Health Related Fitness

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Health Related Fitness
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Benefits of Exercise

• Lowers resting heart rate
• Releases daily stress
• Reduces risk of heart disease
• Improves circulation and respiration
• Maintains healthy weight

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Obesity Rates

• http//www.cdc.gov/nccdphp/dnpa/obesity/trend/maps
  /index.htm

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F.I.T.T. Principle

• Frequency
• How often (per week)
• Intensity
• How hard
• Time
• How long (per session)
• Type
• What type of exercise

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EXAMPLE- Cardiovascular Training

• FREQUENCY
• INTENSITY
• TIME
• TYPE

• 3-5 times per week
• 60-90 of THR
• 30-60 min. per day
• Jogging/Walking

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Five Health Components
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Flexibility
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Flexibility

• The ability to use your joints fully through a
  wide range of motion (lengthens your muscles so
  your joints can move freely)
• This means you can bend, stretch and twist your
  joints easily

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4 Main Reasons We Try To Increase our Flexibility

• 1. Reduces injury mainly two types of
  injuries
• Strains muscles or tendon, they connect muscle
  to bone
• Sprains muscles and ligaments, they connect
  bone to bone
• 2. Helps limit/prevent post exercise pain
• 3. Reduces lower back pain
• 4. Relieves emotional tension (yoga)

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Ankle Sprain
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Muscular Strength
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Muscular Strength

• The amount of force your muscles can produce
• a good way to test/improve this is with weight
  lifting)
• 4 Key Points
• Muscles work against resistance
• More weight, less reps
• Increases muscle mass
• Perform daily tasks more efficiently

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Muscular Endurance
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Muscular Endurance

• Ability to use your muscles many times without
  tiring
• Muscles being able to sustain an effort for a
  long time
• Key Points
• Likely to have better posture and fewer back
  problems
• Better able to resist fatigue
• Calisthenics uses your body (ex. Sit-ups,
  push-ups, pull-ups)
• More reps, less weight increases muscle tone

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Cardiovascular Fitness
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Cardiovascular Fitness

• Ability to exercise your entire body for long
  periods of time
• Requires a strong heart, healthy lungs, and clear
  blood vessels to supply the cells with oxygen
• Key Points
• Decreases chances for heart disease
• Allows body systems to work more efficiently with
  less effort
• Ex. Running, Biking, Swimming

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Aerobic vs. Anaerobic Exercise

• Activity that is steady enough to allow the heart
  to supply all the oxygen your muscles need.
• The term aerobic means with oxygen.
• Beneficial in building high levels of cardio.
  Fitness and help in controlling body fat.

• Activities done in short bursts.
• The term anaerobic means without oxygen.
• When you do anaerobic activities, your body
  cannot supply blood and oxygen to the muscles as
  fast as the body needs.

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Anaerobic vs. Aerobic Exercises

• List 3 Aerobic Activities
• Aerobic classes that can be dancing to music or
  step dancing (fast movements).
• Treadmills
• Exercise bicycles
• Jogging
• Sports such as racquetball, handball, soccer,
  basketball, and swimming.

• List 3 Anerobic Activities
• Weight lifting
• Machines that offer resistance
• Dumbbells
• Sports such as football, baseball, and track
  (sprints).

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Body Composition
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Body Composition

• Proportion of body fat to lean tissue
• Muscles, bone, cartilage, connective tissue, skin
  and internal organs
• Key Points
• Apple around the belly, harder on the heart vs.
  Pear on hips and butt
• High percentage of body fat can increase chances
  for heart disease (1 killer in America),
  diabetes and cancer

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Body Composition

• What are some factors that can influence your
  body comp.?
• Heredity some people are born with the tendency
  to be lean, muscular, or fat (some find it easy
  to get into their body comp. zone while others
  find it more difficult)
• Metabolism slows down as you get older
• Maturation during your teen years, female
  hormones cause girls to develop more body fatness
  than boys, because of male hormones, boys have
  greater muscle development than girls

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Body Composition

• Early fatness children who are obese develop
  extra fat cells that make it more difficult to
  control body comp levels later in life
• Diet a typical male your age should consume
  approximately 2,500 to 3,000 calories to maintain
  an ideal level of body fat Females about 2,000
  to 2,500 a day
• Physical Activity more activity burning more
  calories

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Body Mass Index

• BMI is just one of many factors related to
  developing a chronic disease (such as heart
  disease, cancer, or diabetes). Other factors that
  may be important to look at when assessing your
  risk for chronic disease include
• Diet
• Physical Activity
• Waist Circumference
• Blood Pressure
• Blood Sugar Level
• Cholesterol Level
• Family History of disease

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Body Mass Index

• BMI a number that shows body weight adjusted
  for height
• Calculation
• BMI weight in pounds
• (height in inches) x (height in inches) x
  703
• Ex. 220 lbs at 6 3 220/ (75) x (75) x 703
  27.5
• http//www.myfooddiary.com/resources/bmi_calculato
  r.asp

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Body Mass Index
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Heart Rate and Exercise

• Target Heart Rate Zone (THRZ)
• The range of heart rates that should be reached
  and maintained during cardiovascular endurance to
  obtain training effects.
• 140-180 Beats per minute (BPM)

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Maximum and Minimum Heart Rate

• Top and bottom number of your target heart rate
  range. Max. and Min. HR levels are used to
  determine the intensity of your workout.
• THRZ Formula
• 220-age X .60 Min. HR
• 220-age X .90 Max. HR
  

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Resting Heart Rate

• Number of beats per minute your body is at rest.
• Your resting heart rate can be used to determine
  your current level of cardiovascular fitness.
• The lower your RHR, the higher your fitness level
• Average RHR 60-70 BPM

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Elements that raise your RHR

• Caffeine
• Nicotine
• Asthma Inhalers
• Stress and anxiety
• Stimulants

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Recovery Heart Rate

• Average amount of time it takes your pulse to go
  form its target heart rate zone back down to your
  resting heart rate zone at the end of an
  exercise.
• Healthy Recovery Heart Rate Time
• 3-5 min.

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Progressive Overload

• In order for the body to make a physiological
  adaptation or produce a training effect, exercise
  should be preformed at a level progressively
  above that at which the individual usually
  performs.

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Anatomy of a Workout(Stages of a total fitness
workout)

• Warm Up
• 5-10 min. (moderate pace to generate blood flow
  before stretch)
• Stretch
• 15-20 min. (use dynamic or static stretching)
• Activity
• 20-40 min. (Exercise at a pace to keep heart in
  THRZ)
• Cool Down
• 5-10 min. (moderate pace to properly and
  gradually bring body back down after exercise)
• Stretch
• 15-20 min. (use dynamic or static stretches to
  reduce injury and lactic acid build up)

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Skill Components

• Agility
• Ability to change directions and levels quickly
  and efficiently.
• Ex. Shuttle Run
• Coordination
• Ability to move two different body parts
  simultaneously with purpose and direction.
• Ex. Jump Roping

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Skill Components (cont.)

• Balance
• Ability to hold a position and remain stable over
  ones center of gravity.
• Ex. V sit
• Power
• Ability to generate a large amount of force
  quickly to explode.
• Ex. Standing long jump

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Skill Components (cont.)

• Reaction Time
• Ability to react or respond quickly to what you
  hear, see, or feel.
• Speed
• Ability to move swiftly from one point to another.