msl 101, lesson 8: health & fitness health & fitness
TRANSCRIPT
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
Rev. Apr 2006
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
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Smart Training Proper progression Warm-up Stretching Mechanics Healthy Diet
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MSL 101, Lesson 8 : Health & Fitness
Rev. Apr 2006
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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