1. Intro to Fitness & Fitness Components
Life Ed 1

2. Fitness One Components of Physical Fitness Sport Components
Caloric Balance
Life Ed Olympics

3. Physical Activity and Health: A Report of the Surgeon General
90% of Americans need more physical activity to improve their health.
60% of adults are not regularly active.
People of all ages can benefit from physical activity.
Moderately intense aerobic exercise 30 minutes a day, 5 days a week or vigorously intense aerobic exercise 20 minutes a day,3 days a week.
Supplement cardiovascular exercises with strength training twice a week.
© McGraw-Hill Higher Education. All rights reserved.

4. The Activity Pyramid Figure 3-3
Copyright © The McGraw-Hill Companies, Inc. Permission required for reproduction or display.
The Activity Pyramid
Figure 3-3
© McGraw-Hill Higher Education. All rights reserved.

5. Magic Potion…
If there was a magic potion that could increase your energy, manage your weight, decrease stress, feel better, decrease the risk of heart disease, cancer, and diabetes would you be interested?
Physical Activity is the CHEAPEST preventative medicine

6. Test your fitness IQ TRUE OR FALSE?
To gain the benefits of exercise, you must exercise everyday
Exercise can help improve depression
Lifting weights develops cardiorespiratory endurance
The longer and harder you train, the better your health will be

7. What is physical fitness to you?
How do you know when you have achieved physical fitness?
What is the difference between fitness and exercise?

8. Physical Fitness
Physical fitness: the ability of the body to perform daily physical activities without getting out of breath, sore, or overly tired
Exercise: is any physical activity that improves or maintains physical fitness

9. Benefits of Physical Fitness
Physical Benefits
Mental Benefits
Social Benefits

10. Physical Benefits Heart and lungs get stronger
Blood cholesterol levels are kept within a healthy range
Building muscular strength/endurance
Increased flexibility
Metabolic rate increased
More calories are burned

11. Mental Benefits Positive effects on feelings of depression and anxiety
Reduce stress levels
Helps you sleep better
Endorphins: chemicals released when you work out. Provide a feeling of wellness and happiness

12. Social Benefits Increased self-esteem
More likely to socialize with others

13. Five Components of Health-Related Fitness
Physical fitness is classified into five components:
Muscular Strength
Muscular Endurance
Cardiorespiratory Endurance
Flexibility
Body Composition

14. Muscular Strength
The amount of force that a muscle can apply in a given contraction
What fitness test assesses muscular strength??

15. Muscular Strength
Resistance Training with weight machines, free weights, gymnastics

16. Muscular Endurance
The ability of the muscles to keep working over a period of time
Improved with weight resistance training
What fitness test assesses for muscular endurance?

17. Muscular Endurance
Push ups, pull ups, ab curls, weight training with light weight and high reps

18. Cardiorespiratory Endurance
The ability of your heart, blood vessels, lungs, and blood to deliver oxygen and nutrients to all your body’s cells while you are physically active
Single most important component of health related fitness!!!
Improved by working out CV system
What fitness test assesses for CR Endurance?

19. Cardiorespiratory Endurance
Running, fitness walking, aerobic dance, stair stepping, cross country skiing, swimming, cycling, water exercise, full court basketball, ultimate Frisbee, soccer

20. Flexibility
The ability of the joints to move through their full range of motion
Strong healthy ligaments and tendons allow greater flexibility of a joint
Improved with stretching and strengthening tendons
What fitness test assesses for flexibility?

21. Flexibility
Stretching, yoga, Pilates

22. Body Composition
The ratio of lean body tissue (muscle and bone) to body-fat tissue
A healthy body has a high proportion of lean body tissue vs. body-fat tissue
A certain amount of fat is needed for good health
Too much body fat tissue can lead to heart disease, diabetes, cancers

23. Body Composition
Cardio: burns calories at the highest rate, resistance training builds muscle which increases metabolic rate

24. Sport Skill Components
Agility
Balance
Power
Speed
Coordination
Reaction Time

26. Caloric Balance
Remember you are trying to balance calories in with calories out (burn off the calories you eat with exercise!)

27. Life Ed Olympics!!!!

28. Fitness Lesson 2
BMI
Heart Rate
Aerobic vs. Anaerobic

29. Body Mass Index BMI Index of weight in relation to height
Used to assess healthy body weight
Commonly used, not totally accurate

30. To find BMI BMI=weight (lbs)/height(in)/height(in) x 703
Ex. Person that is 5’9’’ and 150 pounds
150/69/69 x 703 = 22.14
Once you have BMI #, compare it to a chart based on your age/gender
5 feet=60 inches
Adult healthy BMI range is between 18.5 and 25

31. Practice…
Calculate your own BMI

32. Adult BMI Chart Below 18.5 Underweight 18.5 – 24.9 Normal 25.0 – 29.9
Weight Status
Below 18.5
Underweight
18.5 – 24.9
Normal
25.0 – 29.9
Overweight
30.0 and Above
Obese

33. Children, Teens, and BMI
Adult BMI guidelines are NOT suitable for people younger than 20 years old
Definitions of overweight/underweight are less clear for children/teens since they growing at such varying rates

34. What does HR Measure? How fast the heart is beating Beats per minute
Etc
So? How does this relate to fitness? (Think of the components!)

35. What does HR Measure?
A low heart rate is a sign of a well conditioned heart!

36. Cardiorespiratory Endurance
Could be considered the most important of the FIVE components!
What does heart rate have to do with CR endurance?
Blood flow
Decreased resting heart rate=stronger/healthier heart
Moves oxygen through the body

37. Monitor Your Heart Rate
When?
Before, during, and after exercise
Why?
To assess the INTENSITY of your workout!
To monitor changes (becoming more physically fit!)

38. Resting Heart Rate
Your heart rate when you are RELAXED (at least for 30 minutes)
Factors that change your resting heart rate:
Stress
Food
Fitness level
Drugs
To determine your resting heart rate:
Ideally, should be taken in the AM (three days in a row)
Take when you are relaxed (when you wake up from a good night’s sleep)

39. Finding your Heart rate
Let’s practice!
Use two fingers and press lightly (so you can feel the pulse) on your carotid artery (neck), radial artery (wrist) or brachial artery (inside elbow)
Do NOT use your thumb!
Breathe normal, relax, and count the number of times you feel a pulse
Do this for 10 seconds, multiply by six to get your Beats/Minute
Is this TRULY your resting heart rate? Why or why not?

40. Target Heart Rate Zone
Target Heart Rate Zone: A heart rate range within which the most gains in cardiorespiratory health will occur
To maximize your health benefits from exercise, your heart rate should reach the target heart rate zone.

41. THRZ
Your target heart rate zone is between 60% and 85% of your maximum heart rate.
The maximum heart rate is the maximum number of times your heart should beat per minute while doing any physical activity.

42. THRZ
Working out in your target heart rate zone will help you know that you are working at the correct INTENSITY!

43. THRZ How to find your THRZ:
First, find your maximum heart rate. To do that, you use this equation:
Max HR= 220-Age
Ex. If you were 16 your equation would be: Max HR=220-16=204
Your max heart rate would be 204 beats per minute
Next, you would take your MHR from #1 and multiply it by .6
Ex. 204 x .6 =122.4 beats per minute
Then you would take your MHR from #1 and multiply it by .85
Ex. 204 x .85 =173.4 beats per minute
Your target heart rate is in between those two numbers!
Ex. The target heart rate for a sixteen year old is between 122 and 173 beats per minute!

44. Aerobic vs. Anaerobic Aerobic vs. anaerobic exercise
Exercise falls into two general categories: aerobic and anaerobic. Aerobic exercise is muscle movement that uses oxygen to burn both carbohydrates and fats to produce energy, while anaerobic exercise is muscle movement that does not require oxygen and only burns carbohydrates to produce energy.
In practice, aerobic exercise means activities such as walking, bicycling or swimming that temporarily increase your heart rate and respiration. Aerobic exercise (also known as cardiovascular exercise) builds your endurance.
Anaerobic exercise typically means activities such as weightlifting and push-ups and sit-ups, which builds muscle and physical strength through short bursts of strenuous activity. An ideal exercise program should include both aerobic and anaerobic exercise.

45. Anaerobic vs. Aerobic Fitness
Aerobic: exercises with oxygen present
Muscle cells use oxygen to produce energy for movement
Continuous, lower intensity
Running, swimming
More continuous, repetitive

46. Anaerobic Means “without oxygen”
Demands more oxygen than body can supply, start and stop activities
Ex. Lifting, sprinting, etc
Quick, intense, short duration
Oxygen demand passes oxygen supply

47. Your Job:
Some one that wants to achieve a healthy level of physical fitness has asked you to create a weekly plan for them.
Make a weekly calendar for them to follow
Include time of exercise, how many days per week, and type of exercise (SPECIFIC EXAMPLES!!)

48. Did you include:
3-5 days a week of cardio work? (20-30 min each of those days?)
Warm ups and cool downs? (flexibility!!)
2 days of resistance training?
Aerobic and anaerobic exercise?

50. Types of training
Circuits: short runs with exercise in the middle (ex. Run 100 meters, do 2 sets of push ups, run then curl ups and so on). Or quickly change between exercises
Interval Training (VERY beneficial!) change up the intensity during exercise, or time on/time off

51. Warm up/cool down
Dynamic warm up: brings body temp up (prepare for exercise!), increases strength and flexibility
Cool down: bring down intensity then STRETCH
AVOID INJURY!!!!!!!!!!