2. Physical Fitness and Health Planning a Fitness Program Presented by: Matt Buchanan, Marcela Campo, and Soyuth Sok

3. Physical Fitness and You Jerry is a star soccer player. He moves up and down the field with speed and grace. Yet, he isn’t very good at doing push ups. Patty competes on the balance beam but gets completely out of breath after running half a block. Would it surprise you to learn that the physical fitness program of each of these individuals is lacking?

4. What is Physical Fitness? Definition: The ability to carry out daily tasks easily and have enough reserve energy to respond to unexpected demands.

5. Dimensions of Physical Fitness Physical Health Mental/Emotional Health Social Health

6. Physical Health Reduces your chances of acquiring diseases (cardiovascular) and crippling conditions (obesity) Higher energy levels Improved posture

7. Mental/Emotional Health More productive intellectually Relief from stress Aids in depression control Gives you sense of pride and accomplishment for taking care of yourself Contributes to positive self-esteem

8. Reduces relationship stress Builds self-confidence Gives you the opportunity to interact and cooperate with others Social Health

9. Basic Components of Physical Fitness Body Composition Flexibility Muscular Strength Muscular Endurance Cardiorespiratory Endurance

10. Why do YOU choose to engage in physical activity, or to workout?

11. 10 Reasons to Work Out Improved cardiovascular health Better weight control Improved flexibility, muscular strength, and muscular endurance Improved appearance (eg. well-toned muscles) Improved self-esteem Increased productivity A chance to socialize when you participate in group sports Increased mental alertness Increased ability to handle stress Less fatigue and improved sleep

12. Planning a Fitness Program What are your fitness goals? How fit are you? What special skills do you possess? You’ll want to take all of these into account when designing your personal fitness program If you seldom engage in physical activity, plan a program that is not overtly vigorous at first and check with a qualified health professional before beginning

13. Tips for Planning a Fitness Program Realistic goals are essential to the success of an exercise program, and can help by providing you with a plan for action Plan your exercise a week ahead of time Set short-term goals at first Reward yourself at the end of the week. After you begin to see benefits from your workouts, you’ll eventually become motivated by the results alone

14. Rest or inactivity Leisure activities Flexibility and strength Aerobic exercise Recreational Lifestyle physical activity The Activity Triangle

15. Rest or Inactivity Watching TV Playing computer games Sitting more than 30 minutes at a time

16. Leisure Activities Golf Bowling Softball Yardwork

17. Flexibility and Strength Stretching Pushups Weight lifting

18. Aerobic Exercise Brisk walking Cross country skiing Bicycling Swimming Running

19. Recreational Soccer Basketball Martial arts Hiking Tennis Dancing

20. Lifestyle Physical Activity Taking the dog on a walk Going longer routes Using the stairs instead of elevators

21. Every mile you walk or run adds 21 minutes to your life and saves 24 cents in medical costs.

22. Factors to Consider to Selecting the Right Activity Where you live Your range of interests Your level of health Time and place Personal safety Comprehensive planning

23. Where You Live Your local terrain (hilly or flat) and temperature (hot or cold) should be considered

24. Your Range of Interests Activities should be enjoyable

25. Your Level of Health Take your physical condition into account when designing a physical activity program

26. Time and Place Are you a morning or night person Pick a time when you will be most likely to stick with your goals Build your program around your daily routine

27. Personal Safety When running long distances, avoid high crime areas or running after dark Always wear appropriate protective gear

28. Comprehensive Planning Pick activities that cover all 5 areas of health- related fitness

29. Consider the following principles for an effective workout: Overload: - working the body harder than it is normally worked - builds muscular strength and contributes to overall fitness Progression: - a gradual increase in overload necessary for achieving higher levels of fitness Specificity: - particular exercises and activities improve particular areas of health-related fitness

30. Cross-Training Definition: combining various exercise routines to help work different body systems This variation not only provides a change of pace for the mind, but it also gives muscles and joints most stressed by a particular kind of exercise time to rest Helps people achieve a higher level of total body fitness

31. Basics of an Exercise Program The Warm-Up The Workout The Cool-Down

32. The Warm-Up Engaging in activity that prepares the muscles for the work that is to come Allows your pulse rate to increase gradually

33. The Workout This part of an exercise program is where you perform the activity at its highest peak. To be effective, the activity needs to follow the F.I.T. formula. The letters in this name stand for: Frequency - how often you do the activity each week Intensity - how hard you work at an activity during a session Time - how much time you devote to a given session Together, these factors determine whether a workout helps you achieve the principle of overload and, ultimately, your workout goal.

34. The Cool-Down Engaging in activity to gradually decrease activity The best way to cool down is simply to slow down as you continue the activity Slowed activity should be done for about 5 minutes, followed by 5 minutes of stretching

35. Monitoring Your Progress... Occasionally, you will want to stop and evaluate your fitness program. Ask yourself these questions: - “Do I feel better?” - “Am I walking or bicycling or jogging farther in a shorter amount of time?” - “Can I lift more weights for a longer period of time?” Patience is critical Keep an exercise journal List your goals and keep track of the frequency, intensity, and duration of your workouts. At the end of 12 weeks, and every 6 weeks after that, compare the figures. You’ll have a record of your fitness progress!

36. Your Resting Heart Rate The number of times your heart beats in one minute when you are not active A person of average fitness has a resting heart rate of between 72 and 84 beats/minute After only 4 weeks of an exercise program, that rate can decrease by 5 to 10 beats/minute A resting heart rate below 72 beats/minute indicates a good fitness level

37. 33 percent of children who watch more than 5 hours of TV per day are overweight, while only 12 percent of children who watch less than 2 hours a day are overweight.