Intro to Fitness & Fitness Components Life Ed 1

Fitness One  Components of Physical Fitness  Sport Components

Physical Activity and Health: A Report of the Surgeon General  90% of Americans need more physical activity to improve their health.  60% of adults are not regularly active.  People of all ages can benefit from physical activity.  Moderately intense aerobic exercise 30 minutes a day, 5 days a week or vigorously intense aerobic exercise 20 minutes a day,3 days a week.  Supplement cardiovascular exercises with strength training twice a week. © 2009 McGraw-Hill Higher Education. All rights reserved.

Copyright © The McGraw-Hill Companies, Inc. Permission required for reproduction or display. Figure 3-3 The Activity Pyramid © 2009 McGraw-Hill Higher Education. All rights reserved.

Magic Potion…  If there was a magic potion that could increase your energy, manage your weight, decrease stress, feel better, decrease the risk of heart disease, cancer, and diabetes would you be interested?  Physical Activity is the CHEAPEST preventative medicine

Test your fitness IQ  TRUE OR FALSE?  To gain the benefits of exercise, you must exercise everyday  Exercise can help improve depression  Lifting weights develops cardiorespiratory endurance  The longer and harder you train, the better your health will be

T/F Answers  1. False-3 to 5 days a week  2. True  3. False-running improves cardio, lifting improves muscular strength and muscular endurance  4. False-Body needs time to recover!

What is physical fitness to you?  How do you know when you have achieved physical fitness?  What is the difference between fitness and exercise?

Physical Fitness  Physical fitness: the ability of the body to perform daily physical activities without getting out of breath, sore, or overly tired  Exercise: is any physical activity that improves or maintains physical fitness

Benefits of Physical Fitness  Physical Benefits  Mental Benefits  Social Benefits

Physical Benefits  Heart and lungs get stronger  Blood cholesterol levels are kept within a healthy range  Building muscular strength/endurance  Increased flexibility  Metabolic rate increased  More calories are burned

Mental Benefits  Positive effects on feelings of depression and anxiety  Reduce stress levels  Helps you sleep better  Endorphins: chemicals released when you work out. Provide a feeling of wellness and happiness

Social Benefits  Increased self-esteem  More likely to socialize with others  Going to the gym, being on a team, working out together, meeting people with similar fitness goals, etc

Five Components of Health- Related Fitness  Physical fitness is classified into five components:  Muscular Strength  Muscular Endurance  Cardiorespiratory Endurance  Flexibility  Body Composition

Muscular Strength  The amount of force that a muscle can apply in a given contraction  What fitness test assesses muscular strength??  Push up test

Muscular Strength  Resistance Training with weight machines, free weights, gymnastics

Muscular Endurance  The ability of the muscles to keep working over a period of time  Improved with weight resistance training  What fitness test assesses for muscular endurance?  Curl ups

Muscular Endurance  Push ups, pull ups, ab curls, weight training with light weight and high reps

Cardiorespiratory Endurance  The ability of your heart, blood vessels, lungs, and blood to deliver oxygen and nutrients to all your body’s cells while you are physically active  Single most important component of health related fitness!!!  Improved by working out CV system  What fitness test assesses for CR Endurance?  Mile run or PACER test

Cardiorespiratory Endurance  Running, fitness walking, aerobic dance, stair stepping, cross country skiing, swimming, cycling, water exercise, full court basketball, ultimate Frisbee, soccer

Flexibility  The ability of the joints to move through their full range of motion  Strong healthy ligaments and tendons allow greater flexibility of a joint  Improved with stretching and strengthening tendons  What fitness test assesses for flexibility?  Sit and reach

Flexibility  Stretching, yoga, Pilates

Body Composition  The ratio of lean body tissue (muscle and bone) to body-fat tissue  A healthy body has a high proportion of lean body tissue vs. body-fat tissue  A certain amount of fat is needed for good health  Too much body fat tissue can lead to heart disease, diabetes, cancers  NOT assessed on CT physical fitness assessment

Body Composition  Cardio: burns calories at the highest rate, resistance training builds muscle which increases metabolic rate

Tests for body comp

Sport Skill Components  Agility  Balance  Power  Speed  Coordination  Reaction Time

Body Mass Index  BMI  Index of weight in relation to height  Used to assess healthy body weight  Commonly used, not totally accurate

To find BMI  BMI=weight (lbs)/height(in)/height(in) x 703  Ex. Person that is 5’9’’ and 150 pounds  150/69/69 x 703 =  Once you have BMI #, compare it to a chart based on your age/gender  5 feet=60 inches  Adult healthy BMI range is between 18.5 and 25

 Calculate your own BMI Practice…

Children, Teens, and BMI  Adult BMI guidelines are NOT suitable for people younger than 20 years old  Definitions of overweight/underweight are less clear for children/teens since they growing at such varying rates

 How fast the heart is beating  Beats per minute  Etc  So? How does this relate to fitness? (Think of the components!) What does HR Measure?

 A low heart rate is a sign of a well conditioned heart! What does HR Measure?

 Could be considered the most important of the FIVE components!  What does heart rate have to do with CR endurance?  Blood flow  Decreased resting heart rate=stronger/healthier heart  Moves oxygen through the body Cardiorespiratory Endurance

 When?  Before, during, and after exercise  Why?  To assess the INTENSITY of your workout!  To monitor changes (becoming more physically fit!) Monitor Your Heart Rate

 Your heart rate when you are RELAXED (at least for 30 minutes)  Factors that change your resting heart rate:  Stress  Food  Fitness level  Drugs  To determine your resting heart rate:  Ideally, should be taken in the AM (three days in a row)  Take when you are relaxed (when you wake up from a good night’s sleep) Resting Heart Rate

Let’s practice!  Use two fingers and press lightly (so you can feel the pulse) on your carotid artery (neck), radial artery (wrist) or brachial artery (inside elbow)  Do NOT use your thumb!  Breathe normal, relax, and count the number of times you feel a pulse  Do this for 10 seconds, multiply by six to get your Beats/Minute  Is this TRULY your resting heart rate? Why or why not? Finding your Heart rate

Target Heart Rate Zone  Target Heart Rate Zone: A heart rate range within which the most gains in cardiorespiratory health will occur  To maximize your health benefits from exercise, your heart rate should reach the target heart rate zone.

THRZ  Your target heart rate zone is between 60% and 85% of your maximum heart rate.  The maximum heart rate is the maximum number of times your heart should beat per minute while doing any physical activity.

THRZ  Working out in your target heart rate zone will help you know that you are working at the correct INTENSITY!

THRZ  How to find your THRZ:  First, find your maximum heart rate. To do that, you use this equation:  Max HR= 220-Age  Ex. If you were 16 your equation would be: Max HR=220-16=204  Your max heart rate would be 204 beats per minute  Next, you would take your MHR from #1 and multiply it by.6  Ex. 204 x.6 =122.4 beats per minute  Then you would take your MHR from #1 and multiply it by.85  Ex. 204 x.85 =173.4 beats per minute  Your target heart rate is in between those two numbers!  Ex. The target heart rate for a sixteen year old is between 122 and 173 beats per minute!

Aerobic vs. Anaerobic  Aerobic vs. anaerobic exercise  Exercise falls into two general categories: aerobic and anaerobic. Aerobic exercise is muscle movement that uses oxygen to burn both carbohydrates and fats to produce energy, while anaerobic exercise is muscle movement that does not require oxygen and only burns carbohydrates to produce energy.  In practice, aerobic exercise means activities such as walking, bicycling or swimming that temporarily increase your heart rate and respiration. Aerobic exercise (also known as cardiovascular exercise) builds your endurance.  Anaerobic exercise typically means activities such as weightlifting and push-ups and sit-ups, which builds muscle and physical strength through short bursts of strenuous activity. An ideal exercise program should include both aerobic and anaerobic exercise.

Anaerobic vs. Aerobic Fitness  Aerobic: exercises with oxygen present  Muscle cells use oxygen to produce energy for movement  Continuous, lower intensity  Running, swimming  More continuous, repetitive

Anaerobic  Means “without oxygen”  Demands more oxygen than body can supply, start and stop activities  Ex. Lifting, sprinting, etc  Quick, intense, short duration  Oxygen demand passes oxygen supply

Types of training  Circuits: short runs with exercise in the middle (ex. Run 100 meters, do 2 sets of push ups, run then curl ups and so on). Or quickly change between exercises  Interval Training (VERY beneficial!) change up the intensity during exercise, or time on/time off

Warm up/cool down  Dynamic warm up: brings body temp up (prepare for exercise!), increases strength and flexibility  Cool down: bring down intensity then STRETCH  AVOID INJURY!!!!!!!!!!