Fairborn Fire Department Fitness Programming

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Physical Wellness
Presented by Jenny Alex Alexander,
Communication Dept. and CREC instructor AFAA
certified
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Our health is interconnected
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Fitness

• The Presidents Council on Physical Fitness and
  Sports characterizes physical fitness as the
  ability to carry out daily tasks without becoming
  fatigued and with ample energy left to enjoy
  regular leisure-time pursuits and to handle and
  occasional unexpected emergency requiring
  physical exertion.
• Physical fitness also includes the ability to
  last, to bear up, and to persevere under
  difficult circumstances.

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A physically healthy body

• Can more effectively it can cool itself down and
  warm itself up
• Has a more efficient cardio-respiratory system
• Has lower serum cholesterol levels, lower
  triglycerides levels and lower blood pressure
• Has a lower risk of heart disease, diabetes,
  osteoporosis, many cancers and other ailments
• FEELS better and LOOKS better
• Makes everything EASIER
• You cant afford NOT to work out!

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Components of Fitness

• The 5 Health-related Components of Fitness
• Cardio respiratory Endurance
• Body Composition (Lean body mass vs. fat)
• Muscular Strength exert force against mass
• Muscular Endurance exert force repeatedly
• Flexibility (full range of motion)
• Any improvement in these 5 areas will improve
  your health.

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General Exercise Prescription

• Cardio - 5-7x/week, 20-60 min. sessions,
  60-85 max. ? rate
• Muscular 2-3x/week 1-3 sets 60 1RM major
  muscle groups, 48 hrs. rest
• Flexibility - 3-7x/week static stretching all
  major muscle groups
• Nutrition Eat according to caloric needs (BMR -
  Basal Metabolic Rate) to achieve personal weight
  management goals and eat a balanced diet get all
  necessary nutrients.

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Your target heart rate range

• Why work within your the target heart rate range?
• Assists in measuring exercise intensity
• Assists in being in the proper training zone for
  the outcomes you desire (i.e. to burn stored body
  fat, to increase the oxygen delivery system,
  etc.)

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Weight Management

• The Bottom line (The calorie balance equation)
• Calories in
• Calories in Calories out ??? Maintain weight
• Calories in Calories out ??? Gain weight
• Note There can be other factors
• which affect a persons
• ability to metabolize calories

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Lets do some math

• There are 3500 calories in 1 pound of fat
• To lose 1 pound of stored body fat
• 3500 /7 days per week
• 500 calorie deficit per day
• IF YOU
• Take in 250 calories less per day than your BMR
• Burn off 250 extra calories per day through
  activity
• You will Lose 1 pound per week

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Food TIPS

• Immediately following your workout, have a
  healthy carb (e.g. FRUIT!)
• Within 45 minutes of the completion of your
  workout, eat a lean protein and healthy fat
• Choose nutrient-dense foods over empty-calorie
  food
• Drink at least 8 of 8
• At meal times, ALWAYS combine a lean protein with
  a healthy carb and a healthy fat.
• Dont eat/drink simple carbs alone!
• Eat every 3-4 hours in order to support your
  metabolism

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Setting up an individualized exercise program

• Ways to assess yourself

Waist to Hip Ratio Pant size Shirt size
Cholesterol Blood sugar Blood pressure 1
minute sit up test Sit Reach test (best of 3
trials) 1 minute push-up test 3 minute step test
1 mile walk
Weight Body fat Body mass index (BMI)
Resting Heart Rate Target Heart Rate Zone
Calories necessary for life Skinfold (or tape
measure) measurements
If you do not change directions, you may end up
where you are heading Lao-Tzu
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STRESS-LESS

• Stress and sleep-deprivation have a major impact
  on your health and well-being
• Cortisol and adrenaline are chemicals that need
  to be regulated
• Abdominal fat!
• Not enough sleep ? Fat!

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Variety is the spice of life!

• To make extraordinary progress, a person must
  leave their comfort zone.
• CROSS-TRAIN!
• INTERVAL TRAIN!
• Use different equipment, different exercises,
  different sequences, different times, etc. Mix
  it up for your body/mind/soul.

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WSU Physical Fitness Resources

• Student Union Fitness Center (including personal
  training)
• Racquetball/Squash courts
• Swimming Pool
• RecFit classes
• Intramural Sports
• Outdoor Recreation (including a climbing tower!)
• Nutter Center weight room, basketball courts,
  indoor track
• Sidewalks, stairs and parking lots
• Tunnel system walking
• Campus organizations (e.g. Raider Multisport
  Club)
• How do YOU get physical activity while at WSU?

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Suggested Resources

• Find your REAL AGE www.realage.com
• Netwelleness www.netwellness.org or
• WebMD- www.webmd.com for illness information

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Questions for Discussion

• What does wellness mean to you?
• What areas of wellness are most important to you
  at this time in your life?
• On what areas would you like to focus more of
  your attention?
• What difference will it make to you if you
  achieve a healthier wheel?
• What is something you heard today that will stick
  with you?
• What motivation can you give someone else to be
  physically healthy?

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THANK YOU!

• In health, Alex