Date post: | 24-Dec-2015 |
Category: |
Documents |
Upload: | dana-mclaughlin |
View: | 222 times |
Download: | 2 times |
Intro to Fitness&Fitness ComponentsLife Ed 1
Fitness One Components of Physical Fitness Sport Components Caloric Balance Life Ed Olympics
Physical Activity and Health: A Report of the Surgeon General 90% of Americans need more physical
activity to improve their health. 60% of adults are not regularly active. People of all ages can benefit from physical
activity. Moderately intense aerobic exercise 30
minutes a day, 5 days a week or vigorously intense aerobic exercise 20 minutes a day,3 days a week.
Supplement cardiovascular exercises with strength training twice a week.
© 2009 McGraw-Hill Higher Education. All rights reserved.
Copyright © The McGraw-Hill Companies, Inc. Permission required for reproduction or display.
Figure 3-3
The Activity Pyramid
© 2009 McGraw-Hill Higher Education. All rights reserved.
Magic Potion… If there was a magic potion that could
increase your energy, manage your weight, decrease stress, feel better, decrease the risk of heart disease, cancer, and diabetes would you be interested?
Physical Activity is the CHEAPEST preventative medicine
Test your fitness IQ TRUE OR FALSE?
To gain the benefits of exercise, you must exercise everyday
Exercise can help improve depression Lifting weights develops cardiorespiratory
endurance The longer and harder you train, the
better your health will be
What is physical fitness to you? How do you know when you have
achieved physical fitness? What is the difference between fitness
and exercise?
Physical Fitness Physical fitness: the ability of the body
to perform daily physical activities without getting out of breath, sore, or overly tired
Exercise: is any physical activity that improves or maintains physical fitness
Benefits of Physical Fitness Physical Benefits Mental Benefits Social Benefits
Physical Benefits Heart and lungs get stronger Blood cholesterol levels are kept within
a healthy range Building muscular strength/endurance Increased flexibility Metabolic rate increased More calories are burned
Mental Benefits Positive effects on feelings of depression
and anxiety Reduce stress levels Helps you sleep better Endorphins: chemicals released when
you work out. Provide a feeling of wellness and happiness
Social Benefits Increased self-esteem More likely to socialize with others
Five Components of Health-Related Fitness Physical fitness is classified into five
components: Muscular Strength Muscular Endurance Cardiorespiratory Endurance Flexibility Body Composition
Muscular Strength The amount of force that a muscle can
apply in a given contraction What fitness test assesses muscular
strength??
Muscular Strength Resistance Training with weight
machines, free weights, gymnastics
Muscular Endurance The ability of the muscles to keep
working over a period of time Improved with weight resistance training What fitness test assesses for muscular
endurance?
Muscular Endurance Push ups, pull ups, ab curls, weight
training with light weight and high reps
Cardiorespiratory Endurance The ability of your heart, blood vessels,
lungs, and blood to deliver oxygen and nutrients to all your body’s cells while you are physically active Single most important component of
health related fitness!!! Improved by working out CV system What fitness test assesses for CR
Endurance?
Cardiorespiratory Endurance Running, fitness walking, aerobic dance,
stair stepping, cross country skiing, swimming, cycling, water exercise, full court basketball, ultimate Frisbee, soccer
Flexibility The ability of the joints to move through
their full range of motion Strong healthy ligaments and tendons
allow greater flexibility of a joint Improved with stretching and
strengthening tendons What fitness test assesses for flexibility?
Flexibility Stretching, yoga, Pilates
Body Composition The ratio of lean body tissue (muscle
and bone) to body-fat tissue A healthy body has a high proportion of
lean body tissue vs. body-fat tissue A certain amount of fat is needed for good
health Too much body fat tissue can lead to
heart disease, diabetes, cancers
Body Composition Cardio: burns calories at the highest
rate, resistance training builds muscle which increases metabolic rate
Sport Skill Components Agility Balance Power Speed Coordination Reaction Time
http://www.glencoe.com/sites/common_assets/health_fitness/gln_health_fitness_zone/pdf/heart_rate_monitor_activities/health_skill_related_itness/health_skill_related_fitness_activity_4.pdf
Caloric Balance Remember you are trying to balance
calories in with calories out (burn off the calories you eat with exercise!)
www.choosemyplate.gov
Life Ed Olympics!!!!
Fitness Lesson 2 BMI Heart Rate Aerobic vs. Anaerobic
Body Mass Index BMI
Index of weight in relation to height Used to assess healthy body weight Commonly used, not totally accurate
To find BMI BMI=weight (lbs)/height(in)/height(in) x 703 Ex. Person that is 5’9’’ and 150 pounds
150/69/69 x 703 = 22.14 Once you have BMI #, compare it to a chart
based on your age/gender
5 feet=60 inches
Adult healthy BMI range is between 18.5 and 25
Calculate your own BMI
Practice…
BMI Weight Status
Below 18.5 Underweight
18.5 – 24.9 Normal
25.0 – 29.9 Overweight
30.0 and Above Obese
Adult BMI Chart
Children, Teens, and BMI Adult BMI guidelines are NOT suitable
for people younger than 20 years old Definitions of overweight/underweight
are less clear for children/teens since they growing at such varying rates
How fast the heart is beating Beats per minute Etc
So? How does this relate to fitness? (Think of the components!)
What does HR Measure?
A low heart rate is a sign of a well conditioned heart!
What does HR Measure?
Could be considered the most important of the FIVE components!
What does heart rate have to do with CR endurance? Blood flow Decreased resting heart
rate=stronger/healthier heart Moves oxygen through the body
Cardiorespiratory Endurance
When? Before, during, and after exercise
Why? To assess the INTENSITY of your workout! To monitor changes (becoming more
physically fit!)
Monitor Your Heart Rate
Your heart rate when you are RELAXED (at least for 30 minutes)
Factors that change your resting heart rate: Stress Food Fitness level Drugs
To determine your resting heart rate: Ideally, should be taken in the AM (three days in a row) Take when you are relaxed (when you wake up from a
good night’s sleep)
Resting Heart Rate
Let’s practice! Use two fingers and press lightly (so you can feel the
pulse) on your carotid artery (neck), radial artery (wrist) or brachial artery (inside elbow)
Do NOT use your thumb! Breathe normal, relax, and count the number of
times you feel a pulse Do this for 10 seconds, multiply by six to get your
Beats/Minute
Is this TRULY your resting heart rate? Why or why not?
Finding your Heart rate
Target Heart Rate Zone Target Heart Rate Zone: A heart rate
range within which the most gains in cardiorespiratory health will occur
To maximize your health benefits from exercise, your heart rate should reach the target heart rate zone.
THRZ Your target heart rate zone is between
60% and 85% of your maximum heart rate.
The maximum heart rate is the maximum number of times your heart should beat per minute while doing any physical activity.
THRZ Working out in your target heart rate
zone will help you know that you are working at the correct INTENSITY!
THRZ How to find your THRZ: First, find your maximum heart rate. To do that, you use this
equation: Max HR= 220-Age Ex. If you were 16 your equation would be: Max HR=220-16=204 Your max heart rate would be 204 beats per minute Next, you would take your MHR from #1 and multiply it by .6
Ex. 204 x .6 =122.4 beats per minute Then you would take your MHR from #1 and multiply it by .85
Ex. 204 x .85 =173.4 beats per minute Your target heart rate is in between those two numbers!
Ex. The target heart rate for a sixteen year old is between 122 and 173 beats per minute!
Aerobic vs. Anaerobic Aerobic vs. anaerobic exercise Exercise falls into two general categories: aerobic and anaerobic.
Aerobic exercise is muscle movement that uses oxygen to burn both carbohydrates and fats to produce energy, while anaerobic exercise is muscle movement that does not require oxygen and only burns carbohydrates to produce energy.
In practice, aerobic exercise means activities such as walking, bicycling or swimming that temporarily increase your heart rate and respiration. Aerobic exercise (also known as cardiovascular exercise) builds your endurance.
Anaerobic exercise typically means activities such as weightlifting and push-ups and sit-ups, which builds muscle and physical strength through short bursts of strenuous activity. An ideal exercise program should include both aerobic and anaerobic exercise.
Anaerobic vs. Aerobic Fitness Aerobic: exercises with oxygen present Muscle cells use oxygen to produce
energy for movement Continuous, lower intensity
Running, swimming More continuous, repetitive
Anaerobic Means “without oxygen” Demands more oxygen than body can
supply, start and stop activities Ex. Lifting, sprinting, etc Quick, intense, short duration Oxygen demand passes oxygen supply
Your Job: Some one that wants to achieve a
healthy level of physical fitness has asked you to create a weekly plan for them.
Make a weekly calendar for them to follow
Include time of exercise, how many days per week, and type of exercise (SPECIFIC EXAMPLES!!)
Did you include: 3-5 days a week of cardio work? (20-30
min each of those days?) Warm ups and cool downs? (flexibility!!) 2 days of resistance training? Aerobic and anaerobic exercise?
http://www.cdc.gov/physicalactivity/everyone/guidelines/index.html
Types of training Circuits: short runs with exercise in the
middle (ex. Run 100 meters, do 2 sets of push ups, run then curl ups and so on). Or quickly change between exercises
Interval Training (VERY beneficial!) change up the intensity during exercise, or time on/time off
Warm up/cool down Dynamic warm up: brings body temp up
(prepare for exercise!), increases strength and flexibility
Cool down: bring down intensity then STRETCH
AVOID INJURY!!!!!!!!!!