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YOUR FITNESS PROGRAM
Chapter 3
WHAT IS PHYSICAL FITNESS???
The ability to carry out daily tasks easily and to have enough reserve energy to respond to unexpected demands placed upon you.
Breakfast: Three fried-egg sandwiches loaded with cheese, lettuce, tomatoes, fried onions and mayonnaise. Two cups of coffee. One five-egg omelet. One bowl of grits. Three slices of French toast topped with powdered sugar. Three chocolate-chip pancakes.
Lunch: One pound of enriched pasta. Two large ham and cheese sandwiches with mayo on white bread. Energy drinks packing 1,000 calories.
Dinner: One pound of pasta. An entire pizza. More energy drinks.
Nauseous yet?So if you want the body of
an Olympian, you need to eat as much as a 500lb man. Oh, and there’s also that part about swimming for 5+ hours a day plus weight training and cardio, but that’s like…optional (sorta).
BENEFITS OF PHYSICAL FITNESS
Reduces chances of acquiring disease (cardiovascular illnesses...obesity)
Allows you to be more active and capable at any age
Higher energy levels for longer periods of time
Improves posture
THREE BASIC COMPONENTS OF FITNESS
Flexibility
Muscle Strength and Endurance
Heart and Lung Endurance
Complete the Personal Health Inventory on Pg. 45
FLEXIBILITY
Range of movements of the joints– Is difficult to measure because it is different for each joint
Assed By:– The Sit and Reach Test
CAUTION: Do light stretching first and then avoid quick, jerky movements
MUSCLE STRENGTH AND ENDURANCE
STRENGTH greatest amount of work your muscles can do at a given time
– Assessed By: Standing Broad Jump
ENDURANCE how well a group of muscles can keep performing over a period of time without causing fatigue
– Assessed By: 1 Minute Sit-Up Test
What are other things that can measure these aspects of health?
HOW DOES BEING FIT AFFECT YOUR WELLNESS TRIANGLE?
People who are generally fit are more confident
because they are physically, mentally
and socially
prepared to
meet what
lies ahead
(cont.)
Reduces chronic fatigue Reduced stiffness Improves coordination Improves reaction time Improves Respiratory System Improves Circulatory System
RESPIRATORY SYSTEM
LUNG CAPACITY – The amount of air that you can take in with a
single breath.– Decrease the amount of oxygen needed for work
as your fitness level
increases
Air Pollution
(cont.)
CIRCULATORY SYSTEM
The heart pumps blood more effectively
Every extra pound of fat requires 200 miles of additional capillaries...
What kind of stressdoes that put on theheart?
WEIGHT CONTROL
1 out of every 3 people is considered to be overweight (BMI)
CALORIES the energy value of food
BASAL METABOLISM – The minimum amount of energy required to keep up the life
processes of your body Digestion, heat regulation, muscle upkeep...etc
What is the relationship of exercise to basal metabolism and howdoes it affect weight control?
- Oxygen and Exercise graph
CALCULATE BASAL METABOLIC RATE
Your weight (lbs) / 2.2 = Weight in (kg) MALES
– Weight (kg) x 24 = Basal Calories FEMALES
– Weight (kg) X 22 = Basal Calories Estimate activity level: Activity Calories
– 20% = Very Sedentary– 30% = Sedentary– 40% = Moderately Active– 50% = Very Active
Basal Calories + Activity Calories + 10% for body needs = BMR
Sedentary Lifestyle
A person who is not active.
Exercise throughout the day. HOW?
BURNING CALORIES(Every 10 minutes)
Sitting quietly (11 calories) Playing Piano (20 calories) Dancing (26 calories) Walking (41 calories) Playing Tennis (55 calories) Climbing Hills (61 calories) Swimming (78 calories) Running (97 calories)
Lifetime Sport
Make fitness a part of your life. Any activity that can be done throughout your
lifetime.
APPETITE AND EXERCISE
Actually slows the appetite– Hunger occurs when Blood Sugar Levels drop
Regular exercise will stabilize Blood Sugar Levels
Muscles begin using more fat than sugar for their fuel– Glucose– Fat– Protein
RECUPERATION
Restoring Yourself– Builds a resistance to disease– Repair muscles and the body at a faster rate
MENTAL BENEFITS OF EXERCISE
Release tension, anger, frustration, relaxation
Releases natural antidepressants (endorphins)
Increase blood flow to the brain– Are able to think more clearly
GAINING AND LOSING WEIGHT
1 LB = 3,500 Calorie
– If you take in more calories than you expend you will gain weight
– If you take in less calories than you expend you will lose weight
EXERCISE
3 Questions to Ask Yourself
– What Should I Do?
– When to Exercise?
– Basic Program Set-Up?
WHEN TO EXERCISE?
Regular time each day (get into a routine) Do not exercise on a full stomach
– Blood gets diverted to the muscles which deprives the stomach of oxygen
Page 61 Activity Triangle...draw your own Activity Triangle using the 6 categories
The Activity Triangle
Lifestyle Activity
RecreationalAerobic Exercise
Leisure Activity Flexibility and Strength
Rest and Inactivity
WHAT SHOULD I DO?
Exercises appropriate for your location Available facilities Weather Physical limitations or problems Types of exercise
– Isometric– Isotonic– Isokinetic– Anaerobic– Aerobic
ISOMETRIC EXERCISE
Muscle contractions with little or no movement of the body part being stressed
– Using muscle tension to build strength– Ex: Pushing against a wall...pressing your palms together
* Think of METRIC it has an “M” (muscle)
and a “T” (tension)
ISOTONIC EXERCISE
Repeated movements using weights– Free weights or weight machines– Body could be used as the weight
EX: Pull-ups, Sit-ups, Push-ups
Most common form of weight training exercise
Think Iso-TON-ic......weights weigh a “TON”
ISOKINETIC EXERCISE
Resistance by muscular effort that moves at a fixed speed.
– Increases flexibility as well as improving muscular strength– Used mainly in Physical Therapy– Ex: Biodex and Cybex machines (hydraulic levers)
Biodex Video
List 5 different exercises for Isometric and Isotonic Exercise
ANAEROBIC EXERCISE
Does not require the body to increase it’s use of oxygen
Is an intense burst of activity that the muscles work so hard that they can produce energy without using any oxygen– Ex: Weight training to build particular muscle
group...sprinting...resistance training
AEROBIC EXERICSE
Non-stop vigorous activity (for at least 20 minutes)
– Body has a greater demand of oxygen Due to increased heart rate...oxygen is sent to the
muscles for energy to do the work
– Ex: Walking...Jogging...Cycling...Swimming Cardiovascular activities
BASIC PROGRAM SET-UP
Warm-Up
Work-Out
Cool-Down
REMEMBER: For muscles to keep getting stronger you need to gradually increase how often, how hard and how long you use a particular muscle group
WARM-UP
Prepares muscles for the work that is to come– To do this you must first raise your body
temperature– Second, stretch large muscles slowly and
smoothly Increases elasticity (prevents injury)
– Third, perform intended activity at a slow rate for about 5 minutes
WORKOUT
F.I.T. Formula
– F = Frequency
– I = Intensity
– T = Time
FREQUENCY
How often you do the activity each week– Should be 3-4 times per week with 1-2 days in
between Don’t work the same muscle group two days in a row
INTENSITY
How hard you work out
TIME
How much and how long you work out for– Aerobic 20-30 minutes working at your Target
Heart Rate– Weights Should take about 2-3 seconds to
lower the weight 1-2 Minutes rest in between each set
– 1 Set = 6-15 reps
– High repetition…low weight = toning– Low repetition…high weight = strength and bulk
COOL-DOWN
Gradually decrease the amount and intensity of the activity– 5 Minutes of slow activity– 5 Minutes of stretching– You are cooled down when you are within 20-30
beats of your Resting Heart Rate– Sudden stops will cause blood pooling in the legs.
This results in less blood flow to the brain Dizziness and Fainting
Monitoring Your Progress…Pg. 65Go over Ephedra and Natural Stimulants…Pg. 67
WHAT TO INCLUDE IN YOUR FITNESS PROGRAM
Goals
Plan Ahead
Select the Right Activity
Reward Yourself
GOALS
Need to be tangible and measurable– Short Term small goals
Length of Time you want to work up to Working up to working out regularly
– Long Term big goals Losing weight Improving your mile time
Activity Triangle Pg. 61
SELECT THE RIGHT ACTIVITY
Things to Consider:– Where you live– Your level of health– Your range of interests– Time and Place– Personal Safety– Comprehensive Planning…………– .
WHERE YOU LIVE
Land flat or hilly Temperature Activities available
Consider all the factors of where you live to better enable you to come up with a program that you can stick to!!!
YOUR LEVEL OF HEALTH
Take into account your physical health…illness (asthma), injury (knee problems) – These things will affect your ability to exercise so
you need to consider them when you develop your own plan
Could make it very difficult or impossible to achieve goals if you do not take these things into account…
RANGE OF INTERESTS
Pick activities that you enjoy doing!!!– It should be something enjoyable, not something
you dread
TIME AND PLACE
Take into account the time of day where you feel the best…if you are not a morning person, don’t plan to work out in the morning– This should be a time where you would be most
likely to stick to your goal of working out– Should become part of your daily routine!!!
PERSONAL SAFETY
You need to make sure that wherever you are, that you will be safe– If you include long distance runs in your routine…
make sure that you are not running somewhere with a lot of crime or that you could become injured
– Always let people know where you will be and how long you should be gone
COMPREHENSIVE PLANNING
Make sure that you address all the areas of personal fitness
– Muscular Strength– Muscular Endurance– Flexibility– Heart and Lung Endurance
EACH MILE THAT YOU WALK OR RUN WILL ADD 21 MINUTES TO YOUR LIFE AS WELL AS SAVE 0.24 CENTS IN MEDICAL COSTS …… FIGURE THAT OUT FOR 1 YEAR (AT LEAST 1 MILE EVERY DAY)
REWARD YOURSELF
Make sure that you reward yourself for achieving your goals– Small rewards for your short term and smaller
goals– Bigger rewards for your long term or bigger goals
CROSS TRAINING
Combining various exercise routines to work different body systems– Gives your body and mind a break– Makes exercise less monotonous – Will enhance your overall level of fitness
BASICS OF A SUCCESSFUL EXERCISE PROGRAM
You need to include:
– Overload
– Progression
– Specificity
OVERLOAD
Working your body harder than it is normally worked
Increase the number of repetitions for specific exercises…Increase the number of sets– Builds muscular strength and contributes to your
overall state of fitness
You need to work outside of your comfort zone or you will not make progress in your fitness level
PROGRESSION
A gradual increase in overload. This is necessary for achieving higher levels of fitness.
– When things become easy…increase the repetitions even greater than they were
SPECIFICITY
Particular exercises and activities improve particular areas of health-related fitness– Resistance training = muscular strength and
endurance….but not cardiovascular health
– This is going to be specific to your goals…cardiovascular health and strength are improved in different ways.
Just because you are working out the cardiovascular system, doesn’t mean that you are strengthening your leg muscles
TARGET HEART RATE
Range in which your heart rate should be during exercise for maximum cardiorespiratory endurance
HOW TO FIND TARGET HEART RATE
1. Find your RESTING HEART RATE by sitting quietly for 5 minutes.
2. Subtract your age from 220 to find your MAXIMUM HEART RATE. 220-age = MHR
3. Subtract your RESTING HEART RATE from your MAXIMUM HEART RATE
4. Multiply the result of step 3 by 85% and then 65%
5. Add your RESTING HEART RATE to the result for step 4…once for each percentage
6. The result is your TARGERT HEART RATE
BODY COMPOSITION
Your body is made up of:– Muscle– Fat– Bone– Organs
BMI
Body Mass IndexWeight (lbs) * 704.5
Height (inches)2
A BMI of:Below 18.5 = Underweight18.5 – 24.9 = Normal25-29 = Overweight30+ = Obese40+ = Morbidly Obese
PERCENT BODY FAT
Harmful for women to drop below 10-12%– Healthy Ranges
Men up to age 30 = 9-15% Women up to age 30 = 14-21%
Only 50% of people actually conform to weight charts…this means BMI is NOT accurate for 50% of the population!!!
Body Fat is a measure of success…not a scale
Read through Calipers…Hydrostatic Weighing…Bod-Pods…hand held devices
CALIPERS
Measure the thickness of folds of skin
Locate the proper location– Tricep– Bicep– Sub-Scapular (below shoulder blade on a 45 degree angle– Suprailiac (above the iliac crest – protrusion of hip on the front side of your waist…
horizontal to the bone)
Pull the skin out and place the jaws about ¼” from the pull fingers
Release the trigger (do not release the fold)– Read score when it stops creeping…will take a few seconds
Measure all 4 locations and write down the readings
Convert the readings and then average the conversions together to get your average body fat