Physical Fitness Health 10 Mr. Behe

Physical Fitness Definition: The ability to perform physical activity and to meet the demands of daily living while being energetic and alert What are some daily physical activities that you do?

Two Types of Exercise: Aerobic vs. Anaerobic Aerobic – Activity in which large amounts of oxygen are required continually for an extended period of time (30 minutes or more) ex. Running, biking, swimming for distance, fast walking, jump roping, using a elliptical machine, high impact step climbing Anaerobic – activity in which the body’s demand for oxygen is greater than what is available during exertion (30 seconds or less) ex. Weight training, burpees, kettle bell swings, freestyle sprints in the pool (25 yrds), sprinting in track, bench pressing Increase resistance = muscular strength Increase repetitions = muscular endurance

Aerobic Exercise: Benefits Reduce injury Improve body composition Improve cardiovascular health Improve tone, appearance and self-esteem Myths Makes you tired Takes too much time All exercises give you the same benefits

Anaerobic Exercise: Benefits Reduce injury Increase strength in bones, tendons & muscles Improve tone and appearance Increase self-esteem Myths Decrease flexibility Reduces coordination

5 Components of Physical Fitness Cardiorespiratory Endurance Muscular Strength Muscular Endurance Body Composition Flexibility

Benefits of exercise depend on the F.I.T.T. Principle Frequency – how often (3-5 days a week) Intensity – how hard (70-85% of Max. HR- Trained Athlete or 50-70%- Untrained) 220 – your age = Maximum Heart Rate (MHR) Time – How long (20 – 40 minutes) Type – What kind (aerobic vs. anaerobic) Work within your target heart rate zone

Cardiorespiratory Endurance Definition: The ability of the heart, lungs and blood vessels to send fuel and oxygen to the bodies tissues during long periods of vigorous activity Measured by: The 1 mile run/walk, 3- minute step test

Benefits of Cardio- respiratory Endurance Helps your heart and lungs function more efficiently Increases your metabolic rate Increases your number of antioxidants Improves insulin sensitivity Improves the muscles ability to use lactic acid Improves the function of the immune system

Benefits (continued) Increases HDLs and decreases LDLs Decreases chance of colon cancer Improves psychological well-being F = 3 x 5 times per week I = 220-age =(Max HR); x 75% T = 20 min. or more T = Aerobic activities (running, biking,…)

Muscular Strength Definition: The maximum amount of force a muscle can produce in a single effort Measured by: How much weight you can lift one time

Muscular Endurance Definition: The ability of muscles to work over a long period of time without fatigue Measured by: Sit-ups, push-ups and pull-ups

Benefits of Muscular Strength and Endurance Help to perform everyday tasks Help maintain correct posture Reduces the risk of being injured Improves body composition by (+) muscle mass and (-) body fat Improves self-image Keeps bones dense and strong

Muscle strength and endurance con’t F.I.T.T. Principle F = 2 x 4 times per week I = 8-12 reps, 3 sets more weight = strength more reps = endurance T = 8-12 reps, break between sets T = anaerobic activities resistance exercises

Body Composition Definition: The percentage of fat, lean muscle, connective and supportive tissue Measured by: Weight charts, Electronic body fat analyzer, skin calipers (more areas measured the better – at least 5), hydro-static weighing Chest Teen Boys – 10-22% Belly (abs) Teen Girls – %Thigh (quad) Triceps Hip

Benefits of Good Body Composition Reduces risk of obesity Reduces risk of heart disease Reduces the risk of developing diabetes Improves appearance and self-image Reduces the risk of having a stroke Reduces the risk of developing high blood pressure

Body Composition Con’t F = 3 x 5 days per week I = work at target heart rate T = time depends on intensity T = aerobic activities

Flexibility Definition: The ability to move a body part through a full range of motion. Dynamic stretching is defined as "actively moving a joint through the range of motion required for a sport." Static stretching refers to holding a stretch with no movement.

Benefits of Good Flexibility Improves quality of life Prevents and relieves symptoms of arthritis Prevents injuries to muscles and joints Improves performance in sports

Flexibility Dynamic Stretch F = prior to any physical activities I = between light to moderate effort T = 5 to 10 minutes T = aerobic activities

Flexibility con’t Static Stretch F = 2 x 3 times per week I = hold each stretch for 30 sec. x 3-5 T = 15 – 30 min. (Hit all major joints) T = Static Stretching -Stretch to a pull is felt and the hold

Performance Related Fitness Components Agility Balance Coordination Power Reaction Time Speed

Performance Related Fitness  Agility – ability to change position of the body rapidly and maintain control  Balance – ability to assume or maintain any body position with control and stability  Coordination – ability to combine vision or other senses with movements of the body  Power – ability to do strength performance quickly, combining factors of strength and speed  Reaction Time – Amount of time it takes to get moving once you need to move  Speed– time it takes to perform a movement

Other Types of Exercise Isometric – Exercise involving muscular strength with little or no movement of the body part Isometric Example: Pushing against wall Isotonic – Exercise involving muscular contraction with movement Examples: Push-ups, pull-ups, weight lifting, etc.

Other Types of Exercise Cont. Isokinetic – Exercise involving muscular strength, muscle endurance and flexibility with movement through an entire range of motion Examples: Pushing or pulling against a hydraulic lever: Cybex machines, nautilus equipment

Principles of Training: Improving the operating efficacy of the body Overload Principle – Operating at a level above which is normal, thus forcing the body to adapt and function more efficiently Principle of Progression– Gradually increasing the amounts of exercise to improve your fitness Principle of Specificity – Different kinds of exercises work on different areas of fitness

Need for Physical Activity Muscle Building Cardiopulmonary Condition Sedentary Society Weight Control Emotional Release

Fitness for Life Ways to increase physical activity Daily Routine Job Related Formal Act Warm-up Exercise Cool Down Recreation

Fitness for Life Continued How to Maximize Success? Progress slowly Variety Goals Keep charts Safety “Buddy System” Benefits of Fitness Feel better about yourself Blood vessels dilate RBC carry more O2 Lower resting HR Muscle tone Decrease heart disease