1. Fitness
The ability of the heart, blood
vessels, lungs, and muscles to work together to meet the body’s needs

2. Components of Fitness Cardio Respiratory Endurance Muscular Strength
Musle Endurance
Flexibility
Body Composition

3. Cardio Respiratory Endurance
The ability of your heart, blood vessels, and lungs to distribute nutrients and oxygen and to remove waste

4. Muscular Strength and Endurance
The capacity of a muscle or a group of muscles to exert or resist a force is muscular strength. The ability of muscles to keep working for a extended time is muscular endurance.

5. Flexibility
The ability to use a muscle throughout its entire range of motion.

6. Body Composition
Is the amount of body fat compared to lean tissue.

7. Body Composition age 15 average = 11-16% Men average = 13-18%
Males lowest = 7%;
age 15 average = 11-16%
Men average = 13-18%
Females lowest = 11%
age 15 average = 16-22%
Women average = 20-25%

8. Benefits of Exercising
Physical Benefits
Efficiency of heart an lungs
Increase bone strength
Increase Flexibility
Improves posture and appearance
Reduces blood pressure
Helps control appetite
Increases resistance to disease
Reduces excess body fat
Psychological and
Social Benefits
Improves mental alertness
Improves self-image
Improves self-confidence
Quality of sleep
Increases social involvement

9. Aerobic Exercise Anaerobic Exercise Isotonic Exercise
Types of Exercise
Aerobic Exercise
Anaerobic Exercise
Isotonic Exercise
Isometric Exercise
Isokinetic Exercise

10. Aerobic Exercise
Nonstop, repetitive, strenuous physical activity that raises breathing and heart rate

11. Aerobic Exercise Oxygen supply meets the demand
Maintain for 30 minutes at a
constant level
Increases heart and breathing
rate
60-80% of max. heart rate

12. Anaerobic Exercise
Is intense physical activity that lasts only from a few seconds to a few minutes during which muscles use up more oxygen than the blood can supply

13. Anaerobic Exercise
Short bursts of intense energy-lasts only a few seconds
Muscles use energy faster than the body can supply it
Builds strength, not muscle endurance

14. Isotonic
Involves the contraction and relaxation of muscles through the full range of their motion

15. Isometric Exercise
An exercise in which muscles contract but very little body movement takes place, usually against an immoveable object

16. Isokinetic Exercise
Are exercises that involve moving a muscle through a range of motion against a resistance, or weight, that changes.

17. The F.I.T.T. Principle
Frequency of Exercise: The number of times a week you exercise
Intensity of Exercise: The intensity of a workout is indicated by the number of times your heart beats per minute
Time Exercising: The amount of time you spend exercising
Type of Activity: make sure you cross train

18. Maximum Heart Rate Target Heart Rate
Maximum Heart Rate = age = _______
Exercise Heart Rate should be in Target Zone.
(220 – Age) X (60-80%) _______
Do not exceed target zone
* can not continue for 30 minutes
* could be dangerous
Below target zone is not as beneficial to heart and lungs

19. Recovery Rate Speed heart rate returns to normal after exercise
The more fit one is, the faster the heart rate returns to normal
Heart is stronger
More blood pumped with each beat
Blood carries more oxygen in order to recover

20. Why Exercise? Resting at 72 72x60=4320 4320x24=103680
Lower resting to 68
68x60= x24=97920
5760 less

21. Phases of Exercise Injury Prevention
Warming Up and Stretching
The Workout
Cooling Down and Stretching

22. Warm-up Adapt to stress of exercise Muscles work more efficiently
Decrease chance of injury- generate heat> stretch
Adapt to stress of exercise
Muscles work more efficiently

23. Actual Workout

24. Cool Down and Stretching
Longer and more strenuous the exercise, the greater need for cool down
Prevent tight, sore muscles by ridding of exercise waste- lactic acid

25. A Safe Workout Fluids and Food Avoiding Overexertion
Equipping for Safety
Fluids and Food
Avoiding Overexertion
Weather Consideration

26. Page 331

27. Fitness Throughout Life
Walking
Biking
Dancing
Swimming
Softball
Basketball
Golf
Bowling
Volleyball
Tennis
Cross-country Skiing
Hiking
Hunting
Running/ Jogging
Racquetball
Bad mitten

28. Check Progress Resting heart rate lowers
Ability to do more in the same time
Ability to do the same in shorter time
Changing body shape:

29. Things to Keep in Mind Doctor approval Pick something you enjoy:
Check schedule to make time
Examine the cost- affordability
Consider availability
Personality:

30. Fitness and Aging Body is less flexible Bones facture easier
Bones and Muscles are more likely to stay strong if elderly work out
Need to be careful not to put too much stress on their bones and muscles

31. Sleep/ Sleep Cycle
During sleep, your muscles relax, your breathing and heart rates decrease, and your body temperature drops slightly. Circadian rhyme is a 24-hour cycle of behavior patterns that some living things including humans exibit

32. Sleep Disorders
Insomnia
Sleep apnea
Narcolepsy

33. How much is enough? No two people are alike Average 7 ½
Need more when sick or depressed
Need a routine
Keep room dark and well ventilated
Music prevents from body falling
into deep sleep