Fitness and Exercise

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Fitness and Exercise
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Physical Fitness

• The ability to perform regular moderate to
  rigorous physical activity without great fatigue.
• Components include cardiorespiratory fitness,
  muscular strength and endurance, flexibility, and
  body composition.

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BENEFITS OF EXERCISE
LOWERS CHOLESTEROL

• STRENGTHENS HEART AND LUNGS

IMPROVES SLEEP
ENHANCES FEELING OF WELL-BEING
IMPROVES CONFIDENCE
STRENGTHENS MUSCLES AND BONES
IMPROVES APPEARANCE
DECREASES BLOOD PRESSURE
PREVENTS INJURY
INCREASES ENERGY
IMPROVES COORDINATION
REDUCES RISK OF HEART DISEASE AND DIABETES
HELPS WEIGHT CONTROL AND BODY COMPOSITION
IMPROVES RANGE OF MOTION
REDUCES STRESS AND TENSION
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Benefits to Regular Activity

• Improved Cardiorespiratory Fitness
• The ability of the heart, lungs, and blood
  vessels to supply oxygen to muscles during
  physical activity.
• Reduced Risk of Heart Disease
• Prevention of High Blood pressure
• Improved Cholesterol Levels

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Benefits to Regular Activity

• Maintaining Bone Mass
• Helping to control weight
• Improved Health and Life Span
• Prevention of Diabetes
• Increased Longevity
• Increased Immunity to Disease
• Improved Mental Health and Stress Management

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Cardiorespiratory Fitness

• Aerobic exercise
• Any type of exercise that increases heart rate
• Keep your heart rate in the Target Heart Rate
  zone or THR
• THR is calorie/fat burning mode!

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Target Heart Rate

• To receive cardiovascular benefits of exercise
  you must hit your THR
• Target Heart Rate
• --60-80 of maximum heart rate
• --MAX HR 220-(AGE)
• --Formulas MHR x .60 THR

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Not Hitting THR?
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Stay within your THR

• Possible side effects of going over your maximum
  heart rate or MHR --Exhaustion.that means
  really tired!! --The body stops burning fat
  --Lactic acid build up sore muscles!

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Heart Rate Example (Old School)

• First step is calculate your maximum heart rate
  
• 220-your age (e.g.35) 186 BPM 220 -
  ______ ______ BPM AGE MHR
• The second step is to determine your training
  zone between 60 and 80 of your max (MHR)

Mr. D says, Calculate the following example..
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Heart Rate Example cont.

• For example 186 X 0.60 111 BPM ______ X 0.60
  _______BPM
• MHR 60 lower-limit of zone
• For example 186 X 0.80 149 BPM ______ X 0.80
  _______BPM
• MHR 80 upper-limit of zone
• The example reveals a target heart rate range of
  ______--_______.

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The Activity Pyramid
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Flexibility and Strength

• Flexibility
• Is the ability to move a joint through its
  complete range of motion
• Stretching elongates the muscles and makes them
  more flexible
• Yoga, Tai chi, and Pilates are three major styles
  of exercise that include stretching

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Muscular Strength and Endurance

• Muscle Strength
• The amount of force that a muscle is capable of
  exerting
• Muscle endurance
• A muscles ability to exert force repeatedly
  without fatiguing
• Strength - few reps and heavy load
• -LIFT MORE -Maximal Effort
• Endurance - many reps and lighter load
• -LIFT LONGER -Sustained
  Contraction

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Strength Training Benefits

• Reduce the occurrence of lower back pain and
  joint and muscle injuries
• Postpone loss of muscle tissue due to inactivity
  and aging
• Prevention of osteoporosis
• A disease characterized by low bone mass and
  deterioration of bone tissue, with increase risk
  of fracture
• Improvement in muscle definition and tone and
  improvement in appearance
• Enhanced self-esteem
• Weight loss and maintaining weight loss

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Body Composition

• Is the amount of lean body tissue (bone, muscle,
  organs and body fluids) compared with the amount
  of body fat.
• Essential 3-7 (M), 13-15 (F)
• Healthy 12-15 (M), 18-21 (F)
• How to Measure?
• Obesity
• Men if greater than 25
• Women if greater than 32

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Obesity Defined

• Obesity means that you have
• an unhealthy amount of body fat.
• Everyone needs some body fat, but too much fat
  increases your risk of developing lifestyle
  diseases.
• Defined by BMI -Body Mass Index
• BMI is a way of estimating total body fat for
  most people.

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We add the waist circumference to make BMI better
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BMI For Teens?

• Write down your weight
• in pounds.
• Divide your weight by
• your height in inches.
• Divide the answer from
• step 2 by your height in
• inches.
• Then multiply the answer
• from step 3 by 703.
• The resulting answer is your BMI.

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Basic Exercise Prescriptions
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Common Goals-Whats Yours?

• Weight Loss
• In-shape
• Toned
• Ripped
• Buff
• Benchmarks
• Events

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Principles of Training

• The human body adjusts to meet increasing demands
  placed on it the greater the demand the greater
  the adjustment made
• Particular types and amounts of exercise are most
  effective in making the body fit.

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Specificity

• The body adapts to the particular type and amount
  of stress placed on it
• To develop a particular fitness component,
  perform exercises specifically designed for that
  component

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Progression

• A gradual increase in the level of exercise that
  is manipulated by increasing wither frequency,
  intensity, or time, or a combination of all three
  components.
• Once the body has become accustomed to a certain
  weight or intensity level, it is time to increase
  the demand to shock the muscles again.

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Overload

• Placing increasing amounts of stress on the body
  causes adaptations that improve fitness
• FITT principle for overload
• FrequencyHow often
• IntensityHow hard
• TimeHow long (duration)
• TypeMode of activity

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Reversibility

• Fitness improvements are lost when demands on the
  body are lowered
• If you stop exercising, up to 50 of fitness
  improvements are lost within 2 months
• The Use it or Lose it principle.
• If you dont use your muscles they will atrophy
  (shrink!)

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Fitness Injuries

• Overtraining by doing too much too soon
• Overuse injuries result from the effects of
  day-after-day stresses placed on tendons,
  muscles, and joints.
• Traumatic injuries result from sudden and violent
  accidents
• Usually fractured bones, ruptured tendons and
  sprained ligaments

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Preventing Injuries

• Purchase Appropriate Footwear
• Running, Tennis, Weight training
• Wear Appropriate Equipment
• Helmets
• Goggles
• Avoid dehydration and overheating
• Heat cramps
• Heat exhaustion
• When in cool weather, wear layers to prevent
  hypothermia

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Warm Up

• A warm-up may help prevent injuries and sometimes
  maximize performance.
• The warm-up increases the body's internal
  temperature and the heart rate.
• A warm-up should include some running-in-place or
  slow jogging, stretching, and calisthenics. It
  should last five to seven minutes

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Cool-down

• One should cool down properly after each exercise
  period, regardless of the type of workout.
• Gradually slow the heart rate to help prevent
  pooling of blood in the legs and feet.
• Walk and stretch until heart rates return to
  less than 100 BPM and heavy sweating stops.
• This usually happens five to seven minutes after
  the conditioning session.

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Treating Fitness-Related Injuries

• RICE
• Rest
• Ice
• Compression
• Elevation

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FITT Principle
To gain health benefits in all 5 components
of fitness..

• F Frequency
• I Intensity
• T Time
• T Type

.how often should I work out? .how
much effort should I put in? .how long should
my workout be? what type of exercises should I
do?
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muscle strength endurance cardiovascular endurance flexibility
FREQUENCY 2 3 days per week 5 6 days per week 3 or more times/week
INTENSITY moderate weight heart rate in target zone to the point of mild discomfort
TIME 3-4 sets, 6-15 reps. 20 60 minutes 10 30 seconds
TYPE major muscle groups major muscles groups major muscle groups
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FITT principle and body composition

• Body composition results largely from physical
  activity levels in the other 4 components
• Cardiovascular exercise expends calories.
• Muscle strength and endurance activities expend
  calories and build muscle (MUSCLE CELLS BURN
  CALORIES FASTER THAN FAT CELLS!)
• Flexibility exercises allow the body to better
  tolerate the other exercises.