Transcript Fitness and Exercise

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The ability to perform regular
moderate to rigorous physical
activity without great fatigue.
Components include
cardiorespiratory fitness, muscular
strength and endurance, flexibility,
and body composition.
STRENGTHENS HEART AND LUNGS
ENHANCES FEELING OF WELL-BEING
STRENGTHENS MUSCLES
IMPROVES
AND BONES
APPEARANCE
PREVENTS INJURY
REDUCES STRESS AND TENSION
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Improved Cardiorespiratory Fitness
 The ability of the heart, lungs, and
blood vessels to supply oxygen to
muscles during physical activity.
 Reduced Risk of Heart Disease
 Prevention of High Blood pressure
 Improved Cholesterol Levels
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Maintaining Bone Mass
Helping to control weight
Improved Health and Life Span
Prevention of Diabetes
 Increased Longevity
 Increased Immunity to Disease
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Improved Mental Health and Stress
Management
Aerobic exercise
 Any type of exercise that
increases heart rate
 Keep your heart rate in the Target
Heart Rate zone or THR
 THR is calorie/fat burning mode!
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To receive cardiovascular
benefits of exercise you must hit
your THR
 Target Heart Rate
--60%-80% of maximum heart rate
--MAX HR: 220-(AGE)
--Formulas: MHR x .60 = THR
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Possible side effects of going over
your maximum heart rate or
MHR:
--Exhaustion….that means
really tired!!
--The body stops burning fat
--Lactic acid build up =sore
muscles!
First step is calculate your maximum heart rate
Mr. D=says,
220-your age (e.g.35)
186“Calculate
BPM the following example.”.
220 ______ = ______ BPM
AGE
MHR
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The second step is to determine your training
zone between 60% and 80% of your max (MHR)
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For example: 186 X 0.60 = 111 BPM
______
X 0.60 = _______BPM
MHR 60%
lower-limit of zone
For example: 186 X 0.80 = 149 BPM
______
X 0.80 = _______BPM
MHR 80%
upper-limit of zone
The example reveals a target heart rate range of
______--_______.
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Flexibility
 Is
the ability to move a joint through
its complete range of motion
 Stretching elongates the muscles
and makes them more flexible
 Yoga, Tai chi, and Pilates are three
major styles of exercise that include
stretching
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Muscle Strength
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Muscle endurance
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The amount of force that a muscle is capable of
exerting
A muscle’s ability to exert force repeatedly without
fatiguing
Strength - few reps and heavy load
-“LIFT MORE” -Maximal Effort
Endurance - many reps and lighter load
-“LIFT LONGER” -Sustained Contraction
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Reduce the occurrence of lower back pain and joint
and muscle injuries
Postpone loss of muscle tissue due to inactivity and
aging
Prevention of osteoporosis
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A disease characterized by low bone mass and
deterioration of bone tissue, with increase risk of fracture
Improvement in muscle definition and tone and
improvement in appearance
Enhanced self-esteem
Weight loss and maintaining weight loss
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Is the amount of lean body tissue (bone,
muscle, organs and body fluids) compared
with the amount of body fat.
Essential: 3-7% (M), 13-15% (F)
Healthy: 12-15% (M), 18-21% (F)
How to Measure?
Obesity:
Men: if greater than 25%
 Women if greater than 32%
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Obesity means that you have
an unhealthy amount of body fat.
 Everyone needs some body fat,
but too much fat increases your
risk of developing lifestyle
diseases.
 Defined by BMI -Body Mass Index
 BMI is a way of estimating total
body fat for most people.
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Write down your weight
in pounds.
Divide your weight by
your height in inches.
Divide the answer from
step 2 by your height in
inches.
Then multiply the answer
from step 3 by 703.
The resulting answer is
your BMI.
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Weight Loss
“In-shape”
Toned
Ripped
“Buff”
Benchmarks
Events
The human body adjusts to meet
increasing demands placed on it; the
greater the demand the greater the
adjustment made
 Particular types and amounts of
exercise are most effective in making
the body fit.
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The body adapts to the particular type and
amount of stress placed on it
To develop a particular fitness component,
perform exercises specifically designed for that
component
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A gradual increase in the level of exercise that is
manipulated by increasing wither frequency,
intensity, or time, or a combination of all three
components.
Once the body has become accustomed to a certain
weight or intensity level, it is time to increase the
demand to shock the muscles again.
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Placing increasing amounts of stress on the
body causes adaptations that improve fitness
FITT principle for overload:
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Frequency—How often
Intensity—How hard
Time—How long (duration)
Type—Mode of activity
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Fitness improvements are lost when demands
on the body are lowered
If you stop exercising, up to 50% of fitness
improvements are lost within 2 months
The “Use it or Lose it” principle.
If you don’t use your muscles they will
atrophy (shrink!)
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Overtraining by doing too much too soon
Overuse injuries result from the effects of dayafter-day stresses placed on tendons, muscles, and
joints.
Traumatic injuries result from sudden and violent
accidents
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Usually fractured bones, ruptured tendons and sprained
ligaments
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Purchase Appropriate Footwear
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Wear Appropriate Equipment
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Helmets
Goggles
Avoid dehydration and overheating
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Running, Tennis, Weight training
Heat cramps
Heat exhaustion
When in cool weather, wear layers to prevent
hypothermia
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A warm-up may help prevent
injuries and sometimes maximize
performance.
The warm-up increases the body's
internal temperature and the heart
rate.
A warm-up should include some
running-in-place or slow jogging,
stretching, and calisthenics. It
should last five to seven minutes
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One should cool down properly after each exercise
period, regardless of the type of workout.
Gradually slow the heart rate to help prevent
pooling of blood in the legs and feet.
Walk and stretch until heart rates return to less
than 100 BPM and heavy sweating stops.
This usually happens five to seven minutes after the
conditioning session.
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RICE
Rest
 Ice
 Compression
 Elevation
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“To gain health benefits in all 5 components of fitness…..
F = Frequency
….how often should I work out?”
I = Intensity ….how much effort should I put in?”
T = Time
….how long should my workout be?”
T = Type
…what type of exercises should I
do?”
muscle strength
&
endurance
cardiovascular
endurance
flexibility
FREQUENCY 2 – 3 days
per week
5 – 6 days per 3 or more
week
times/week
INTENSITY
moderate
weight
heart rate in
target zone
to the point of
mild
discomfort
TIME
3-4 sets,
6-15 reps.
20 – 60
minutes
10 – 30
seconds
TYPE
major muscle
groups
major muscles major muscle
groups
groups
Body composition results largely from physical
activity levels in the other 4 components:
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Cardiovascular exercise expends calories.
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Muscle strength and endurance activities expend
calories and build muscle (MUSCLE CELLS
BURN CALORIES FASTER THAN FAT
CELLS!)
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Flexibility exercises allow the body to better
tolerate the other exercises.