1. The quality or state of being “fit” 2014
FITNESS
The quality or state of being “fit”
2014

2. Purpose of this Unit…
To help all students develop the knowledge, skills, motivation, and behaviors that will promote and reinforce a lifetime commitment to wellness through a physically active and healthy lifestyle.

3. Physical Activity vs. Exercise
Any body movement carried out by skeletal muscles and requiring energy.
Examples: Raking leaves, standing up, carrying a bag of groceries, washing a car

4. Physical Activity vs. Exercise
Planned, structured, repetitive movement of the body designed to improve or maintain physical fitness…to develop fitness a person must perform a sufficient amount of physical activity to stress the body in order to cause long term changes.

5. Want to begin exercising?
How do I get started on an exercise program????
Can I develop my own program?

6. Start your own regime Follow the FITT Principle Frequency Intensity
Time
Type

7. Factors affecting training response
Frequency:
Appropriate level for…
Weight loss
2 days per week = ineffective
3 days per week = minimum body fat loss
4 days per week or more = increase loss of body fat
* Based on 30 minute exercise sessions

8. Factors affecting training response
Intensity
Appropriate level for….
Sedentary/elderly
60%-70% of MHR
Health improvement and lowering CV disease
70-80% MHR
Athletic performance enhancement
60%-100% of MHR depending on type of training

9. Factors affecting training response
Time
Appropriate level for…
Weight loss
< 15 min= ineffective
30 min = adequate
45 minute = optimal

10. Factors affecting training response
Sedentary and elderly
10 minute sessions can be effective if truly sedentary
Longer workout = increased benefits
Athletes
Completely dependent on sport and duration of event
Training duration needs to mimic duration of sporting activity
Example: 3 mile race vs. marathon

11. Factors affecting training response
TYPE
Appropriate modality for weight loss, sedentary and elderly
Large muscle mass recruitment
Ex. Walking, jogging, swimming OR one that a person will stick to and enjoy
Athletes
Based on sport, utilize cross training in off season to prevent burn out

12. 5 Components of fitness
Cardiovascular endurance
Muscular endurance
Muscular strength
Flexibility
Body composition

13. Cardiovascular Endurance
Ability of your heart, blood vessels, and lungs to have performance duration.
The ability to sustain a prolonged stressful effort or activity
Ex. Marathon Runner

14. Muscular Endurance
Ability of your muscles to have performance endurance
The ability to sustain strength throughout a prolonged stressful effort or activity.
Ex. Pull-ups

15. Muscular Strength Power to resist force
Capacity for a short or one time exertion

16. Flexibility
Having a soft tissue range of motion that enables one to perform all movement types demanded of the body during any task without strain or injury.

17. Body Composition
The ratio of fat to muscle to bone to other tissues of the body.
Extremely high or low percentages of body fat is dangerous
BMI – Body Mass Index

18. Suggested Body Fat % Women Low < 15% Borderline Low 15-21%
Desired %
Borderline High 27-29%
High >30%

19. Genetics What do genetics have to do with getting into shape?
We can all make our bodies stronger and healthier, but some things we can not alter no matter how hard we train.

20. What is “Predetermined”
Joint size
Bone structures
Places we tend to store fat
Our body “type”

21. Potential obstacles to your fitness goals:
Time!
After school, one must budget exercise into their schedules

22. Obstacles to Fitness Money
Personal fitness equipment, personal trainers, joining the “club”, Pilates class, gear.
Remember it CAN be free.

23. Motivation Remember to stay on your program
Get a friend to go walking or to the gym
Keep a fitness journal
It is not just about how you look. It is how you feel
Remember the benefits of exercise are numerous!!!!
YOU CAN DO IT!!

24. Benefits of Exercise Improved Cardiorespiratory Functioning
Heart, lungs and circulatory system must meet the demands for more oxygen thus improving the system
More Efficient Metabolism
The body will better able to generate energy to break down carbohydrates and fats
Disease Prevention and Management
Regular physical activity and exercise reduces the risk of many diseases such as cardiovascular disease, osteoporosis and type 2 diabetes

25. More Benefits of Exercise
Improved Appearance
Improved Self-Control
Improved Health
Increased Muscular Strength and Endurance
Increased Level of Energy
Improved Physical Performance
Increased success in your schoolwork/job
Helps you cope with stress
Sleep Better
Increased Life Expectancy

26. Lifelong Commitment Commit to fitness long term.
Set long term goals (ex. To maintain good health and prevent heart disease or diabetes which run in my family or maybe just to look and feel better)

27. You’re young and naturally fit – right?
Do not think that fitness is something you do later on when age and weight start to catch up to you. Poor health begins when you are young and has a cumulative effect.
Begin now and make it a “Habit”

28. Remember
You don’t have to be a skilled person to be physically fit. Your experience in this mini-unit and beyond can be personally satisfying regardless of your athletic background.
Find something you LIKE to do and do it.

29. Quiz – Question One
Which can be used to assess cardiovascular fitness?
200 meter dash
1 mile run
12 minute run
Both b and c

30. Quiz – Question Two
What is the leading cause of death in the United States for men and women?
Alcohol Abuse
Cancer
Cardiovascular Disease
Drug Use

31. Quiz – Question Three
To be healthy and Physically active, one must be…
An athlete
Non-handicapped
Young
None of the above are correct

32. Quiz – Question Four What are the 5 components of fitness?
Cardiovascular fitness, muscular strength, athletic ability, body composition and flexibility
Cardiovascular fitness, fitness test scores, muscular endurance, flexibility and stress level
Stress level, muscular strength, cholesterol level, flexibility and inactivity
Cardiovascular fitness, muscular strength, muscular endurance, flexibility, and body composition