Sex Education

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Benefits of Physical Activity

• Stronger/more efficient heart
• Fitness refers to total well being
• Stretching reduces injury (yoga)
• Reduces the effects of stress
• Improves academic performance
• Relieves stress
• Decreases anxiety and elevates mood
• Improves self concept
• Increased energy level

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• Improve sleep
• Immune system benefits
• Increased longevity
• Aids in mental well being
• Positive effects on muscular system
• Alleviation of low back pain
• More energy

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Emotional Benefits of Physical Activity

• Increased ability to cope with stress
• Improved self-image/self esteem
• Relief of depression
• Release of hormones natural high
• Improved sleeping habits
• Increased concentration

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Components of Physical fitness
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Health Related Components

• Muscular strength the force that muscles exert
  against resistance. Ex lifting a heavy object.
  High weights with low reps.
• Muscular endurance the ability to continue
  using muscular strength. Ex Carrying a heavy
  load of books for a distance. Low weight high
  reps
• Flexibility the ability to move the body
  through a full range of motion. Ex touching the
  toes. Yoga is extremely effective.

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• Cardiovascular endurance the ability to sustain
  vigorous activity that requires increased oxygen
  intake for extended periods of time. It is the
  ability of the heart, lungs and blood vessels to
  deliver oxygen efficiently to the working muscles
  Ex Running in the training zone for 20 minutes
  or the mile run.
• Body composition the percentage of fat tissue
  and lean tissue in your body. The percentage of
  fat for a female is between 23 and 33. For a
  male it is between 12 and 22. All forms of
  weights, running and stretching are designed to
  improve body composition.

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Training Principles

• Warm-up
• Progression gradual increase in frequency,
  intensity and/or duration as fitness components
  improve.
• Specificity the body adapts specifically to
  different training stimuli. (Training Goals)
• Overload subjecting a part of the body to
  efforts greater than its accustomed to, to
  elicit a training response. Placing greater than
  normal demands on the body during exercise.
  (Intensity or duration)

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• Flexibility is improved by exercises like Yoga
• Muscular Strength is improved by high weight, low
  reps
• Muscular Endurance is improved by low weight,
  high reps
• Cardiovascular endurance is improved by running
• Body Composition is improved by a number of
  things, including weight training, running and
  Yoga
• The Overload Principle is placing greater than
  normal demands on the body during exercise.

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• Skill related components include Reaction time,
  power, speed, agility, balance and coordination.
• Bicycling is an aerobic exercise
• The resting heart rate of a fit person is slower
  because more blood is pumped per beat.
• As a result of exercise, the fit person can
  process greater amounts of oxygen and convert it
  to more energy.
• Stretching can help reduce injuries

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• Cardiovascular Endurance is best improved by
  running in the training zone for 20 minutes.
• Cardiovascular Endurance can be measured by a
  mile run and 20 minute in the training zone.
• A good resting heart rate is about 70 beats per
  minute.
• Maximum heart rate is determined by the formula
  220-age.

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Figure your heart rate training zone

• Step 1 Subtract your age from 220. This will
  give you your Max. heart rate.
• Step 2 Multiply your Max. heart rate by .70
  (70). This is your minimum training rate.
• Step 3 multiply your Max. heart rate by .85
  (85). This is your maximum training rate.
• Your target heart rate is between 70 and 85 of
  Maximum heart rate.
• Individuals should exercise 20 minutes, 3 days a
  week with and intensity or 70 and 85 of their
  intensity maximum

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F.I.T.T. Principle of Aerobic Ex.

• Frequency Regular exercise. The exercise must
  be done at least 3-4 times per week.
• Intensity The physical exertion of the exercise.
  The exercise must be vigorous enough to get the
  heart to the target zone (calculated above)
• Time Duration of an exercise. The exercise must
  be done for at least 15 20 minutes
  continuously.
• Type The physical activity chosen to improve
  fitness.
• The F.I.T.T. principle gives guidelines for
  designing a fitness program

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Types of Exercise

• Aerobic
• Anaerobic
• Isometric
• Isokinetic
• Isotonic

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Aerobic Exercise

• The definition of aerobic is with oxygen.
• Aerobic exercise makes your cardio respiratory
  system your heart, lungs and blood vessels
  operate more efficiently by being able to take
  oxygen from the air, process it, and deliver it
  to your muscles and organs.
• Aerobic workouts walking, jogging, bicycling
  and the like are the best way to burn lots of
  calories in a relatively short period of time.

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• To receive Aerobic benefits from physical
  activity you need to exercise three days a week
  for 20 minutes at 70 to 85 of your maximum
  heart rate.
• To find your heart rate training zone
• 220 your age (220 14 206)
• 206 x 70 144
• 206 x 85 175
• Checking your pulse one minute after aerobic
  activity will determine recovery heart rate

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Aerobic

• Develops cardiovascular endurance, some
  flexibility, and muscular strength
• Aerobic dancing, distance swimming, or running
  are examples of aerobic exercise.
• Checking your pulse one minute after aerobic
  activity will determine your recovery heart rate.

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• If a conditioning program of aerobic exercise is
  performed properly it will
• Allow you to breathe easier
• Make your heart more efficiently
• Increase the size and number of your blood
  vessels
• Tone your muscles and blood vessels
• Help you lose weight by burning calories
• Increase your metabolism

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Anaerobic

• Exercise in which the bodys demand for oxygen
  exceeds the supply
• Improves muscular strength, muscular endurance,
  and flexibility
• 100-meter dash is an example of Anaerobic
  exercise.

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Isometric

• Muscles contract without movement for a minimum
  five to ten seconds.
• Develops muscular strength.
• Examples
• Plank
• Wall Sits
• Flexed Arm Hang

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Isotonic

• Muscle contraction causing movement
• Builds muscular strength and improves flexibility
• Examples
• Swimming
• Walking
• Push-ups

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isokinetic

• Contraction of muscles with weights or variable
  resistance causing movement through an entire
  range of motion
• Promotes flexibility, strength, and muscular
  endurance
• Examples
• Free Weights
• Bow Flex
• Nautilus Machines

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• Atrophy - Shrinkage of muscle size and strength
• Hypertrophy - An increase in muscle size and
  fiber thickness
• Antagonistic - Refers to opposing muscles
• Concentric contraction Phase when muscles
  shorten (positive phase)
• Eccentric contraction Phase when muscle
  lengthens (negative phase)
• Mesomorph Medium build
• Endomorph Large boned/Naturally round
• Ectomorph Naturally skinny

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• Tendons Connects muscle to bone
• Ligaments Connects bone to bone
• Isometric Without movement
• Isokinetic With variable resistance
• Isotonic With movement
• Strain An injury involving muscle tissues
• Sprain An injury involving connective tissues
• Steroids Artificial/Synthetic hormones

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Deltoid

• Location top part of shoulder
• Function raise arms from the side
• Exercise Lateral rise

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Pectoralis Major

• Location Chest
• Function draws shoulders inward
• Exercise pectoral flys

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Brachioradialis

• Location forearm
• Function twists forearm flexes and rotates the
  hand.
• Exercise wrist rollers

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Quadriceps

• Location front of upper leg
• Function extends leg straightens the lower leg
  at the knee
• Exercise leg extensions

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Tibialis Anterior

• Location Front of lower leg
• Function Flexes toes, draws toward shin
• Exercise toe raisers

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Trapezius

• Location under neck, upper back
• Function shrugs shoulders
• Exercise arm extension

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Heart

• Location chest
• Function pumps blood
• Exercise running, cross country skiing

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Hamstrings

• Location Back of upper legs
• Function Bends the leg at the knee
• Exercise leg curls and squats

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Biceps

• Location front of upper arm
• Function bends arm at elbow
• Exercise arm curl

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Obliques

• Location sides of waist
• Function rotate body Rotates and bends the
  torso
• Exercise Trunk rotation

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abs

• Location center of stomach
• Function bends torso forward flexes the torso
• Exercise crunches

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Gastrocnemius

• Location back of the lower leg
• Function extends toes points the toes away from
  the shin
• Exercise heel raise

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Erector Spinae

• Location Under the Latissimus Dorsi from lower
  back to neck
• Function Straightens the body
• Exercise Glut ham Machine

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Sternocleidomastoid

• Location both sides of the neck
• Function bends and rotates the head sideways
• Exercise neck machine and neck isometrics

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Gluteus Maximus

• Location Most superficial muscle in the gluteal
  region (Butt Muscle)
• Function Helps extend and draw the leg backwards
• Exercise Squats

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Triceps

• Location back of upper arm
• Function straighten arm
• Exercise arm extension

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Lats

• Location Left and right side of the middle back
• function pulls arms downward
• Exercise Lat pull downs

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Rhomboid

• Location Left and right side of the upper back
  under the Trapezius
• Function Draws the shoulder backwards
• Exercise seated rows

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Types of Stretching

• Static slow sustained stretches. Placing a
  muscle in a maximum position of stretch for 8-60
  seconds
• Ballistic bouncing movements that activates
  muscle spindles triggers a stretch reflex
• Dynamic uses speed of movement active
  muscular effort to bring about a stretch. Avoids
  bouncing tends to incorporate more sport
  specific movements.
• PNF (Proprioceptive Neuromuscular Facilitation)
  involves stretching contraction of muscle
  groups. Originally designed as a form of rehab.
  It increases flexibility improves muscular
  strength.

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• Most of us do more than just exist adding some
  percentage of activity to different levels of
  energy expenditure is simple and gives a more
  realistic amount of calories.
• Sedentary lifestyle
• Moderate Activity BMR 50 of that number
• 2902 x .50 1451
• 2902 1451 4353
• This means if I want to maintain the same weight
  that
• I am now and if I was moderately active (which
  Im
• not) I would need to consume 4353 calories per
  day.

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Definitions

• Antagonistic refers to opposing muscles. Ex
  bicep vs triceps.
• Hypertrophy An increase in muscle size and
  fiber thickness.
• Atrophy Shrinkage of muscle size and strength.
• Concentric Contraction Phase when muscles
  shorten (positive phase).
• Eccentric Contraction Phase when muscle
  lengthens (negative phase).

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Basal Metabolic Rate

• The rate at which energy is generated and used by
  the body is called basal metabolic rate. It can
  be called your idling speed. Below is a way to
  guestimate how many calories your body utilizes
  each day.
• Add a zero to your current body weight in lbs.
• 282 0 2820
• 2. Add your weight to this number 2820 282
  2902

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