Physical Activity

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Physical Activity
What do you need to know about it?
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Fitness and Exercise

• What is the difference?
• Fitness being in good physical condition (in
  shape)
• Exercise physical activity that is planned,
  structured, and repetitive and that improves or
  maintains personal fitness

Exercise Fitness
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Topics for Discussion

• Principles of Training
• Components of Fitness
• Skill-Related
• Health-Related
• Dropping out of fitness programs
• Ways to incorporate fitness into lifestyle

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RICE and FITT

• RICE care for injuries
• Rest
• Ice 20/20 Rule
• Compression Why? / How?
• Elevation Above heart level (if possible)
• FITT meet fitness goals
• Frequency How Often?
• Intensity How Hard?
• Time How Long?
• Type Goal-Specific? / What Kind?

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Principles of Training

• Warm-Up/Cool-Down most important part of the
  workout!!!
• Overload Principle do more than you did
  previously
• Hard-Easy-Hard switching workouts
• Specificity will you meet goals/needs?
• Progression start slow and increase
• Individual what you do not others!
• Reversibility use it or lose it!
• 1-2 weeks decrease in performance
• 2-3 months GONE!

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Skill-Related Fitness

• Can enhance performance in sports
• Not necessary to live healthy lifestyle
• If someone possesses any of these qualities they
  are more likely to live a healthy lifestyle
• 6 Different Types

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Agility

• the ability to change body position with speed
  and accuracy
• Visual Recognition
• Quickness
• Stopping/Starting
• Body Control
• Balance and Coordination necessary to improve
• Sports Examples?
• How can we improve agility?
• Shuttle Run
• Ladders
• Dot Drill

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Balance

• the ability to keep the body in a desired
  position
• Dynamic controlled movement
• Static holding still
• Sports Examples?
• How can we improve balance?

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Power

• using strength quickly or strength at a quick
  speed
• Speed Strength
• Explosiveness
• Acceleration
• Sport Examples?
• How can we improve power?
• Plyometrics

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Speed

• moving or covering a distance in a short period
  of time
• Influenced by heredity
• Sport Examples?
• How can we improve speed?
• Track 100m Dash

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Coordination

• the use of two or more body parts together to
  create smooth and accurate complex movements
• Hand-Eye
• Foot-Eye
• Sport Examples?
• Cup Stacking!
• How can we improve coordination?

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Reaction Time

• the time between stimulus and reaction
• Influenced by heredity
• Life Examples?
• Sport Examples?
• Baseball
• How can we improve reaction time?

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Health-Related Fitness

• 5 Components
• Cardiovascular Endurance
• Muscular Strength
• Muscular Endurance
• Flexibility
• Body Composition
• Each can be improved with regular exercise
• -Exercise is structured and planned

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Cardiovascular Endurance

• the bodys ability to do large muscle work over
  a period of time
• Goal ? Deliver as much O2 as possible
• Heart gets stronger with increased workloads
• Goal ? Do more work with less effort
• More blood delivered during each heartbeat
• Continuous Aerobic Activity ?20 min.

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Benefits of CV Endurance

• Makes you stronger
• Gets easier with time
• Lowers Resting Heart Rate
• Less Stress on the Heart!
• Live LONGER LIFE!
• What does Heart Disease come from?
• Lack of Exercise
• Poor Diet
• Smoking
• Increased Stress Levels

Decreased Risk of Certain Diseases
Including Heart Disease!!!
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FITT for CV Endurance

• Frequency 3-5x/week
• Intensity 60-80 of MHR
• Time at least 20 minutes of non-stop activity
• Type You Choose!!

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Heart Rate and CV Endurance

• RHR Resting Heart Rate
• Average 72 BPM
• The LOWER the BETTER!! ? WHY?
• MHR Maximum Heart Rate
• MHR 220 age
• THRZ Target Heart Rate Zones
• 60-80 of MHR

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Target Heart Rate Zones (THRZ)

• How to figure out THRZ
• Step 1 Figure out MHR
• MHR 220 - age
• Step 2 Calculate 60 of MHR
• MHR x 60 (or .60)
• Step 3 Calculate 80 of MHR
• MHR x 80 (or .80)
• You Should Have 2 Numbers!
• This is how we can determine how hard you are
  working!!!

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Other Ways to Determine Effort

• Heart Rate Monitors
• Very accurate
• Cost?
• Talk Test
• Quick and Easy
• Taking Your Pulse
• 4 Easy Locations
• Must 60! (Take for 6 sec., 10, 12, 15, 20, etc.)

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Muscular Strength/Endurance

• Strength amount of force a muscle can exert (1
  maximal effort)
• Endurance muscles ability to exert a force
  repeatedly, without fatigue
• Fitness Test Examples?

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Why Muscular Strength/Endurance?

• Muscle burns more calories!
• Positive Self-Image?
• Essential to everyday life!
• Standing
• Walking
• Carrying

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FITT for Muscular Strength/Endurance

• Frequency 2-3x / week
• 48-72 hours rest between sessions!
• Intensity Varying Sets/Reps/Weight
• Time Short/Long Sets/Circuit Training?
• Type Goal-Specific
• Strength?
• Endurance?

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Building Muscular Strength/Endurance

• Quick Gains at first
• How much force?
• Muscle Fiber Recruitment
• Stabilizing Muscles
• Overload Principle
• Hypertrophy increase in size
• Strength Gains occur w/o Hypertrophy
• Atrophy decrease in size

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3 Types of Muscle

• Smooth Muscle
• Involuntary Control
• Contracting of Hollow Organs
• Blood Vessels
• Other examples
• Cardiac Muscle
• Involuntary Control
• Found ONLY in the Heart!!
• Skeletal Muscle
• Voluntary Control
• Attaches to the skeleton
• Moves our bones

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Types of Muscular Exercises

• Isotonic shortening and lengthening of
  muscle,creates movement
• Easy to do and make sport-specific
• Soreness and not an even gain (most at weak pt.)
• Isometric the muscle contracts but does not
  shorten,no movement
• Quick, Easy, Can do Anywhere!!!
• Can be dangerous (Increases BP)
• Only strengthens at the angle it is worked
• Isokinetic shortening of muscle at a constant
  speed
• FASTEST way to gain strength!
• - Expensive!!!!

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Steroids and their Effects

• What do you need to know?

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What are Steroids?

• Synthetic substances similar to the male sex
  hormone testosterone
• Who produces testosterone?
• Mimic traits of testosterone
• Anabolic promote muscle building
• Androgenic male traits (testosterone)

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Who Uses Steroids?

• Athletes strength/size sports
• Bodybuilders
• Anyone concerned with body image
• Females?

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Who Uses Steroids?
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Why do People Use Steroids?

• Muscle Mass
• Muscle Strength
• Recovery Time Decrease Muscle Damage
• In it to win it Society views
• Positive Uses? (LOW Doses)
• Cortacosteroids (inhalers)
• Arthritis Patients
• AIDS Patients

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Male side-effects

• Premature Balding
• Shrunken Testicles
• High Voice
• Sterility
• Gynecomastia
• Impotence
• Decreased Sperm Count

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Female side-effects

• Increased Facial Hair Growth
• Deeper Voice
• Shrinking of Breast Tissue
• Menstrual Cycle Changes

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Other Side-Effects

• Stunted Growth (teens!)
• Increased Risk for Heart Attack, Stroke, types of
  Cancer
• Weakens Immune System
• Risk of HIV/AIDS
• Risk of Hepatitis B/C
• Jaundice

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More Side-Effects

• Acne
• Mood Swings (Roid Rage)
• Depression
• Addiction
• Extreme Irritability
• Liver Damage
• Hypertension
• Kidney Tumors

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Even More Side-Effects!!

• Hallucinations
• Dizziness
• Sleep Disturbances
• Nausea/Vomiting
• Injury to Tendons/Ligaments
• Many Many More!!!

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Final Thoughts

• Stacking multiple forms of steroids taken at
  once, or taken w/ other drugs
• Ways to take steroids-Injection-Orally
  (Pills)-Cream
• No skill/agility improvement
• Some side-effects irreversible
• Bigorexia

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Ask Yourself
Is It Really Worth it???
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Holding it all together

• Tendons join muscle-muscle or muscle-bone
• Achilles Tendon
• Ligaments join bone to bone
• Anterior Cruciate Ligament

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ACL Injuries

• Cause Twisting the knee or impact on the
  outside of the knee
• Approximately 250,000 / year
• Repair or Reconstruction of ACL
• 6-12 month rehab period

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Flexibility

• the ability to move joints freely and easily
• Benefits of Flexibility
• Prevention of Injuries
• Improve Range of Motion
• Reduce muscle soreness
• Improve coordination
• Improve posture
• Decrease Lower Back pain

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FITT for Flexibility

• Frequency At LEAST 3x / week
• Can be performed all week!
• Especially after a workout! ? ? Soreness!
• Not Before A Workout - ? Strength During Activity
• Twice a day?
• Intensity Position of mild discomfort
• Time 20-30 seconds per stretch
• 3-5 sets
• Type Muscle-specific

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Types of Stretching

• Ballistic bouncing (incr. injury risk!!!)
• Dynamic movement while stretching
• Static holding a specific position
• Most common
• Proprioceptive Neuromuscular Facilitation
• Partner Stretching

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Factors that affect Flexibility

• Type of Joint
• Shoulder most flexible joint
• Quick Test!
• Injury
• Age ? older less flexible
• Gender ? women more flexible than men
• Body Composition

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Why is Body Comp. Important?

• YOUR HEALTH!!
• 2x Risk for Heart Disease
• Back problems
• Increased risk of Cancer (due to incr. cell )
• Performance
• Insulation
• Protection

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Determining Body Composition

• Skinfold Calipers
• Bio-Electrical Impedance
• Fat is poor conductor
• BMI Body Mass Index
• Height to Weight Ratio
• Hydrostatic Weighing
• Golden Standard

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What is Considered Healthy?
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Can We or Will We?
Perspiration (10)
Education (5)
Motivation(85)
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Why do people quit exercising?

• Lack of Motivation 1st problem/obstacle
• Busy Lifestyle excuses
• Social Implications compare to others _at_ gym
• Hobby -vs- Lifestyle
• Expect results overnight media confusion
• Unrealistic Goals

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Why do people quit exercising?

• Monotonous
• 6 Weeks to see results
• Nutrition Problems
• Overtraining Working too hard or too often w/o
  enough rest between sessions
• Injury

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Incorporating Fitness w/ Lifestyle

• Ideas??
• Stairs instead of the elevator
• Park farther from stores/mall/etc.
• If you can walk somewhere, DO IT!
• Walk and Talk on the phone
• Other Input?

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Its a Lifelong Process

• Remember
• USE COMMON SENSE!!!!!
• It wont happen overnight
• Many different facts/studies
• Where to find the BEST information?
• Books/Journals
• Magazines?
• Internet
• .com
• .org
• .edu
• .gov