so the cooling effect of sweating is reduced
Environment and Exercise
Ways to stay cool in the heat Keeping the skin wet Hyperhydration
Taking in extra fluids shortly before exercising
Drinking fluids before, during, and after activity in hot environments
Environment and Exercise
Exercising in extremely cold temperatures can be dangerous as well Hypothermia
When your body temperature gets below 95 degrees Fahrenheit
SignsShivering, feelings of euphoria, frostbite
Heat-Related DisordersHeat Disorder Symptoms Treatment
Heat cramps Muscle cramps Rest in cool spot, drink fluids, and avoid salty
foods
Heat exhaustion
Sweating, dizziness,
nausea, fatigue, high
temperature, pale skin
Rest in cool spot, cool body
with water, drink cold
fluids, and get medical
attention if needed.
Heatstroke Dry or sweaty hot, flushed
skin; headache; vomiting;
altered mental state, seizure
Cool body with ice or cold
water, sip cool drinks, and get medical help.
Where to exercise Recreation centers
AdvantagesVariety of equipment for cardiorespiratory fitness
Free weights, machines for strength training
Fitness classes Meet new people
DisadvantagesCostDistance/availability
Where to exercise
Home/bedroom Advantages
CheapConvenient
DisadvantagesBoring?Lack of variety
Exercise Ideas On A Budget
Free Cardio
Stepping, jogging, marching in place
Jumping jacks, mountain climbers, running the stairs
Strength Body squats, wall sits, push ups, curl ups
Flexibility Stretch while sitting or standing Use furniture for passive stretching
Exercise Ideas On A Budget
Low Cost Cardio
Use a jump rope Strength
Resistance bands Flexibility
Yoga DVD
Exercise Ideas On A Budget
Medium cost Cardio
Workout DVD’s Strength
Dumbbells and or a stability ball
FlexibilityYoga mat or padded exercise mat
What to wear
Comfort and fit come before fashion!
Shoes Running?, tennis?, soccer?, variety?
Workout clothes Comfortable, allow you to move easily, allow you to maintain a comfortable body temperature
What to wear If you are training outside in bad weather… Dress in layers (three)
Bottom layer should be the thinnest to wick moisture away (lightweight, microfiber) cotton not recommended
Second layer is for insulation to retain heat and allow excess heat to escape (fleece)
Third layer (outermost) should be water/windproof yet breathable to protect you from the elements, mainly rain and wind
Winter accessories include gloves, scarf, earmuffs, hat, or thick socks
Safety Equipment
If exercising alone or at night take precautions
If you are wearing headphones make sure you can still hear what’s going on around you
Use sidewalks if available, if not run/walk against traffic so you can see approaching vehicles
Try to avoid heavily trafficked areas and construction
Safety Equipment
Safety gear Reflectors or lights worn on shoes or clothing
Phone holders Helmet or protective padding (cycling)
Water bottle Sunscreen Sunglasses or goggles (swimming)
Fitness Basics 101 Five components of health-related fitness are: Cardiorespiratory fitness Muscular strength Muscular endurance Flexibility Body composition
Good cardiorespiratory fitness improves heart and lung function. Long term benefits include reduced risk of heart disease, prevention of hypertension, improved overall health, and easier everyday functioning. Try to accumulate 30-minutes of moderate-intensity aerobic exercise on most, if not all, days of the week.
Fitness Basics 101 Muscular strength is the capacity to exert force against a resistance. Muscular endurance refers to the capacity of a muscle to exert a force repeatedly against a resistance.
Two types of stretching are active and passive. They both help improve flexibility, which is important in maintaining activities of daily living as you age. Stretching the major muscle groups 2 to 3 days a week will keep your joints and muscles in good working condition.
Recommendation for Health Improvements
Cardiorespiratory
Muscular strength and endurance
Flexibility
Frequency 3-5 days/week
2-3 days/week
2-3 days/week
Intensity Moderate: 60%-80% MHR
Moderate: 2-4 sets, 8-12
reps
2-4 reps each set
Time 30-60 min 6 sec per rep
Hold 15-30 sec
Type Aerobic or anaerobic
Exercises for each
major muscle group
Static
Works Cited
Health and Wellness For Life. Human Kinetics (2010).