Transcript Physical Fitness

Physical Fitness
What is Physical Fitness?
 Physical Fitness
is a level of health in which you have
muscular endurance, muscular strength, flexibility,
cardiovascular endurance, and lean body composition.
 Physical fitness is achieved by the regular movement of
muscles through a variety of exercises.
 Maintaining physical fitness is a life-long process and should
always be part of your lifestyle.
5 Components of Fitness
 Cardiovascular Endurance
 Body Composition
 Muscular Endurance
 Muscular Strength
 Flexibility
Cardiovascular Endurance
 The
ability of your heart and lungs to work
efficiently during physical activity
 This type of activity requires the use of oxygen!
 Aerobic exercises
 Examples include:

Running, walking, cross country skiing, swimming,
biking
Cardiovascular Endurance
 Resting

Heart Rate (RHR)
Number of beat per minute will resting
 Recovery

Time
How long it take you for your heart to go
back to your RHR
 Fit
people will have a lower RHR and a
faster recovery time
Muscular Endurance
 The
ability of to use a group of muscles over and
over without getting tired easily.
 A minimum of six repetitions

Examples: Pushups, sit ups, dips, body weight exercises,
yoga, pilates
Muscular Strength
 The
amount of force muscles apply when
they are used.
 Can be measured in the amount of weight
you can lift
 Examples: Bench press, squat, curls
 No more that 5 reps
Flexibility
 The
ability of a joint to move through its full range
of motion
 Muscles- easily stretchable
 Tendons- Stretch but not very much
 Ligaments- Not very stretchable
 Flexible joints and muscles
help prevent INJURIES!!
Body Composition
 The
weight of fat on your body compared to the weight of
bones, muscles, and organs.
 Can be measured by calipers, under water scales, and air
displacement chambers
 Percentage of fat compared to lean tissue(muscles, bones)
Men
Women
Essential: 2-5%
Essential: 10=-13%
Athletes: 6-13%
Athletes: 14-20%
Average: 14-17%
Average: 25-31%
Obese: 25%+
Obese: 32%+
How do the 5 Components of
Physical Fitness Effect your
Daily life?














are more likely to be at your ideal weight.
have more energy and work without fatigue.
are better able to cope with stress.
are less likely to be depressed and anxious.
are less likely to have chronic diseases such as high blood pressure, coronary
heart disease, and obesity-related diabetes.
will develop muscle tone.
have stronger bones.
are better able to relax and sleep well.
have increased lung capacity.
have strong heart muscle.
are more apt to be socially active.
feel better about yourself and your appearance.
are more likely to decelerate the aging process.
are less likely to have accidents and injuries.
Overload Principal
 In order
to become more fit you need to do more
than what your body is used to.
 EXERCISE!

Any activity that maintains or improves physical
fitness
 Principal of specificity: Certain exercises improve
different components of fitness
EXAMPLES
 If
I want to improve my muscular strength
what exercises should I do?
 If
I want to improve my cardiorespiratory
endurance what exercises should I do?
Review
 With
the person sitting at your table, write
down the 5 components of fitness and an
example exercise for each one
Benefits of Exercise!!
 Physical
 Mental
 Social
Emotional
Physical Benefits
Mental/Emtional Benefits
 “Runners

High”
After a long workout you brain releases
endorphins.
 Endorphins
produce a happy feeling
throughout your body
 Can
help keep you awake and think
clearly
 Exercise can help relive stress and relieve
tension
Mental/Emotional Benefits
 Improved



fitness=improved self-esteem
You look better so you feel better
Healthier body so you feel better
Exercise can increase self-confidence also!!
Social Benefits
 Exercising
gives you a chance to meet
many new people!
 Helps to workout with others
In what ways do you
experience the benefits of
exercise?
Testing your Fitness
 Heart
Rate
 Strength, Endurance, Flexibility
 BMI
Heart Rate
 Max

Heart Rate
220- your age
 Target

Heart Rate
60%-80% of your heart rate
 220-23=


 Your
197
197x.6=118
197x.85= 167
target heart rate is the range in
which you should train!
Calculate your Max Heart
Rate and Target Heart Rate
Range
Strength, Endurance,
Flexibility
 Muscular
Strength/Endurance- Tested with
pull-ups
 Cardiovascular- running/waling one mile
 Flexibility- Sit and reach
BMI
 An
ESTIMATION of body composition
 Calculation based on your height and
weight
Fitness Goals
 What


Strength, Flexibility, Endurance?
What are you training towards?
 What



is your goal?
affects your Goals?
Friends
Family
TV/Media
FIT
 Turn
to your table partner and explain
what the overload principal is.
 F-Frequency (how often)
 I-Intensity (how hard)
 T-Time (how long)
 Increasing
any of these will help increase
fitness levels
Monitor Progress
 Logs
 Journals
Journals
 Take
your health note book find about
half way in it and fold over a piece a
paper
 The back half will be your journal
 First Question!!! WOOHOO


Write down TWO fitness goals.
What are you going to do to reach those
goals.
Fitnessgram Standards
Activity
Pull-ups
Sit-ups
Mile
Sit and
Reach
13
14
15
Boys
1-4
2-5
3-7
Girl
1-2
1-2
1-2
Boys
21-40
24-45
24-47
Girls
18-32
18-32
24-47
Boys
7:30-10:00
7:00-9:30
7:00-9:00
Girls
9:00-11:30
8:30-11:00
8:00-10:30
Boys
8
8
8
Girls
10
10
12
Injuries
 Acute

injuries- Happens suddenly
Strains, Sprains, Fracture
 Chronic
injuries- Develops over a long
period of time

Stress fracture, tendinitis
Muscle Soreness
 Whenever
exercising if you feel pain you
should stop!
 BUT
 Muscle Soreness- discomfort that happens
a day or two after exercise.
 Warning signs of injury

Pain, tenderness, swelling, reduced range
of motion, muscle weakness, numbness or
tingling
RICE
 Rest
 Ice
 Compression
 Elevation
Exercise Caution
 Warm


Increases blood flow, loosens muscles,
Without a warm-up you are at an increased
risk of injury
 Cool


ups
Down
Helps heart return to resting rate
Reduces muscle soreness
Stretching
 Helps
improve muscle flexibility
 Reduces risk of injury
 Don’t bounce
Form
 Incorrect
form can lead to injuries
 Do not use equipment unless you know
how!
Exercise Caution
 Rest

and Recovery
Active rest- reducing frequency, intensity or
time