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. muscular endurancemuscular strengthflexibility cardiovascular endurancebody composition  Physical fitness is achieved by the regular movement of muscles through a variety of exercises. muscles  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) MenWomen 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 Emotional  Social

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  = 197  197x.6=118  197x.85= 167  Your 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 is your goal?  Strength, Flexibility, Endurance?  What are you training towards?  What 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-upsBoys Girl1-2 Sit-upsBoys Girls MileBoys7:30-10:007:00-9:307:00-9:00 Girls9:00-11:308:30-11:008:00-10:30 Sit and Reach Boys888 Girls10 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 ups  Increases blood flow, loosens muscles,  Without a warm-up you are at an increased risk of injury  Cool 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