Fitness components Cardiovascular Endurance Principles of Fitness Fitness components Cardiovascular Endurance The ability of your heart and lungs to deliver O2 to working muscles continuously over a long period of time. Aerobic exercise is any activity where O2 is used ; working within your target heart rate

Cardiovascular Endurance Muscular Strength and Endurance Fitness Components Cardiovascular Endurance Muscular Strength and Endurance The ability of your muscles to do work

Cardiovascular Endurance Muscular Strength and Endurance Flexibility Fitness Components Cardiovascular Endurance Muscular Strength and Endurance Flexibility The ability of a joint to go through it’s full range of motion This becomes more important as you age and effects balance in the elderly

Fitness Components Cardiovascular Endurance Muscular Strength and Endurance Flexibility Body Composition The ratio of lean muscle mass vs fat mass This is influenced by your lifestyle and habits- your diet, exercise/activity patterns, getting enough sleep, relieving stress, avoiding smoking, drug use…

If You Don’t Take Care of Your Body Where Will You Live? Indian Proverb

Parts of a Work Out Warm-up: about 5 min to get heart rate up and muscle temperature up Stretch: use dynamic stretching if explosive speed or power is needed . Static stretches are held for 15-30 seconds. No bouncing Main activity: C-V, 20min+, in target HR zone Cool down: gradually slow down. Static stretch after HR is down to 100. Dynamic stretching: exaggerate the movements that will be used in the activity. Walking lunges, high kicks before soccer

Be Your Own Personal Trainer Save $1000’s Overload: impose more work or demands in order for improvement or gains to take place

Be Your Own Personal Trainer Save $1000’s Overload: impose more work or demands in order for improvement or gains to take place Progression: In order for a training program to produce continued improvements the resistance (or work load) should be gradually increased. Doing too much too soon can cause injury or discouragement. You don’t want to feel like a mac truck ran you over after your first work out.

If you don’t use it You lose it Overload: impose more work or demands in order for improvement or gains to take place Progression: In order for a training program to produce continued improvements the resistance (or work load) should be gradually increased. Specificity: Your exercises need to meet your goals. While running and swimming use some of the same muscle groups they aren’t activated the same way. If want to improve your mile run- run.

Methods used to overload The F.I.T.T. Formula Frequency- increasing how often you exercise Rest: recuperation is essential for muscular growth. Over training can hinder progress. No one should perform resistance exercises for the same muscle group on consecutive days. Keeping in mind progression. Don’t go from 0 to 6 days to begin with. Start with 2 days

Methods used to overload FITT Frequency- increasing how often you exercise Intensity: Increasing the rate or level of exertion Lift more weight, run faster, work in a higher heart rate zone, increase incline, increase rpm’s… The body adapts to imposed loads so mixing things up- cross training or changing to a different lifting intensity technique help achieve overload for progress. Don’t forget progression- slowly increase the weight- max lifts aren’t recommended for teens still growing.

Methods used to overload FITT Frequency- increasing how often you exercise Intensity: Increasing the rate or level of exertion Time: increasing the duration or number of repetitions or number of sets Gradually increase work loads (progression) to allow the body time to adapt to increased demands. Go from easy to hard. Alter only one method of the (FIT) at a time.

F.I.T.T. Frequency- increasing how often you exercise Intensity: Increasing the rate or level of exertion Time: increasing the duration or number of repetitions Type: (specificity) selection of activity must relate to your goals/interests

Recommended Daily Allowance For Fitness Components Frequency Intensity Time C-V 3-5days/week 60%-85% of max HR 20-60 min Muscular Strength 2-4 days/week High Weights 5-8 reps 2-3 sets Muscular Hypertrophy Enough wgt to make the reps hard by the last one 8-12 reps Muscular Endurance 2-6 days/week Low wgt or body wgt 12-20 reps 1-3 sets Flexibility 3-7 days/week Point of tension 15-30 sec. hold Hypertrophy: increase in muscle size: keep in mind gender and genetic limitations: Girls will not get bulky and look like men. Increase the weight when you can complete 2 or more reps for 2 consecutive training sessions. Flexibility can also be improved through partner resistance exercises and Proprioceptive Neuromuscular Facilitation (PNF) alternately do a passive stretch hold followed by a isometric (contract and tighten muscles) hold for about 10sec . 3-4 sets.

High Intensity Weight Training Techniques Forced Reps: A partner provides just enough assistance to enable you to complete a few more reps when you can’t complete another on your own. (point of failure) Rest Pause: perform set to point of failure (can’t lift again). The wgt is then held in a resting position for 5-10 sec then additional reps are performed. Remember your body adapts to training loads so sometimes you need to mix it up. Forced reps- the assisted pull up machine does this for you.

Other Weight Training Techniques Super Slows (continuous tension): lift lighter weight as slowly as possible. 1 set 6 reps max Negatives (let downs): do as many as you can then have a partner lift the wgt- you lower it slowly. Compound Set: consecutive exercises that work the same primary muscle (bench press, pec fly) Pyramid: increase wgt load for each set; 12 reps, 10 reps, 8 reps, 6 reps, compound set of 12 Super slows are great to develop overall base strength- but remember specificity- when in sports do you perform slow? Pyramid: Since you only alter one FIT component at a time- if you raise the wgts, lower the reps.

over training =zero progress Sometimes the best exercise is to place 2 hands firmly on the table and push back Drop Set: a set of reps performed to failure, followed with another set but with lighter weight These techniques should only be used periodically: over training =zero progress

Lifting Tips Exercise Arrangement: Work large muscles first, then smaller (pecs before triceps) Exercise Selection: include at least one exercise for each muscle group to keep muscular balance. For large muscle groups like the back it is usually best to perform multiple exercises to insure that each muscle within the group receives adequate work Arrangement: some people do push-pull or upper/lower to minimize muscle fatigue and save time by eliminating rest Don’t do all biceps or all abs without working the antagonist muscle group. Don’t focus on the “glamour” muscles and neglect the balance of the muscles in the body.

Use Proper Form When Lifting Breathe: exhale on exertion (the hard, lifting phase) Keep good posture: don’t swing or move other body parts Lift slow and controlled up in 2 counts, down in 3-4 counts Don’t let the weights bang or drop Go through the full range of motion Some people are showing off or trying not to look weak by lifting loads that are too heavy and they sacrifice form or use momentum to compensate.