FITNESS: HAVING A HEALTHY, ACTIVE LIFESTYLE

WARNING! It is important to remember that exercise must be done properly and at an appropriate level to provide health benefits. If done incorrectly, more harm than good can occur. Injuries as well as aggravating current medical or physical conditions can be unhealthy effects of exercise and fitness.

WARNING! It is always wise and strongly recommended that you consult with your doctor before engaging in any exercise and/or diet changes.

Fitness “A state of energy and vitality that allows us to carry out daily tasks, enjoy leisure-time pursuits, and to meet unforeseen emergencies without undue fatigue. “A state of energy and vitality that allows us to carry out daily tasks, enjoy leisure-time pursuits, and to meet unforeseen emergencies without undue fatigue. It helps us to avoid many diseases and to function at the peak of mental capacity and alertness.” (“President’s Council on Physical Fitness”) It helps us to avoid many diseases and to function at the peak of mental capacity and alertness.” (“President’s Council on Physical Fitness”) Healthy people need a total of 60 minutes of some type of physical activity every day. Healthy people need a total of 60 minutes of some type of physical activity every day. This includes 30 minutes of moderate (5 days/week) or 20 minutes of vigorous (3 days/week) physical activity. This includes 30 minutes of moderate (5 days/week) or 20 minutes of vigorous (3 days/week) physical activity.

5 Components of Fitness: 3 Anaerobic Components 3 Anaerobic Components Muscular Strength Muscular Strength Muscular Endurance Muscular Endurance Flexibility Flexibility Aerobic Fitness Aerobic Fitness Body Composition Body Composition

Muscular Strength  The ability of the muscle to exert force.  It is the body’s ability to perform intense work over a short period of time.  To gain muscular strength, lift heavier weight for few repetitions.

Examples of Muscular Strength:  Lifting the heaviest weight possible for one to three repetitions.  “Clean and Jerk” event in a weightlifting competition. competition.  Throwing the shot put in a track and field competition.

Muscular Endurance  This is the body’s ability to perform a moderate level of work/exercise over a longer period of time.  It is the muscle's ability to continue to perform without fatigue.  You gain this by using lighter weights (resistance) for a higher number of repetitions (8-15 reps with weights for 3 sets).

Examples of Muscular Endurance Lifting enough weight to fatigue the muscle when you reach 8-15 repetitions. Lifting enough weight to fatigue the muscle when you reach 8-15 repetitions. Doing as many sit-ups as possible in one minute. Doing as many sit-ups as possible in one minute. Sprinting. Sprinting. Jumping rope. Jumping rope.

Flexibility This relates to the range of motion available at a joint. This relates to the range of motion available at a joint. It is the body’s ability to move comfortably within a broad range of motion. It is the body’s ability to move comfortably within a broad range of motion. Proper stretching begins with warming-up the muscles followed by doing each stretch for seconds. Proper stretching begins with warming-up the muscles followed by doing each stretch for seconds. Stretching should be done before and after exercising. Stretching should be done before and after exercising.

Why stretch ? Reduces the chance of injury. Reduces the chance of injury. Increases the distance you can move your muscles through a range of motion (what most people commonly refer to as being flexible). Increases the distance you can move your muscles through a range of motion (what most people commonly refer to as being flexible). Reduces soreness. Reduces soreness. Speeds up the removal of lactic acid (the waste product that builds up in muscles). When the lactic acid levels are high, you feel a burning sensation in the muscle. Speeds up the removal of lactic acid (the waste product that builds up in muscles). When the lactic acid levels are high, you feel a burning sensation in the muscle.

Anaerobic Exercise: Summary Muscular Strength Muscular Endurance Flexibility

Aerobic Fitness  The body’s ability to process oxygen efficiently to produce energy that the body can use for work (exercise).

F.I.T.  To be aerobic, an activity must meet the “FIT” criteria.  F: Frequency  I: Intensity  T: Time

FIT: Frequency  This refers to the number of times per week you do aerobic exercise.  Engage in moderate physical activity at least 30 minutes 5 days/week or vigorous physical activity for 20 minutes 3 days/week.

FIT: Intensity  Intensity (how hard you are working/level of effort) is measured by heart rate, which is the number of times your heart beats every minute.  Your heart rate must be sustained in the training range.  Anything above or below the training range is anaerobic.

Calculating your Training Range: Step One  For middle and high school students, calculate your maximum heart rate (MHR) using the following formula: MHR = 220 – (0.7 x your age)

Maximum Heart Rate (MHR) by age:  220 – (0.7 x 17) = 208 b.p.m.  220 – (0.7 x 16) = 209 b.p.m.  220 – (0.7 x 15) = 209 b.p.m.  220 – (0.7 x 14) = 210 b.p.m.

Calculating your Training Range: Step Two  Your training range (TR) is when your heartbeats-per-minute (B.P.M.) are between 60%-80% of your maximum heart rate (MHR).  Low end of TR= MHR x.60  High end of TR=MHR x.80

Training Ranges by age:  17 years old: 125 – 166 b.p.m.  16 years old: 125 – 167 b.p.m.  15 years old: 125 – 167 b.p.m.  14 years old: 126 – 168 b.p.m.

FIT: Time  This refers to the amount of time you exercise while in your training range.  A minimum of 20 minutes for moderate intensity activity and 30 minutes for vigorous intensity activity.

Aerobic Exercise Criteria: Summary  3-5 times per week depending on intensity of activity (Frequency).  Heart rate maintained between 60%-80% of your maximum heart rate (Intensity).  At least minutes per workout depending on intensity of activity (Time).

Benefits of Aerobic Fitness  Reduces the percentage of body fat.  Helps prevent excess body weight.  Increases sense of mental well- being/self esteem.

Benefits of Aerobic Fitness Benefits of Aerobic Fitness  Reduces mental tension/stress.  Reduces chances of/helps prevent cardiovascular disease (CVD).  Helps prevent mature-onset diabetes.

Benefits of Aerobic Fitness  Increases energy.  Raises your resting metabolic rate (the number of calories burned while at rest).  Uses additional calories to provide energy for you to perform work (exercise).

Benefits of Aerobic Fitness  Raises your levels of good cholesterol.  Lowers your levels of bad cholesterol.  Helps prevent osteoporosis (a loss of bone density).

Benefits of Aerobic Fitness Benefits of Aerobic Fitness  Reduces your resting heart rate (the number of times your heart beats every minute while you are at rest).  The normal/average resting heart rate for adults is between beats per minute.  A lower heart rate means your heart (which is a muscle!) is working more efficiently to pump blood around your body.

BODY COMPOSITION This relates to the relative amounts of muscle, fat, bone and other vital parts of the body. This component of physical fitness is measured in the laboratory using such measures as underwater weighing and in the field using skinfold calipers. Body composition is the only non-performance measure among the health-related physical fitness components.

WHAT IS “BMI”? BODY MASS INDEX A number that shows body weight adjusted for height. BMI is not the only indicator of health risk. It is just one of many factors related to developing a chronic disease (such as heart disease, cancer, or diabetes). BMI is used differently if you are 2-20 years old than it is for adults Percentiles are used to categorize youths as: Underweight (BMI-for-age < 5th percentile) At risk of overweight (BMI-for-age 85th percentile to < 95th percentile) Overweight (BMI-for-age > 95th percentile)

BMI Other factors that may be important to look at when assessing your risk for chronic disease include: Diet Physical Activity Waist Circumference Blood Pressure Blood Sugar Level Cholesterol Level Family History of Disease

BMI doesn’t always tell the whole story. These 2 men have the same BMI, but… 6'3“ Height 6'3“ 220 lbs Weight 220 lbs 27.5 BMI 27.5

Other factors affecting your health Environmental factors (air quality/pollution, noise, chemicals, family, weather, etc.). Diet/Nutrition. Lifestyle choices (smoking, use of illegal drugs, performance-enhancing drugs, etc.).

Other factors affecting your health Temporary illness or injury. Never exercise when you are ill or injured unless instructed to do so by a doctor.

Other factors affecting your health Heredity/genetic factors. These are conditions or predispositions to certain illnesses or diseases that you are born with. While you cannot control whether or not you have a genetic predisposition to any of these (such as cancer, heart disease, arthritis or depression that might run in your family), appropriate exercise may help reduce these risk factors.

Genetics & Heredity You should: Be aware of your family’s medical history. Be aware of your family’s medical history. Go for regular check-ups. Go for regular check-ups. Check with your doctor before beginning an exercise program (even if exercising on your own). Check with your doctor before beginning an exercise program (even if exercising on your own). Discuss your medical history with your doctor. Discuss your medical history with your doctor. Never exercise if it causes pain or other abnormal symptoms (dizziness, weakness, etc). You should always check with your doctor if any abnormal symptoms occur. Don’t take chances with your health!!! Never exercise if it causes pain or other abnormal symptoms (dizziness, weakness, etc). You should always check with your doctor if any abnormal symptoms occur. Don’t take chances with your health!!!

Find activities you like and GET ACTIVE!