Physical Fitness Aspects of Wellness

Benefits of Regular Exercise & Physical Fitness  Increased life expectancy  Decreased risk of developing & dying from CV disease, stroke & certain types of cancer  Decreased risk of adult onset diabetes  Improved cardiac function  Control of blood pressure levels  Improved ability to deliver oxygen to tissues

Physical Benefits  Increased protection against the physiological effects of stress  Quicker recovery from illness and injury  Increased resistance to fatigue  Improved posture and body mechanics  Strengthened tendons, ligaments, bones, and muscles  Increased lean body mass  Decreased body fat  Decreased risk of injury  Reduced risk from low back pain

Physical Benefits (con’t)  Improved joint health  Decreased post-exercise muscle soreness  Improved sports performance

Mental Health Benefits  Relief of tension  Reduction in symptoms of stress  Improved sleeping habits  Increased energy levels and resistance to mental fatigue  Increased opportunities for positive interaction with others  Improved appearance and self-image  Improved quality of life

 What are the 5 Components of Physical Fitness? Cardiorespiratory Endurance Cardiorespiratory Endurance Muscular Strength Muscular Strength Muscular Endurance Muscular Endurance Flexibility Flexibility Body Composition Body Composition

Presidential Fitness Standards 85%

National Fitness Standards 50%

Components of Fitness  Cardiorespiratory Endurance: The ability of the heart, lungs, and blood vessels to utilize and send fuel and oxygen to the body’s tissues during long periods of moderate-to-vigorous activity The ability of the heart, lungs, and blood vessels to utilize and send fuel and oxygen to the body’s tissues during long periods of moderate-to-vigorous activity Cardiorespiratory endurance is needed to maintain cardiovascular health Cardiorespiratory endurance is needed to maintain cardiovascular health Measuring Cardiorespiratory Endurance: Measuring Cardiorespiratory Endurance: Three-minute Step Test – determines the rate at which your heart beats following a period of physical activityThree-minute Step Test – determines the rate at which your heart beats following a period of physical activity

Improving Cardiorespiratory Fitness  Aerobic: Any activity that uses large muscle groups, is rhythmic in nature, and can be maintained continuously for at least 10 minutes 3 times a day or for 20 to 30 minutes at one time Any activity that uses large muscle groups, is rhythmic in nature, and can be maintained continuously for at least 10 minutes 3 times a day or for 20 to 30 minutes at one time Examples of Aerobic Activities: Examples of Aerobic Activities: Running, cycling, dancing, swimmingRunning, cycling, dancing, swimming  Anaerobic: Intense short bursts of activity in which the muscles work so hard that they produce energy without using oxygen Intense short bursts of activity in which the muscles work so hard that they produce energy without using oxygen Examples of Anaerobic Activities: Examples of Anaerobic Activities: Running 100-meter dash, lifting weightsRunning 100-meter dash, lifting weights

Cardiorespiratory Endurance  Resting Heart Rate When is the best time to take it? When is the best time to take it? Where do you take it? Where do you take it? What is the average resting heart rate for males/females? What is the average resting heart rate for males/females?  Target Heart Rate What is the purpose of achieving a Target Heart Rate? What is the purpose of achieving a Target Heart Rate? How do you calculate your target heart rate? How do you calculate your target heart rate?

Activity Heart Rate  Heart rate during activity 60%- Just starting an activity 60%- Just starting an activity 70%- Already involved in an activity 70%- Already involved in an activity 80%- Training for an event 80%- Training for an event Steps for finding your activity heart rate : 1. Maximum heart rate is Multiply by 60/70/80% 2. Subtract your age 5. Add back in your resting HR 3. Subtract your resting heart rate

Components of Fitness  Muscular Strength: The amount of force a muscle can exert The amount of force a muscle can exert with maximal effort. with maximal effort.  Muscular Endurance: The ability of the muscles to perform physical tasks over a period of time without becoming fatigued. The ability of the muscles to perform physical tasks over a period of time without becoming fatigued. Muscular strength is needed for activities that involve lifting, pushing, or jumping and muscular endurance to perform such activities repeatedly Muscular strength is needed for activities that involve lifting, pushing, or jumping and muscular endurance to perform such activities repeatedly Give you power to perform daily activities without being fatigued; give you better posture and fewer back problems Give you power to perform daily activities without being fatigued; give you better posture and fewer back problems Increases Metabolism Increases Metabolism

Muscular Strength and Endurance  Ways to Improve: Resistance Exercise Resistance Exercise Tone muscles, improve muscular strength, increase muscular enduranceTone muscles, improve muscular strength, increase muscular endurance  Types of Resistance Training Exercise: Isometric– An activity that uses muscle tension to improve muscular strength with little or no movement of the body part Isometric– An activity that uses muscle tension to improve muscular strength with little or no movement of the body part Example: pushing against a wall or any immovable object Example: pushing against a wall or any immovable object Isotonic– An activity that combines muscle contraction and repeated movement Isotonic– An activity that combines muscle contraction and repeated movement Example: Calisthenics, push-ups, pull-ups, sit-ups, using a rowing machine Example: Calisthenics, push-ups, pull-ups, sit-ups, using a rowing machine Isokinetic – An activity in which a resistance is moved through an entire range of motion at a controlled rate of speed Isokinetic – An activity in which a resistance is moved through an entire range of motion at a controlled rate of speed Example: using a stationary bike or treadmill designed to control resistance and speed Example: using a stationary bike or treadmill designed to control resistance and speed

Components of Fitness  Flexibility: The ability to move a body part through a full range of motion The ability to move a body part through a full range of motion Benefits of Flexibility: Benefits of Flexibility: Increase your athletic performanceIncrease your athletic performance Help you feel more comfortableHelp you feel more comfortable Reduce the risk of muscle strains and other injuriesReduce the risk of muscle strains and other injuries Prevent lower back problemsPrevent lower back problems Measuring Flexibility: Measuring Flexibility: Sit-and-Reach TestSit-and-Reach Test

Ways to Improve Flexibility  Dynamic Stretching Involves moving parts of your body and gradually increasing reach, speed of movement, or both Involves moving parts of your body and gradually increasing reach, speed of movement, or both Consists of controlled leg and arm swings that take you (gently) to the limits of your range of motion Consists of controlled leg and arm swings that take you (gently) to the limits of your range of motion No bounces or "jerky" movements No bounces or "jerky" movements Examples: slow, controlled leg swings, arm swings, or torso twistsExamples: slow, controlled leg swings, arm swings, or torso twists  Static Stretching You stretch to the farthest point and hold the stretch You stretch to the farthest point and hold the stretch Examples: butterflies, toe touch, hurdler stretchExamples: butterflies, toe touch, hurdler stretch  PNF (proprioceptive neuromuscular facilitation) A technique of combining passive stretching and isometric (resistance) stretching in order to achieve maximum static flexibility A technique of combining passive stretching and isometric (resistance) stretching in order to achieve maximum static flexibility Examples: partner stretchingExamples: partner stretching  Ballistic Uses the momentum of a moving body or a limb in an attempt to force it beyond its normal range of motion Uses the momentum of a moving body or a limb in an attempt to force it beyond its normal range of motion This is stretching, or "warming up", by bouncing into (or out of) a stretched position (e.g. bouncing down repeatedly to touch your toes.) This is stretching, or "warming up", by bouncing into (or out of) a stretched position (e.g. bouncing down repeatedly to touch your toes.) Examples: high knees, bounding, grapevineExamples: high knees, bounding, grapevine

Components of Fitness  Body Composition: The ratio of body fat to lean body tissue, including muscle, bone, water, and connective tissue such as ligaments, cartilage, and tendons. The ratio of body fat to lean body tissue, including muscle, bone, water, and connective tissue such as ligaments, cartilage, and tendons. Body composition: how much of your body is composed of fat vs. everything else Body composition: how much of your body is composed of fat vs. everything else Percentages over 25% put you at risk:Percentages over 25% put you at risk: Over 25- overweight Over 25- overweight Over 30- obese Over 30- obese Over 40- morbidly obese Over 40- morbidly obese Being physically active and eating a balanced diet can help you avoid health problems with being overweight, such as: Being physically active and eating a balanced diet can help you avoid health problems with being overweight, such as: Heart diseaseHeart disease CancerCancer DiabetesDiabetes Joint painJoint pain Sleep ApneaSleep Apnea High Blood pressureHigh Blood pressure

Components of Fitness Measuring Body Composition: Measuring Body Composition: “Pinch Test” with a skinfold caliper (measures the thickness of fat beneath a fold of skin)“Pinch Test” with a skinfold caliper (measures the thickness of fat beneath a fold of skin) Hydrostatic weighing- Amount of water displacement determines ones’ fat contentHydrostatic weighing- Amount of water displacement determines ones’ fat content BMI formulaBMI formula

Body Mass Index Formula

BMI Charts  Weight/Height charts are not the most effective measure of a person’s body composition since they do not take in consideration: Age Age Muscle mass Muscle mass Gender Gender

How to Get Started  FITT Formula Include each of these elements in your workout Include each of these elements in your workout  Frequency How often do you do the activity each week (3-5x’s/wk)How often do you do the activity each week (3-5x’s/wk)  Intensity How hard you work at the activity per session (60-80% MHR)How hard you work at the activity per session (60-80% MHR)  Time (duration) How much time do you devote to a session (20-30min)How much time do you devote to a session (20-30min)  Type Which activities you select (biking, running)Which activities you select (biking, running)

Cross Training  Benefits: Reduces exercise boredom Reduces exercise boredom Allows you to be flexible about you training needs and plans (if the pool is closed, you can go for a run instead). Allows you to be flexible about you training needs and plans (if the pool is closed, you can go for a run instead). Produces a higher level of all around conditioning Produces a higher level of all around conditioning Conditions the entire body, not just specific muscle groups Conditions the entire body, not just specific muscle groups With cross training, you can do one form of exercise each day, or more than one in a day. With cross training, you can do one form of exercise each day, or more than one in a day. If you do both on the same day, you can change the order in which you do them.If you do both on the same day, you can change the order in which you do them. You can easily tailor cross-training to your needs and interests; mix and match your sports and change your routine on a regular basis.You can easily tailor cross-training to your needs and interests; mix and match your sports and change your routine on a regular basis.

More Cross Training Benefits  Reduces the risk of injury  Work some muscles while others rest and recover  Can continue to train while injured  Improves your skill, agility and balance

Exercises that make up a good cross training routine Cardiovascular Exercise (Think about adding three different exercises from the list below): Running Swimming Skiing Cycling Rowing Stair Climbing Jumping Rope Skating (inline or ice) Skiing Racquetball Basketball /other court sports

More examples or Cross Training exercises  Strength Training Calisthenics (push ups, crunches, pull ups) Calisthenics (push ups, crunches, pull ups) Free Weights Free Weights Machines Machines Tubing and Bands Tubing and Bands  Flexibility (stretching, yoga)  Speed, agility, and balance drills  Circuit training, sprinting, plyometrics and other forms of skill conditioning