Fitness

1
Fitness

• Chapter 9

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Are you physically fit?

• What does it mean to be physically fit?
• Ideas, Examples
• Benefits of being physically fit
• More energy
• Better self-confident
• Better endurance
• Fun and entertaining

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Benefits of Being Physically Fit

• Unfit Person Sedentary
• Sitting down a lot
• Society enables unfit people elevators, garage
  door openers, electric can openers
• Trouble sleeping

• Less chance of lifestyle diseases
• Healthy weight
• Increased stamina
• Muscular endurance
• Muscular strength
• Flexibility
• Healthy body composition

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What does fitness mean?

• The characteristics of the body that enable it to
  perform physical activity.
• The ability to meet routine physical demands,
  with enough reserve energy to rise to sudden
  challenges.
• The bodys ability to withstand stress, including
  physiological stresses.
• You can achieve all of these definitions by
  regularly being physically active 30 minutes on
  most days of the week.

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How do we get fit?

• Conditioning practice and training the body to
  be physically fit.
• It is not an overnight processit takes a long
  time.
• You must be willing to create time for fitness on
  most days of the week.
• It takes about 8 weeks for it to become a
  routine.

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5 Components of Fitness

• 1. Muscular Strength
• 2. Muscular Endurance
• 3. Flexibility
• 4. Cardiovascular Endurance
• 5. Body Composition

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Overload Principle

• The stronger and more fit you are, the less you
  must strain to do the work.
• Your body responds to OVERLOAD in a positive way.
  
• Progressive Overload Principle FITT
• F frequency of activity
• I intensity of activity
• T time of activity
• T type of activity

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FITT Idea

• Progress slowly!
• Proceed with caution!
• Use proper equipment and attire
• Exercise regularly
• Train hard 1 or 2 xs per week. In between do
  moderate workouts
• Listen to your body
• Perform activities with proper form

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Energy Balance

• For each 3,500 calories you eat over the amount
  you spend, you store a pound of body fat.
• The reverse is also true.
• Input vs. Output
• Basal energy
• Voluntary activities

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Basal Energy

• Basal Energy
• Heart Beat
• Breathing
• Body temperature
• Working of nerves and glands
• Supports life!
• A person uses up 1,200-1,400 calories a day this
  way!

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Proper Warm-Up/Cool Down

• Warm-Up
• Need to get bodys fuels ready
• Need to warm-up muscles and connective tissue
• Less risk of injury
• Walking, biking, light jogging followed by light
  stretching

• Cool-Down
• A few minutes of light activity to bring body
  down to resting
• Helps to relax muscles
• Allows blood to circulate freely to cool the body
• Get a good stretch

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Gaining Cardiovascular Endurance

• Aerobic demands oxygen
• The more a person exercises, the more efficient
  they are at providing the muscles the oxygen they
  need
• Anaerobic without oxygen
• Activity that lasts just a short amount of time,
  but is very intense
• Marathon runner vs 400 m dash runner

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How to gain cardiovascular benefits

• Aerobic and anaerobic exercise
• Promotes health in every body
• A person that has no cardiovascular endurance has
  a hard time doing daily living activities
  walking up stairs, taking out the trash, picking
  up their children
• Most important to health and life in general

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Principles of Cardiovascular Endurance Training

• When a person has cardiovascular endurance, the
  blood increases in volume and can carry more
  oxygen
• Heart increases in size and strength which in
  turn pumps more blood to muscles

• Muscles that work the lungs gain strength and
  endurance and breathing becomes more efficient
• Blood moves more easily through the body and BP
  falls
• Muscles become more firm
• The lower the pulse, the more healthy a person is

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Calculating Target Heart Rate

• 220 age maximum heart rate (MHR)
• Target HR is approximately 65-85 of your MHR
• Example
• 220-15 205
• 205 x 65 133, 205 x 85 174
• A 15 year olds target heart rate is between
  133-174 beats per minute.

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Activities for Cardio Endurance

• Use large muscle groups like quads, hamstrings,
  glutes, and abdomen
• Be steady and constant
• Exercise for a constant amount of time

• Examples
• Walking, running, inline skating, cross-country
  skiing, hiking, yoga, weight lifting, basketball,
  swimming, aerobic dance/step aerobics, cycling

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Flexibility

• Flexibility depends on elasticity of muscles and
  connective tissues and on the health of your
  joints
• Range of Motion (ROM) how far your muscles are
  able to stretch
• Stretching improves flexibility stretch to the
  point of slight discomfort, not pain!
• Never stretch a COLD muscle

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Muscular Strength and Endurance

• How do you gain muscle?
• Strength is the ability to work against
  resistance
• Muscular endurance is the ability for a muscle to
  hold a contraction for long periods of time or
  contract repeatedly

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Strength Conditioning

• Have a goal in mind
• Tone
• Build muscle
• Verbalize your goal
• Wt Training tips
• Sets
• Repetitions
• Dont overdo it!
• Start slow and build into it
• Work muscles equally

• Bench press
• Squats
• Pull-ups
• Sit-ups
• Leg lifts
• Hamstring curl
• Quadriceps lifts
• Inner/Outer thigh lift

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Steroids

• Hormones or other drugs used to enhance muscle
  size and strength
• Effects
• Increased risk of heart disease
• Interrupt the normal work of the liver
• Cause cancer of the liver
• Cause permanent damage to the reproductive system
• Severe acne
• Testicle shrinkage
• Facial hair on females

21
Sports Injuries and Heat Stroke

• Shin splints
• Stress fractures
• Sprains
• Strains
• Breaks/fractures
• Tendonitis
• Dehydration

• Dangers of Overheating
• Heat exhaustion showing signs of distress
  headaches, nausea, chest pains or diarrhea
• Heat stroke above symptoms plus extreme
  fatigue, intense dizziness, fading in/out of
  consciousness