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The first wealth is health.Ralph Waldo Emerson
http://www.diet-blog.com/archives/2007/05/18/a_picture_of_obesity_around_the_world.php
Physical Fitness
The ability to perform daily
tasks with energy left over
for enjoying other activities without being tired, sore,
or out of breath.
Benefits of Physical Fitness to a teenager
• Weight maintenance/loss• Muscular strength • Cardio fitness-strong, healthy heart!• Bone mass (through weight-bearing activities) • Blood pressure (for hypertensive youth) • Anxiety and stress relief• Higher self-esteem
PHYSICAL BENEFITS
increased efficiency of heart and lungs
reduced cholesterol levels
increased muscle strength
reduced blood pressure reduced risk of major
illnesses such as diabetes and heart disease
MENTAL BENEFITS
Improved Sense of Well-Being
more energy less stress improved quality
of sleep improved ability to
cope with stress increased mental
acuity
More Advantages
• toned muscles• improved posture • weight loss• increased metabolism• improved self-image• increased opportunities to
make new friends• increased opportunities to
share an activity with friends or familymembers
• enhanced social Life• increased stamina• increased productivity• increased physical
capabilities• less frequent injuries• improved immunity to
minor illnesses
Scary…
• The average 17 year old will spend 38% more time in front of the t.v. than at school!
• Your generation is the FIRST generation of kids with shorter life spans.
• For the first time in 100 years, children today have a shorter life expectancy than their parents.
THE 5 COMPNONENTS OF FITNESS
•Cardio-respiratory Endurance
•Muscular Strength•Muscular Endurance•Flexibility•Body Composition
Cardio-Respiratory Endurance
• The ability of your heart and lungs to efficiently distribute nutrients & oxygen to cells and remove wastes.
• If your heart & lungs function easily during hard exercise & recover quickly afterward, you probably have good cardiorespiratory endurance.
To improve your cardio respiratory endurance:
• try activities that keep your heart rate elevated at a safe level for a sustained length of time such as walking, swimming, or bicycling.
• The activity you choose does not have to be strenuous to improve your cardio respiratory endurance
• Start slowly with an activity you enjoy, and gradually work up to a more intense pace.
• Biking, swimming, running, skateboarding, dancing…
Aerobic versus Anaerobic Exercise• Nonstop, repetitive, strenuous
physical activity that raises the breathing and heart rate
• Cardio longer than 20 minutes • 30-60 minutes is
recommended• Cycling, running, swimming,
dancing, jogging• Increases the amount of
oxygen that is taken up & used by the body
• Increases the amount of oxygen that is taken up & used by the body
• Muscles use more oxygen than muscles can supply
• Short, quick bursts of speed
• Usually lasting only 30 seconds to a few minutes
• Sprinting, weight lifting
Muscular Strength
• The ability of a muscle or muscle group to exert a force
• Push-ups• Pull-ups• Bench• Squat
How do I improve my muscular strength?
• The key to making your muscles stronger is working them against resistance: weights or gravity.
• Using body weight to perform exercises (pilates, push-ups, BW squats, lunges)
• Weight training program using resistance machines or free weights
Muscular Endurance
• The ability of a muscle or muscle group to complete continuous contractions without fatigue
• Curl ups are often used to test endurance of the abdominal muscles
How do I improve my muscular endurance?
• try cardio respiratory activities such as walking, jogging, bicycling, or dancing
• Body weight training exercises
• Yoga
• Pilates
• Strength= Higher Weight & Lower Repetitions
• Endurance= Lower Weight & Higher Repetitions
Flexibility
• The ability to move joints and muscles through a full range of motion
• The sit-and-reach test is a good measure of flexibility of the lower back and backs of the upper legs.
How do I improve my flexibility?
• Good flexibility in the joints can help prevent injuries through all stages of life
• try activities that lengthen the muscles such as swimming or a basic stretching program.
• Yoga
• Pilates
Body Composition
The makeup of the body in terms of lean mass (muscle, bone, vital tissue and organs) and fat mass.
An optimal ratio of fat to lean mass is an indication of fitness.
How much lean mass compared to fat mass
How do I improve my body composition?
• A person's total body weight may not change over time BUT the bathroom scale does not assess how much of that body weight is fat and how much is lean mass.
• Body composition is better to monitor than actual weight on scale…WHY?
• Weight training and cardio along with healthy eating will help improve body composition.
Some fat is essential• Nerve function
• Protects bones and muscles
• Provides energy
• Helps body adjust to heat and cold
How do you know your body composition?
• The amount of body fat (adipose tissue) is a better measurement of health than scale weight
• This can be tested by underwater weighing, skin-fold measurements, or bioelectrical impedance
Underwater weighing
Bod Pod
Skin Caliper
Bioelectrical impedance
Types of Lifting
• Isotonic: involves the contraction and relaxation of muscles through full range of motion (i.e. bicep curl, bench press)
• Isometric: muscles contract but no movement at joing movement takes place (i.e. wall sit, plank)
• Isokinetic: involve moving a muscle through a range of motion against a resistance that changes (special equipment needed –rehab mostly)
FITT Principle
FREQUENCY How often during a week you exercise
INTENSITY How hard you exercise
TIME How long you exercise
TYPE What activities are you doing
Frequency
• Number of times you exercise in a week/day
• Recommended:
Adults should engage in moderate-intensity physical activities for at least 30 minutes on 5 or more days of the week.
- Centers for Disease Control and Prevention/American College of Sports Medicine
ORAdults should engage in vigorous-intensity physical activity 3 or
more days per week for 20 or more minutes per occasion– Healthy People 2010
And for teens…
• It is recommended that children and
adolescents participate in at least 60 minutes of moderate intensity physical activity most days of the week, preferably daily.
Play 60
• http://www.nflrush.com/health/
http://www.smallstep.gov/
Target Heart Rate
• 220-Your age= Your MHR (maximum heart rate)
• MHR x 80% or 90% (.80)• MHR x 60% or 70% (.60)• This is your Healthy Training Range
220-15=205
205 x .90=184.5 bpm
205 x .70=143.75 bpm
THR
• 220-26=194• 194 x .80=• 194 x .60=This is the range I want to stay in while
participating in cardio to reach my maximum benefits.
If I want to lose weight I will stay closer to the 60%. If my goal is to gain cardio endurance, I will stay closer to the 80%.
THR for 67 year old
• 220-67=153
• 153x .8=122.4
• 153 x .6=91.8
• THR is 112.4 -91.8 beats per minute
WHY THR?
WHY it is important to be aware of your THR?
Recovery Time
• The amount of time the heart takes to return to a normal at-rest rate after exercise is called recovery time. This is a measure of the body's general fitness. The shorter the recovery time, the higher the level of fitness. Determine recovery rate by first measuring and recording the pulse rate at rest. Next, run in place for two minutes. Now measure the pulse rate every minute until the at-rest rate is reached. How long did it take the heart to return to the normal rate?
Fitness & Asthma & Diabetes
• What would asthma have on a person’s ability to be fit?
• Why is exercise important for diabetics?
Fitness & Disability
• What types of physical disabilities would interfere with a person’s fitness level?
• What can be done to improve a disabled person’s fitness level?
Getting Started
• Do you have any health concerns?
• Are you healthy enough to begin a program?
• What types of activities do you enjoy?
• How much will your planned activities cost?
Design a Fitness Plan for YOU
• Determine RHR
• Determine THR
• Assess your fitness
• Set Fitness Goals
• Keep track of your progress
Cardio
• F 3-5 times a week Cardio
• I 85% of MHR 20 minutes is enough time
60% of MHR 40-60 minutes is needed
• T 20 -60 minutes depending on the activity and intensity
• T Aerobic activity that maintains your THR
Muscle Development
• F 2-3 times a week
• I reps that are 8-12 (2-3 sets) include at least 1 minute of rest
• T 30-60 minutes
• T Strength vs. endurance
Exercising Safe
KEY TERMS
• Dehydration
• Overtraining
• Dietary Supplement
• Anabolic Steroid
How Can You Avoid Injuries?
• Get conditioned• Warm-up & Cool-down• Stretch• Avoid Dehydration• Avoid Overtraining• Avoid Overuse Injuries• Choose Correct Equipment and Clothing
Treating Minor Injuries
PRICE
• Prevention
• Rest
• Ice
• Compression
• Elevation
Chronic vs. Acute Injuries
CHRONIC SYMPTOMS• pain when performing activities • a dull ache when at rest • swelling
ACUTE SYMPTOMS• sudden, severe pain • swelling • inability to place weight on a lower limb • extreme tenderness in an upper limb • inability to move a joint through full range of motion • extreme limb weakness • visible dislocation / break of a bone
Common InjuriesChronic vs. Acute
• Sunburn• Tendon & muscle strain• Ligament Sprain• Fracture • Heat Exhaustion• Concussion• Tendonitis• Stress Fracture• Shin Splint
Bibliography
• http://www.cdc.gov/HealthyYouth/physicalactivity/index.htm
• http://www.webmd.com/fitness-exercise/guide/health-fitness-tips-success