CH: Fitness Health ED

Benefits of Exercise.. Physical Health Nervous System Respiratory System Cardiovascular System Weight control Mental benefits Social benefits

Physical Benefits…… Lowers blood pressure Increases flexibility Increases bone density Improves metabolic rate Strengthens the heart Improves immune system

Emotional Benefits…. Improves concentration Reduces stress Improves sleep patterns Increase energy

Physical Fitness- the ability to carry out daily tasks easily and have energy to respond to unexpected demands

In the past, exercise was a vital part of everyday life. Advances in technology have led to a much more sedentary life- styles.

At the turn of century most people were farmers( 1 day worth farming =jogging 7 miles) Other countries more physically active than Americans More than 60% of adults are overweight.

5 Basic Components of Fitness…. 1-Body Composition- the amount of fat in the body in relation to total body weight 2-Flexibility- ability to move a body part through a full range of motion 3-Muscular Strength- how much you can lift

4- Muscular endurance- how many repetitions you can do until your body reaches fatigue 5- Cardio respiratory endurance- the ability of the heart, lungs, and blood to send fuel body tissue during periods of activity

Measurements of Fitness……

Body Composition…… Hydrostatic Weighing- underwater weighting, reliable but expensive Calipers- test skin fold thickness, problems with accuracy and reliability Dual X-Ray Absorption (DEXA)- measure bone and fat density, expensive but accurate

Measurements….. Flexibility- v-sit reach Upper Body- pulls-ups, flex-arm hang Abdominal Strength- crunches per min. Cardio respiratory Endurance- Step test

2 Types of Cardiovascular Exercise… Aerobic “With Oxygen” Moderate Intensity Longer duration

Anaerobic “Without Oxygen” High intensity Short Duration Improves muscle endurance, flexibility, and strength

(RHR) Resting Heart Rate…… Pulse rate per min. when an individual is at rest Indicates level of fitness (70 to 80) healthy range As fitness level increases RHR decreases

Target Heart Rate (THR) What is it? THR is 66-90% of your Maximum Heart Rate (MHR)

Equation: Step 1:220-your age=MHR Step 2:.65xMHR= lower end of target heart rate.90xMHR= high end of target heart rate

Example……. Ashley is 18 and in good health. Find her THR range? = X 202 = X 202 = 181.8

CH:18 Starting A Fitness Program HE ED

Beginner Routine: Do one set of reps of each exercise. Use a weight that you can lift at least 12 times. When you complete 15 reps, increase the weight at your next workout. Move quickly from exercise to exercise, resting at most 30 seconds between exercises unless you are exceeding your training heart rate. If you are, increase the rest period between exercises. As you progress, you should be able to decrease the rest between exercises while maintaining your training heart rate. SPEED: Perform each rep deliberately slower than what seems like your natural speed. This keeps your muscles under tension longer and helps build them faster.

WORKOUT A EXERCISEWEEK 1WEEK 2WEEK 3WEEK 4 SQUAT Weight/Rep s Set reps / / / / Set reps / / / / Set reps / / / / LEG CURLS Weight/Rep s Set reps / / / / Set reps / / / / Set reps / / / / Dead lifts Weight/Rep s Set reps / / / / Set reps / / / / Set reps / / / / LEG EXTENSION Weight/Rep s Set reps / / / / Set reps / / / / Set reps / / / / CALF RAISES Weight/Rep s Set reps / / / / Set reps / / / / Set reps / / / / ABDOMINAL SIT-UP 1 minute SWISS-BALL CRUNCH 1 minute REVERSE CRUNCH 1 minute

Questions to ask? What are your goals for your fitness program? (*Important* Determines routine) What type of exercise do you enjoy that are appropriate for the location that you live? When and where should you exercise? How much time do you have to exercise?

Activity Calories burned per hour Bicycling 6 mph240 Bicycling 12 mph410 Jogging 5.5 mph740 Jogging 7 mph920 Jumping rope750 Running in place650 Running 10 mph1,280 Skiing (cross-country)700 Swimming 25 yds/min275 Swimming 50 yds/min500 Tennis (singles)400 Walking 2 mph240 Walking 4 mph440

F.I.T.T Principle Frequency Intensity Type of Exercise Time

Basic Guideline for Cardio… Frequency- 3 to 5 days a week How long?30 to 60 min How intense?65% to 90% of heart rate

Slow Vs. Fast Twitch Muscle Slow twitch muscle fibers- jogging Fast twitch muscle fibers- sprinting

Cardio Work Out Session Warm-up- low intensity activity for 5 min Stretch- 5 min (Static vs. Ballistic) Activity- 30 min Cool down- 5 min Stretch- 5 min

Weight Work Out Guidelines… Frequency- 2 days per week per muscle group Sets – 2 to 3 (depending on goal of program) Repetitions- Mostly 8 to 12 for muscle building

High reps with low weights will build lean muscle tissue ( best for women athletes and runners) Low reps with heavy weights will build bulk/explosive muscle tissue (best for football players, or guys wanting to bulk up)

Some Fitness Tips to Remember… Choose an activity you enjoy. Tailor your program to your own fitness level. Set realistic goals. Choose an exercise that fits your lifestyle. Give your body a chance to adjust to your new routine.

Don't get discouraged if you don't see immediate results. Don't give up if you miss a day; just get back on track the next day. Find a partner for a little motivation and socialization. Build some rest days into your exercise schedule. Listen to your body. More Tips…..