PHYSICAL FITNESS

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PHYSICAL FITNESS
KHSAA STATE CHAMPION

• COACH JACOBS

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FITNESS 3

• On a sheet of paper, make a list of the physical
  activities in which you participate on a regular
  basis. Then add to your list 3 others you would
  like to try. Briefly describe why each of these
  activities appeals to you.

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DEFINITION OF FITNESS

• A condition that helps us look, feel and do our
  best.
• The ability to perform daily tasks vigorously
  and alertly, with energy left over for enjoying
  leisure-time activities and meeting emergency
  demands.

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BENEFITS OF EXERCISE

• Feel and look better.
• Have more energy.
• Lose weight.
• Suffer from less chronic pain.
• Relieve stress.
• Sleep better.
• Raise good Cholesterol.
• Reduce risk of heart disease.
• Reduce chances of developing osteoporosis.

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5 COMPONENTS OF PHYSICAL FITNESS

• Components means PARTS.
• CARDIORESPIRATORY ENDURANCE
• MUSCULAR STRENGTH
• MUSCULAR ENDURANCE
• FLEXIBILITY
• BODY COMPOSITION

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1. CARDIORESPIRATORY ENDURANCE

• The ability to deliver oxygen and nutrients to
  tissues, and to remove wastes, over sustained
  periods of time.
• Examples Long runs or swims, exercise lasting
  more than 15-20 minutes.
• Also called Cardiovascular Fitness

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CARDIORESPIRATORY ENDURANCE

• At least 3 20-minute bouts of continuous aerobic
  exercise per week.
• Examples Brisk walking, jogging, swimming,
  cycling, rope jumping, rowing, cross-country
  skiing, racquetball, basketball.
• AEROBIC Activity with oxygen (example jogging
  20 continuous minutes burns fat/strengthens
  heart).
• ANAEROBIC Activity without oxygen (example
  running 50 meter dash).

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2. MUSCULAR STRENGTH

• The ability of a muscle to exert a force for a
  brief period of time.
• Various weight-lifting exercises.

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MUSCULAR STRENGTH

• A minimum of 2 20-minute sessions per week that
  include exercises for all the major muscle
  groups.
• Lifting weights is the most effective way to
  increase strength.

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MUSCULAR STRENGTH (cont.)

• Exercise slowly taking at least 2-4 seconds each
  time you lower the weight.
• Rest no rest to 30 secs. - 1-2 minutes between
  sets.
• For strength and mass Increase weight and
  decrease reps ( 3sets of 3-5 reps)
• For tone and some strength increase moderate
  weight and moderate to high reps (4 sets of
  8-15 reps)

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Types of exercises for muscular strength

• Isometric Exercise Little or no movement of the
  body part (Pushing against wall with palms).
• Isotonic Exercise Combines muscle contraction
  with repeated movement (Lifting weights or
  push-ups).
• Isokinetic Exercise Resistance through an entire
  range of motion (Certain exercise equipment).

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3. MUSCULAR ENDURANCE

• The ability of a muscle, or a group of muscles,
  to sustain repeated contractions or to continue
  applying force against a fixed object.
• Examples
• Push-ups test endurance of arm and shoulder
  muscles.
• Sit ups test endurance of the abdominals or
  stomach.

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MUSCULAR ENDURANCE

• At least 3 30-minute sessions each week.
• Include exercises such as calisthenics, push-ups,
  sit-ups, pull ups, and weight training for all
  the muscle groups.

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4. FLEXIBILITY

• Ability to move joints and use muscles through
  their full range of motion.
• Example The sit and reach test measures the
  flexibility of the lower back and hamstrings.
• Hold each stretch for at least 10-30 seconds and
  repeat up to ten times

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FLEXIBILITY

• 10-12 minutes of daily stretching exercises.
• Can be included in the warm-up and cool-down.
• Best to be done when muscles are warm, do not
  stretch a cold muscle

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5. BODY COMPOSITION

• Makeup of the body in terms of lean muscle mass
  to body fat.
• Lean Muscle Mass is muscle, bone, cartilage,
  tendons, ligaments, and organs.
• An optimal ratio of fat to lean mass is an
  indication of fitness.
• Right types of exercise will help you decrease
  body fat and increase or maintain muscle mass.

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Accessing your current level

• Mile run or step test checks your level of
  cardiovascular fitness.
• Sit-up test or pushup test determines muscular
  endurance.
• Max out on the bench press or leg press to
  determine muscular strength.
• Sit and Reach test determines your level of
  flexibility.
• Calculate body mass index or percent body fat to
  determine body composition.

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FITNESS PLAN

• Your exercise program should include something
  from each of the first four basic fitness
  components.
• Each workout should begin with a warm-up and end
  with a cool-down.
• Space your workout out throughout the week and
  avoid consecutive days of hard exercise.

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AVERAGE HEALTHY PERSON WORKOUT WARM-UP

• 5-10 minutes of exercises such as walking or
  slow jogging.
• Low intensity movements that prepares the muscles
  for the work to come.
• Raises body temperature.
• Reduces risk of injury.
• Stretch large muscles slowly and smoothly (Dont
  bounce).

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COOL-DOWN

• A minimum of 5-10 minutes of SLOW walking, low
  level exercise, combined with stretching.

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F.I.T.T. PRINCIPLE

• FREQUENCY how often you work out (3-
• 4 times per week).
• INTENSITY how hard you work out at the
• the activity during a session
• (60-85 of your target HR).
• TIME how much time you devote to a given
  session
• (Duration should be at least 60 minutes per
• day for 5-6 days per week).
• TYPE Specificity, refers to the specific
  activity chosen to improve a component of
  fitness. An individual
• must do strength training to improve strength,
• stretching to improve flexibility, etc. 20-30
• minutes).

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SELECTING THE RIGHT ACTIVITY

• Where you live.
• Your range of interest.
• Your level of health.
• Time and place.
• Personal safety.
• Comprehensive planning.

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A MATTER OF PRINCIPLE

• Key to selecting right kinds of exercises and
  maintaining each of the basic components of
  fitness are found in the following principles
• 1. Specificity Pick the right kind of
  activities to affect each component.
• Strength training results in specific strength
  changes.

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1. SPECIFICITY

• Train for specific activity that interest you.
• Example Optimal swimming performance is best
  achieved when muscles involved in swimming are
  trained for the movements required.

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2. OVERLOAD

• To bring about improvement, work hard enough, at
  levels that are vigorous and long enough to
  overload your body above its resting level.
• Sets or reps builds muscle.
• over load principle

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3. REGULARITY

• You cant hoard physical fitness!
• At least 3 balanced workouts a week are necessary
  to maintain a desirable level of fitness.

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4. PROGRESSION

• Increase the intensity, frequency, and/or
  duration (time) of activity over periods of time
  in order to improve.
• Increase or decrease number of sets or reps.
• Every 30 - 60 days change your routine!

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CROSS TRAINING

• Combining various exercise routines to help work
  different body systems (shock the body).

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METABOLISM

• The process by which your body gets energy from
  food.

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BASAL METABOLISM

• Minimum amount of energy required to maintain the
  life processes in a body.

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CONTROLLING YOUR WEIGHT

• KEY to weight control is keeping energy intake
  (food) and energy output (physical activity) in
  BALANCE!
• When you consume as many calories that you need,
  your weight will stay the same.
• If you take in more calories than your body
  needs, the excess will be stored as FAT!
• If you expend more energy than you take in, you
  will burn excess fat!

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EXERCISE ROLE IS WEIGHT CONTROL

• By increasing energy output, your body will call
  on stored fat for the extra fuel!
• Research shows that not only does exercise
  increase metabolism during a workout, but it
  causes your metabolism to stay increased for a
  period of time after exercising allowing you to
  burn more calories.

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WEIGHT LOSS

• Combination of exercise and diet offers the most
  effective approach to weight control!
• Body composition is the best indicator of your
  fitness/appearance. Do not go by body weight or
  the scales.
• One pound of fat equals 3500 calories! (Average
  adult would have to walk 30 miles to burn 1 pound
  of fat!)

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SEDENTARY LIFESTYLE

• A way of life that requires little movement or
  exercise.
• Muscle weighs more than fat and exercise develops
  muscle.
• The more muscle you have, the more calories
  (units of heat) you burn.

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WHEN TO EXERCISE

• Exercise either 1 hour before eating or 2-3 hours
  after eating.
• Do not exercise during extreme hot humid weather.
• Do not exercise when temperature/wind chill is
  below 32 degrees.
• Do not exercise when it is lightning.

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CLOTHING

• Should be loose-fitting to permit freedom of
  movement.
• Should make the wearer feel comfortable and
  self-assured.
• Generally, wear lighter clothing that is visible
  or that would not bring heat in from the sun.
• Never wear rubberized or plastic clothing.

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HEART RATE

• TARGET HEART RATE The range your heart should
  beat while exercising.
• MAXIMUM HEART RATE The highest number you want
  your heart to beat.
• RESTING HEART RATE The number of times your
  heart beats while at rest.
• PULSE RECOVERY RATE The number of times your
  heart beats after exercise.

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HOW DO I CALCULATE MY HEART RATE?

• Find pulse in carotid artery located in your
  neck.
• Count pulse for 15 seconds.
• Multiply that number by 4.
• The number you get is your heart beating per
  minute.

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HOW DO I CALCULATE TARGET HEART RATE (upper
range)?

• 220 220
• ___ your age - 14
• ___ maximum heart rate 206
• ___ your resting heart rate - 60
• ___ 146
• X .70 x .70
• ___ 102
• ___ your resting heart rate 60
• ___ upper end of your target heart rate 162

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Lower range target heart rate (cont.)

• 220 220
• ___ your age - 14
• ___ maximum heart rate 206
• ___ your resting heart rate - 60
• ___ 146
• X .50 x .50
• ___ 73
• ___ your resting heart rate 60
• ___ upper end of your target heart rate 132

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THREE MINUTE PAUSE
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GET MOVING!
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QUIZ 12
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QUIZ 12 ANSWERS

1. E
2. D
3. B
4. A
5. C
6. A
7. B, C, D
8. E
9. C, D
10. A

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REFERENCE

• GLENCOE HEALTH