The quality or state of being “fit” 2014 FITNESS The quality or state of being “fit” 2014

Purpose of this Unit… To help all students develop the knowledge, skills, motivation, and behaviors that will promote and reinforce a lifetime commitment to wellness through a physically active and healthy lifestyle.

Physical Activity vs. Exercise Any body movement carried out by skeletal muscles and requiring energy. Examples: Raking leaves, standing up, carrying a bag of groceries, washing a car

Physical Activity vs. Exercise Planned, structured, repetitive movement of the body designed to improve or maintain physical fitness…to develop fitness a person must perform a sufficient amount of physical activity to stress the body in order to cause long term changes.

Want to begin exercising? How do I get started on an exercise program???? Can I develop my own program?

Start your own regime Follow the FITT Principle Frequency Intensity Time Type

Factors affecting training response Frequency: Appropriate level for… Weight loss 2 days per week = ineffective 3 days per week = minimum body fat loss 4 days per week or more = increase loss of body fat * Based on 30 minute exercise sessions

Factors affecting training response Intensity Appropriate level for…. Sedentary/elderly 60%-70% of MHR Health improvement and lowering CV disease 70-80% MHR Athletic performance enhancement 60%-100% of MHR depending on type of training

Factors affecting training response Time Appropriate level for… Weight loss < 15 min= ineffective 30 min = adequate 45 minute = optimal

Factors affecting training response Sedentary and elderly 10 minute sessions can be effective if truly sedentary Longer workout = increased benefits Athletes Completely dependent on sport and duration of event Training duration needs to mimic duration of sporting activity Example: 3 mile race vs. marathon

Factors affecting training response TYPE Appropriate modality for weight loss, sedentary and elderly Large muscle mass recruitment Ex. Walking, jogging, swimming OR one that a person will stick to and enjoy Athletes Based on sport, utilize cross training in off season to prevent burn out

5 Components of fitness Cardiovascular endurance Muscular endurance Muscular strength Flexibility Body composition

Cardiovascular Endurance Ability of your heart, blood vessels, and lungs to have performance duration. The ability to sustain a prolonged stressful effort or activity Ex. Marathon Runner

Muscular Endurance Ability of your muscles to have performance endurance The ability to sustain strength throughout a prolonged stressful effort or activity. Ex. Pull-ups

Muscular Strength Power to resist force Capacity for a short or one time exertion

Flexibility Having a soft tissue range of motion that enables one to perform all movement types demanded of the body during any task without strain or injury.

Body Composition The ratio of fat to muscle to bone to other tissues of the body. Extremely high or low percentages of body fat is dangerous BMI – Body Mass Index

Suggested Body Fat % Women Low < 15% Borderline Low 15-21% Desired 22-26% Borderline High 27-29% High >30%

Genetics What do genetics have to do with getting into shape? We can all make our bodies stronger and healthier, but some things we can not alter no matter how hard we train.

What is “Predetermined” Joint size Bone structures Places we tend to store fat Our body “type”

Potential obstacles to your fitness goals: Time! After school, one must budget exercise into their schedules

Obstacles to Fitness Money Personal fitness equipment, personal trainers, joining the “club”, Pilates class, gear. Remember it CAN be free.

Motivation Remember to stay on your program Get a friend to go walking or to the gym Keep a fitness journal It is not just about how you look. It is how you feel Remember the benefits of exercise are numerous!!!! YOU CAN DO IT!!

Benefits of Exercise Improved Cardiorespiratory Functioning Heart, lungs and circulatory system must meet the demands for more oxygen thus improving the system More Efficient Metabolism The body will better able to generate energy to break down carbohydrates and fats Disease Prevention and Management Regular physical activity and exercise reduces the risk of many diseases such as cardiovascular disease, osteoporosis and type 2 diabetes

More Benefits of Exercise Improved Appearance Improved Self-Control Improved Health Increased Muscular Strength and Endurance Increased Level of Energy Improved Physical Performance Increased success in your schoolwork/job Helps you cope with stress Sleep Better Increased Life Expectancy

Lifelong Commitment Commit to fitness long term. Set long term goals (ex. To maintain good health and prevent heart disease or diabetes which run in my family or maybe just to look and feel better)

You’re young and naturally fit – right? Do not think that fitness is something you do later on when age and weight start to catch up to you. Poor health begins when you are young and has a cumulative effect. Begin now and make it a “Habit”

Remember You don’t have to be a skilled person to be physically fit. Your experience in this mini-unit and beyond can be personally satisfying regardless of your athletic background. Find something you LIKE to do and do it.

Quiz – Question One Which can be used to assess cardiovascular fitness? 200 meter dash 1 mile run 12 minute run Both b and c

Quiz – Question Two What is the leading cause of death in the United States for men and women? Alcohol Abuse Cancer Cardiovascular Disease Drug Use

Quiz – Question Three To be healthy and Physically active, one must be… An athlete Non-handicapped Young None of the above are correct

Quiz – Question Four What are the 5 components of fitness? Cardiovascular fitness, muscular strength, athletic ability, body composition and flexibility Cardiovascular fitness, fitness test scores, muscular endurance, flexibility and stress level Stress level, muscular strength, cholesterol level, flexibility and inactivity Cardiovascular fitness, muscular strength, muscular endurance, flexibility, and body composition