CH: Fitness

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CH Fitness

• Health ED

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Benefits of Exercise..

• Physical Health
• Nervous System
• Respiratory System

• Cardiovascular System
• Weight control
• Mental benefits
• Social benefits

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Physical Benefits

• Lowers blood pressure
• Increases flexibility
• Increases bone density

• Improves metabolic rate
• Strengthens the heart
• Improves immune system

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Emotional Benefits.

• Improves concentration
• Reduces stress
• Improves sleep patterns
• Increase energy

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• Physical Fitness- the ability to carry out daily
  tasks easily and have energy to respond to
  unexpected demands

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• In the past, exercise was a vital
• part of everyday life. Advances in technology
  have led to a much more sedentary life-styles.

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• At the turn of century most people were farmers(
  1 day worth farming jogging 7 miles)
• Other countries more physically active than
  Americans
• More than 60 of adults are overweight.

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5 Basic Components of Fitness.

• 1-Body Composition- the amount of fat in the body
  in relation to total body weight
• 2-Flexibility- ability to move a body part
  through a full range of motion
• 3-Muscular Strength- how much you can lift

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• 4- Muscular endurance-
• how many repetitions you can do until your
  body reaches fatigue
• 5- Cardio respiratory endurance- the ability
  of the heart, lungs, and blood to send fuel body
  tissue during periods of activity

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Measurements of Fitness
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Body Composition

• Hydrostatic Weighing- underwater weighting,
  reliable but expensive
• Calipers- test skin fold thickness, problems with
  accuracy and reliability
• Dual X-Ray Absorption (DEXA)- measure bone and
  fat density, expensive but accurate

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Measurements..

• Flexibility- v-sit reach
• Upper Body- pulls-ups, flex-arm hang
• Abdominal Strength- crunches per min.
• Cardio respiratory Endurance- Step test

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2 Types of Cardiovascular Exercise

• Aerobic
• With Oxygen
• Moderate Intensity
• Longer duration

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• Anaerobic
• Without Oxygen
• High intensity
• Short Duration
• Improves muscle endurance, flexibility, and
  strength

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(RHR) Resting Heart Rate

• Pulse rate per min. when an individual is at rest
• Indicates level of fitness
• (70 to 80) healthy range
• As fitness level increases RHR decreases

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Target Heart Rate (THR)

• What is it?
• THR is 66-90 of your Maximum Heart Rate (MHR)

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• Equation
• Step 1 220-your ageMHR
• Step 2 .65xMHR lower end of target heart
  rate
• .90xMHR high end of target heart rate

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Example.

• Ashley is 18 and in good health. Find her THR
  range?
• 1- 220-18 202
• 2- .65 X 202 131.3
• .90 X 202 181.8

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CH18 Starting A Fitness Program

• HE ED

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Beginner Routine  Do one set of 12-15 reps of
each exercise. Use a weight that you can lift at
least 12 times. When you complete 15 reps,
increase the weight at your next workout. Move
quickly from exercise to exercise, resting at
most 30 seconds between exercises unless you are
exceeding your training heart rate.  If you are,
increase the rest period between exercises. As
you progress, you should be able to decrease the
rest between exercises while maintaining your
training heart rate. SPEED  Perform each rep
deliberately slower than what seems like your
natural speed. This keeps your muscles under
tension longer and helps build them faster.
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(No Transcript)
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WORKOUT A
   EXERCISE WEEK 1 WEEK 2 WEEK 3 WEEK 4
SQUAT  Weight/Reps  Weight/Reps  Weight/Reps  Weight/Reps
Set 1 12-15 reps  /     /     /     /   
Set 2 12-15 reps  /     /     /     /   
Set 3 12-15 reps  /     /     /     /   
LEG CURLS  Weight/Reps  Weight/Reps  Weight/Reps  Weight/Reps
Set 1 12-15 reps  /     /     /     /   
Set 2 12-15 reps  /     /     /     /   
Set 3 12-15 reps  /     /     /     /   
Dead lifts  Weight/Reps  Weight/Reps  Weight/Reps  Weight/Reps
Set 1 12-15 reps  /     /     /     /   
Set 2 12-15 reps  /     /     /     /   
Set 3 12-15 reps  /     /     /     /   
LEG EXTENSION  Weight/Reps  Weight/Reps  Weight/Reps  Weight/Reps
Set 1 12-15 reps  /     /     /     /   
Set 2 12-15 reps  /     /      /     /   
Set 3 12-15 reps  /     /     /     /   
CALF RAISES  Weight/Reps  Weight/Reps  Weight/Reps  Weight/Reps
Set 1 12-15 reps  /     /     /     /   
Set 2 12-15 reps  /     /     /     /   
Set 3 12-15 reps  /     /     /      /   
ABDOMINAL ABDOMINAL ABDOMINAL ABDOMINAL ABDOMINAL
SIT-UP  1 minute        
SWISS-BALL CRUNCH  1 minute        
REVERSE CRUNCH  1 minute        
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Questions to ask?

• What are your goals for your fitness program?
  (Important Determines routine)
• What type of exercise do you enjoy that are
  appropriate for the location that you live?
• When and where should you exercise?
• How much time do you have to exercise?

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Activity Calories burnedper hour
Bicycling 6 mph 240
Bicycling 12 mph 410
Jogging 5.5 mph 740
Jogging 7 mph 920
Jumping rope 750
Running in place 650
Running 10 mph 1,280
Skiing (cross-country) 700
Swimming 25 yds/min 275
Swimming 50 yds/min 500
Tennis (singles) 400
Walking 2 mph 240
Walking 4 mph 440

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F.I.T.T Principle

• Frequency
• Intensity
• Type of Exercise
• Time

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Basic Guideline for Cardio

• Frequency- 3 to 5 days a week
• How long? 30 to 60 min
• How intense? 65 to 90 of heart rate

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Slow Vs. Fast Twitch Muscle

• Slow twitch muscle fibers- jogging
• Fast twitch muscle fibers- sprinting

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Cardio Work Out Session

• Warm-up- low intensity activity for 5 min
• Stretch- 5 min (Static vs. Ballistic)
• Activity- 30 min
• Cool down- 5 min
• Stretch- 5 min

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Weight Work Out Guidelines

• Frequency- 2 days per week per muscle group
• Sets 2 to 3 (depending on goal of program)
• Repetitions- Mostly 8 to 12 for muscle building

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• High reps with low weights will build lean muscle
  tissue ( best for women athletes and runners)
• Low reps with heavy weights will build
  bulk/explosive muscle tissue (best for football
  players, or guys wanting to bulk up)

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Some Fitness Tips to Remember

• Choose an activity you enjoy.
• Tailor your program to your own fitness level.
• Set realistic goals.
• Choose an exercise that fits your lifestyle.
• Give your body a chance to adjust to your new
  routine.

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More Tips..
Don't get discouraged if you don't see
immediate results. Don't give up if you miss a
day just get back on track the next day. Find a
partner for a little motivation and
socialization. Build some rest days into your
exercise schedule. Listen to your body.