Post on 27-Dec-2015
Physical Fitness
What is Physical Fitness?
Physical Fitness is a level of health in which you have muscular endurance, muscular strength, flexibility, cardiovascular endurance, and lean body composition.
Physical fitness is achieved by the regular movement of muscles through a variety of exercises.
Maintaining physical fitness is a life-long process and should always be part of your lifestyle.
5 Components of Fitness Cardiovascular Endurance Body Composition Muscular Endurance Muscular Strength Flexibility
Cardiovascular Endurance The ability of your heart and lungs to work
efficiently during physical activity This type of activity requires the use of oxygen! Aerobic exercises Examples include:
Running, walking, cross country skiing, swimming, biking
Cardiovascular Endurance Resting Heart Rate (RHR)
Number of beat per minute will resting Recovery Time
How long it take you for your heart to go back to your RHR
Fit people will have a lower RHR and a faster recovery time
Muscular Endurance
The ability of to use a group of muscles over and over without getting tired easily.
A minimum of six repetitions Examples: Pushups, sit ups, dips, body weight exercises,
yoga, pilates
Muscular Strength
The amount of force muscles apply when they are used.
Can be measured in the amount of weight you can lift
Examples: Bench press, squat, curls No more that 5 reps
Flexibility The ability of a joint to move through its full range
of motion Muscles- easily stretchable Tendons- Stretch but not very much Ligaments- Not very stretchable Flexible joints and muscles help prevent INJURIES!!
Body Composition The weight of fat on your body compared to the weight of
bones, muscles, and organs. Can be measured by calipers, under water scales, and air
displacement chambers Percentage of fat compared to lean tissue(muscles, bones)
How do the 5 Components of Physical Fitness Effect your Daily life? are more likely to be at your ideal weight. have more energy and work without fatigue. are better able to cope with stress. are less likely to be depressed and anxious. are less likely to have chronic diseases such as high blood pressure, coronary heart disease,
and obesity-related diabetes. will develop muscle tone. have stronger bones. are better able to relax and sleep well. have increased lung capacity. have strong heart muscle. are more apt to be socially active. feel better about yourself and your appearance. are more likely to decelerate the aging process. are less likely to have accidents and injuries.
Overload Principal In order to become more fit you need to do more
than what your body is used to. EXERCISE!
Any activity that maintains or improves physical fitness
Principal of specificity: Certain exercises improve different components of fitness
EXAMPLES If I want to improve my muscular
strength what exercises should I do?
If I want to improve my cardiorespiratory endurance what exercises should I do?
Review With the person sitting at your table,
write down the 5 components of fitness and an example exercise for each one
Benefits of Exercise!!
Physical Mental Emotional Social
Physical Benefits
Mental/Emtional Benefits “Runners High”
After a long workout you brain releases endorphins. Endorphins produce a happy feeling
throughout your body Can help keep you awake and think
clearly Exercise can help relive stress and
relieve tension
Mental/Emotional Benefits Improved fitness=improved self-esteem
You look better so you feel better Healthier body so you feel better Exercise can increase self-confidence
also!!
Social Benefits Exercising gives you a chance to meet
many new people! Helps to workout with others
In what ways do you experience the benefits of exercise?
Testing your Fitness Heart Rate Strength, Endurance, Flexibility BMI
Heart Rate Max Heart Rate
220- your age Target Heart Rate
60%-80% of your heart rate 220-23= 197
197x.6=118 197x.85= 167
Your target heart rate is the range in which you should train!
Calculate your Max Heart Rate and Target Heart Rate Range
Strength, Endurance, Flexibility Muscular Strength/Endurance- Tested
with pull-ups Cardiovascular- running/waling one mile Flexibility- Sit and reach
BMI An ESTIMATION of body composition Calculation based on your height and
weight
Fitness Goals What is your goal?
Strength, Flexibility, Endurance? What are you training towards?
What affects your Goals? Friends Family TV/Media
FIT Turn to your table partner and explain
what the overload principal is. F-Frequency (how often) I-Intensity (how hard) T-Time (how long)
Increasing any of these will help increase fitness levels
Monitor Progress Logs Journals
Journals Take your health note book find about
half way in it and fold over a piece a paper
The back half will be your journal First Question!!! WOOHOO
Write down TWO fitness goals. What are you going to do to reach those
goals.
Fitnessgram Standards
Injuries Acute injuries- Happens suddenly
Strains, Sprains, Fracture Chronic injuries- Develops over a long
period of time Stress fracture, tendinitis
Muscle Soreness Whenever exercising if you feel pain you
should stop! BUT Muscle Soreness- discomfort that
happens a day or two after exercise. Warning signs of injury
Pain, tenderness, swelling, reduced range of motion, muscle weakness, numbness or tingling
RICE Rest Ice Compression Elevation
Exercise Caution Warm ups
Increases blood flow, loosens muscles, Without a warm-up you are at an
increased risk of injury Cool Down
Helps heart return to resting rate Reduces muscle soreness
Stretching Helps improve muscle flexibility Reduces risk of injury Don’t bounce
Form Incorrect form can lead to injuries Do not use equipment unless you know
how!
Exercise Caution
Rest and Recovery Active rest- reducing frequency, intensity
or time