1. Unit 2- Fitness

2. Physical Activity Physical activity:
any body movement carried out by the skeletal muscles and requiring energy
Exercise:
planned, structured, repetitive movement of the body designed to improve or maintain physical fitness
Physical fitness:
a set of physical attributes that allows the body to respond or adapt to the demands and stress of physical effort

3. Benefits of Regular Physical Activity
Improved cardiorespiratory fitness
Reduced cancer risk
Improved bone mass
Improved weight control
Prevention of diabetes
Improved immunity
Improved mental health and stress management
Longer life span

4. How Much Physical Activity Is Enough?
Moderate-intensity versus high-intensity exercise
Continuous versus intermittent exercise
Low-intensity exercise improves health but may not be very beneficial for improving physical fitness

5. Things to think about
The more weight you lose, the harder it will be to lose weight !!!
The closer you get to your goal, the harder, it will be to reach it!!!
The weight you can maintain may not be the weight you want to be.
Scale weight isn't always the best way to track progress – The scale won’t tell you what you’ve lost and/or gained.
Weight loss isn’t the only goal you can have and may not even be the most motivating

6. Strategies for Sticking to Your Plan
Schedule your Workouts (write them down)
Set Weekly Goals and Reward Yourself when you Succeed (write them down)
Work out with Friends or Family for Motivation
Recommit to your Goals Every Day
Always be Prepared to Workout!!!
Keep a Food and Workout Journal and Measure your Progress
Take your Measurements Regularly / Weigh In / How do your Cloths Fit?

7. Cardiorespiratory Fitness
Aerobic exercise is any type of exercise that increases heart rate.
Aerobic capacity is the functional status of the cardiorespiratory system, measured as the maximum volume of oxygen consumed by the muscles during exercise (VO2max).
Graded exercise test is a test of aerobic capacity done by gradually increasing the pace on a treadmill or bike.

8. Five Components of Health
Designing Your Plan

9. Cardiovascular Endurance
Thresholds of Training
Intensity
60% to 80% of MHR
Duration / Time
Pulse in THR for 20 to 40 minutes
Frequency
Minimum of 4 dpw
5 to 6 dpw is preferred

10. Muscular Strength Muscular Strength Thresholds of Training Intensity
Uses 70% to 80% of maximum resistance
Duration / Time
Complete 3 to 5 sets of, 4 to 6 repetitions
Frequency
Minimum of 3 days a week for each muscle group

11. Muscular Endurance Muscular Endurance Thresholds of Training Intensity
Uses 40% to 60% of maximum resistance
Duration / Time
Complete 3 to 5 sets of, 15 to 25 repetitions
Frequency
Minimum 3 days per week

12. Flexibility Flexibility Thresholds of Training Intensity
Move each joint through its maximum range of motion
Duration / Time
Static stretch slowly and hold for 30 to 40 seconds Repeat 3x
Frequency
Minimum of 6 days a week. Use after warm-up and cool-down

13. Body Composition Body Composition Thresholds of Training Intensity
Balance caloric intake with basal metabolism and caloric expenditure
Duration / Time
Exercise sessions should last between 20 and 40 minutes
Frequency
Fat burning 5 dpw. Maintenance exercise 5 days per week

14. Activity: Calculating Your Target Heart Rate
220 – age = maximum heart rate (MHR)
Moderate intensity is a heart rate from 50 to 70 percent of MHR.
MHR  0.50 = lower limit HR
MHR  0.70 = upper limit HR
Example of Moderate:
220 – 20 = 200
200  0.50 = 100 LHR
200  0.70 = 140 UHR
Vigorous intensity is a heart rate from 70 to 85 percent of MHR.

15. Skill-Related Components of Fitness
Speed
Power
Agility
Balance
Coordination
Reaction time

16. Thresholds of Training
FIT/T Principle

17. Frequency
Time spent to improve fitness
How often one exercises

18. Intensity Effort required to improve fitness How hard one works
Measured in heart beats per minute or a percentage of maximum resistance

19. Time / Type Length of time spent to improve fitness
How long one exercises

20. Principles of Exercise

21. Overload
Exercise that is conducted at a level of intensity and /or duration which results in achieving a training effect

22. Progression
Gradual increase (FITT) intensity, frequency, and/or duration of exercise over a period of time
Weeks, months, year(s)

23. Specificity
Specific exercise performed to improve a particular component of fitness
endurance

24. Stretching Exercises and Well-Being
Flexibility is a measure of the range of motion of a joint.
Static stretching
Slow, gradual stretching of muscles and tendons, and holding them at a point
Dynamic stretching
Under a trainer’s supervision, moving parts of your body in a gradual and controlled manner
Ballistic stretching is repeated bouncing motions, which carry a high risk of injury and are not recommended.

25. Isotonic- Two types
: (1) concentric- the muscle tension rises to meet the resistance, then remains the same as the muscle shortens
(2) eccentric- the muscle lengthens due to the resistance being greater than the force the muscle is producing.

26. Isometric
  Isometric stretching is a type of static stretching (meaning it does not use motion) which involves the resistance of muscle groups through isometric contractions (tensing) of the stretched muscles

27. Stretching Exercises to Improve Flexibility