PHYSICAL FITNESS Heath-9 Fitness Unit

SEDENTARY INACTIVE SIT DOWN A LOT 60% OF THE U.S. DOES NOT EXERCISE ACTIVE (FITNESS) Body is able to perform physical activity Have enough energy in reserve for challenges Able to withstand stress

5 COMPONENTS OF FITNESS Cardiovascular Endurance Flexibility Muscular Strength Muscular Endurance Body Mass Index

Cardiovascular Endurance: the ability of the heart and lungs to deliver oxygen to the body. Pulse Rate: The number of heart beats per minute. A low resting pulse rate means you are in better cardiovascular shape.

BIKE, WALK, JOG, SKATEBOARD, SWIM, SKI, SNOWBOARD, SURF…GET ACTIVE! MAX HEART RATE = 220 MINUS YOUR AGE TARGET HEART RATE = 75% OF YOUR MAX HEART RATE

FLEXIBILITY  Flexibility: Range of motion in a joint determined by the elasticity of a muscle.

Why is Flexibility Important?? Flexibility is important for injury prevention as well as improved strength. Helps stretch muscles/Protect against injury & Allows for a maximum range of motion Yoga/Pillaties

MUSCULAR STRENGTH Muscular strength is… the ability of the muscles to work against a resistance Anything that you lift / or your body weight Increasing muscle tissue improves your strength and protects body organs

How Do We Improve Muscular Strength?? Resistance Training  weights, body weight, bands, medicine balls

How do we Train for Muscular Strength?? SETS Set: number of times the exercise is repeated Group of Reps Example= 3 SETS OF 10 REPS REPS Rep: number of times the exercise movement is done in a set Individual Movements

Muscular Endurance! The amount of effort that can be sustained over time Endurance training uses little weight, training muscles to sustain work for long durations of time.

Muscular Endurance?? How do we Train for Muscular Endurance?? Muscular Endurance: amount of effort that can be sustained over time Examples Calisthenics: push ups, sit ups, pull ups, etc lowno weight Training is low or no weight and high reps

BODYCOMPOSITION BODY COMPOSITION Lean tissue: muscle, bone, connective tissue Fat tissue: visceral (around body organs) and subcutaneous (under the skin) People aim to loose subcutaneous body fat When dieting, a person should aim to change body composition not body weight

Body Mass Index (BMI)  Body Composition: percent of lean muscle tissue to fat tissue

The 5 components of fitness help preserve a healthy lifestyle. All 5 work together!! Specific types of exercise will help improve one or all of the 5 fitness components. 5 specific types of exercise will strengthen these components. » Aerobic & Anaerobic » Isometric, Isotonic, Isokinetic

Aerobic Aerobic  needs a lot of air Uses oxygen and fat as fuel At least 20 minutes in length Continuous Can talk while doing it CARDIOVASCULAR ENDURANCE/MUSCULAR ENDURANCE » Jogging, cross-country, swimming, biking

Anaerobic Short bursts of exercise Uses carbohydrates and sugars as fuel Fatigues a person faster MUSCULAR STRENGTH/ENDURANCE Sprinting, volleyball, wrestling, hockey, softball, skateboarding

Isotonic When the muscle shortens as it contracts.muscle shortens as it contracts An example of isotonic contraction can be seen when we flex the bicep muscle. Anaerobic throwing a ball swinging a bat lifting objects above the head - front shoulder (anterior deltoid) shortens

Isotonic Benefits Advantages Strengthens a muscle throughout the range of movement You can choose isotonic exercises to match the actions in your sport

Isometric An Isometric contraction happens when there is tension on the muscle but no movement is made. The length of the muscle remains the same; the joint doesn’t move. More Anaerobic Attempting to lift an immoveable object Holding a weight at arm's length Some wrestling movements

Isometric Benefits Advantages Isometric exercises develop static strength - the strength you need to push or pull a heavy object or hold it up They are quick to do and don't hurt They do not need expensive equipment You can do them anywhere

Isokinetic The Isokinetic contraction causes the muscle to shorten as it gains tension. Requires a constant speed over the entire range of motion May require special equipment to exercise properly Aerobic Movements Arm stroke when swimming

Isokinetic Benefits Advantages The muscle gains strength evenly all through the range of movement It is the fastest way to increase muscle strength

PRINCIPLES OF TRAINING