Do NowDo Now

1.List in order from most to least, 1.List in order from most to least, who you think the most physically who you think the most physically active people are in your family, and active people are in your family, and why?why?

Benefits of Physical ActivityPhysical Activity & Your Health

QUESTION: You decided you were going to do just one thing to improve your health what one action would you choose?

ANSWER: The single most important step you can take would be to lead a physically active life.

Physical Activity: Any form of movement that causes your body to use energy.

1.) Physical activity benefits just about every system in your body & benefits your mental/emotional and social health.

2.) Physical activity does not just mean “working out” it includes all kinds of activities you do on a daily basis.

Physical Benefits:

1.) Being physical active on a regular basis improves your Physical Fitness – The ability to carry out daily tasks easily and have enough reserve energy to respond to

unexpected demands.

2.) You can achieve specific fitness goals through EXERCISE – Purposeful physical activity that is planned, structured and repetitive, and improves and maintains

physical fitness

3.) Physical activity can help you maintain a healthy weight and may reduce your risk of many serious diseases.

THE PHYSICAL BENEFITS OF EXERCISE EXTENDS TO MANY SYSTEMS OF THE BODY.

A.) CARDIOVASCULAR SYSTEM:1.) Your heart and blood vessels will receive most of the benefits from regular

physical activity.

2.) The heart is able to pump more blood with less effort.

3.) Exercise can reduce blood pressure and may lower cholesterol levels.

B.) WEIGHT MAINTENANCE:1.) Exercise increases your Basal Metabolic Rate-amount of energy your body uses

when you are at rest.

2.) An active metabolism makes it easier to remain a healthy weight.

3.) Can reduce diseases like diabetes, heart disease and certain cancer.

C.) BONE STRENGTH:1.) Physical activity should include some weight bearing exercises to make your

bones stronger & denser.

2.) Reduces your chances of developing osteoporosis.

D.) BALANCE & COORDINATION:1.) Physical activity improves your balance & coordination which improves athletic

ability.2.) Good balance and coordination can reduce injury.

Psychological Benefits 1.) During continuous exercise your brain

releases Endorphins-chemicals that block pain messages

and responsible for feelings of satisfaction and pleasure.

2.) People who exercise regularly are more likely to be more

SELF CONFIDENT, FOCUSED, & HAVE LESS STRESS IN THEIR LIFE.

3.) Physical activity can help improve MOOD.

5 Components of 5 Components of FitnessFitness

1.1. Cardiovascular EnduranceCardiovascular Endurance

2.2. Muscular StrengthMuscular Strength

3.3. Muscular EnduranceMuscular Endurance

4.4. FlexibilityFlexibility

5.5. Body CompositionBody Composition

1. Cardiorespiratory Endurance1. Cardiorespiratory Endurance

Cardiorespiratory endurance is the Cardiorespiratory endurance is the ability of the heart, lungs, and ability of the heart, lungs, and circulatory system to deliver enough circulatory system to deliver enough fuel and oxygen to the body’s cellsfuel and oxygen to the body’s cells

It is the most important component It is the most important component of health-related fitnessof health-related fitness

Two Types of ActivityTwo Types of Activity

Aerobic- activity that requires oxygen Aerobic- activity that requires oxygen (prolonged)(prolonged)

Anaerobic- activity that does not Anaerobic- activity that does not require oxygen (short duration)require oxygen (short duration)

Heart RateHeart Rate

Heart Rate- beats/minHeart Rate- beats/min

Resting Heart Rate- HR at restResting Heart Rate- HR at rest

Maximum Heart Rate (HRMaximum Heart Rate (HRmaxmax)- peak )- peak HR (estimate)HR (estimate)

Places to Take PulsePlaces to Take Pulse

Carotid artery Carotid artery (neck)(neck)

Radial artery Radial artery (wrist)(wrist)

Target Heart RateTarget Heart Rate

Finding your target heart rate:Finding your target heart rate: 1. 220 (MHR)- your age1. 220 (MHR)- your age 2. Subtract your RHR2. Subtract your RHR 3. Multiply by 60% (if you’re just 3. Multiply by 60% (if you’re just

starting out)starting out) 4. Add back in your RHR4. Add back in your RHR

Example of THR (15 yr old)Example of THR (15 yr old)

1. 220-15 (age)= 205 bpm1. 220-15 (age)= 205 bpm

2. 205-70 (average RHR)= 135 bpm2. 205-70 (average RHR)= 135 bpm

3. 135 x .6 (60%)= 81 bpm3. 135 x .6 (60%)= 81 bpm

4. 81+ 70 (average RHR)= 1514. 81+ 70 (average RHR)= 151Round off to 150 bpmRound off to 150 bpm

2. Muscular Strength 2. Muscular Strength

2. Muscular Strength2. Muscular Strength

Muscular strength is the amount of Muscular strength is the amount of force a muscle can produce with a force a muscle can produce with a single maximum effortsingle maximum effort

It is important for good posture and It is important for good posture and injury preventioninjury prevention

Two Types of Muscle ContractionsTwo Types of Muscle Contractions

Isotonic- a muscular contraction in Isotonic- a muscular contraction in which movement occurswhich movement occurs

Isometric- a muscular contraction in Isometric- a muscular contraction in which no movement occurswhich no movement occurs

Strength vs. EnduranceStrength vs. Endurance

Muscular strength- the amount of Muscular strength- the amount of force a muscle can produce with a force a muscle can produce with a single maximum effortsingle maximum effort

Muscular endurance- the ability to Muscular endurance- the ability to contract a muscle over and over contract a muscle over and over againagain

Two Phases of an Isotonic Two Phases of an Isotonic ContractionContraction

Concentric phase- phase in which the Concentric phase- phase in which the muscle shortens (also known as the muscle shortens (also known as the “lifting” phase)“lifting” phase)

Eccentric phase- phase in which the Eccentric phase- phase in which the muscle lengthens (also known as the muscle lengthens (also known as the “lowering” phase)“lowering” phase)

Muscular Hypertrophy vs. AtrophyMuscular Hypertrophy vs. Atrophy

Hypertrophy- increase in the size of Hypertrophy- increase in the size of individual muscle fibers in response individual muscle fibers in response to trainingto training

Atrophy- decrease in the size of Atrophy- decrease in the size of individual muscle fibers in response individual muscle fibers in response to a lack of training, poor diet, to a lack of training, poor diet, sickness, etcsickness, etc

3. Muscular Endurance3. Muscular Endurance

Muscular endurance is the ability to Muscular endurance is the ability to sustain a given level of muscle sustain a given level of muscle tension, that is, to hold a muscle tension, that is, to hold a muscle contraction for a long period of time contraction for a long period of time or to contract a muscle over and or to contract a muscle over and over againover again

It is important for good posture and It is important for good posture and injury preventioninjury prevention

4. Flexibility4. Flexibility

Flexibility is the ability to move the Flexibility is the ability to move the joints through their full range of joints through their full range of motionmotion

It is also important for good posture It is also important for good posture and injury preventionand injury prevention

Types of StretchingTypes of Stretching

Ballistic Stretching- use of Ballistic Stretching- use of momentum to force the body beyond momentum to force the body beyond its normal range of motion (bouncy, its normal range of motion (bouncy, jerky movements)jerky movements)

Dynamic Stretching- slow, controlled Dynamic Stretching- slow, controlled movements to gradually increase movements to gradually increase range of motionrange of motion

Types of Stretching (Cont)Types of Stretching (Cont)

Static Stretching- stretching a muscle Static Stretching- stretching a muscle to its farthest point and then to its farthest point and then maintaining or holding that positionmaintaining or holding that position

Isometric Stretching- contracting a Isometric Stretching- contracting a muscle in a stretched positionmuscle in a stretched position

Types of Stretching (Cont)Types of Stretching (Cont)

Proprioceptive Neuromuscular Proprioceptive Neuromuscular Facilitation (PNF)Facilitation (PNF)• Stretching done with a partner in a Stretching done with a partner in a

contract-relax fashion contract-relax fashion • Mix of isometric and static stretching Mix of isometric and static stretching

techniquestechniques• Most effective way to increase flexibilityMost effective way to increase flexibility

5. Body Composition5. Body Composition

Body composition refers to the Body composition refers to the relative amounts of lean body mass relative amounts of lean body mass (muscle, bone, water, organs, etc) (muscle, bone, water, organs, etc) and fat in the bodyand fat in the body

It is the most accurate means of It is the most accurate means of determining risk for diseasedetermining risk for disease

B.M.I. CalculationsB.M.I. Calculations

We are all going to calculate our BMIWe are all going to calculate our BMI The formula is:The formula is:

• 700 X Weight (lbs)700 X Weight (lbs) (height in Inches) ^2 (height in Inches) ^2

Ex: A person is 120 lbs and is 5 Feet 3 Ex: A person is 120 lbs and is 5 Feet 3 Inches tall. What is her BMI?Inches tall. What is her BMI?

- (- (700 X 120)700 X 120) = = 8400084000 = 21.6 = 21.6 (63)^2 3969(63)^2 3969

Height: 6-8 Weight: 240 Born: Dec 30, 1984 - Akron, Ohio College: None Draft: 2003 - 1st round (1st pick) by the Cleveland Cavaliers

Subject 1

Subject 2

Height: 6-2 Weight: 240 Born: Nov 25, 1976 - Chicago, IL College: Syracuse Draft: 1999 - 1st round (2nd pick) by the Philadelphia Eagles

Where We’ve ComeWhere We’ve Come

Weight CategoriesWeight Categories Height/Weight ChartsHeight/Weight Charts Height/Weight/Frame ChartsHeight/Weight/Frame Charts Body Mass Index (BMI)Body Mass Index (BMI) Body CompositionBody Composition

Methods to Determine BF%Methods to Determine BF%

Hydrostatic WeighingHydrostatic Weighing• Based on the assumption that fat floats Based on the assumption that fat floats

while lean tissue sinkswhile lean tissue sinks• BF% is determined by comparing BF% is determined by comparing

underwater weight with normal body underwater weight with normal body weight out of waterweight out of water

• Most accurateMost accurate, but not very practical; , but not very practical; expensive and requires experienced expensive and requires experienced technicianstechnicians

Methods to Determine BF% (Cont)Methods to Determine BF% (Cont)

Bioelectrical Impedance (BEI)Bioelectrical Impedance (BEI)• Measures the body’s resistance to an Measures the body’s resistance to an

electric currentelectric current• Much more practical than hydrostatic Much more practical than hydrostatic

weighing (inexpensive, no third person weighing (inexpensive, no third person needed), but not as accurateneeded), but not as accurate

• Problems in accuracy generally arise Problems in accuracy generally arise due to changes in total body waterdue to changes in total body water

Methods to Determine BF% (Cont)Methods to Determine BF% (Cont)

Skinfold CalipersSkinfold Calipers• Obtains body fat by measuring the Obtains body fat by measuring the

thickness of folds of skin at specific sites thickness of folds of skin at specific sites on the bodyon the body

• Two common tests: 3-site; 7-siteTwo common tests: 3-site; 7-site• Decently accurate and equally practicalDecently accurate and equally practical

Factors Influencing Individual Factors Influencing Individual ResponseResponse

Heredity/GeneticsHeredity/Genetics Maturity (Physical/Emotional)Maturity (Physical/Emotional) NutritionNutrition Sleep/Rest/RecoverySleep/Rest/Recovery MotivationMotivation LevelLevel

Developing a Cardiorespiratory Developing a Cardiorespiratory Fitness ProgramFitness Program

F.I.T.T. PrincipleF.I.T.T. Principle• Frequency- 3-5 days per weekFrequency- 3-5 days per week• Intensity- 60-90% of HRIntensity- 60-90% of HRmaxmax

• Time- 20-60 minsTime- 20-60 mins• Type- Type of exercise completedType- Type of exercise completed

Types of ActivityTypes of Activity

High Impact- Activities which place High Impact- Activities which place stress on the bones, joints and stress on the bones, joints and muscular systems. (Ex. Running, muscular systems. (Ex. Running, football)football)

Low Impact Exercise- Activities which Low Impact Exercise- Activities which work the cardiovascular system but work the cardiovascular system but do not place such a high stress on do not place such a high stress on the joints. (ex. Eliptical Machine, the joints. (ex. Eliptical Machine, swimming, Bike riding) swimming, Bike riding)

Types of ActivitiesTypes of Activities

Strength Training- Using weights to Strength Training- Using weights to train the muscular system train the muscular system • Recommended WorkoutsRecommended Workouts

Muscle Gain- High Weight, Low Reps Muscle Gain- High Weight, Low Reps typically 4 sets of 3 to 6 repetitionstypically 4 sets of 3 to 6 repetitions

Muscle Endurance- Moderate Weight, High Muscle Endurance- Moderate Weight, High

Reps; 5 sets of 8 to 10 repetitionsReps; 5 sets of 8 to 10 repetitions

Muscle Tone- Low Weight High Repetitions; Muscle Tone- Low Weight High Repetitions; 4 to 5 sets of 12 to 15 repetitions 4 to 5 sets of 12 to 15 repetitions

High Intensity Interval Training High Intensity Interval Training (HIIT)(HIIT)

Repeated alternating of higher Repeated alternating of higher intensity periods of maximal effort intensity periods of maximal effort with lower intensity periods of active with lower intensity periods of active recovery recovery

The most effective way to increase The most effective way to increase cardiorespiratory endurancecardiorespiratory endurance