Five for Life

Cardiorespiratory Endurance

• The ability of the heart, blood vessels and lungs to supply enough oxygen and necessary fuel to the muscles during long periods of activity.

• Aerobic (with oxygen) type activities, such as running, biking, swimming, walking is the best way to improve cardiorespiratory endurance, because large amounts of oxygen are needed for longer periods of time.

• Because of the need for oxygen the heart will beat faster to pump more blood with each beat.

Cardiorespiratory Endurance

• Over time , the heart, which is a muscle, will become stronger and will be able to pump more blood with each beat, therefore beating at a slower rate while circulating the same amount of blood.

• Keeping the heart and lungs in good shape means not being out of breath as often or getting tired as quickly.

Respiratory System

• The respiratory system includes the nose, mouth, trachea, diaphragm, and lungs.

• During the breathing process, the diaphragm, a large dome-shaped muscle that separates the chest and the abdomen, contracts. This allows oxygen to flow through the nose and mouth passing through the trachea (windpipe) and into the lungs.

Respiratory System

Respiratory System

• While in the lungs, this is where an important exchange is made. Blood that is in the lungs exchanges carbon dioxide for oxygen. As the diaphragm relaxes, carbon dioxide is then exhaled.

• With cardiorespiratory endurance training, the diaphragm becomes stronger, this allows the lungs to expand further, and this allows greater amounts of oxygen into the lungs with each breath. This makes the respiratory system more efficient.

Cardiovascular System• Includes the heart, blood, and blood vessels, including arteries, capillaries, and

veins.• This system is responsible for transporting blood to all the cells in the body. It is

the delivery truck! • The process is as follows:• With each beat of the heart oxygen and blood is pumped through the arteries

(small vessels that the blood leaves the heart) to all parts of the body. • Blood enters the capillaries(smallest of the blood vessels) delivers oxygen to the

cells and picks up carbon dioxide from the cells.• Waste filled blood then flows into the veins, vessels that transport blood back

into the heart, and lungs to drop off the carbon dioxide and pick up oxygen.• Oxygen rich blood enters back into the heart and the process begins all over

again.• Through cardiorespiratory endurance activity the cardiovascular system improves.

Two Main Energy Systems of the Muscular System that is used to develop Cardiorespiratory Endurance

• Anaerobic(without oxygen) system – being the more powerful of the two systems, can create the most amount of force and is the first one used. An example would be: if there was a fire a person may run their fastest to get help. The stored chemicals in the muscle are used quickly in this type of situation, therefore the person may find themselves slowing down or stopping.

Two types of Muscular Systems used to enhance Cardiorespiratory Endurance

• Aerobic System (with oxygen) – As the muscles begin to receive more oxygen, they switch gears and begin to use this system. With the increase of oxygen levels, fat is used as an energy source, and the person can perform activities for longer periods of time. They may not run as fast, and eventually if the activity becomes too vigorous, the oxygen supply will not be there from the heart and lungs, therefore the muscles will revert back to an anaerobic state.

Training Principles

Training Principles

• Used in developing and implementing a personal fitness program.

• Used to enhance athletic performance.• For positive changes to occur in health,

performance, and appearance, the body must adapt to an increase demand in one of three variables of the FITT Principle.

• FITT Principle – Frequency(sessions per week), Intensity(training load), time(minutes or reps).

Training Principles

• Training the body beyond normal performance is known as overload.

• An example would be a person who runs a ten minute mile, 3 times per week, can change the frequency to 5 times per week. They can also increase their intensity by running harder, or by running the same pace, but for a longer period of time. The person should progress to this state not do it quickly. Injuries could occur if progression is not used.

Training Principles

• Besides overload and progression, specificity should be used when designing a fitness plan.

• Specificity states that training is specific to the muscles used and the component of fitness trained.

• Jogging every day would not improve muscular strength. Squats and lunges with resistance would be the best way to develop muscular strength in the legs.

• The type of training performed matches the desired results.

Activity Logs

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Activity Diamond

MHR Intensity levelAbove 85%---------Max --------------- 566-85%-----Heart Health------- 4 51-65% --Base ----------- 340-50% ---Daily Activity----2Below 40% --Media Seat ------- 1

Activity Diamond

• Used to distinguish intensity levels during exercise.• Max – highest of levels. Very difficult to achieve. No talk

zone.• Heart Health – Activities are vigorous, can talk, but takes

effort.• Base – Moderate activity, slightly uncomfortable, may

sweat a little.• Daily Activity – low in intensity, easy to perform.• Media Seat – Time sitting down and can talk with no

effort.

Healthy Heart

• Performing 60 minutes of heart health or base each day, five days a week, will maintain a fit and healthy YOU!

• Activity Logs can help a person evaluate personal activity patterns in an average day and can help determine if he or she is meeting the recommendation to maintain a fit and healthy lifestyle.

Muscular Endurance and Strength

Muscular Strength

• The ability of the muscle or muscles to push or pull with its total force.

• Increasing muscular strength allows a person to push, pull, and lift with more force.

• It is a benefit in any athletic situation and in everyday life. An example would be a flat tire, or when a door is stuck.

Muscular Endurance

• The ability of a muscle to repeat a movement many times or hold a position without stopping to rest.

• Increased muscular endurance allows a person to increase physical activity.

• Muscular strength comes before muscular endurance. Before the brick layer can stack hundreds of bricks each day, he must have the strength to lift them.

Muscular Strength and Endurance• One of the best ways to build both is through resistance

training. Examples would be weight lifting, push-ups, and crunches.

• Muscles react positively to strenuous activity and negatively to inactivity.

• Strength is lost with inactivity. Likewise as the body ages bone density tends to decrease which can lead to osteoporosis(weak bones)

• With resistance training and an active lifestyle, it not only helps strengthen your muscles but also improves bone density.

Musculoskeletal System• Made up of the bones and joints and more than 600 skeletal

muscles of the muscular system.• This system produces movements such as sitting up straight,

walking, running, jumping and throwing.• As mentioned before, increased weight bearing activities such as

the ones mentioned above along with dancing add stress to the bones. The bones adapt to the stress and become more dense, and stronger.

• Bones that are strong and dense improve the muscular systems ability to work with the 206 bones of the body to produce coordinated movements to enhance performance in any activity.

Movement• The skeletal muscles, which are attached to a different

bone at each end by tendons(attaches muscles to bone), must contract or shorten. As a muscle contracts, it pulls on a bone resulting in the bending of a joint (where two or more bones meet).

• Reversing the direction in which a joint bends is a result of contracting or shortening an opposite group of muscles. An example would be the bicep and tricep.

• Ligaments (attach bone to bone) and hold them in position, stabilizes, and determine the range of motion (movement) in a joint.

Types of Joints

• There are three types of joints in the body:• Immovable joints – found in the cranium

(skull).• Slightly movable joints – discs between certain

vertebrae.• Freely movable joints – allow the greatest

range of movement, such as the hip, shoulder, knee, and elbow.

Types of Freely Movable Joints

• Ball and Socket – round head of one bone fits into cup-like shape of another bone. Greatest range of motion. Hip and shoulder is a ball and socket joint.

• Gliding joints – flat bones that glide over one another. Found between the carpel bones of the wrist.

• Hinge joints – Allows for movement in one direction and then reverse. Like the elbow example given previously.

Problems to the muscles and bones

• Dislocations – Displacement of the bone from its normal position.

• Strains – over stretching or tearing of a muscle, or tendon.

• Sprains – torn tendons and ligaments.• Tendonitis – when the tendon becomes inflamed. Over

using a joint.• When these problems occur, RICE is the treatment.• RICE stands for: rest, ice, compress (wrap), and elevate.

Flexibility

Flexibility

• The muscles’ ability to move a joint through a full range of motion.

• As the body ages, the muscles , tendons, and ligaments stiffen, lose elasticity and become less flexible.

• This could put a person at risk for injury. Even with doing everyday tasks like tying one’s shoe.

• Flexibility exercises should be done daily.

Two Types of Stretches

• Dynamic stretches – moving parts of the body continuously while gradually increasing reach, speed of movement or both gently throughout a full range of motion.

• Static Stretches – stretching a muscle to the point of mild discomfort for an extended period of time. Static stretches can be part of a warm-up and or cool down during a workout.

Body Composition

Body Composition

• Body composition is the combination of fat mass and fat-free mass, including bones, muscles, organs and water.

• Healthy levels of fat mass are essential for insulation, the protection of organs , the absorption of vitamins, nerve conduction, and as an energy source.

• Too much or too little fat mass can become a health risk, lower performance and detract from appearance.

• Body composition is referred to as a percentage of body fat.

Healthy Levels of body fat

• For a male – 10%-20% of total body weight.• For a female – 15%-25% of total body weight.• By improving and maintaining a healthy

percentage of body fat will reduce the risk of heart disease, Type 2 diabetes, high blood pressure, strokes, and certain types of cancer and obesity.

Two factors that Affect the Percentage of Body Fat

• The number of calories consumed (energy in).• The amount of activity performed and calories

used(energy out).• Both of these factors can be CONTROLLED.• Eating healthy(energy in) and increasing

physical activity(energy out) will maintain a healthy body fat level and body composition.