Exercise & Fitness Notes Interpersonal Relationships Mrs. Torp

Benefits of Regular Exercise Improves: bone mass, cholesterol levels, appearance, weight control, energy, confidence, mobility (especially for people with arthritis), stress Decreases risk of: depression, blood clots, osteoporosis, stroke, hypertension, colon cancer, falls for elderly, senility, type II diabetes, heart disease

Four Major Health Related Components to Fitness Flexibility – the ability to move joints and use muscles through their full range of motion.   Examples: Stretching, Sit and Reach, Yoga

With repetition: Push-ups, Sit-ups, Pull-ups, Crunches Muscle Endurance – the ability of a muscle, or a group of muscles, to sustain repeated contractions or to continue applying force against a fixed object. Examples: With repetition: Push-ups, Sit-ups, Pull-ups, Crunches True muscle endurance exercises require the same muscle movement repetition (you can’t do just one): running, jogging, swimming, bicycling

Muscle Strength – the ability of a muscle to exert force for a brief period of time. Example: Weight lifting

4. Cardiovascular (Cardiorespiratory) Endurance – the ability of the circulatory and respiratory systems (heart, blood vessels, and lungs) to deliver oxygen and fuel to working muscles during exercise and sustained physical activities. This component is most important to lifetime wellness because it keeps the heart healthy. Examples: Running, swimming

Skill Related Components to Fitness Successful athletic participation tends to involve most of these components: Speed – the ability to move quickly from one point to another Agility – the ability of the body to change direction quickly & accurately. Balance – the ability to maintain equilibrium while stationary or moving. 4. Coordination – the ability to combine the senses with the body parts to perform activities smoothly and accurately (hand – eye, foot – eye). Reaction Time – amount of time it takes to get moving in response to a stimulus. Power – the ability to transfer energy into force at an explosive pace (hitting a ball, jumping).

Do NOT exceed Maximum Heart Rate! Resting Heart Rate (R.H.R.) -- the speed at which your heart beats when you are at rest. For accuracy, take your pulse for 1 full minute before you get out of bed in the morning (bladder should be empty). Repeat for a few mornings and take the average of those counts.  Maximum Heart Rate (M.H.R.) – the fastest your heart is capable of beating safely.  Figuring Maximum Heart Rate: 220 – your age = M.H.R. Ex: For a 15 year old…. 220 – 15 = M.H.R. of 205 bpm (beats per minute) Do NOT exceed Maximum Heart Rate!

Target Zone Heart Rate – The heart rate you should try maintain during an aerobic workout. This is rate at which your heart muscle gets a good workout, safely. 60 to 80 % of Maximum Heartrate For beginners who are in good health, but just starting to workout, or working out on an irregular basis, target zone is about 60% of your M.H.R. People who are healthy, work out 3 or more times per week, and workout regularly for a few months may increase their target zone to 80% of their M.H.R.

Estimating Target Zone Heart Rate: For beginners: M.H.R. x 60% = Target Zone Heart Rate Example: 205 x .60 = 123 bpm (For 15 year old) For advanced: M.H.R. x 80% = Target Zone Heart Rate Example: 205 x .80 = 164 bpm

Exercise Program: Stage 1: 5 – 10 min. warm-up activity A safe and well planned cardiovascular exercise program should consist of : Stage 1: 5 – 10 min. warm-up activity examples: stretching, light jogging   Stage 2: 20 – 30 min. stimulus activity - target zone examples: aerobics, running, zumba Stage 3: 5 – 10 min. of cool down activities examples: stretching, floor exercises, flexibility activities, slower-paced exercises Lactic acid builds up in muscles during exercise. It is followed by production of other metabolites, which may result in Delayed Onset Muscle Soreness (DOMS).

For cardiovascular improvement, you should exercise at least 3 – 5 times per week, with 20 - 30 minutes per workout at your target zone rate.   It takes 3 - 6 months of consistent workout to make a big improvement in fitness level. When workout routines stop, muscles begin to lose tone.

Body Mass Index* – BMI – the measure of body fat based on height and weight. You can check yours at the Centers for Disease Control (CDC) website at http://www.cdc.gov/healthyweight/assessing/ bmi/childrens_bmi/about_childrens_bmi.html *Keep in mind that BMI does not take frame size or lean muscle percentage, or waist to hip ratio, which all play a role in determining probability of overall health.  

Normal Range of Body Fat (for adults over the age of 23): Men = 7 – 15% 20% or higher = obesity Women = 20 – 25% 30% or higher = obesity Obesity is defined as having too high a ratio of body fat compared to body muscle. Is obesity about how much one weighs????? NO… it is about lack of fitness!

New Research BAI – Body Adiposity Index is being tested as a more accurate way to assess body composition than BMI (body mass index). BAI considers height and hip measurements, not just the height to weight comparison of BMI.

Where a body stores excess fat is more important in terms of health risks than just weight. BAI addresses that.