What is Physical Fitness?

Transcription

1 What is Physical Fitness? The Body Systems ability to work together efficiently Daily activities require no effort Have the energy to respond in an emergency Can enjoy leisure activities Both Health and Skill Related Fitness Components are involved. vs. Health v Skill Activity HEALTH SKILL Muscular Endurance Muscular Strength CV Endurance Flexibility 1 Body Composition Reaction time Power Agility Speed Balance Coordination 1 What everyone needs to carry on with their everyday lives Improves quality of life Has a direct impact on a person s health and life expectancy Improved appearance/self-esteem Increased energy levels Reduce risk of injuries/physical illness Good health does NOT come from skill related fitness Related to specific tasks usually done on the athletic playing field Does not directly improve quality of life, life expectancy, or impact a person s health Agility- the ability to change body position quickly Speed- the ability to perform a movement or cover a distance in a short amount of time Balance- ability to keep an upright posture Coordination- ability to use your senses together with your body parts, or to use two or more body parts together Power- ability to use force/strength quickly Reaction Time- amount of time it takes to move once you realize you need to act 1

2 Which is more important, skill or health related fitness? Why? EXERCISE STAGES STAGE #1 Warm-up Warm-up: activities that prepare the body for more vigorous physical activity, also helps prevent injuries Consists of. Heart warm-up: walking, jogging, or anything that gets your heart rate up (5-10 minutes) EXERCISE STAGES- #1 cont. Muscle warm-up: exercises that gently contract your muscles to warm them, this increases blood flow to muscles (raising body temperature) Muscle stretch: exercises that slowly stretch the muscles to loosen and relax them; stretch the muscles you will be using; DO NOT bounce, jerk, or try to stretch too far STAGE #2- The Workout Intended for improving your fitness Include activities from all parts of the physical activity pyramid each week! Stretch until you feel mild discomfort STAGE #3- The Cool-down Cool-down: should include a heart and muscle cooldown (5-10 minutes) Consists of Heart cool-down: movements done at a slower pace than the workout; helps prevent dizziness, fainting, blood from pooling in the legs Muscle cool-down: movements to static stretch muscles Recovery Heart Rate 100 bpm after 10 min Cardiovascular Endurance Ability of the heart, blood vessels, and lungs to supply oxygen to working muscles for long periods of time Test used to measure = Pacer Test or Mile Run Aerobic = with oxygen; Anaerobic = without oxygen Cardiovascular System Heart (muscle), blood vessels (arteries = AWAY & veins = TO), blood (oxygen) Respiratory System lungs and air passages that bring air (O 2 ) from outside the body to the lungs, CO 2 leaves lungs CV & Respiratory Systems work together to bring body cells oxygen (needed for body to function) and get rid of waste products. Benefits: Decreased risk of heart disease, heart attack, lifestyle diseases Decreased blood pressure, resting HR Live longer HIGH High Density Lipoproteins, LOW Low-Density Lipoproteins 2

3 Body Composition Ratio Lean body tissue - muscles, bones, skin, organs vs. fat Healthy Range = Males 10-25% Females 18-32% Test used to measure: Electrical Impedance Benefits of fat Fat is an insulator(heat and cold) Shock absorber (protects organs & bones) Uses vitamins effectively STORED ENERGY Losing Weight/Maintaining Weight/Gaining Weight 1 lb = 3500 calories Gain weight- consume more calories than you burn Lose weight- burn more calories than you consume (aerobics/active sports) Flexibility Ability to move your joints through a full range of motion (amount of movement you can make at a joint - elbow, knee) Measured with sit and reach test Benefits of Flexibility: Improved function in daily activities; Improved health & wellness; Muscle Relaxation Types of Flexibility Exercises ROM EXERCISES- flexibility exercises that are used to maintain current ROM STRETCHING EXERCISES increase ROM by stretching further than current ROM Static stretching - stretch until you feel mild discomfort, then hold for seconds. PNF stretching - Variation of static stretching; involves using the body s reflexes to contract muscles before stretching to stretch further Muscular Endurance Ability to repeatedly contract muscles. Measured with the Curl up test. You can have cardiovascular fitness without having muscular endurance. You can also have muscular endurance and not have cardiovascular fitness. Resistance any force acting against your muscles Skeletal muscle makes movement possible, attaches muscles to bones Muscle fibers Slow twitch Muscle Fibers contract slowly (aerobic activities) Fast twitch Muscle fibers - contract quickly (anaerobic activities) Repetitions moving joint through a full range of motion Sets group of reps Guidelines Proper warm-up & cool-down Breathing (exhale on contraction) NO MAX LIFTS! (bones not strong enough) Form/technique NO fast movements NO COMPETITIONS!! WORK OPPOSITE MUSCLE GROUPS Muscular Strength Amount of force a muscle can exert. Measured with the Push up test MUST BE BALANCED WITH FLEXIBILITY Types of Muscular Fitness Activities Isometrics muscle contraction, no movement at a joint - plank Isotonics movement at a joint Plyometrics power training Calisthenics using body weight as resistance Weight/Resistance training lifting weight to build strength PRE - gradual increase in resistance training exercises applying the training principles Agonist vs Antagonist - OPPOSING MUSCLE GROUPS Agonist muscle contracting to do work Antagonist muscle being stretched when AGONIST is contracting 3 Fitness Training Principles Overload doing more than your body is used to doing 3 ways to apply overload Frequency how often (# days/week) Intensity how hard (heart rate OR amount of weight) Time how long (minutes OR sets and reps) Progression gradually increasing workout Specificity type of activities that focus on the Health-Related Fitness Component you want to work What is the Karvonen Method? 220-age 3

4 Body Composition Cardiovascular Endurance F = 3-6 x/week I = 59% or HRM T = 30+ minutes T = Any form of cardio exercise in combination with diet modification F = 3-6 days/wk I = 60%-80% HRM T = 20+ min a session T = Running, biking, swimming, elliptical, etc. Muscular Endurance F = 3-5 days/week I = 59% or of 1 rep max (low weight) T = 4 sets of reps Type = Various lifts with weights In general Lower weight and higher repetitions (training your muscles to last longer during exercise) Muscular Strength Frequency = 3-5 days/wk Intensity = 60%-90% 1 Rep Max (high weight) Time = 3 sets of 4-8 reps Type = Various lifts with weights In general - A heavier weight with lower repetitions (preparing your muscles for stronger and more powerful movements) Flexibility F = 3-7 days/wk I = 30% - 50% HRM T = 30 second hold, 3-5 reps or 20 min each session T = Yoga, Pilates, static stretching, dynamic stretching 1 Health v Skill Activity HEALTH SKILL 1 4

5 Components Cardiovascular Endurance Body Composition Muscular Endurance Muscular Strength Flexibility 5