Fitness The ability of the heart, blood vessels, lungs, and muscles to work together to meet the body’s needs

Components of Fitness Cardio Respiratory Endurance Muscular Strength Musle Endurance Flexibility Body Composition

Cardio Respiratory Endurance The ability of your heart, blood vessels, and lungs to distribute nutrients and oxygen and to remove waste

Muscular Strength and Endurance The capacity of a muscle or a group of muscles to exert or resist a force is muscular strength. The ability of muscles to keep working for a extended time is muscular endurance.

Flexibility The ability to use a muscle throughout its entire range of motion.

Body Composition Is the amount of body fat compared to lean tissue.

Body Composition age 15 average = 11-16% Men average = 13-18% Males lowest = 7%; age 15 average = 11-16% Men average = 13-18% Females lowest = 11% age 15 average = 16-22% Women average = 20-25%

Benefits of Exercising Physical Benefits Efficiency of heart an lungs Increase bone strength Increase Flexibility Improves posture and appearance Reduces blood pressure Helps control appetite Increases resistance to disease Reduces excess body fat Psychological and Social Benefits Improves mental alertness Improves self-image Improves self-confidence Quality of sleep Increases social involvement

Aerobic Exercise Anaerobic Exercise Isotonic Exercise Types of Exercise Aerobic Exercise Anaerobic Exercise Isotonic Exercise Isometric Exercise Isokinetic Exercise

Aerobic Exercise Nonstop, repetitive, strenuous physical activity that raises breathing and heart rate

Aerobic Exercise Oxygen supply meets the demand Maintain for 30 minutes at a constant level Increases heart and breathing rate 60-80% of max. heart rate

Anaerobic Exercise Is intense physical activity that lasts only from a few seconds to a few minutes during which muscles use up more oxygen than the blood can supply

Anaerobic Exercise Short bursts of intense energy-lasts only a few seconds Muscles use energy faster than the body can supply it Builds strength, not muscle endurance

Isotonic Involves the contraction and relaxation of muscles through the full range of their motion

Isometric Exercise An exercise in which muscles contract but very little body movement takes place, usually against an immoveable object

Isokinetic Exercise Are exercises that involve moving a muscle through a range of motion against a resistance, or weight, that changes.

The F.I.T.T. Principle Frequency of Exercise: The number of times a week you exercise Intensity of Exercise: The intensity of a workout is indicated by the number of times your heart beats per minute Time Exercising: The amount of time you spend exercising Type of Activity: make sure you cross train

Maximum Heart Rate Target Heart Rate Maximum Heart Rate = 220 - age = _______ Exercise Heart Rate should be in Target Zone. (220 – Age) X (60-80%) _______ Do not exceed target zone * can not continue for 30 minutes * could be dangerous Below target zone is not as beneficial to heart and lungs

Recovery Rate Speed heart rate returns to normal after exercise The more fit one is, the faster the heart rate returns to normal Heart is stronger More blood pumped with each beat Blood carries more oxygen in order to recover

Why Exercise? Resting at 72 72x60=4320 4320x24=103680 Lower resting to 68 68x60=4080 4080x24=97920 5760 less

Phases of Exercise Injury Prevention Warming Up and Stretching The Workout Cooling Down and Stretching

Warm-up Adapt to stress of exercise Muscles work more efficiently Decrease chance of injury- generate heat> stretch Adapt to stress of exercise Muscles work more efficiently

Actual Workout

Cool Down and Stretching Longer and more strenuous the exercise, the greater need for cool down Prevent tight, sore muscles by ridding of exercise waste- lactic acid

A Safe Workout Fluids and Food Avoiding Overexertion Equipping for Safety Fluids and Food Avoiding Overexertion Weather Consideration

Page 331

Fitness Throughout Life Walking Biking Dancing Swimming Softball Basketball Golf Bowling Volleyball Tennis Cross-country Skiing Hiking Hunting Running/ Jogging Racquetball Bad mitten

Check Progress Resting heart rate lowers Ability to do more in the same time Ability to do the same in shorter time Changing body shape:

Things to Keep in Mind Doctor approval Pick something you enjoy: Check schedule to make time Examine the cost- affordability Consider availability Personality:

Fitness and Aging Body is less flexible Bones facture easier Bones and Muscles are more likely to stay strong if elderly work out Need to be careful not to put too much stress on their bones and muscles

Sleep/ Sleep Cycle During sleep, your muscles relax, your breathing and heart rates decrease, and your body temperature drops slightly. Circadian rhyme is a 24-hour cycle of behavior patterns that some living things including humans exibit

Sleep Disorders Insomnia Sleep apnea Narcolepsy

How much is enough? No two people are alike Average 7 ½ Need more when sick or depressed Need a routine Keep room dark and well ventilated Music prevents from body falling into deep sleep