physical fitness le - 1202 four common activities runningrunning swimmingswimming cyclingcycling...
TRANSCRIPT
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Physical Physical FitnessFitness
LE - 1202LE - 1202
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Four Common Four Common ActivitiesActivities
•RunningRunning•SwimmingSwimming•CyclingCycling•Weight TrainingWeight Training
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TriathlonTriathlon ? ? (men & women)(men & women)
•Three Activities :Three Activities :•RunningRunning•SwimmingSwimming•CyclingCycling
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RunningRunning•Burns large amounts of Burns large amounts of
fat fat•Develops large muscles Develops large muscles
on back of legson back of legs•Develops Cardiovascular Develops Cardiovascular
System System
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SwimmingSwimming•Develops Upper BodyDevelops Upper Body•Develops Develops Cardiovascular Cardiovascular SystemSystem
•Burns A Lot Of FatBurns A Lot Of Fat
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CyclingCycling•Burns A Lot Of FatBurns A Lot Of Fat•Develops Develops Cardiovascular SystemCardiovascular System
•Develops Upper Leg Develops Upper Leg Muscles (thigh)Muscles (thigh)
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Weight Weight TrainingTraining•Develops Muscle Develops Muscle
DefinitionDefinition•Develops Strength in Develops Strength in
Muscles , Tendons , and Muscles , Tendons , and LigamentsLigaments
•Helps To Prevent Helps To Prevent InjuriesInjuries
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Physiology Of TrainingPhysiology Of Training
Five Factors:Five Factors:
•IntensityIntensity•DurationDuration•FrequencyFrequency•ProgressionProgression•SpecificitySpecificity
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IntensityIntensity•The Speed of the The Speed of the WorkoutWorkout
•Aerobic : With OxygenAerobic : With Oxygen•Anaerobic : Without Anaerobic : Without OxygenOxygen
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DurationDuration•Length of a workoutLength of a workout•Limited by TimeLimited by Time•Benefits of a Long Benefits of a Long Workout ?Workout ?
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FrequencyFrequency
•At least At least 33 times a times a weekweek
•Once during classOnce during class•Twice on your own Twice on your own or PT Teamor PT Team
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ProgressionProgression• Increase in Intensity Increase in Intensity
(speed)(speed)• Increase in Duration Increase in Duration
(length)(length)•Results :Results :
Improved Physical Improved Physical ConditionCondition
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SpecificitySpecificity
•363363 Muscle GroupsMuscle Groups
•All need to be All need to be DevelopedDeveloped
•Plan Workout Schedule to Plan Workout Schedule to include all muscle groupsinclude all muscle groups
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Parts Of A Parts Of A WorkoutWorkout
•Warm-UpWarm-Up•ExerciseExercise•RecoveryRecovery
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Warming UpWarming Up•Stretching MusclesStretching Muscles•Loosening JointsLoosening Joints•Raise body temp. Raise body temp.
(100-101)(100-101)•Hormones Direct Blood Hormones Direct Blood
Flow to Active MusclesFlow to Active Muscles
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Main Exercise Main Exercise ActivityActivity
•Heart Rate Heart Rate Calculation: 210 - age Calculation: 210 - age = max heart rate= max heart rate
•Target Range: 65-85 Target Range: 65-85 percentpercent
•Perceived ExertionPerceived Exertion
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Second WindSecond Wind•Initial Pains Go AwayInitial Pains Go Away•Breathing Rhythm Breathing Rhythm AdjustsAdjusts
•Running Becomes Running Becomes EasierEasier
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Third WindThird Wind•A Feeling Of EuphoriaA Feeling Of Euphoria•Neurochemical Neurochemical Transmitters block Transmitters block sensation of painsensation of pain
•EndorphinsEndorphins
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F a t i g u eF a t i g u e•Lack of nutrients Lack of nutrients (oxygen)(oxygen)
•Lactic Acid buildupLactic Acid buildup•Relaxing unused Relaxing unused muscle groups delays muscle groups delays fatigue fatigue
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R e c o v e r yR e c o v e r y•Cool Down SlowlyCool Down Slowly•W A T E RW A T E R•R E S T ( 8 hours / night )R E S T ( 8 hours / night )•N U T R I T I O NN U T R I T I O N•Normal Recovery : 24 hoursNormal Recovery : 24 hours
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Q U E S T I O N SQ U E S T I O N S
? ? ? ? ?? ? ? ? ?