FITNESS. Physical Fitness- the ability to carry out daily tasks easily and have enough energy to respond to unexpected demands
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1 1 FITNESS Physical Fitness- the ability to carry out daily tasks easily and have enough energy to respond to unexpected demands
2 FITNESS COMPONENTS Health Related Flexibility-ability to use your joints through full range of motion. Cardiovascular Endurance- the ability to exercise your entire body for long periods of time. Muscular Strength- the amount of force you muscles can produce. Muscular Endurance- the ability to use you muscles many times without tiring. Body Composition- the percentage of the total body is made up of fat. Female 18-24% Male 9-15% 2 3
3 BENEFITS of EXERCISE PHYSICAL life expectancy Lean body mass Resistance to fatigue Cardiac function PSYCHOLOGICAL self image Improved quality of life Energy levels Tension relief Stress
4 Endorphins Runners High Chemicals in the bring that: Supress fatigue Decrease pain Produce euphoria Physically fit people experience milder physical responses and less emotional distress than sedentary individuals.
5 F.I.T.T. Theory 1. Frequency-How often 2. Intensity-How Hard (THR and overload principle) 3. Time-How long 4. Type-what type of activity. Fun! Moderate to Intense Activity for 30 minutes a day!!
6 Proper Technique for strength training exercise Overload Principle-must call on unused muscle fibers. Exhaust your muscle! Good Spotter!! Full Range of motion! Proper technique, slow and controlled! Proper breathing!
7 HEART RATES Resting Heart Rate-heart rate at rest Target Heart Rate-heart rate during physical exercise Recovery Heart Rate- Recovery Heart Rate- how quickly a person s heart comes down after a physical activity. 1, 3, 5 minute recoveries
8 3 Parts of Workout 1.Warm-up 2.Activity/Exercise 3. Cool-Down
9 TERMS Aerobic-Nonstop, repetitive physical exercises that increases the breathing and heart rate. Anaerobic-intense intense physical activity which muscles use up more oxygen than the blood can supply. Isometric-exercise exercise in which muscles contract without movement. Isotonic-exercise in which muscle contract and relax through full ROM. Isokinetic-exercise exercise in which muscle move through ROM against resistance. BMI-internationally used index to show the body condition by checking the balance between height and weight. NORMAL = 18.5 to 24.9
10
11 Flexibility and Stretching Flexibility is extremely important for maintaining the normal range of motion (ROM) in the major joints of the body. Do Not BOUNCE when stretching. Use an active/passice stretch (flex claf while pulling toes)
12 MEN/BOYS Larger Bodies and overall muscles. WOMEN/GIRLS Equal to men in the lower body. 1-2% stronger in the upper body. Larger, stonger more shapely muscles. Lose inches, greater strength and muscle definition.
13 Components of Fitness Programs and how to Mange Putting it all together -20 minutes of Cardio -Major Muscle Groups 2-3 times per week -Stretch for 3-5 minutes -Enjoy it!! -Be Consistent, Assess yourself,, and Stay Healthy!!
14 Skill-Related fitness components 1. Agility the ability to change the position of your body quickly and to control your body s movements. 2. Balance the ability to keep an upright posture while standing still or moving. 3. Coordination the ability to use your senses together with your body parts or to use two or more body parts together. 4. Power the ability to perform a movement or cover a distance in a short period of time. 5. Reaction the amount of time it takes to move once you realize the need to act. 6. Speed the ability to perform a movement or cover a distance in a short period of time.
15 3 basic body types 1. Ectomorph-small frame 2. Mesomorph-medium frame 3. Endomorph-large frame
16 Basic principles of exercise 1. Overload Principle! 2. Principle of Progression! 3. Principle of Specificity!
17 7 Major Muscle Groups Chest Back Legs Bicep Tricep Shoulder Abs Sets vs Reps! Core Vs Auxiliary!
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