Benefits of Fitness Fitness affects: physical, mental, intellectual, and social health.

Fitness of the past: Exercise was a part of everyday life. Being fit was necessary for survival.

We looked for ways to make life easier Examples: Americans Sedentary life-styles

Exercise Your: Physical Health (Benefits): Strong body, reduce: fatigue & stiffness Nervous system: skillful movements, improve reaction time, mental performance improves. Cardiovascular system: heart gets stronger *Weight control: (1 out of 3 Americans are overweight, metabolism increases during exercise. --If you take in fewer calories than you burn, you lose weight. --If you take in more calories than you burn, you gain weight.

Mental Health (Benefits): -sense of pride, and accomplishment -positive self esteem, feel better about self -helps you deal with emotions and stress -offers a form of relaxation, outlet for anger and frustration

Social Health (Benefits): opportunity to meet people working out with friends is enjoyable provides motivation

Basic Components of Physical Fitness Fitness: ability to carry out daily tasks easily and have enough reserve energy to respond to unexpected demands.

Body composition: The percent of fat, lean muscle, bone, connective tissue, water, and so forth in the body.

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

Muscular strength The ability to exert force against resistance.

Muscular endurance The ability of muscles to keep working over a period of time without causing fatigue.

Cardiorespiratory 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.

Fitness Testing

Resting Heart Rate 71 and belowExcellent 72 – 84 Beats per minuteAverage 85 + beats per minuteBelow average A young athlete at the top of his or her form may have a resting heart rate as low as 40 beats a minute.

Body composition -follow directions on sheet -it is different for men and women -read tape measure accurately

How To Measure Your Body Fat - Males

How To Measure Your Body Fat -Females

Body Composition MalesFemales Under-fatBelow 10%Below 15% Ideal11 – 18%16 – 23% Over-fat19 – 24%24 – 29% ObeseAbove 25%Above 30%

3 minute step test -keep hands out of pockets -easy pace -listen to instructions

Pulse Recovery Rate Scoring (number of heartbeats) Rating 70 – – – – or more Excellent Good Average Fair Poor 3 minute step test

Sit and reach test -keep knees flat -do not bounce -hold until number is called

Body Flexibility

Males Females Rating

Upper body strength/endurance -flat back -elbows stop at 90 degrees

Abdominal strength/endurance (1 minute) -place arms across chest -Do not do a full sit up -go half way up, then down

Muscle Strength & Endurance Males Females Rating

CONSTRUCTING AN EXERCISE PROGRAM

2 types of exercise Aerobic Anaerobic

Aerobic exercise Vigorous activity that uses continuous oxygen. Increases the lung’s capacity to hold air The heart becomes a stronger and more efficient pump

Anaerobic exercise Intense physical activity in which the body’s supply of oxygen to produce energy does not meet the demand.

3 COMPONENTS OF AN EXERCISE SESSION 1. Warm-up: preparing muscles for the work that is to come. A.stretch (slow and smooth) B.start exercise slowly (5 minutes) *warming up allows pulse rate to increase gradually.

2. Workout: The F.I.T.T. Formula Frequency- three to five times per week. Intensity- 70 to 85 percent of maximum heart rate. Time- at least 20 to 30 minutes per session Type- Aerobic activities such as jogging, bicycling, swimming, or walking.

TARGET HEART RATE T.H.R is 70 – 85% of maximum heart rate (M.H.R) 220 – age = maximum heart rate. M.H.R (x).85 = highest part of T.H.R M.H.R (x).70 = lowest part of T.H.R

3. Cooling down: gradually decrease activity -Blood pooling: muscles relax suddenly after exercise. Causes light headedness, fainting, and sore muscles.

Avoiding Injury

INJURIES MOST OFTEN OCCUR WHEN THE BODY IS NOT PREPARED FOR THE DEMANDS PLACED ON IT THE MOST COMMON INJURIES FROM EXERCISE ARE TO THE MUSCULAR AND SKELETAL SYSTEMS.

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Common Injuries: Sprain: injury to tissues surrounding a joint –symptoms: severe pain, swelling, and difficulty moving –treatment: apply cold packs or ice, elevate Bruise: an injury to tissue under the skin –apply ice to reduce swelling and limit discoloration.

Strain: when muscles are overworked. –symptoms: very sore muscles after workout –treatment: ice and rest –prevention: warm up, stretch, gradual levels Tendonitis: occurs when a tendon (the connective tissue of the muscle and bones) is stretched or torn. –treatment: stop the activity and rest, cold packs

Weight training ISOMETRIC: muscular strength with little or no movement of body part. ISOTONIC: develop muscular strength with repeated movements using weights ISOKENETIC: muscular strength when resistance is moved through an entire range of motion.