SHAW ACADEMY NOTES. Diploma in Health and Fitness

Transcription

1 SHAW ACADEMY NOTES Diploma in Health and Fitness

2 Lesson 1 How do you measure up? What is Fitness? Fitness is defined as the condition of being physically fit and healthy Being physically fit is having your body working as best as possible to perform your daily physical tasks Your body is designed to move History of Fitness: Early Human: 10,000 BC: Survival was dependent on their fitness. The ability to run, climb, jump, balance, drag etc. Fitness evolved from their daily activities Walk, Run and Sprint when hunting Carry, lift and drag as they were nomadic Climb and balance over difficult terrain Strength and fitness similar to an amateur gymnast Fossils show tall and muscular with large brains Fitness for War: 4000 BC 476 AD: During this period boys and young men had physical training imposed on them to prepare for battle. First time in history exercise was planned to improve strength, endurance and balance for war First time sport became popular as entertainment The Greeks created the Olympic Games The body s movement and fitness celebrated by Greeks and Romans The Birth of Gymnastics: s: During this period the birth of programmed gymnastics and structured training was born.

3 1569 De Arte of Gymnastica was published by the Italian physician Mercurialis The Industrial revolution once again changed how people moved. Many forms of exercises were developed while indoor and outdoor gyms were built Physical education was introduced as part of modern education The rise of weightlifting: 1890 Weightlifting a become sport and enters the Olympics in 1896 Eugene Sandow Considered to be the worlds first Bodybuilder travels to America and inspires a physical revolution 1977 Pumping Iron is released: Arnold Schwarzenegger becomes a star. The world becomes fascinated with his physique. Weight training and Bodybuilding enters the mainstream and modern gym explode in popularity

4 Healthy You Good Sleep Regular Exercise Manage Stress Balanced Diet To maintain a healthy you we need to concentrate on 4 main area s for our physical and mental health: 1. Regular exercise: This is the trigger for everything else to fall into place. I ve spent the last 7 years specifically working with normal everyday people and helping them improve their fitness. The one thing that cements everything else in place is a specific, enjoyable and unmissable weekly exercise program. 2. Healthy Diet: You wouldn t expect your car to run on crappy, cheap and low quality petrol but yet that s what people provide their bodies with every single day and wonder why they don t feel good. Your body needs high quality, nutrient dense foods full of vitamins and minerals. 3. Stress: The most overlooked and ignored part of living a happy healthy life is the ability to manage stress. Stress has been linked to disease, insomnia, weight problems and causes serious lack of motivation. In today s hectic world we constantly ignore how stressed we are and it can manifest in us physically. 4. Sleep: When the body recovers, any less than 6 ½ hours and your hormones are negatively affected.

5 Aerobic Exercise: 1. Minimum of 30 minutes per day. 2. Aerobic exercise is any exercise that gets your major muscles groups, heart and lungs all working together at higher levels than normal. A casual walk is just not going to cut it if you want to see improvements in your fitness. 3. That s why sports are so good as part of your fitness. Soccer, Tennis, Cycling, Running, they re all great ways of working on your heart and lung health. 4. You have to get your heart rate up above 60%. So you have to be a little out of breath, you have to get a little sweaty and you have to challenge yourself. 5. More intense cardio is also recommended for further health benefits.

6 Strength Training: When it comes to weight training I m always shocked at how many people think weight training is just for bodybuilders or more advanced athletes. 1. The WHO recommend at absolute minimum everyone should spend 2 days per week on some form of strength training to keep their muscles, joints and bones healthy, active and strong. 2. Any exercise involving strengthening the muscles is acceptable. 3. I strongly believe because our society has become so sedentary that gym based weight training is a must at least once per week as it allows us to target all muscle groups effectively. But thing like Pilates, boot camps, circuits training, calisthenics and gymnastic are also all great form of strength training. 4. Type of strength training can depend of specific desired results: Strength or skill based 5. Some more intense forms of swimming, rowing, martial arts and dance can also be a great way to strengthen and tone muscles.

7 Top 3 Killers Worldwide According to W.H.O. figures

8 CVD Risk Factors Sedentary Lifestyle Poor Diet Obesity High Blood Pressure High Cholesterol Stress / Smoking Overweight Obesity Sleep/Back Problems Sedentary Lifestyle Poor Diet Hormone Imbalance

9 Modifiable Most causes can be changed Poor diet closely linked to a sedentary lifestyle Risk of Hypertension 4. Risk Factor of Diabetes and CVD 5. Increased risk of Cancers Preventing NCD Disease Improve food quality Cardiovascular exercise 5 times per week Strength Training 2 times per week Reduce Stress Rest, Recover and Sleep

10 THANK YOU