1. Exercise & Fitness

2. 4 Types of Exercise
Endurance
Strength
Balance
Flexibility

3. Endurance Increases your breathing and heart rate.
Keeps your heart, lungs, and circulatory system healthy and improves your overall fitness.
These exercise should be done on a regular basis
Example exercises:
Brisk walking or jogging
Yard work (mowing, raking, digging)
Dancing
Swimming
Biking
Climbing stairs or hill
Playing tennis or basketball

4. Strength Makes muscles stronger.
Also called strength training or resistance training.
These exercises should be preformed only 2-3 times a week.
Example exercises:
Lifting weights
Using a resistance band

5. Flexibility Stretches muscles and can help your body stay limber.
More freedom of movement for other exercises.
Example exercises:
Stretching
Lunges
Yoga

6. Balance Help prevent falls (common problem in older adults)
Many lower body strength exercises also will improve your balance.
Example exercise:
Heel-to-toe exercises
Tai Chai

7. Important Fitness Terms

8. Aerobic vs. Anaerobic Exercise
Aerobic: Muscle movements that uses oxygen to burn carbohydrates and fats to produce energy.
Includes: Walking, Bicycling, or swimming. Builds Endurance
Anaerobic: Muscle movement that doesn’t require oxygen and only burns carbohydrates to produce energy.
Includes: Weightlifting, push-ups and sit-ups. Builds physical strength

9. Basal Metabolic Rate (BMR)
BMR: Number of calories your body burns at rest to maintain normal body functions like breathing
Your age, sex, height, weight and physical activity influences your BMR.
BMR ranges between 1,200 and 1,700
You can get an estimate by using on-line BMR calculator.

10. VO2 Max
Maximum amount of oxygen your body can use during peak exertion.
V is for volume and O2 is for oxygen and max is for maximum.
The better shape you’re in the better VO2 max. Most adults are in range and endurance athletes are between 60 and 70.

11. Target Heart Rate
Your goal heart rate that gives your heart and lungs the most benefit from a workout.
People should aim for a target heart rate of 50-85% of their maximum heart rate.
Resting heart rate is beats per minute and maximum heart rate varies by fitness level and age

12. Target Heart Rate Take your pulse for 60 seconds.
Calculate your max heart rate by the equation 220-your age.
Find your target heart rate from the website

13. FITT Principle A way of monitoring your exercise program. F: Frequency
I: Intensity
T: Time
T: Type

14. Body Types
Ectomorph: Lean and long, ectomorphs have difficulty building muscle.
Endomorph: Big with high body fat, often pear-shaped, endomorphs have a high tendency to store fat.
Mesomorph: Muscular and well-built, mesomorphs have a high metabolism and responsive muscle cells.

15. Body Types

16. Injury Prevention
Muscle Cramp: A sudden, involuntary contraction of one or more muscles.
Prevention: Stretches and hydration during exercise.
Treatment: Massage the affected muscle

17. Injury Prevention
Muscle Strain: A stretching or tearing of a muscle or tendon.
Prevention: Strength training (weak muscles are more susceptible), warm up, and stretching.
Treatment: Pain relievers, ice, or splinting.

18. Injury Prevention
Sprain: Stretching or tearing of ligaments (the tissue that connects bones and joints)
Prevention: Warm up, utilize proper equipment
Treatment: RICE (Rest, Ice, Compression, Elevation) and anti-inflammatory medication

19. Injury Prevention
Heat Exhaustion: Heat-related illness that can occur after you’ve been exposed to high temperatures; often accompanied by dehydration.
Prevention: Hydrate, wear proper attire and sunscreen, take precautions (i.e. exercise near or in shaded areas)
Treatment: Get out of the heat, rest, and hydrate

20. Injury Prevention
Hypothermia: Having an abnormally low body temperature.
Prevention: COLD (Cover, Overexertion, Layers, Dry)
Treatment: Protect against elements, get to warm location (if possible), remove wet clothing items, try to reheat the person (blankets, extra clothing, etc), and offer warm liquids.

21. Static Stretching Used to stretch muscles when the body is at rest.
HOW: Gradually lengthen a muscle to an elongated position and hold for 30 seconds.
WHY: Improved flexibility, relaxing, decreased injuries

22. Dynamic Stretching Moving while you stretch.
HOW: We will perform some next time (wear athletic clothing!)
WHY: To prepare your muscles for physical activity.

23. Sources