Physical Fitness In Your Life 10/15/2015 1Physical Activty

Background More than 60 percent of U.S. adults do not engage in the recommended amount of activity. More than 60 percent of U.S. adults do not engage in the recommended amount of activity. Approximately 25 percent of U.S. adults ( ages 30-64) are not active at all. Approximately 25 percent of U.S. adults ( ages 30-64) are not active at all. 10/15/2015 2Physical Activity

Sedentary Lifestyle 10/15/2015 3Physical Activty

Strategies to Get Started Plan one week ahead of time Plan one week ahead of time Set short term goals at first Set short term goals at first 20 minutes instead of 45 minutes to begin 20 minutes instead of 45 minutes to begin Plan on self- reward Plan on self- reward 10/15/2015 4Physical Activty

Selecting the right activity Where you live Where you live Your range of interests Your range of interests Your level of health Your level of health Time and place Time and place Personal safety Personal safety High crime areas, running after dark High crime areas, running after dark Comprehensive planning Comprehensive planning Address all five areas of fitness Address all five areas of fitness 10/15/2015 5Physical Activty

Benefits of Physical Activity Mental and Emotional Health Mental and Emotional Health Improve your outlook Improve your outlook Improve self-image,  Stress,  Confidence Improve self-image,  Stress,  Confidence Social Health Social Health Play a Sport Play a Sport Find a Buddy. Find a Buddy. Exercise for Charity. Exercise for Charity. Join a Class Join a Class 10/15/2015 6Physical Activty

Benefits of Physical Activity Physical Health Physical Health Control weight Control weight Prevent heart disease and stroke Prevent heart disease and stroke Strengthens heart,  BP,  Cholesterol Strengthens heart,  BP,  Cholesterol Maintain strong bones Maintain strong bones Helps with arthritis, osteoporosis and diabetes Helps with arthritis, osteoporosis and diabetes 10/15/2015 7Physical Activty

Components of Physical Fitness Body composition Muscular endurance Cardiorespiratory Cardiorespiratory endurance endurance Muscular strength Flexibility 10/15/2015 8Physical Activty

Components of a Fitness Plan The Warm-up The Warm-up Raise Body Temperature, Stretching,  HR Raise Body Temperature, Stretching,  HR The Workout The Workout Frequency, Intensity, Time Frequency, Intensity, Time The Cool-Down The Cool-Down Slowed Activity, Stretching,  HR Slowed Activity, Stretching,  HR 10/15/2015 9Physical Activty

Principles for an Effective Workout Overload Overload Harder work than normal,  Strength,  Fitness Harder work than normal,  Strength,  Fitness Progression Progression Gradual increase in Overload Gradual increase in Overload Specificity Specificity Particular exercises improve certain areas Particular exercises improve certain areas 10/15/ Physical Activty

Cardiorespiratory Endurance Aerobic Exercise Aerobic Exercise Raises Lung Capacity, Strengthens Heart Raises Lung Capacity, Strengthens Heart Jogging, Swimming, Dancing, Cycling, Brisk Walking Jogging, Swimming, Dancing, Cycling, Brisk Walking 10/15/ Physical Activty

Cardiorespiratory Endurance Anaerobic Exercise Anaerobic Exercise Intense Bursts, Muscles don’t use Oxygen Intense Bursts, Muscles don’t use Oxygen Calisthenics (sit-ups, push- ups, squats, pull-ups), Weight Training Calisthenics (sit-ups, push- ups, squats, pull-ups), Weight Training 10/15/ Physical Activty

Flexibility Isokinetic exercise Isokinetic exercise Activity with resistance through a whole range of motion Activity with resistance through a whole range of motion Increase Joint Flexibility Increase Joint Flexibility Stretching, Reduces Risk of Injury Stretching, Reduces Risk of Injury 10/15/ Physical Activty

Benefits of Strength Training Use more calories Use more calories Exercise, muscle burns calories Exercise, muscle burns calories Reduce injury Reduce injury Improved balance, joint support Improved balance, joint support Maintain strong bones Maintain strong bones Helps build bone, prevent bone loss (osteoporosis) Helps build bone, prevent bone loss (osteoporosis) 10/15/ Physical Activty

Muscles of the Upper Body Biceps Biceps Triceps Triceps Pectoralis (Major and Minor) Pectoralis (Major and Minor) Deltoid Deltoid Trapezius Trapezius Latissimus Dorsi Latissimus Dorsi Serratus Anterior Serratus Anterior Rhomboideus Rhomboideus 10/15/ Physical Activty

Muscles of the Lower Body Trunk Trunk Rectus Abdominus Rectus Abdominus External & Internal Abdominal Oblique External & Internal Abdominal Oblique Lower Body Lower Body Gluteus (Maximus and Minimus) Gluteus (Maximus and Minimus) Biceps femoris and semi- group Biceps femoris and semi- group Rectus Femoris and Vastus group Rectus Femoris and Vastus group Gastrocnemius, Soleus Gastrocnemius, Soleus 10/15/ Physical Activty

Exercises for Upper Body Chest – Bench Press: Incline and Decline Chest – Bench Press: Incline and Decline Arms – Curls, Extensions, Wrist Curls Arms – Curls, Extensions, Wrist Curls Abs – Crunches: Reverse and Side Abs – Crunches: Reverse and Side Shoulders – Shrugs, Military Press, Lateral Arm Raises Shoulders – Shrugs, Military Press, Lateral Arm Raises Back – Seated Row, Pull Downs, Chin-ups Back – Seated Row, Pull Downs, Chin-ups 10/15/ Physical Activty

Exercises for the Lower Body Quads – Leg Press, Lunges Quads – Leg Press, Lunges Hamstrings – Leg Curls Hamstrings – Leg Curls Lower Leg – Calf raises Lower Leg – Calf raises Glutes - Squats Glutes - Squats 10/15/ Physical Activty

Stretches for the Upper Body Chest-Elevate arms 90 ° to sides, palms up Chest-Elevate arms 90 ° to sides, palms up Arms – Arm behind head with other hand on elbow Arms – Arm behind head with other hand on elbow Upper Back – Hands locked together behind back, bend over and reach up Upper Back – Hands locked together behind back, bend over and reach up Lower back – Bend over and touch toes Lower back – Bend over and touch toes Shoulders – Bring one arm across chest, use other arm to draw arm closer to chest Shoulders – Bring one arm across chest, use other arm to draw arm closer to chest 10/15/ Physical Activty

Stretches for the Lower Body Lower legs Lower legs Quads Quads Glutes Glutes Hamstrings Hamstrings Inner thigh Inner thigh 10/15/ Physical Activty

How to Find Target Heart Range Find RHR Find RHR 220- Age = MHR 220- Age = MHR Take MHR- RHR Take MHR- RHR Multiply by.6 and.85 Multiply by.6 and.85 Add RHR to each Add RHR to each = Target Heart Range = Target Heart Range 10/15/ Physical Activty

Starting an Exercise Program Starting an Exercise Program 10/15/ Physical Activty