HEALTH 9 FITNESS

Lesson Objectives and Goals COMPREHEND CONCEPTS RELATED TO HEALTH PROMOTION (FITNESS) … TO ENHANCE HEALTH STANDARD 1 ANALYZE THE INFLUENCE OF MEDIA AND TECHNOLOGY ON HEALTH BEHAVIORS (FITNESS) STANDARD 2 DEMONSTRATE ABILITY TO USE GOAL SETTING SKILLS TO ENHANCE HEALTH STANDARD 6 DEMONSTRATE ABILITY TO PRACTICE HEALTH ENHANCING BEHAVIORS (FITNESS) AND AVOID HEALTH RELATED RISKS STANDARD 7

Fitness Careers  Name a job or career in Fitness …

Fitness Careers  Personal Training  Athletic Trainer  Physical Therapy

Fitness Careers  Gym Assistant  Wellness Coordinator  Health Club Manager

Where are job opportunities?  Professional sports teams  College athletic teams  Private Clubs, health and fitness companies  In hospitals  Yoga studios  Clients homes

Can you name a fitness site to reference fitness information from? Television Magazines Twitter Video Media

Television

Media FITNESS MAGAZINES

Twitter

Variety … Personal Fitness FITNESS VIDEO WORKOUTS

Sport Specific ATHLETICS

Sport Specific (Volleyball)

COMPONENTS OF FITNESS  Muscular strength is defined as the ability of a muscle group to develop maximal contractile force against a resistance in a single contraction.  Muscular endurance is the ability of a muscle group to exert submaximal force for extended periods. MUSCULAR STRENGTHMUSCULAR ENDURANCE

Muscular Strength  What would be an example of an exercise performing muscular strength?  Name a sport that requires muscular strength …

Bench Press MUSCULAR STRENGTH

Muscular Strength  Exercises like push-ups, squats, and pull-ups will be difficult enough to build muscle. General rule of thumb for strength is 3 sets of 5 to 8 repetitions is good for building strength. Once you can do this without stopping, you can add weight to your regimen. The more weight you add, the more strength will increase.

Push Ups /Sit Ups MUSCULAR ENDURANCE

NFL Combine

Ability to move a body part through a full range of motion. FLEXIBILITY

OSU Stretching Drills

Components of Fitness  Stretching for flexibility.  Flexibility means being able to move your joints and muscles through their full range of motion. Flexibility

Ohio State Football Team Stretch

Basic Components of Fitness  Body Composition- Ratio of body fat to lean tissue, including muscle, bone, water and connective tissue.

This is a process that requires being fully lowered into a water-filled tank for approx. 10 secs having expired all of the air out of your lungs This technique is regarded as the ‘Gold standard’ way to measure body composition… Hydrostatic Weighing (Underwater)

Hydrostatic Weighing

Body Composition (Skinfold Calipers) The main sites measured are the abdomen, back of the arm, thigh, hip and back of the shoulder.  Skinfold Calipers  A handheld method that is actually one of the more reliable techniques. The practitioner uses hand held calipers that open and close to gently pinch fat tissue directly under the skin.

Body Composition SKINFOLD CALIPERS

Body Composition BIOELECTRICAL IMPEDENCE ANALYSIS (BIA)

Body Composition (Bod Pod)  Egg shaped capsule  1 minute  System assesses the amount of air that is displaced by your body.

Cardio Endurance Endurance- Ability of the heart and lungs and blood vessels to send fuel and oxygen to the body’s tissues during long periods of vigorous activity.

Cardio Endurance Stationary MachinesRunning …

Cardio Endurance examples … Kick BoxingSwimming

Cardio Endurance  Aerobic- Vigorous activity using oxygen … 20 minutes  Anaerobic- Intense bursts of energy  Aerobic examples- Jogging, swimming, dancing etc.  Anaerobic examples- 100 meter dash, weight training

Resistance Training  Isometric- Muscle tension to improve muscular strength.  Example: Make a muscle and hold it …  Wrestlers (Tennis Ball)  Isotonic- Muscle contraction with a repeated movement.  Example: Weights/ Push ups

Resistance Training Plank with stability ballPlank

Hand Grips … Stress Ball … Resistance Training

Planning a Fitness Program  Set Short Term Goals  What are your range of interests?  Activity Triangle

Benefits  Can help your reaction time…  Strengthens your heart! Nervous SystemCirculatory System

Benefits  Lung Capacity increases …  Strengthens the body’s muscles and other moving parts … Respiratory SystemOverall Fitness

Benefits from Fitness Facts … Exercise boosts brain power Exercise let’s you eat more Movement melts away stress

Basic Terms of Exercise Programs Overload- Working the body harder than it is normally worked. Increase … Reps Sets Exercises

Basic Terms of Exercise Program Progression- Gradual increase in Overload

Basic Terms of Exercise program Specificity- Particular exercise and activities, that improve particular areas of health related fitness

Warming Up and Cooling Down  Warm up- Prepares the muscles for the workout to come … Raises body temperature and stretches large muscles and helps prevent injuries.  Cool Down- Engaging in an activity to gradually decrease the activity. Warm UpCool Down

Frequency/ Intensity /Time/Type FITT FORMULA

Frequency  How often do you workout during the week …  Studies say you should exercise 3 to 5 times per week …

Intensity  How hard someone work’s on the activity …  60 to 85 percent maximum heart rate usually …

Time  How long do you exercise?  Times can vary …  Keep Frequency in mind and types of exercise …

Type  Which activities you select …  Vary your activities

Target Heart Rate  Target Heart Range- Range your heart should be during exercise.  Normal resting Heart Rate is between beats per minute.  Find Pulse count for 10 seconds … multiply by 6 Target Heart RangeResting Heart Rate

220- Your age equals your Maximum Heart Rate Maximum Heart Rate

Target Heart Rate Formula  1. Take pulse ( RHR)  2. Subtract age from 220 = Maximum HR  3. Subtract RHR from Max HR  4. Multiply by the Intensity used  5. Add the RHR  6. Target Heart Range Steps 1-2-3Steps 4-5-6