Fitness Intro Freshmen PE

Physical Fitness Are you able to get through your day easily without tiring? Does your body respond quickly when it needs to? Are you mentally alert in class? Do you feel good about your body? Can you climb five flights of stairs without getting tired?

Why should you exercise? Cardiovascular health Cardiovascular health Better weight control Better weight control Metabolism Metabolism Breathing capacity Breathing capacity Flexibility Flexibility Endurance Endurance Strength Strength Proper nutrition Proper nutrition Appearance Appearance Self-esteem Self-esteem Way to socialize Way to socialize Mental alertness Mental alertness Handle stress better Handle stress better Less fatigue Less fatigue Sleep better Sleep better Positive attitude Positive attitude

Physical Fitness Your level of physical fitness affects all aspects of your health and your life. Your level of physical fitness affects all aspects of your health and your life. Your level of physical fitness affects your physical, mental, and social health. Your level of physical fitness affects your physical, mental, and social health. If you are fit, you look good, you have energy, and you generally feel good about yourself. If you are fit, you look good, you have energy, and you generally feel good about yourself.

Physical Fitness Not every person’s level of physical fitness is the same. Not every person’s level of physical fitness is the same. A teen that lifts weights probably has good muscular strength, but may lack the cardiorespiratory endurance of a classmate who is a long distance runner. A teen that lifts weights probably has good muscular strength, but may lack the cardiorespiratory endurance of a classmate who is a long distance runner. Having total fitness means achieving a healthy level in each of the five areas of health-related fitness. Having total fitness means achieving a healthy level in each of the five areas of health-related fitness.

Physical Fitness To get started and stick with it you will need a plan of action. If you have previously failed or become discouraged you have to ask yourself why you stopped being active. Then you must figure out what changes you need to make to avoid those roadblocks from getting in your way again.

What affects your attitude toward fitness? Lack of athletic ability Past experience with sports Heredity may play a role Media influences

Physical Fitness Physical Fitness Physical Fitness –Is the ability to carry out daily tasks and have enough reserve energy to respond to unexpected demands. –Maintaining a high level of fitness is a lifelong challenge.

Basic components of Fitness Body Composition Body Composition Flexibility Flexibility Muscular Strength Muscular Strength Muscular Endurance Muscular Endurance Cardiorespiratory Endurance Cardiorespiratory Endurance

Body Composition The Percent of Body Fat, lean muscle, bone, connective tissue, water, etc.. The Percent of Body Fat, lean muscle, bone, connective tissue, water, etc.. Measured with calipers, hydrostatic weighing, electrophoresis. Measured with calipers, hydrostatic weighing, electrophoresis.

Body Composition When setting personal health-related fitness goals, your body fat percentage should be your focus – not your body weight. When setting personal health-related fitness goals, your body fat percentage should be your focus – not your body weight. When making health/fitness improvements you may actually see a slight increase in body weight even though your body appears to look like and feel like it’s in better shape. When making health/fitness improvements you may actually see a slight increase in body weight even though your body appears to look like and feel like it’s in better shape. This is due to the fact that muscle weighs more than fat. This is due to the fact that muscle weighs more than fat.

Body Types Ectomorph Small bones, thin muscles, slender arms and legs, narrow chest, round shoulders, flat abdomen and small buttocks. Mesomorph Firm, well-developed muscles, large bones, broad shoulders, muscular arms, trim waist, muscular buttocks and powerful legs. Endomorph High body fat percentage, short neck, large abdomen, wide hips, round and full buttocks, short and heavy legs.

Body composition Body composition: the ratio of body fat to lean body tissue, including muscle, bone, water, and connective tissue. Body composition: the ratio of body fat to lean body tissue, including muscle, bone, water, and connective tissue. Everyone has a ratio of lean tissue to fat tissue in the body. For example, a person who has 10% body fat has 90% lean tissue (bone, muscle, organs, etc.). Everyone has a ratio of lean tissue to fat tissue in the body. For example, a person who has 10% body fat has 90% lean tissue (bone, muscle, organs, etc.).

Flexibility Measured by the sit & reach technique Measured by the sit & reach technique Average reach for males is inches Average reach for males is inches Average reach for females is inches Average reach for females is inches

Flexibility Flexibility: the ability to move a body part through its full range of motion. Flexibility: the ability to move a body part through its full range of motion. Although flexibility is specific to each joint, it is usually measured by the sit and reach test which is a test of hip and hamstring flexibility. Although flexibility is specific to each joint, it is usually measured by the sit and reach test which is a test of hip and hamstring flexibility. Flexibility is improved by stretching the muscle-tendon structures responsible for controlling movement of the joint. Flexibility is improved by stretching the muscle-tendon structures responsible for controlling movement of the joint.

Types of stretching: Static stretching: Static stretching: –Slowly moving the muscle to its endpoint. –Stretching and holding this position for 30 seconds (it’s an estimate…less time is not enough…more is a waste) Dynamic stretching: Dynamic stretching: –Involves similar position as static, but it is done in a slow, continuous and controlled manner. –This is a great stretch if you need to use a stretch as a warm-up.

Types of stretching: Isostatic stretching: Isostatic stretching: –Initial phase in static as you extend the stretch to its limit and hold. –After a few seconds, a partner pushes you beyond the initial limit when you relax. –Communication is key with this type of stretch. If done correctly it is one of the most productive methods for improving flexibility. Ballistic stretching: Ballistic stretching: –Usually involves bouncing or jerky movements where the body’s momentum is used. –This method is potentially harmful because the stretchable limits of tissue may be exceeded and cause tearing or damage.

Why do I need to Stretch? It reduces muscular tension It reduces muscular tension Assists in coordination of movement Assists in coordination of movement Prevents injuries Prevents injuries Eases transition into high-intensity activities Eases transition into high-intensity activities Develops body awareness Develops body awareness Increases performance Increases performance Improves circulation Improves circulation Relaxes the body (HR) Relaxes the body (HR)

When should I Stretch? Before activity as part of a warm up Before activity as part of a warm up After activity as part of a cool down After activity as part of a cool down During activity During activity When feeling ‘stiff’ When feeling ‘stiff’ After sitting for a long period of time After sitting for a long period of time

Muscular Strength Measured by upper & lower body. Measured by upper & lower body. Examples…bench press, leg press Examples…bench press, leg press

Muscular Endurance Measured by different ways. Measured by different ways. Situp test Situp test Pull up & bent arm hang test Pull up & bent arm hang test Page 344 gives averages for male & female Page 344 gives averages for male & female

Cardiorespiratory Endurance The bodies ability to use oxygen as a source of energy. The bodies ability to use oxygen as a source of energy. Measured two ways: Measured two ways: 1.Mile run 2.3 minute step test check pulse recovery rate after 30 seconds

Starting an exercise program Set a goal Set a goal what is the right way to accomplish your goal what is the right way to accomplish your goal determine when you will exercise and where. determine when you will exercise and where.

Types of exercise you can use Aerobic Exercise…vigorous activity that uses continuous oxygen. Running, Swimming, Biking Aerobic Exercise…vigorous activity that uses continuous oxygen. Running, Swimming, Biking Anaerobic Exercise…Intense physical activity in which the body’s supply of oxygen to produce energy does not meet the demand. Anaerobic Exercise…Intense physical activity in which the body’s supply of oxygen to produce energy does not meet the demand. weight lifting, sprinting, etc

Weight Training Isometric…muscle contraction with no movement in the joint. Isometric…muscle contraction with no movement in the joint. Isotonic…muscle contraction with movement of the joint. Isotonic…muscle contraction with movement of the joint. Isokinetic…resistance is moved through an entire range of motion Isokinetic…resistance is moved through an entire range of motion

The Workout Should consist of three major components... 1.Warm-up 2.Workout using the FIT method Frequency times a week Intensity % of THR Time...at least minutes in target heart rate 3.Cool down