Unit 2- Fitness

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

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

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

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

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?

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.

Five Components of Health Designing Your Plan

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

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

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

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

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

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.

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

Thresholds of Training FIT/T Principle

Frequency Time spent to improve fitness How often one exercises

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

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

Principles of Exercise

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

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

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

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.

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.

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

Stretching Exercises to Improve Flexibility