Physical Activity/Fitness

1
Physical Activity/Fitness

• F.I.T.T.

2
Why Do We Need To Be Active?

• Feel better
• Sleep better
• More energy
• Less body fat
• More muscle
• Feel more confident
• Gain friendships
• Heart and lungs more efficient
• Strengthens bones

3
Activity VS Fitness

• Physical activity - includes activity that is
  part of your daily life.
• Chores
• Household work
• Raking Leaves
• Walking to Work

4

• Physical Fitness- The ability of the body to
  perform the common tasks of daily life while
  avoiding injury and illness.

5
Two Main Types Of Exercise

• Aerobic exercise nonstop, repetitive, vigorous
  exercise that increases breathing and heart rate.
  Uses large amounts of oxygen over long periods of
  time
• Anaerobic exercise Exercise where the demand
  for oxygen is too great for the body to keep up
• short intense bursts
• (weight lifting, gymnastics, sprints and
  football)

6
3 Main Types Of Muscular Contraction

• Isometric- Muscle is contracted for 5 to 8
  seconds
• Muscle length stays same
• Example Negative Bench Press
• Isotonic- Muscle contracts 8-15 times and muscle
  size changes through each repetition
• Example Push-up, Squats
• Isokinetic- Muscle contracts with the same force
  on the muscle through the whole range of motion.
• http//www.youtube.com/watch?v5pIs9b_Sfj8

7
Every Fitness Plan Must Have Warm-up A period
of mild exercise that gets your body ready for
vigorous exercise.Slowly increasing heart
rateCool-down A period of gentle exercise
that gets your body ready to stop exercising
Slowly lower heart rate/slow breathing
8
Why Be Fit?

• increases energy p
• lowers blood pressure p
• improves muscle tone p
• provides opportunity to meet new people s
• provides opportunities to share common goals s
• sharpens alertness m
• increases self esteem m/e
• reduces stress m/e

9
5 Elements Of Physical Fitness

• Muscle strength the most weight you can lift or
  the most force you can exert at one time.
• Muscle endurance the ability of your muscles to
  exert a force over time without becoming overly
  tired.

10

• Flexibility your ability to move within the
  range of motion for each joint.
• Dynamic-Dynamic stretching consists of functional
  based exercises which use sport specific
  movements to prepare the body for movement
• Static-Static stretching involves reaching
  forward to a point of tension and holding the
  stretch. 

11

• Cardiorespiratory Endurance how effectively
  your heart and lungs work during exercise and how
  quickly they return to normal after exercise.
• Body Composition the proportion of body fat in
  comparison with lean tissue, such as muscle, bone
  and fluid.

12
Body Composition

• BMI Body Mass Index
• estimates obesity
• (divide body wt. by ht. (Inches) squared) X 703
• Does NOT consider Muscle
• Caliper Test
• Tool/gauge
• Loose skin
• Under Water Weighing (hydrostatic weighing)
• Water/weight displacement
• Weigh outside/inside water

13
The Bod POD

• http//www.youtube.com/watch?vNuwh1CiRHLY
• By filling all areas in and around the body
  measures
• Visceral Fat- Fat between and around organs
• Subcutaneous Fat- Fat right underneath skin that
  keeps us warm, gives us energy, regulates
  temperature, protects us from injury.

14
(No Transcript)
15
Body Composition

• BMI Body Mass Index
• (body wt. ht.(inches) squared) X 703
• Underweight Less than 18.5
• Healthy weight 18.5 to 24
• Overweight 25 to 29.9
• Obese 30 to 39.9
• Severely Obese 40 or higher

16
Diseases/Conditions Related To Poor Body
Composition or Overall Poor Fitness

• Type Diabetes
• Obesity
• High BP
• Atherosclerosis
• Joint and Ligament Pain
• Heart Attack
• Stroke

17
Numbers We Need To Know

• Resting Heart Rate number of times your heart
  beats per minute while you are at rest/inactivity
• Athletes 40-60
• 10 and older- 60-100
• 10 and under- 70-130
• Working Heart Rate number of times your heart
  beats per minute during activity

18
Resting HR?

• Finding your pulse
• Wrist
• Hold opposite arm out, arm straight
• First two fingers together
• Press the pads of your fingers firmly against
  wrist
• Neck
• Half way between chin and jaw bone

19
Formulas For Success

• Maximum Heart Rate 220 AGE
• MHR 220 - ___________
• Target Heart Rate (Range) During exercise
• MHR X 60 low range
• MHR X 80 high range
• THR _______ to _______

20
What About Your Heart

• Every person has a Maximum Heart Rate (MHR),
  which gradually decreases with age
• Over 85 of MHR is dangerous
• Under 60 of MHR doesnt do heart and lungs much
  good
• Between 60 80 of MHR gives you the most
  benefit

21
How Hard Are We Working

• Moderate- working in the 50-70 range of MHR
• (walking the dog, light gardening, bicycling
  5-9mph, doubles tennis)
• Vigorous- working in the 70-85 range of MHR
• (running, heavy gardening, bicycling 10mph or
  over, singles tennis)

22
FITT Principle

• Frequency - of times you exercise each week
• Intensity Amount of energy you use when you
  exercise
• Measured by heart rate
• Increase intensity to increase heart rate to
  reach THR zone
• Time Amount of time during one workout Session
• Type Aerobic or Anaerobic

23
Start Your Training Program

• Setting a realistic fitness goal
• Losing body weight
• Toning muscle
• Clothes fitting better
• Gaining muscle mass
• Preventative/Staying healthy
• Which of the benefits would you like to achieve
  first? (Multiple goals)

24

• The fitness goal should include
• Aerobic and Anaerobic exercise that appeals to
  you
• Keep your goals challenging, but realistic
• Lots of people can help you parents, sibling,
  friends, coach, teacher, but the most important
  person is you! (Motivation)

25

• Apply the F.I.T.T. Principle to your fitness
  program
• Apply a healthy eating goal
• Write down a goal to accomplish

26
VOCAB

• Individual Sports Sports that you can do on
  your own or with a friend.
• Team Sports Organized physical activities
  involving skill, in which a group of people play
  together on the same side.
• Lifetime Sports Exercise activities that can be
  continued throughout life.

27
Individual Sports

• Advantages
• More flexible than team sports
• Can do them when you feel like it
• No specified time
• Participate as long as you wish
• Its up to you!
• Team Sports Advantages
• Exercising with other people can be fun
• When exercise is fun you are more likely to
  continue with it
• Can improve your mental/social health as well as
  your physical health
• Opportunity to work with people toward a common
  goal
• Practice communication, cooperation, and
  compromise skills (social skills)

28
Life Time Sports

• As people age, their exercise opportunities,
  abilities, and interests change
• Most team sports are played by young people, and
  are hard on the body
• Learning to enjoy lifetime sports at a young age
  can help you keep fit in the long run
• Canoeing, kayaking, hiking, dancing,
  cross-country skiing, walking/jogging, golfing
  (walking), swimming, bicycling, tennis, etc

29
Stretching Before and After Workouts and sports

• Static Stretching
• In static stretching, you extend your joints as
  far as you can, at or slightly beyond your range
  of motion, and hold it.

30
Ballistic Stretching

• Ballistic stretching is no longer considered a
  safe way of stretching and may even cause injury,
  due to the quick forceful movement beyond your
  range of motion. A safer modification of this
  stretch is called dynamic stretching, in which
  you use movement and/or speed to gradually
  increase range of motion. It is done in a
  controlled fashion, however, as opposed to
  bouncing your body forcefully beyond it's range
  of motion. If you are choosing between ballistic
  and static stretching, then static stretching is
  the winner. It's a gentle and effective way to
  stretch when performed properly.