Fitness and You What is Physical Fitness? True fitness is maintaining recommended levels of activity and proper nutrition to allow achievement of fitness standards in ALL 5 COMPONENTS OF FITNESS. 5 health related components of physical fitness Cardio-respiratory endurance The ability of the heart, lungs, and blood vessels to utilize and send fuel and oxygen to the bodies tissue during long periods of moderate to vigorous activity How do you know if you are fit in this area? In school Presidential Fitness Standards PE class fitness testing 1
The Cardio-Respiratory System: How it works 1. The Lungs bring oxygen into your body 2. The Blood carries 1. Oxygen and glucose to all the cells 2. Waste & CO2 from the cells back to the lungs/digestive organs 3. The blood is pumped to all the cells of the body through the Blood Vessels 4. The blood is pumped to all the cells of the body by a special muscle called the Heart A Fit Heart Pumps MORE blood full of oxygen to the cells Pumps LESS beats per minute Pumps 9.5 million times less each year A FIT HEART WILL LAST LONGER Cardiorespiratory Endurance Benefits Works more efficiently, gets tired less easily Reduces risk of heart disease Reduce risk of high blood pressure Reduce risk of a heart attack Reduced risk of stroke 2
Target Heart Rate Is the number of beats per minute your heart should beat in order to attain optimum fitness benefits 15+ minutes, non-stop, at least 3 days per week, with a weekly total of at least 75 minutes Typical teen: 148-178 beats per minute Aerobic vs. Anaerobic Exercise Aerobic exercise with oxygen is any activity that uses large muscle groups (arms, legs, abs) In your Target Heart Rate (THR) For best results, you need at least 15 minutes of continuous work at one time Examples? Aerobic vs. Anaerobic Exercise Anaerobic exercise without oxygen involves intense short burst of activity muscles work so hard that they produce energy without using oxygen Examples? 3
5 health related components of physical fitness Body Composition the ratio of body fat to lean body tissue, including muscle, bone, water, and connective tissue such as ligaments, cartilage, and tendons How do you know if you are fit in this area? Body Composition measures BMI, Body Fat % Learning about your body composition A BMI Comparison Minnesota Vikings Healthy Body Fat % for Teens Livestrong article 5 health related components of physical fitness Muscle strength the amount of force that a muscle can exert Heavier weight, not able to lift as many times Reps: 10 or less Sets: 2 or more Rest: At least 2 minutes of rest are required between each set of exercises 4
5 health related components of physical fitness Muscle endurance the ability of the muscle to perform physical tasks over a period of time without becoming fatigued Lighter weight More reps: 11 or more Set: 1-3 Rest: At least 2 minutes of rest are required between each set of exercises Strength Training Terms Reps Is an abbreviation or a quick way of saying the word repetitions Set A group of repetitions Resistance The force that acts against the muscle Guidelines for Muscular Exercise To avoid injury and increase your enjoyment of activities, you should follow these guidelines Always warm up gently Breathe normally (hernia or pass out) Use correct technique (wrong muscle/body strain) Exercise slowly with steady rhythm Start slowly, to many reps too soon will cause muscle soreness and slow your progress 5
Guidelines for Muscular Exercise Move through full range of motion to keep joint and muscle flexible Never move joint to full extension Rest at least two minutes between sets Exercise muscles on the front and back of your body Benefits of Muscular Strength and Endurance Makes you look better Makes you feel better Helps keep good posture You can work and play longer without getting fatigued Less muscle soreness Less chance of muscle injury Strengthens bones 5 health related components of physical fitness Flexibility the ability to move a body part through a full range of motion Joint Place where bones come together 8 places in the body where you can find joints, list them 6
Benefits of Flexibility Prevents pulled muscles Allows you to move more easily with little effort Prevents joint injuries Good posture/less chance of back pain Reduces becoming tired easily Help a person perform sports better with more freedom of movement Ways to build up the 5 components Aerobic Exercise Anaerobic Exercise Resistance Exercise Aerobic vs. Anaerobic Exercise Aerobic exercise with oxygen is any activity that uses large muscle groups (arms, legs, abs) In your Target Heart Rate (THR) For best results, you need at least 15 minutes of continuous work at one time Examples? 7
Aerobic vs. Anaerobic Exercise Anaerobic exercise without oxygen involves intense short burst of activity muscles work so hard that they produce energy without using oxygen Examples? Resistance Exercise Builds muscles by requiring them to move in opposition to a force Free weights, exercise machines, or your body can provide resistance Help keep blood sugar levels normal Help maintain healthy cholesterol levels 3 types of resistance exercises Isometric Exercises Activities that uses muscle strength with little or no movement of the body part Pushing against a wall or another immovable object Isotonic Exercises Activities that combines muscle contraction and repeated movement Calisthenics, push-ups, sit-ups, rowing machine Isokinetic Exercise Activities in which a resistance is moved through an entire range of motion at a controlled rate of speed Stationary bike, treadmill designed to control resistance and speed 8
3 Principles of Exercise Exercise principle of OVERLOAD Exercise principle of PROGRESSION Exercise principle of SPECIFICITY Exercise principle of overload The only way to produce fitness through physical activity is to require your body to do more than it normally does If you are going to improve your fitness, you must continue to overload Examples? Exercise principle of progression The amount and intensity of exercise should be increased gradually After exercising over a period of time, your body adapts to an increase in physical activity (overload), and the exercise becomes easy If this happens you should increase the challenge of the activity, slightly Examples? 9
Exercise principle of specificity The specific type of activity you do determines the specific benefit you receive Different kids of and amounts of activity produce very specific and different benefits Examples? F.I.T.T. Formula F- Frequency How often you do the activity each week I- Intensity How hard you work at the activity per session T- Time/Duration How much time you devote to a session T-Type What activities you select *Try to include each of these elements in your workout* For the end of class If I were stronger, the benefits for me personally would be My strength/flexibility goal is 10