Transcript Physical Activity/Fitness

Physical Activity/Fitness
F.I.T.T.
Why Do We Need To Be Active?
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Feel better
Sleep better
More energy
Less body fat
More muscle
Feel more confident
Gain friendships
Heart and lungs more efficient
Strengthens bones
Activity VS Fitness
Physical activity - includes activity that is part of
your daily life.
 Chores
 Household work
 Raking Leaves
 Walking to Work
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Physical Fitness- The ability of the body to
perform the common tasks of daily life while
avoiding injury and illness.
Two Main Types Of Exercise
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Aerobic exercise – nonstop, repetitive, vigorous
exercise that increases breathing and heart rate.
Uses large amounts of oxygen over long periods of
time
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Anaerobic exercise – Exercise where the demand
for oxygen is too great for the body to keep up
short intense bursts
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(weight lifting, gymnastics, sprints and football)
3 Main Types Of Muscular Contraction
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Isometric- Muscle is contracted for 5 to 8 seconds
Muscle length stays same
Example: Negative Bench Press
Isotonic- Muscle contracts 8-15 times and muscle
size changes through each repetition
Example: Push-up, Squats
Isokinetic- Muscle contracts with the same force on
the muscle through the whole range of motion.
http://www.youtube.com/watch?v=5pIs9b_Sfj8
Every Fitness Plan Must Have
Warm-up – A period of mild exercise that
gets your body ready for vigorous exercise.
Slowly increasing heart rate
Cool-down – A period of gentle exercise
that gets your body ready to stop
exercising
Slowly lower heart rate/slow breathing
Why Be Fit?
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increases energy – p
lowers blood pressure – p
improves muscle tone – p
provides opportunity to meet new people – s
provides opportunities to share common
goals – s
sharpens alertness – m
increases self esteem – m/e
reduces stress – m/e
5 Elements Of Physical Fitness
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Muscle strength – the most weight you can lift
or the most force you can exert at one time.
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Muscle endurance – the ability of your
muscles to exert a force over time without
becoming overly tired.
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Flexibility – your ability to move within the
range of motion for each joint.
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Dynamic-Dynamic stretching consists of functional based
exercises which use sport specific movements to prepare the
body for movement
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Static-Static stretching involves reaching forward to a point of
tension and holding the stretch.
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Cardiorespiratory Endurance – how
effectively your heart and lungs work during
exercise and how quickly they return to
normal after exercise.
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Body Composition – the proportion of body
fat in comparison with lean tissue, such as
muscle, bone and fluid.
Body Composition
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BMI – Body Mass Index
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Caliper Test
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estimates obesity
(divide body wt. by ht. (Inches) squared) X 703
Does NOT consider Muscle
Tool/gauge
Loose skin
Under Water Weighing (hydrostatic weighing)
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Water/weight displacement
Weigh outside/inside water
The Bod POD
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http://www.youtube.com/watch?v=Nuwh1CiR
HLY
By filling all areas in and around the body
measures
Visceral Fat- Fat between and around organs
Subcutaneous Fat- Fat right underneath skin
that keeps us warm, gives us energy,
regulates temperature, protects us from
injury.
Body Composition
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BMI – Body Mass Index
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(body wt. ÷ ht.(inches) squared) X 703
Underweight: Less than 18.5
Healthy weight
18.5 to 24
Overweight:
25 to 29.9
Obese:
30 to 39.9
Severely Obese: 40 or higher
Diseases/Conditions Related To Poor Body
Composition or Overall Poor Fitness
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Type Diabetes
Obesity
High BP
Atherosclerosis
Joint and Ligament Pain
Heart Attack
Stroke
Numbers We Need To Know
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Resting Heart Rate = number of times your
heart beats per minute while you are at
rest/inactivity
Athletes – 40-60
10 and older- 60-100
10 and under- 70-130
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Working Heart Rate = number of times your
heart beats per minute during activity
Resting HR?
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Finding your pulse
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Wrist
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Hold opposite arm out, arm straight
First two fingers together
Press the pads of your fingers firmly against wrist
Neck
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Half way between chin and jaw bone
Formulas For Success
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Maximum Heart Rate = 220 – AGE
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MHR = 220 - ___________
Target Heart Rate (Range) = During exercise
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MHR X 60% = low range
MHR X 80% = high range
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THR = _______ to _______
What About Your Heart
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Every person has a Maximum Heart Rate
(MHR), which gradually decreases with age
Over 85% of MHR is dangerous
Under 60% of MHR doesn’t do heart and
lungs much good
Between 60% – 80% of MHR gives you the
most benefit
How Hard Are We Working
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Moderate- working in the 50-70% range of MHR
(walking the dog, light gardening, bicycling 5-9mph,
doubles tennis)
Vigorous- working in the 70-85% range of MHR
(running, heavy gardening, bicycling 10mph or over,
singles tennis)
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FITT Principle
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Frequency - # of times you exercise each
week
Intensity – Amount of energy you use when
you exercise
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Measured by heart rate
Increase intensity to increase heart rate to reach
THR zone
Time – Amount of time during one workout
Session
Type – Aerobic or Anaerobic
Start Your Training Program
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Setting a realistic fitness goal
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Losing body weight
Toning muscle
Clothes fitting better
Gaining muscle mass
Preventative/Staying healthy
Which of the benefits would you like to achieve
first? (Multiple goals)
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The fitness goal should include
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Aerobic and Anaerobic exercise that appeals to
you
Keep your goals challenging, but realistic
Lots of people can help you; parents, sibling,
friends, coach, teacher, but the most important
person is you! (Motivation)
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Apply the F.I.T.T. Principle to your fitness
program
Apply a healthy eating goal
Write down a goal to accomplish
VOCAB
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Individual Sports – Sports that you can do on
your own or with a friend.
Team Sports – Organized physical activities
involving skill, in which a group of people play
together on the same side.
Lifetime Sports – Exercise activities that can
be continued throughout life.
Individual Sports
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Advantages
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More flexible than team sports
Can do them when you feel like it
No specified time
Participate as long as you wish
Its up to you!
Team Sports Advantages
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Exercising with other people can be fun
When exercise is fun you are more likely to continue with it
Can improve your mental/social health as well as your
physical health
Opportunity to work with people toward a common goal
Practice communication, cooperation, and compromise skills
(social skills)
Life Time Sports
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As people age, their exercise opportunities,
abilities, and interests change
Most team sports are played by young
people, and are hard on the body
Learning to enjoy lifetime sports at a young
age can help you keep fit in the long run
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Canoeing, kayaking, hiking, dancing, cross-country
skiing, walking/jogging, golfing (walking), swimming,
bicycling, tennis, etc…
Stretching Before and After Workouts and
sports
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Static Stretching
In static stretching, you extend your joints as
far as you can, at or slightly beyond your
range of motion, and hold it.
Ballistic Stretching
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Ballistic stretching is no longer considered a safe
way of stretching and may even cause injury, due to
the quick forceful movement beyond your range of
motion. A safer modification of this stretch is called
dynamic stretching, in which you use movement
and/or speed to gradually increase range of motion.
It is done in a controlled fashion, however, as
opposed to bouncing your body forcefully beyond it's
range of motion. If you are choosing between
ballistic and static stretching, then static stretching is
the winner. It's a gentle and effective way to stretch
when performed properly.