Fitness

FitnessHealth EducationUnit 2Mr. KottenstetteWhat is FitnessGeneral FitnessA state of health and well beingSpecific FitnessA task-oriented definition based on the ability to perform specific aspects of sports or occupationsPhysiological FitnessMetabolismMorphologicalBone IntegrityHealth Related FitnessBody CompositionFlexibilityMuscular StrengthMuscular EnduranceCardiovascular FitnessSkill Related FitnessEquilibriumAgilitySpeedCoordinationPowerReaction Time

Needs for Optimal FitnessDietNutritionFuel for the bodyExerciseStrengthening the bodyAerobic, Anaerobic, and Flexibility ExercisesRestAllow body to heal8-10 hours of sleep a nightHow to Improve FitnessThe Overload Principle- FITFrequency IncreasesWorking out more often, running 5 times a week instead of 3 times a week.Intensity IncreasesRunning faster when you run.Time IncreasesRunning for a longer period of time.

Target ZonesKarvonen FormulaA mathematical formula that helps you determine your target heart rate (HR) training zone. The formula uses maximum and resting heart rate with the desired training intensity to get a target heart rate.Target Heart Rate = ((max HR resting HR) %Intensity) + resting HRTarget Zones Cont.Resting Heart RateHeart rate when the body is relaxed, best taken first thing in the morning when you wake up.Maximum Heart RateHeart rate at its peakMay only be maintained for 10-15 seconds

Finding Resting Heart RatesRadial Pulse (wrist) - place your index and middle fingers together on the opposite wrist, about 1/2 inch on the inside of the joint, in line with the index finger.Once you find a pulse, count the number of beats you feel within a one minute period.Carotid Pulse (neck) - To take your heart rate at the neck, place your first two fingers on either side of the neck. Be careful not too press to hard, thencount the number of beats for a minute.RHRAverage resting heart rate70 beats per minuteAthletes have a lower level due to an enlarged and more efficient heart from training adaptation. Guinness World RecordsThe lowest resting heart rate on record is 27 bpm (beats per minute) belonging to Martin Brady (b. 24 March 1969 in the UK) - tested at the Guernsey Chest and Heart Unit, Channel Islands, UK on 11 August 2005.Lance ArmstrongReports a resting heart rateof 32-34 bpm (with a maximum heart rate of 201 bpm).Finding Maximum Heart RatesIf you want to test your maximum heart rate, it is best measured during a maximal exercise test, in which the body is pushed to its limit. In this case, you must ensure you are medically fit and used to pushing yourself to the limit as it can put excessive demand on the heart.The maximum heart rate can be estimated using the commonly used formula of 220 minus your age in years (220-age), or a more accurate formula 208 - 0.7 x age

Heart Rates vs. Training IntensityBased off of an RHR of 70bpmage50%60%65%70%75%80%90%10140154161168175182196111401531601671741811951213915316016717418019413139152159166173180193141381521581651721791921513815115816517117819216137150157164171177191171371501561631701761901813614915616216917618919136149155162168175188201351481551611681741872113514715416016717318622134147153160166172185231341461531591651721842413314615215816517118325133145151158164170183

Injuries"Sports injuries" are injuries that happen when playing sports or exercising. Some are from accidents. Others can result from poor training practices or improper gear. Some people get injured when they are not in proper condition. Not warming up or stretching enough before you play or exercise can also lead to injuries. Types of InjuriesSprainsStrainsSwollen musclesTendonitisFracturesDislocationsShin SplintsPreventing InjuriesDo warm up exercises before you play any sport.Always stretch before you play or exercise.When jumping, land with your knees bent.Don't overdo it.Wear shoes that fit properly, are stable, and absorb shock.Use the softest exercise surface you can find; don't run on asphalt or concrete.Run on flat surfaces.Cool down after hard sports or workouts.Preventing InjuriesDon't be a "weekend warrior." Don't try to do a week's worth of activity in a day or two.Learn to do your sport right. Use proper form to reduce your risk of "overuse" injuries.Use safety gear.Know your body's limits.Build up your exercise level gradually.Strive for a total body workout of cardiovascular, strength-training, and flexibility exercises.Treating InjuriesRICERestIceCompressionElevationRestRest. Reduce your regular activities. If you've injured your foot, ankle, or knee, take weight off of it. A crutch can help. If your right foot or ankle is injured, use the crutch on the left side. If your left foot or ankle is injured, use the crutch on the right side.IceIce. Put an ice pack to the injured area for 20 minutes, four to eight times a day. You can use a cold pack or ice bag. You can also use a plastic bag filled with crushed ice and wrapped in a towel. Take the ice off after 20 minutes to avoid cold injury.CompressionCompression. Put even pressure (compression) on the injured area to help reduce swelling. You can use an elastic wrap, special boot, air cast, or splint. Ask your doctor which one is best for your injury.ElevationElevation. Put the injured area on a pillow, at a level above your heart, to help reduce swelling.