Transcript SJC Class 4.14.2014

Housekeeping:
Success Story: “Total weight loss, so far:
20.5 lbs! Mostly doing it with diet
changes. Getting to the gym 2 or 3 times
a week and making more choices to walk
places whenever I can… Woohoo!: - Lori
Schiess
Resource for you: www.eatthismuch.com
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 7
© 2007 McGraw-Hill Higher Education. All rights reserved.
Putting Together a
Complete Fitness Program
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 7
© 2007 McGraw-Hill Higher Education. All rights reserved.
Pop Quiz! (Yaaaay!)
Which of the following is considered a highintensity exercise?
 Hiking uphill
 Singles tennis
 Jumping rope
T/F: Older adults should avoid exercise to
protect themselves against falls and injuries.
T/F: Swimming is a total fitness activity that
develops all the components of health related
fitness.
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 7
© 2007 McGraw-Hill Higher Education. All rights reserved.
Fit for Life
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 7
© 2007 McGraw-Hill Higher Education. All rights reserved.
Developing a Personal
Fitness Plan
1. Set goals
2. Select activities
3. Set a target frequency, intensity, time and type
for each activity
4. Set up a system of mini-goals and rewards
5. Include lifestyle physical activity in your program
6. Develop tools for monitoring your progress
7. Make a commitment
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 7
© 2007 McGraw-Hill Higher Education. All rights reserved.
1. Set Goals
 Set general and specific goals
 Set long-term and short-term goals
 Set realistic goals
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 7
© 2007 McGraw-Hill Higher Education. All rights reserved.
2. Select Activities
Select activities for each component of
health-related fitness
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Cardiorespiratory endurance
Muscular strength
Muscular endurance
Flexibility
Healthy body composition
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 7
© 2007 McGraw-Hill Higher Education. All rights reserved.
2. Select Activities
 Consider the following:



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Fun and interest
Your current skill and fitness level
Time and convenience
Cost
Any special health needs
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 7
© 2007 McGraw-Hill Higher Education. All rights reserved.
Examples of Different Aerobic
Activities and Their Intensities:
Moderate Intensity:
Vigorous Intensity:
Walking briskly (3 – 5 mph)
Race-walking/jogging/running
Water aerobics
Swimming laps
Bicycling (<10 mph)
Bicycling (>10 mph)
Doubles tennis
Singles tennis
Ballroom dancing
Aerobic dancing
General gardening
“Heavy” gardening (continuous
digging)
Jumping rope
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 7
© 2007 McGraw-Hill Higher Education. All rights reserved.
Examples of Strength and
Endurance Training:
Resistance training with free weights,
kettle bells, dumbbells, etc.
“Instability” training
Yoga
Plyometrics
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 7
© 2007 McGraw-Hill Higher Education. All rights reserved.
3. Set Targets for FITT
Figure 7.2 FITT
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 7
© McGraw-Hill Higher Education
4. Set Up a System of MiniGoals and Rewards
Break specific goals into several steps
Set a target date for each step
Allow several weeks between mini-goals
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 7
© 2007 McGraw-Hill Higher Education. All rights reserved.
5. Include Lifestyle Physical
Activity in Program
Be more active during your daily routine
Use your health journal to track your
activities
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 7
© 2007 McGraw-Hill Higher Education. All rights reserved.
6. Develop Tools for
Monitoring Your Progress
 Sample program log
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 7
© 2007 McGraw-Hill Higher Education. All rights reserved.
6. Develop Tools for
Monitoring Your Progress
 Sample program progress graph
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 7
© 2007 McGraw-Hill Higher Education. All rights reserved.
7. Make a
Commitment
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 7
© McGraw-Hill Higher Education
Putting Your Plan into Action- Avoiding
Stagnation and Overtraining:
Start slowly and increase fitness
gradually
Find an exercise buddy
Ask for support from others
Vary your activities (new routines,
new workout partners, new routes)
Cycle the volume and intensity of your
workouts (Periodization)
Adapt to changing environments and
schedules
Expect fluctuations and lapses (How
do you deal with other setbacks?)
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 7
© 2007 McGraw-Hill Higher Education. All rights reserved.
Maintaining Your Program:
Fit for Life
Be safe
Have several exercise options
Keep an exercise journal
Reward yourself
Choose other healthy lifestyle behaviors
**Add Music!!**
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 7
© 2007 McGraw-Hill Higher Education. All rights reserved.
Choosing Exercise Gear:
Consider activities, location and intensity
of workouts, and foot/body type
Check fit and style carefully
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 7
© 2007 McGraw-Hill Higher Education. All rights reserved.
Sleep
The amount of sleep each person needs varies,
but many people do not obtain enough
sleep.
Everyone needs both rapid-eye movement
(REM) and non-REM sleep. During REM sleep, a
person’s brain activity is high and he or she
dreams continuously. Non-REM sleep is
characterized by a slow and even brain wave
pattern.
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 7
© 2007 McGraw-Hill Higher Education. All rights reserved.
Sleep
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 7
© 2007 McGraw-Hill Higher Education. All rights reserved.
Sleep
Source: Centers for Disease Control and Prevention
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 7
© 2007 McGraw-Hill Higher Education. All rights reserved.
Exercise Guidelines for People
With Special Health Concerns
Regular, appropriate exercise is safe and
beneficial for many people with chronic
conditions
Arthritis
Asthma
Diabetes
Heart disease and hypertension
Obesity
Osteoporosis
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 7
© 2007 McGraw-Hill Higher Education. All rights reserved.
Exercise Guidelines for
“Older Adults”:
 ACSM recommends the same guidelines for aerobic
activity, but judge intensity on a 10-point scale as
opposed to heart rate.
 Strength training: Lighter weight but more reps (10-15)
 More flexibility exercises (2 d/wk, 10 min each)
 More exercises that improve balance (2d/wk)
 Warming up is more important
 People with limitations (physical disabilities or other)
that can’t meet the 150 minutes of moderate-intensity
exercise should strive to do as much as they can.
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 7
© 2007 McGraw-Hill Higher Education. All rights reserved.