Title: Introduction to Fitness
1Lesson 1
- Introduction to Fitness Guidelines of Exercise
2 2007 1970 Research says
after a 40 year study, couch potatoes actually
begin as tater tots!
3PERSONAL IS THE KEY WORD IN THIS COURSE IT IS
DESIGNED TO HELP YOU FEEL GOOD ABOUT YOURSELF.
4WHAT IS PHYSICAL FITNESS?
- Physical Fitness is
- A state of well being, with a low risk of
premature health problems, - and energy to participate in a variety of
physical activities
5QUALITY PHYSICAL EDUCATION OUTCOMES DEFINITION
OF A PHYSICALLY EDUCATED PERSON The
Physically Educated Person HAS
---------gt learned skills necessary to perform
a variety of physical activities IS
---------gt physically fit DOES ---------gt
participate regularly in physical activity
KNOWS ---------gt he implications of the
benefits from involvement in physical
activities VALUES ---------gt physical activity
and its contribution to a healthful lifestyle
6BENEFITS OF EXERCISE(WHATS IN IT FOR YOU?)
- 1. Improved appearance and body image
- 2. Feelings of personal control
- 3. More enjoyment of life
- 4. Improved health
- 5. Improved muscular strength
- 6. Improved muscular endurance
- 7. Increased level of energy
- 8. Improved physical performance
- 9. Increased success in your school work or job
- 10. Helps cope with stress
- 11. Sleep better
- 12. Increased life expectancy
7Relationship Between Lifestyle and Life Expectancy
longer
Life Expectancy (years)
shorter
8 Cut Down On -Watching TV -Computer games
-Sitting for more than 30 minutes at a time
2-3 Times a Week Leisure Activities
Flexibility and Strength
-Bowling -Stretching / Yoga
-Softball -Push-ups / Curl-ups
-Yard work -Weight lifting 3-5
Times a Week Aerobic Exercise Recreational (20
minutes) (30 minutes)
-Brisk Walking -Soccer
-Tennis -Cross Country Skiing
-Basketball -Dancing
-Bicycling -Martial
Arts -Swimming
-Hiking Everyday (as much as possible)
-Walk your dog -Make extra steps in your
day - Work in your yard -Walk to school or
the mall -Take longer routes
-Park your bike or car further away -Take the
stairs instead of the elevator Be creative in
finding a variety of ways to stay active
ACTIVITY PYRAMID
9The Five Health Components of Fitness
Cardiovascular - (Pacer test) Muscular
Strength - (Paced push ups) Muscular Endurance
- (Paced curls) Flexibility - (Back Saver sit
and reach) Body Composition - (Optional, skin
fold, hydrostatic)
10Things to Consider Before Starting an Exercise
Program
- Physicians clearance
- Family medical history blood pressure, etc.
- Current fitness level
- Resting heart rate
- What activities you enjoy
- Your schedule
- Goals
- Equipment shoes, clothes etc.
11- WHAT IS GOAL SETTING?
- A Process to Help You Improve Yourself and Feel
Good About Yourself - A Method of Motivating People to Work Toward the
Improvement of Their Lifestyle - TWO TYPES OF GOALS
- SHORT-TERM GOALS
- Can be achieved in a few days or weeks.
- LONG-TERM GOALS
- May be achieved in a period of time from a
semester to a year. - Long-term goals may also be set for a much longer
period of time. -
12GOAL SETTING IS LIKE A LADDER
Long Term Goal 8 Mile Run Week 10 7
Mile Run Week 9 6 Mile Run Week 8
5 Mile Run Week 7 4 Mile Run Week 6
3 Mile Run Week 5 2.5 Mile Run Week 4
2 Mile Run Week 3 1.5 mile Run Week
2 1 Mile Run Week 1
13GOAL SETTING STEPS 1. Desire 2. Belief in
Yourself 3. Analyze Where You Are Now 4. Set
Realistic Goals 5. Write Your Goals in
Detail 6. List Benefits You Will
Receive 7. Identify Obstacles You May
Face 8. Identify Knowledge You Will
Need 9. Make a Plan of Action 10. Develop Time
Lines 11. Monitor Your Progress 12. Never Give
Up
14IMPORTANCE OFSELF-TESTING
- Determine Present Level of Fitness
- Monitor Your Progress
- Determine the Effectiveness of Your Program
- Evaluate and Update your Goals
15Training Principles
- Overload
- Progression
- Specificity
16The F.I.T Principleincludes 3 ways to increase
overload
March 2005
17Principle of Progression
- The workload must be progressively increased for
improvement to occur - Train dont strain
- Know your body and adjust
18S.A.I.D Principle
- Your body makes--
- Specific
- Adaptation(s)
- to
- Imposed
- Demands
19Benefits of Warming up
- It helps to make you feel like exercising
- It increases your blood supply to muscles and
joint tissue - It creates heat in the muscles and joint tissues
which makes them more flexible and resistant to
injury
20How to Warm Up
- At least 5 minutes long
- Use large muscle groups
- Include specific muscle groups that will be used
in activity - Warm muscles first with a light activity followed
by stretching
21Benefits of Cooling Down
- It helps to prevent blood from pooling in the
muscles you are using - If you do not cool-down less blood will return to
your heart and you may feel light-headed - It prevents some muscle soreness from developing
after exercise
22How to Cool Down
- Large muscle activity (walking) to prevent blood
from pooling - Allow your heart rate to lower
- Perform same static stretches as done in the
warm-up - Cool down should last as long, if not longer,
than the warm-up
23Good and Bad -Body Erect arms,
Jogging Form shoulders, and
-Clothing appropriate neck relaxed
to climate and weather -Hands held
loosely -Elbows flexed no more than
-Arms swing directly 90o to
100o Good Form
-Proper jogging
shoes
in good repair -Even, relatively
level non-banked jogging
surface -Inappropriate
-Arms swing
clothing
across body
-Elbows sharply flexed
-Fists clenched
(jogging uptight) -Trunk bent
over body tense Bad
Form -Unsuitable jogging
shoes or shoes in -Uneven, banked,
or poor
repair hilly jogging surface
24- Injury Prevention
- Progress slowly
- Beware of doing Too Much,
- Too Hard,
- Too Soon
-
- Equipment, Shoes, pads fitted properly, etc.
- Warm-up
- Stay within ability level
- Check ego at the door. Fitness is personal.
-
- Use your brain when you train, dont strain!
-
25Review Questions
- 1. You are physically fit, when you
- A. have energy to participate in physical
activities - B. are not overweight
- C. can lift twice your body weight
- D. are at a high risk of health problems
- 2. Which is not a benefit of exercise?
-
- A. Improved body image
- B. Improved health
- C. Decreases overall level of energy
- D. Increased performance in school
26Review Questions Continued
- 3. The three primary training principles are
- A. overload, progression, specificity
- B. overwork, performing, specificity
- C. overload, progression, sweating
- D. overwork, performing, sweating
- 4. The five (5) health related fitness components
are? - A. flexibility, muscular strength, nutrition,
muscular endurance, and body composition - B. nutrition, agility, power, body composition,
and flexibility - C. cardiovascular fitness, reaction time,
balance, body composition, and flexibility - D. cardiovascular fitness, muscular strength,
muscular endurance, body composition, and
flexibility
27Review Questions Continued
- 5. Warming-up before and cooling down after
exercise, is not important. - True or False?
- 6. When participating in any type of fitness
program it is a good idea to set goals for
yourself because - A. goals determine your current fitness level.
- B. goals allow you to reach your target heart
rate zone. - C. goals help you improve and feel good about
yourself. - D. goals help to determine how long you will
live. - 7. Your workload must be gradually increased
for improvement to occur is the definition of
the - A. Principle of specificity
- B. Principle of progression
- C. Overload principle
- D. Fit for Life Program
28Review Questions Continued
- 8. When setting goals, you should
-
- A. analyze where you are now
- B. write realistic goals in detail
- C. make a plan of action to achieve your goals.
- D. all of the above