Benefit of Exercie.. CH: Fitne Health ED Phyical Health Nervou Sytem Repiratory Sytem Cardiovacular Sytem Weight control Mental benefit Social benefit Phyical Benefit Emotional Benefit. Lower blood preure Increae flexibility Increae bone denity Improve metabolic rate Strengthen the heart Improve immune ytem Improve concentration Reduce tre Improve leep pattern Increae energy Phyical Fitne- the ability to carry out daily tak eaily and have energy to repond to unexpected demand In the pat, exercie wa a vital part of everyday life. Advance in technology have led to a much more edentary lifetyle. 1
At the turn of century mot people were farmer( 1 day worth farming =jogging 7 mile) Other countrie more phyically active than American More than 60% of adult are overweight. 5 Baic Component of Fitne. 1-Body Compoition- 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-Mucular Strength- how much you can lift 4- Mucular endurancehow many repetition you can do until your body reache fatigue 5- Cardio repiratory endurance- the ability of the heart, lung, and blood to end fuel body tiue during period of activity Meaurement of Fitne Body Compoition Hydrotatic Weighing- underwater weighting, reliable but expenive Caliper- tet kin fold thickne, problem with accuracy and reliability Meaurement.. Flexibility- v-it reach Upper Body- pull-up, flex-arm hang Abdominal Strength- crunche per min. Cardio repiratory Endurance- Step tet Dual X-Ray Aborption (DEXA)- meaure bone and fat denity, expenive but accurate 2
2 Type of Cardiovacular Exercie Aerobic With Oxygen Moderate Intenity Longer duration Anaerobic Without Oxygen High intenity Short Duration Improve mucle endurance, flexibility, and trength (RHR) Reting Heart Rate Pule rate per min. when an individual i at ret Indicate level of fitne (70 to 80) healthy range A fitne level increae RHR decreae Target Heart Rate (THR) What i it? THR i 65-90% of your Maximum Heart Rate (MHR) Equation: Step 1: 220-your age=mhr Step 2:.65xMHR= lower end of target heart rate.90xmhr= high end of target heart rate Example. Ahley i 18 and in good health. Find her THR range? 1-220-18= 202 2-.65 X 202 =131.3.90 X 202 = 181.8 3
CH:18 Starting A Fitne Program HE ED Beginner Routine: Do one et of 12-15 rep of each exercie. Ue a weight that you can lift at leat 12 time. When you complete 15 rep, increae the weight at your next workout. Move quickly from exercie to exercie, reting at mot 30 econd between exercie unle you are exceeding your training heart rate. If you are, increae the ret period between exercie. A you progre, you hould be able to decreae the ret between exercie while maintaining your training heart rate. SPEED: Perform each rep deliberately lower than what eem like your natural peed. Thi keep your mucle under tenion longer and help build them fater. WORKOUT A EXERCISE WEEK 1 WEEK 2 WEEK 3 WEEK 4 SQUAT Set 1 12-15 rep / / / / Set 2 12-15 rep / / / / Set 3 12-15 rep / / / / LEG CURLS Set 1 12-15 rep / / / / Set 2 12-15 rep / / / / Set 3 12-15 rep / / / / Dead lift Set 1 12-15 rep / / / / Set 2 12-15 rep / / / / Set 3 12-15 rep / / / / LEG EXTENSION Set 1 12-15 rep / / / / Set 2 12-15 rep / / / / Set 3 12-15 rep / / / / CALF RAISES Set 1 12-15 rep / / / / Set 2 12-15 rep / / / / Set 3 12-15 rep / / / / ABDOMINAL SIT-UP 1 minute SWISS-BALL CRUNCH 1 minute REVERSE CRUNCH 1 minute Quetion to ak? What are your goal for your fitne program? (*Important* Determine routine) What type of exercie do you enjoy that are appropriate for the location that you live? When and where hould you exercie? How much time do you have to exercie? Calorie burned Activity per 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 (cro-country) 700 Swimming 25 yd/min 275 Swimming 50 yd/min 500 Tenni (ingle) 400 Walking 2 mph 240 Walking 4 mph 440 4
Frequency F.I.T.T Principle Baic Guideline for Cardio Frequency- 3 to 5 day a week Intenity How long? 30 to 60 min Type of Exercie Time How intene? 65% to 90% of heart rate Slow V. Fat Twitch Mucle Slow twitch mucle fiber- jogging Fat twitch mucle fiberprinting Cardio Work Out Seion Warm-up- low intenity activity for 5 min Stretch- 5 min (Static v. Ballitic) Activity- 30 min Cool down- 5 min Stretch-5 min Weight Work Out Guideline Frequency- 2 day per week per mucle group High rep with low weight will build lean mucle tiue ( bet for women athlete and runner) Set 2 to 3 (depending on goal of program) Repetition- Motly 8 to 12 for mucle building Low rep with heavy weight will build bulk/exploive mucle tiue (bet for football player, or guy wanting to bulk up) 5
Some Fitne Tip to Remember Chooe an activity you enjoy. Tailor your program to your own fitne level. Set realitic goal. Chooe an exercie that fit your lifetyle. Give your body a chance to adjut to your new routine. More Tip.. Don't get dicouraged if you don't ee immediate reult. Don't give up if you mi a day; jut get back on track the next day. Find a partner for a little motivation and ocialization. Build ome ret day into your exercie chedule. Liten to your body. 6