Fitness

REACHING YOUR FITNESS GOALShttps://

www.youtube.com/watch?v=667PtpGk3DA

BENEFITS OF EXERCISE/FITNESS

Feel betterSleep betterMore energyLess body fatMore muscleFeel more confident Gain friendshipsHeart and lungs more efficientStrengthens bones

FITNESS

What are the two different types of exercise called?

VOCABULARYAerobic exercise – nonstop, repetitive, vigorous exercise that increases breathing and heart rate. (cross country-running, swimming, biking and many forms of dance)

VOCABULARYAnaerobic exercise – intense physical activity that uses short bursts of energy. (weight lifting, gymnastics, sprints and

football)

Aerobic vs. Anaerobic

Cross training- vary your fitness program by combining different types of exercises

Endurance-is the ability of an organism to exert itself and remain active for a long period of time, as well as its ability to resist, withstand, recover from, and have immunity to trauma, wounds, or fatigue.

Warm-up – A period of mild exercise that gets your body ready for vigorous exercise.– Slowly increasing heart rate

Cool-down – A period of gentle exercise that gets your body ready to stop exercising – Slowly lower heart rate/slow breathing

BENEFITS OF BEING PHYSICALLY FIT

increases energy – plowers blood pressure – pimproves muscle tone – pprovides opportunity to meet new people – sprovides opportunities to share common goals – ssharpens alertness – mincreases self esteem – m/ereduces stress – m/e

What is difference between fit and totally fit?

5 Elements of FitnessMuscle strength – the most weight you can lift or the most force you can exert at one time.

5 Elements of FitnessMuscle endurance – the ability of your muscles to exert a force over time without becoming overly tired.

Flexibility – your ability to move within the range of motion for each joint.

Dynamic-Dynamic stretching consists of functional based exercises which use sport specific movements to prepare the body for movementStatic-Static stretching involves reaching forward to a point of tension and holding the stretch. 

Cardiovascular Endurance (Heart & Lung endurance) – how effectively your heart and lungs work during exercise and how quickly they return to normal after exercise.

Body Composition – the proportion of body fat in comparison with lean tissue, such as muscle, bone and fluid.

Body CompositionBMI – Body Mass Index– estimates ‘Body Shape’– (divide body wt. by ht. (Inches) squared)

X 703

BMI Categories: Underweight = <18.5Normal weight = 18.5–24.9 Overweight = 25–29.9 Obesity = BMI of 30 or greater

Body Fat Percentage Caliper Test– Tool/gauge– Loose skin

Under Water Weighing– Water/weight displacement– Weigh outside/inside water

Body Fat Percentage

Age Under fat Healthy Range

Overweight Obese

20-40 Under 21% 21-33% 33-39% Over 39%

Age Under fat Healthy Range

Overweight Obese

20-40 Under 8% 8-19% 19-25% Over 25%

WOMEN

MEN

Body Composition

BMI – Body Mass Index– (body wt. ÷ ht.(inches) squared) X 703

Underweight: Less than 18.5Healthy weight 18.5 to 24Overweight: 25 to 29.9Obese: 30 to 39.9Severely Obese: 40 or higher

FORMULA

Resting Heart Rate = number of times your heart beats per minute while you are at rest/inactivity

Athletes – 40-6010 and older- 60-10010 and under- 70-130

Working Heart Rate = number of times your heart beats per minute during activity

What is your RHR?• Finding your pulse

– WristHold right arm out and straight Place first two fingers togetherPress the pads of your fingers firmly against the wrist of your right arm

– NeckHalf way between chin and jaw bone

FORMULA

Maximum Heart Rate = 220 – AGEMHR = 220 - ___________

Target Heart Rate (Range) = During exercise– MHR X 60% = low range– MHR X 80% = high range

THR = _______ to _______

Heart Rate Facts

Every person has a Maximum Heart Rate (MHR), which gradually decreases with ageOver 85% of MHR is dangerousUnder 60% of MHR doesn’t do heart and lungs much goodBetween 60% – 80% of MHR gives you the most benefit

Moderate vs. Vigorous ExerciseModerate- working in the 50-70% range of MHR

(walking the dog, light yardwork, bicycling 5-9mph, doubles tennis)

◊ Vigorous- working in the 70-85% range of MHR

(running, heavy yardowrk, bicycling 10mph or over, singles tennis)

Heredity and YouYour physical fitness potential– People of all body types, ages, ability

levels, and levels of general health can reach their own potential levels of physical fitness!

Inherited traitslong lasting illness and conditions (asthma, lung disorder)weak joints or other bone problems

TECHNOLOGYWe must make a special effort to exercise in today’s world!Technology has removed physical activity, in daily activities. (jobs, chores, etc…)Today’s youth has a shorter life expectancy than their parents!

5 extra years…

THE F.I.T.T. PRINCIPLEFrequency - # of times you exercise each week

Intensity – Amount of energy you use when you exercise (low, moderate, vigorous) – Measured by heart rate– Increase intensity to increase heart rate to

reach THR zone

Time – Amount of time during one workout Session

Type – Aerobic or Anaerobic

Fitness Gram

Introduce the Healthy Fitness Zone for each Component

Pacer Test – Completed in PECurl-Ups – Health ClassPush-Ups – Health ClassSit & Reach – Health ClassBMI – Health Class

Fitness Gram EvaluationSelf evaluation (Handout)Record scoreCompare to Healthy Fitness ZoneWhich areas do you need to improve

Pacer Test – Heart/Lung enduranceCurl-Up – Abdominal strength/endurancePush-Up – Upper body strengthSit & Reach - FlexibilityBMI – Body composition

Starting a Fitness Program

Setting a realistic fitness goal • Losing body weight• Toning muscle• Clothes fitting better• Gaining muscle mass• Preventative/Staying healthy

• Which of the benefits would you like to achieve first? (Multiple goals)

Starting a Fitness Program• The fitness goal should include

• Aerobic and Anaerobic exercise that appeals to you

• Keep your goals challenging, but realistic

• Lots of people can help you; parents, sibling, friends, coach, teacher, but the most important person is you! (Motivation)

Starting a Fitness Program

Apply the F.I.T.T. Principle to your fitness programApply a healthy eating goalWrite down a goal to accomplish

VOCABULARYIndividual Sports – Sports that you can do on your own or with a friend.Team Sports – Organized physical activities involving skill, in which a group of people play together on the same side.Lifetime Sports – Exercise activities that can be continued throughout life.

INDIVIDUAL SPORTS

AdvantagesMore flexible than team sportsCan do them when you feel like itNo specified timeParticipate as long as you wishIts up to you!

TEAM SPORTS

AdvantagesExercising with other people can be funWhen exercise is fun you are more likely to continue with itCan improve your mental/social health as well as your physical healthOpportunity to work with people toward a common goalPractice communication, cooperation, and compromise skills (social skills)

LIFETIME SPORTSAs people age, their exercise opportunities, abilities, and interests changeMost team sports are played by young people, and are hard on the bodyLearning to enjoy lifetime sports at a young age can help you keep fit in the long run

Canoeing, kayaking, hiking, dancing, cross-country skiing, walking/jogging, golfing (walking), swimming, bicycling, tennis, etc…