1. FITNESS & NUTRITION UNIT Why is fitness & nutrition SO important

2. Benefits of Regular Physical Activity:
Brainstorm: In groups of 3 or 4 come up with as many benefits of regular physical activity as you can think of!
Select someone to write all your groups ideas down.
You have 10 minutes!

3. Benefits of Regular Physical Activity Physical Social Mental
Condition of your body
Social
Relationships
Mental
Dealing w/problems = Emotions
Increases/Improves:
Strength
Endurance
Bone Strength/Density
Energy
Health & Lung Endurance
Posture
Sleep
Life Expectancy
Decreases:
Illnesses/Sickness
Blood Pressure
Body Fat
Provides opportunities to meet new people
Share in a common goal
Develop a strong connection or bond with others
Time to be with friends
Learn about teamwork
Learn compromise
Improves psychological well-being
Mood
Confidence
Self-Esteem
Self-Image
Alertness
Reduces Stress

4. Creating a Fitness Plan:
Set challenging but realistic goals
Choose exercises to best help you reach your goals
Begin exercising at a comfortable level
Do a variety of exercises
Follow the Training Principles:
Principle of Warm up
Principle of Cool down
Principle of Specificity
Principle of Overload
Principle of Progression
Principle of Fitness Reversibility

5. Fitness Reversibility
Warm-up
5-10 minutes of easy exercise to warm and stretch muscles & increase blood flow
Specificity
A workout should
include a specific type of exercise to gain the desired fitness benefit
Overload
Workout must include exercise beyond what is usually done to gain additional fitness benefits
Training
Principles
Fitness Reversibility
Fitness Benefits are lost when training stops
Progression
Amount and intensity of exercise in a workout must be increased gradually
Cool-Down
5-10 minutes of reduced exercise to help the heart rate & breathing rate, temperature, & circulation return to normal

6. Exercise Prescription
Your Exercise Prescription
Very similar to a medical prescription. A medical prescription will include the name of the medicine, the dose needed, and how often the medicine should be taken.
The exercise prescription is a breakdown of how often you need to work, how hard, the length of time per session, and the type of activity or exercise performed. These factors of exercise prescription are referred to as the principles of training or FITT principles.

7. The F.I.T.T. Principle/Formula
DEFINITION: Guidelines that help you set up a workout routine to fit your goals and fitness level
Help you get the most out of your exercise program

8. FREQUENCY
Refers to the number of times per week you engage in physical activity or exercise.
HOW OFTEN

9. INTENSITY
Refers to the difficulty or exertion level of your physical activity or exercise.
HOW HARD
Target Heart Rate
220-Age

10. TIME
Refers to the duration of a single workout, usually measured in minutes or hours.
HOW LONG

11. TYPE
Refers to the particular type of physical activity or exercise you choose to do.
WHAT KIND

12. Physical Fitness Body’s ability to perform activity and to meet the demands of daily living while being energetic and alert.
Exercise is planned, structured and repetitive bodily movement done to improve or maintain one or more of the 5 components
2 main kinds of exercise:
Aerobic
Anaerobic
Consists of 5 components of Health Related Fitness
Physical fitness is a multidimensional state of being. Physical fitness is the body’s ability to function efficiently and effectively. It is a state of being that consists of at least five health-related and six skill-related physical fitness components, each of which contributes to total quality of life. Physical fitness is associated with a person’s ability to work effectively, enjoy leisure time, be healthy, resist hypokinetic diseases or conditions, and meet emergency situations. It is related to, but different from, health and wellness. Although the development of physical fitness is the result of many things, optimal physical fitness is not possible without regular physical activity.
Different physical activities require different skills and abilities. It is unrealistic to expect to be good at all activities. The good news is that nearly everyone can find some activity that fits their combination of attributes.
Good physical fitness contributes directly to the physical component of good health and wellness and indirectly to the other four components. Good fitness has been shown to be associated with reduced risk for chronic diseases, such as heart disease, and has been shown to reduce the consequences of many debilitating conditions. In addition, good fitness contributes to wellness by helping us look our best, feel good, and enjoy life. Other physical factors can also influence health and wellness. For example, having good physical skills enhances quality of life by allowing us to participate in enjoyable activities, such as tennis, golf, and bowling. Although fitness can assist us in performing these activities, regular practice is also necessary. Another example is the ability to fight off viral and bacterial infections. Although fitness can promote a strong immune system, other physical factors can influence our susceptibility to these and other conditions.

13. AEROBIC EXERCISE

14. ANAEROBIC EXERCISE Anaerobic means “without air” or “without oxygen.”
Anaerobic exercise is short-lasting, high-intensity activity, where your body’s demand for oxygen exceeds the oxygen supply available.
Anaerobic exercise relies on energy sources that are stored in the muscles and, unlike aerobic exercise, is not dependent on oxygen from (breathing) the air.
Examples include: heavy weight-lifting, all types of sprints (running, biking, etc.), interval training, or any rapid burst of hard exercise.

15. 5 Components of Health-Related Fitness
Health Related Fitness - the ability of the heart, lungs, muscles, & joints to function optimally.
5 Components of Health-Related Fitness
Cardio-Respiratory Endurance
Muscular Strength
Muscular Endurance
Flexibility
Body Composition
There are 5 dimensions of health related fitness
Go over each of the dimensions. Relate briefly how each of the dimensions may relate to health:
Cardiovascular: decrease CHD risk
MS and ME: decrease risk of osteoporosis, back pain
Flex: reduced risk of musculoskeletal injuries, back pain
Body Comp: reduced risk of diabetes, hypertension, CHD 7

16. Cardio-Respiratory Endurance
The ability of the circulatory and respiratory systems to supply oxygen during continuous physical activity
Helps your heart and lungs function more efficiently and improved your metabolic rate

17. Cardio-Respiratory Endurance
Frequency
3-5 times per week
Intensity
60-85% of target heart rate zone
Time
20-60 minutes per session
Type
Any aerobic activity that increases heart rate

18. Examples of Exercises to Improve Cardio-Respiratory Endurance
Running/Pacer
Jumping Rope
Soccer
Ultimate Football
Biking
Dancing
Lance Armstrong-Tour de France
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19. Muscular Strength
The maximum amount of force a muscle can produce in a single effort
How much you can lift, pull, push
How much power or force can you exert
ANEROBIC EXERCISE

20. Muscular Strength Frequency Intensity Time Type 2-4 times per week
Heavier weight with less repetitions
Time
30-60 minutes per session
Type
Anaerobic activities such as weight room

21. Examples of Exercise to Improve Muscular Strength
Weights -Max lifting
Squats
Deadlift
Bench Press
Push-ups
Pull-ups
World’s Strongest Man
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22. Muscular Endurance
Ability of the muscles to perform physical tasks over a period of time without becoming fatigued

23. Muscular Endurance Frequency Intensity Time Type 2-4 times per week
Light weights, numerous reps
Time
30-60 minutes per session
Type
Any activity allowing muscles to perform a physical task for a period of time

24. Examples of Exercise to Improve Muscular Endurance
Weights
Running/jogging
Swimming
Cycling
Pilates/Yoga
Push-up & Curl-up tests
Triathlons and Decathlons
Ironman Race
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25. Flexibility
The ability to bend and move the joints through a full range of motion.
Benefits of good flexibility:
Improved Performance
Decreased Injury Risk
Reduced Muscle Soreness
Improved Posture
Reduced Risk of Low Back Pain
Increased Blood and Nutrients to Tissues
Improved Muscle Coordination
Enhanced Enjoyment of Physical Activities

26. Flexibility Frequency Intensity Time Type Daily stretching
Stretch muscles and hold beyond its normal length at a comfortable stretch
Time
Hold each stretch seconds; stretch minutes daily
Type
Stretching allowing full range of motion

27. Examples of Exercise to Improve Flexibility
Dynamic Stretching
Static Stretching
Pilates
Yoga
Gymnastics
Gabby Douglass
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28. Body Composition
Body Composition is the percentage of body fat compared to the percentage of lean muscle tissue.
A body composition within the recommended range suggests you have less risk of developing obesity-related diseases such as diabetes, high blood pressure, and even some cancers.
When we drop below the minimal recommended levels of essential fat, we negatively affect the delivery of vitamins to the organs, the ability of the reproductive system to function, and overall well-being.

29. Body Composition Body Composition can be measured in different ways:
Body Mass Index (BMI)
Waist to Hip Ratio (WHR)
Skinfold Caliper Test

30. Lifetime Fitness Sports & Activities
Can be done at almost any age throughout life
Can be done at almost any fitness level
Some requires little/no equipment
Some can be low to no cost
Examples:
Swimming
Running/Jogging
Walking
Cross County Skiing
Golf
Biking
Martial Arts