Fitness 101 The Basics-Health/Skill Related

Fitness 101 What is Health Fitness sometimes referred to as Physical Fitness)? What components of fitness do I need to incorporate into my workout program to develop and maintain physical fitness? Why are each of these components of a workout important to become and stay physically fit? How often do I need to workout? How long should I workout? What exercises should I perform? How hard should I workout?

Sets and Reps… Sets are made of reps (repetitions) For example…I perform 10 biceps curls, rest, perform 10 more, rest, perform 10 more. This would be 3 sets of 10 repetitions!

How to fill out your workout card… 1. Put the date at the top of the card 2. Fill in the sets and reps of each exercise you do 3. If you do cardio, fill in the time and level of exercise 4. Fill in any extra exercises that may not be listed

DEFINITIONS Fitness- the ability to perform daily activities without undue fatigue. Components of Physical Fitness: Health Related and Skill Related

Health Related Those factors that are related to how well the systems of your body work Body Composition Muscle Endurance Muscular Strength Flexibility Cardiovascular Endurance

The ability to perform large muscle movements over a sustained period of time. Running, bicycling, swimming, etc.

Body Composition The relative percentage of body fat compared to lean body mass (muscle, bone, water,etc) Measured by: BMI, calipers, bioelectrical impedance, hydrodensitometry

Flexibility The range of movement possible at various joints. ballistic stretching static stretching isometric stretching PNF stretching

Muscular strength The amount of force that can be produced by a single contraction of a muscle World Records: Bench press: 1,070 lbs Squats: 1, 220 lbs

Muscular endurance The ability of a muscle group to continue muscle movement over a length of time. World Records: Push-ups non-stop: 10,507 Pull-ups in one hour: 825 sit ups: 45,005 in 58.5hrs

Skill Related Components: Those aspects of fitness which form the basis for successful sports participation. Speed Agility Balance Coordination Reaction Time Power

Speed The ability to move quickly from one point to another Sprinting (running, swimming, biking, etc.)

Agility The ability of the body to change direction quickly

Balance The ability to maintain an upright posture while still or moving

Coordination Integration with hand and/or foot movements with the input of the senses.

Reaction Time Amount of time it takes to get moving.

Power The ability to do strength work at an explosive pace.

Fitness Center Safety & Rules

Fitness Center Rules Children under the age of 14 are not permitted to work out in the fitness center. Proper attire must be worn at all times. Shirts and proper athletic shoes required. No jeans, cut-offs or sandals/boots of any type permitted. No food, gum or drink except water and sports drinks in the approved plastic bottles permitted. After finishing your weight training, please return plates and dumbbells to their original racks. Cardio equipment is limited to 20 minutes during peak times.

Rules continued…. Always use a spotter when lifting heavy weights. And use barbell locks

Rules continued… 1. Heavy dumbbells are not to be rested on benches between sets. 2. Please do not bang, drop or otherwise misuse the equipment. The proper use of and care for the equipment increases its life span and decreases the risk of injury to facility users. 3. Screaming, yelling or use of profane language is strictly prohibited. 4. Anyone using the equipment is required to wipe off excess sweat with a towel. 5. During instruction time, the radio is permitted at a low level. Proper behavior and courtesy for fellow users must be exhibited at all times.

Treadmill Safety - Before you begin, take note of the control panel on the treadmill. Be sure to pay attention to where the pause and the emergency stop buttons are so that you can stop the belt if you should need to do so during your workout. - Make sure only one person attempts to use the treadmill at any one time. Trying to have two people walking on the treadmill is not only crowded, but dangerous as one person is likely to slip or fall. - If you are new to using a treadmill, it is a good idea to hold onto the handrails as you walk. However, once you pick up the pace, it is easier and safer to let go of the handrails and swing your arms as you would if you were walking on normal pavement. - Increase speed in small increments. Treadmills can go very fast. Be sure to adjust the speed in short increments (perhaps.10 of a mile each time) in order to make sure the belt does not move so quickly as to knock you off of the machine.

Treadmill Saftey - Do not look sideways, down, or backwards while you are on the treadmill because there is a tendency for you to run or walk to the direction you are looking. Keep your focus straight ahead of you. If you look back or to the side, you may find yourself too close to the side of the belt or falling off the back. - If you need to tie your shoe or you drop something, step off of the treadmill. If you try to stand still while the belt is moving, you may fall off and become injured. It’s better to step off the machine and resume your workout when you are fully ready and able to do so. - - If you feel dizzy when you step off the treadmill, you are not alone. This is because you are not used to walking on moving sidewalks. Stand still and hold on to something (a nearby wall or the handrails of the treadmill, for example) and wait to walk away until you are no longer dizzy.

Treadmill Saftey