WHY IS EXERCISE

BENEFICIAL??

6 BENEFITS OF EXERCISE

1.Exercise improves your mood.

6 BENEFITS OF EXERCISE

2.Exercise combats diseases

.

6 BENEFITS OF EXERCISE

3. Exercise helps you manage your weight (body fat %)

6 BENEFITS OF EXERCISE

4. Exercise strengthens your heart and lungs.

6 BENEFITS OF EXERCISE

5. Exercise promotes better sleep.

6 BENEFITS OF EXERCISE

6. Exercise can be fun!

What is Fitness?

Defining Fitness

Physical fitness is to the human body what fine tuning is to an car engine. It enables us to perform up to our potential.

Fitness can be described as a condition that helps us look, feel and do our best in our everyday lives.

More specifically, it is the ability of the heart and lungs, blood vessels, and the muscles, to perform at their optimal efficiency.

Components of Fitness

1. CARDIO-RESPITORY ENDURANCE

(AEROBIC)

The efficiency with which the body delivers oxygen and nutrients needed for muscular activity and transports waste products from muscles and cells.

FITT PRINCIPLE

For Aerobic EnduranceF: 3-5 times per weekI: 60-80% of maximum heart rate

(target HR zone)T: 20-60 minutesT: any aerobic activity that keeps HR within zone (running, swimming, basketball, aerobics, frisbee)

20 - 60minutes @ 60% - 80% of Max RH

Determining Target Heart Rate Zone

220 – Your age = Approximate Maximum Heart Rate

Max HR X .60 = Lower end of target zone

Max HR X .80 = Upper end of target zone

Components of Fitness

2. MUSCULAR STRENGTH

The ability of a muscle to exert force for a brief period of time.

FITT PRINCIPLE

For Muscular StrengthF: 2-4 times per weekI: 85% - 100% of 1 rep maxT: 20-60 minutesT: heavier weights with fewer repetitions (weight lifting)

Components of Fitness

3. MUSCULAR ENDURANCE

The ability of a muscle or a group of muscles to sustain repeated contractions or continue force against a fixed object.

FITT PRINCIPLE

For Muscular EnduranceF: 2-4 times per weekI: 65%- 80% of 1 rep maxT: 20-60 minutesT: lighter weight with more repetitions (resistance training, yoga, pilates)

Components of Fitness

4. FLEXIBILITY

The ability to move joints and use muscles though their full range of motion.

FITT PRINCIPLE

For FlexibilityF: DAILY stretchingI: stretch and hold muscle beyond its normal length at a comfortable stretchT: hold for 10-30 secondsT: stretches that allow the body to move through the full range of motion

Components of Fitness

5. BODY COMPOSITION

The amount of body fat a person has in comparison to their total body mass.

Ideal Body Fat Percentages are14% - 21% for Males 18% - 25% for females

PRINCIPLES OF EXERCISE

Adherence to certain basic exercise principles is important for developing an effective program.

The principles of exercise apply to everyone at all levels of physical training, from the Olympic-caliber athlete to the weekend jogger.

These basic principles of exercise must be followed:

1. REGULARITY / REVERSIBILITY

To achieve a training effect, one should strive to exercise each of the first four fitness components at least three times a week.

Infrequent exercise can do more harm than good.

Regularity is also important in resting, sleeping, and following a good diet.

2. PROGRESSION

The intensity (how hard) and/or duration (how long) of exercise must gradually increase to improve a level of fitness.

3. BALANCE

To be effective, a program should include activities that address all the fitness components, since overemphasizing any one of them may hurt the others.

4. VARIETY

Providing a variety of activates reduces boredom and increase motivation and progress.

5. SPECIFICITY

Training must be geared toward specific goals.

For example, track athletes become better runners if their training emphasize running.

Although swimming is great exercise, it does not improve a 2-mile-run time as much as a running program.

6. RECOVERY

A hard day of training for a given component of fitness should be followed by an easier training day or rest day for that component and/ muscle group(s) to help permit recovery.

Another way to allow recovery is to alternate muscle groups exercised every other day, especially when training for strength and/or muscle endurance.

7. OVERLOAD

The work load of each exercise session must exceed the normal demands placed on the body in order to bring about a training effect.