Exercise and Fitness

On a separate sheet of paper… With a partner, list as many reasons for why exercise is important Each pair will then persuade the class as to why exercise is important You will have 2 minutes!

Why is Exercise important? Prevents Disease Reduces risk of heart disease, cancer, high blood pressure, and diabetes. Improves appearance and can keep you from showing signs of aging. Improves Stamina Trains the body to be more efficient Body uses less energy to perform work

Why is Exercise important? Strengthens and Tones Develops muscle, bones, and ligaments for increased strength and endurance Improves posture Enhances Flexibility Reduces chance of injury Improves balance and coordination Controls Weight Burns calories

Why is Exercise important? Improves Quality of Life Reduces stress Lifts mood Improves sleep patterns Look better/feel better = higher self-esteem!

The WEIGHT Control formula If you take in LESS calories than you burn, you will lose weight. If you take in MORE calories than you burn, you will gain weight.

Exercise and Fitness Info.. One pound of fat = 3,500 calories BMR – Basil Metabolic Rate The rate at which you use energy when completely at rest The number of calories that your body would burn if it sat inactive all day and did not eat a single thing all day.

Body Mass Index (BMI) BMI Indicator of body fat Determined by a persons height and weight Sally’s BMI is 22.1 which is normal for her age A man 6’4” and 242 pounds has a BMI of 29.5 which is OVERWEIGHT for his age. Does not take into account muscle NOT ALWAYS ACCURATE!

BMI Underweight = <18.5 Normal weight = 18.5-24.9 Overweight = 25-29.9 Obesity = BMI of 30 or greater

Underweight Below the standard weight range for your height Risks: hard to fight infection due to inadequate nutrients and energy, undernourished which leads to abnormal body functions Higher risk to develop anemia (low iron)

Overweight vs. Obesity Overweight =heavier than standard weight for your height Overweight may NOT be risky… Body composition is a better measure for this Ex. Football player Obesity = having excess body fat Very common in the US 2 reasons for obesity: 1. sedentary lifestyle 2. poor eating habits

The Basic Components of Fitness 1. Body Composition 2. Flexibility 3. Muscular Strength 4. Muscular Endurance 5. Cardiorespiratory Endurance

Body Composition Body Composition is the amount of body fat compared to lean tissue, such as muscle and bone.

Skin fold calipers Skin Fold Calipers Low cost Not very effective unless tester is very experienced Costs may very from .50 to $2

Fat Analyzer Fat Analyzer Medium Cost ($100) Do not make models for young ages Good Effectiveness rate

Underwater Body Weight High costs Not very accessible Very high reliability

Flexibility Flexibility: The ability to move a body part through a full range of motion Example: Touch toes / Splits

Muscular Strength Muscular Strength: the ability to exert force against resistance Example: Arm Wrestling

Muscular Endurance Muscular Endurance: The ability of the muscle to keep working over a period of time without getting fatigued Example: Wall Sit, Plank

Cardiorespiratory Endurance Cardiorespiratory Endurance: The ability of the heart to send fuel and oxygen to body tissues during long periods of exercise Examples: Marathon / Triathlon

Types of Exercise Aerobic Oxygen is continuously taken for at least 20 minutes Examples: jogging, swimming, dancing, cycling Anaerobic Intense physical activity that last from a few seconds to a few minutes, during which muscles use up more oxygen than the blood can supply Examples: 100 meter dash, shot & disc throw, some gymnastics

Types of Resistance Training Isometric Muscle Tension to increase strength with little or no movement Example: pushing palms together

Types of Resistance Training Isotonic Combines muscle contraction with repeated movement Example: Push-ups , Pull-ups, Weight lifting

Types of Resistance Training Isokinetic Resistance through an entire range of motion Example: pushing or pulling on a hydraulic lever Best overall type of training (full range of Motion!!!)

Basic Components of an Exercise Session Warm – Up Prepare muscles for work about to come Workout (FITT) Frequency How often you workout Intensity How hard you workout Type of Activity Vary what you do (Run - Monday/Wednesday, Lift (Tuesday/Thursday) Time/Duration Time spent during exercise session Cool – Down Do this to return you heart rate back to normal

Heart Rates What is RHR? What should an average person’s be at? Resting Heart Rate What should an average person’s be at? 72 – 84 What is your RHR? ______ Take pulse for 10 seconds and multiply by 6

Heart Rates Cont.. What does this tell you about your fitness level? 50 or under = top athlete 51 – 71 = good athlete 72 – 84 = average 85 or above = needs to start working out

Heart Rates Cont…. MHR – Max Heart Rate THR – Target Heart Rate Formula 220 – your age THR – Target Heart Rate 220 – your age X .6 and X .85

Target Heart Rate Example 15 year old 220 – 15 = 205 205 X .6 = 123 205 X .85 = 174 123 – 174 is the THR