Fitness 101

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Fitness 101

• The Basics-Health/Skill Related

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• Since your Kindergarten year in elementary school
  you have learned the importance of physical
  fitness through skill work, drills, and game
  play. Now you will learn how to incorporate
  everything you have learned related to fitness
  into a fitness program to help you live a healthy
  lifestyle.

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• What does it take to perform and look like a Pop
  Star? What type of workout do I need to perform
  to develop and maintain physical fitness?

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Youll learn to answer

• What is Health Fitness (sometimes referred to as
  Physical Fitness)?
• What components of fitness do I need to
  incorporate into my workout program to develop
  and maintain physical fitness?
• Why are each of these components of a workout
  important to become and stay physically fit?
• How often do I need to workout?
• How long should I workout?
• What exercises should I perform?
• How hard should I workout?

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DEFINITIONS

• Fitness - the ability to perform daily activities
  without undue fatigue.
• Components of Physical Fitness
• Health Related and Skill Related

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Health Related

•  
• Those factors that are related to how well the
  systems of your body work
•       Body Composition
• Muscle Endurance
• Muscular Strength
•         Flexibility
• Cardiovascular Endurance

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Cardiovascular Endurance

• The ability to perform large muscle movements
  over a sustained period of time.
• Running, bicycling, swimming, etc.

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Body Composition

• The relative percentage of body fat compared to
  lean body mass (muscle, bone, water,etc)
• Measured by
• BMI, calipers, bioelectrical impedence,
  hydrodensitometry

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Body Composition

• Body Types
• Ectomorph
• Endomorph
• mesomorph

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Body Fat

• Males- ideal fat is 15-19
• Females- ideal fat is 20-28
• Children have a little higher body fat

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Flexibility

• The range of motion possible at various joints.
• ballistic stretching
• static stretching
• isometric stretching
• PNF stretching

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Flexibility

• Most important, yet its the most ignored.
• Is determined by
• Genetics
• Work harder to improve flexibilty

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Muscular strength

• The amount of force that can be produced by a
  single contraction of a muscle
• World Records
• Bench press 1,070 lbs
• Squats 1, 220 lbs

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Muscular endurance

• The ability of a muscle group to continue muscle
  movement over a length of time.
• World Records
• Push-ups non-stop 10,507
• Pull-ups in one hour 825
• sit ups 45,005 in 58.5hrs

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Skill Related Components

• Those aspects of fitness which form the basis for
  successful sports participation.

• Speed
• Agility
• Balance
• Coordination
• Reaction Time
• Power

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Speed

• The ability to move quickly from one point to
  another
• Sprinting (running, swimming, biking, etc.)

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Agility

• The ability of the body to change direction
  quickly

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Balance

• The ability to maintain an upright posture while
  still or moving

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Coordination

• Integration with hand and/or foot movements with
  the input of the senses.

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Reaction Time

• Amount of time it takes to get moving.

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Power

• The ability to do strength work at an explosive
  pace.

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Fitness Center Safety Rules
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Fitness Center Rules

1. Children under the age of 14 are not permitted to
   work out in the fitness center.
2. Proper attire must be worn at all times. Shirts
   and proper athletic shoes required. No jeans,
   cut-offs or sandals/boots of any type permitted.
3. No food, gum or drink except water and sports
   drinks in the approved plastic bottles permitted.
4. After finishing your weight training, please
   return plates and dumbbells to their original
   racks. 
5. Cardio equipment is limited to 20 minutes during
   peak times.

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Rules continued

• 6. Always use a spotter when lifting heavy
  weights.
• 7. And use barbell locks

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Rules continued

• 8. Heavy dumbbells are not to be rested on
  benches between sets.
• 9. Please do not bang, drop or otherwise misuse
  the equipment. The proper use of and care for
  the equipment increases its life span and
  decreases the risk of injury to facility users.
• 10. Screaming, yelling or use of profane language
  is strictly prohibited.
•  11. Anyone using the equipment is required to
  wipe off excess sweat with a towel.
•  12. During instruction time, the radio is
  permitted at a low level.
•  13. Proper behavior and courtesy for fellow
  users must be exhibited at all times.

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Treadmill Safety

• Before you begin, take note of the control panel
  on the treadmill. Be sure to pay attention to
  where the pause and the emergency stop buttons
  are so that you can stop the belt if you should
  need to do so during your workout.
• Make sure only one person attempts to use the
  treadmill at any one time. Trying to have two
  people walking on the treadmill is not only
  crowded, but dangerous as one person is likely to
  slip or fall.
• If you are new to using a treadmill, it is a good
  idea to hold onto the handrails as you walk.
  However, once you pick up the pace, it is easier
  and safer to let go of the handrails and swing
  your arms as you would if you were walking on
  normal pavement.
• Increase of the machine speed in small
  increments. Treadmills can go very fast. Be sure
  to adjust the speed in short increments (perhaps
  .10 of a mile each time) in order to make sure
  the belt does not move so quickly as to knock you
  off

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Treadmill Safety

• Do not look sideways, down, or backwards while
  you are on the treadmill because there is a
  tendency for you to run or walk to the direction
  you are looking. Keep your focus straight ahead
  of you. If you look back or to the side, you may
  find yourself too close to the side of the belt
  or falling off the back.
• If you need to tie your shoe or you drop
  something, step off of the treadmill. If you try
  to stand still while the belt is moving, you may
  fall off and become injured. Its better to step
  off the machine and resume your workout when you
  are fully ready and able to do so.
• If you feel dizzy when you step off the
  treadmill, you are not alone. This is because you
  are not used to walking on moving sidewalks.
  Stand still and hold on to something (a nearby
  wall or the handrails of the treadmill, for
  example) and wait to walk away until you are no
  longer dizzy.

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Treadmill Safety
http//www.youtube.com/watch?vdTAAsCNK7RA