Lorna Augustin, Tony Huynh, Whitney Howzell, Ni Kim, Adam Langston

Physical Fitness & You

What is Physical Fitness? The ability to carry out daily tasks easily and have enough energy to respond to unexpected demands The ability to carry out daily tasks easily and have enough energy to respond to unexpected demands

Benefits of Physical Fitness Physical Health Physical Health Emotional Health Emotional Health Social Health Social Health

Physical Health Lowers risk for health problems and diseases Lowers risk for health problems and diseases Allows you to be more active and capable at any age Allows you to be more active and capable at any age Give you higher energy levels for longer periods Give you higher energy levels for longer periods Improves your posture Improves your posture

Emotional Health Stress relief Stress relief Control depression Control depression Sense of pride and accomplishment for taking care of yourself Sense of pride and accomplishment for taking care of yourself Positive self-esteem Positive self-esteem

Social Health Good relationships Good relationships Self-confidence Self-confidence Better interaction Better interaction

5 Components of Physical Health Composition Composition Flexibility Flexibility Muscular Strength Muscular Strength Muscular Endurance Muscular Endurance Cardiorespiratory Endurance Cardiorespiratory Endurance

Composition The ratio of body fat to body tissue, including muscle, bone, water, and connective tissue such as ligaments, cartilage and tendons The ratio of body fat to body tissue, including muscle, bone, water, and connective tissue such as ligaments, cartilage and tendons

Flexibility The ability to move a body through a full range of motion The ability to move a body through a full range of motion

Muscular Strength The amount of force a muscle can exert The amount of force a muscle can exert

Muscular Endurance The ability of the muscles to do different physical tasks over a period of time without causing fatigue The ability of the muscles to do different physical tasks over a period of time without causing fatigue

Cardiovascular Endurance The ability of the heart, lungs and blood vessels to send fuel and oxygen to the body’s tissues during long periods of vigorous activity The ability of the heart, lungs and blood vessels to send fuel and oxygen to the body’s tissues during long periods of vigorous activity

Ways to Measure Measuring Flexibility Measuring Flexibility Measuring Muscular Strength Measuring Muscular Strength Measuring Muscular Endurance Measuring Muscular Endurance Measuring Cardiorespiratory Endurance Measuring Cardiorespiratory Endurance

Exercise & Fitness

Benefits of Exercise Physical Health Physical Health Mental & Emotional Health Mental & Emotional Health Social Health Social Health

Physical Health Builds a strong body Builds a strong body Reduce the feelings of chronic fatigue & stiffness Reduce the feelings of chronic fatigue & stiffness Improve motor response Improve motor response Strengthens the body’s muscles, skeleton, and other moving parts Strengthens the body’s muscles, skeleton, and other moving parts Helps slow the onset of osteoporosis Helps slow the onset of osteoporosis Enhances the body’s protection against disease Enhances the body’s protection against disease Contributes to the functioning of the nervous, circulatory and respiratory system Contributes to the functioning of the nervous, circulatory and respiratory system

Exercise & Weight Control

Mental/Emotional Health Reduces emotional stress Reduces emotional stress Stretching exercises helps you tense your muscles and sleep better Stretching exercises helps you tense your muscles and sleep better Refreshes people with jobs and makes them more productive Refreshes people with jobs and makes them more productive Increase brain activity Increase brain activity

Social Health Enhances self-esteem Enhances self-esteem Increases your preparedness to meet people Increases your preparedness to meet people

2 Main Categories of Exercise Aerobic Exercise Aerobic Exercise Anaerobic Exercise Anaerobic Exercise

Aerobic Exercise Vigorous activity in which oxygen is continuously taken in for a period of at least 20 minutes Vigorous activity in which oxygen is continuously taken in for a period of at least 20 minutes Improves cardiovascular endurance Improves cardiovascular endurance

Aerobic Activities Jogging Jogging Swimming Swimming Bicycling Bicycling Brisk walking Brisk walking Jumping on a trampoline Jumping on a trampoline

Anaerobic Exercise Intense bursts of activity in which muscles work so hard that they produce energy without using oxygen Intense bursts of activity in which muscles work so hard that they produce energy without using oxygen Improves muscular strength, endurance, and flexibility Improves muscular strength, endurance, and flexibility

Anaerobic Activities 100-meter dash 100-meter dash Weight training Weight training Resistance training Resistance training

3 Types of Resistance Training Exercise Isometric Exercise Isometric Exercise Isotonic Exercise Isotonic Exercise Isokinetic Exercise Isokinetic Exercise

Isometric Exercise Activity that uses muscle tension to improve muscular strength with little or no movement of the body part Activity that uses muscle tension to improve muscular strength with little or no movement of the body part Involves muscles pushing against muscle Involves muscles pushing against muscle Example: Example: Putting the palms of your hands together in front of you and pushing Putting the palms of your hands together in front of you and pushing

Isotonic Exercise Activity that combines muscle contraction with repeated movement Activity that combines muscle contraction with repeated movement Examples: Examples: Push-ups & pull-ups Push-ups & pull-ups Lifting weights Lifting weights

Isokinetic Exercise Activity that involves resistance through an entire range of motion Activity that involves resistance through an entire range of motion Increases the flexibility of joints Increases the flexibility of joints Example: Example: Pushing or pulling against a hydraulic lever of certain exercise equipment Pushing or pulling against a hydraulic lever of certain exercise equipment

Planning a Fitness Program

Getting started Getting started Selecting the right activity Selecting the right activity Monitor your progress Monitor your progress

Getting Started Plan your exercise a week ahead of time Plan your exercise a week ahead of time Mark the activities time on a calendar Mark the activities time on a calendar Set short-term goals at first Set short-term goals at first If goals are met, reward yourself If goals are met, reward yourself

Selecting the Right Activity Location Location Interest Interest Level of health Level of health Time & place Time & place Personal safety Personal safety Comprehensive planning Comprehensive planning

4 Basic Principles of an Exercise Program Overload Overload Warm-up Warm-up Workout Workout Cool-down Cool-down

Overload Working the body harder than it is normally worked Working the body harder than it is normally worked Builds muscular strength & contributes to overall fitness Builds muscular strength & contributes to overall fitness Progression Progression Gradual increase in overload Gradual increase in overload Specificity Specificity Particular exercises & activities improve particular areas Particular exercises & activities improve particular areas

Warm-up Engaging in activity that prepares the muscles for work Engaging in activity that prepares the muscles for work 1 st Step 1 st Step Raise your body temperature Raise your body temperature 2 nd Step 2 nd Step Stretch large muscles slowly & smoothly Stretch large muscles slowly & smoothly 3 rd Step 3 rd Step Perform the activity slowly for about 5 minutes Perform the activity slowly for about 5 minutes

Workout Performing activity at its highest peak Performing activity at its highest peak F.I.T. formula F.I.T. formula Frequency Frequency How often you do the activity each week How often you do the activity each week Intensity Intensity How hard you work at the activity during a session How hard you work at the activity during a session Time Time How much time you devote to a given session How much time you devote to a given session

Cool-Down Engaging in activity to gradually decrease activity Engaging in activity to gradually decrease activity

Monitor Your Progress Ask yourself these questions: Ask yourself these questions: Do I feel better? Do I feel better? Am I walking or bicycling or jogging farther in a shorter amount of time? Am I walking or bicycling or jogging farther in a shorter amount of time? Can I lift weights for a longer period of time Can I lift weights for a longer period of time Keep an exercise journal Keep an exercise journal