HEALTH 9

FITNESS

Lesson Objectives and Goals

COMPREHEND CONCEPTS RELATED TO HEALTH PROMOTION (FITNESS) … TO ENHANCE HEALTH STANDARD 1ANALYZE THE INFLUENCE OF MEDIA AND TECHNOLOGY ON HEALTH BEHAVIORS (FITNESS)STANDARD 2DEMONSTRATE ABILITY TO USE GOAL SETTING SKILLS TO ENHANCE HEALTHSTANDARD 6DEMONSTRATE ABILITY TO PRACTICE HEALTH ENHANCING BEHAVIORS (FITNESS) AND AVOID HEALTH RELATED RISKSSTANDARD 7

Fitness Careers Name a job or career in Fitness …

Fitness Careers Personal Training Athletic Trainer Physical Therapy

Fitness Careers Gym Assistant Wellness Coordinator Health Club Manager

Where are job opportunities? Professional sports teams College athletic teams Private Clubs, health and fitness

companies In hospitals Yoga studios Clients homes

Can you name a fitness site to reference fitness information from?

Television

Magazines

Twitter

Video

Media

Television

Media

FITNESS MAGAZINES

Twitter

Twitter @MensFitness @HealthTips @Fit_Motivator @muscle_fitness @FLEX_Magazine

Variety … Personal Fitness

FITNESS VIDEO WORKOUTS

Sport Specific

ATHLETICS

Sport Specific (Volleyball)

COMPONENTS OF FITNESS

Muscular strength is defined as the ability of a muscle group to develop maximal contractile force against a resistance in a single contraction.

Muscular endurance is the ability of a muscle group to exert submaximal force for extended periods.

MUSCULAR STRENGTH MUSCULAR ENDURANCE

Muscular Strength What would be an example of an

exercise performing muscular strength? Name a sport that requires muscular

strength …

Bench Press

MUSCULAR STRENGTH

Muscular Strength Exercises like push-ups, squats, and pull-

ups will be difficult enough to build muscle. General rule of thumb for strength is 3 sets of 5 to 8 repetitions is good for building strength. Once you can do this without stopping, you can add weight to your regimen. The more weight you add, the more strength will increase.

Push Ups /Sit Ups

MUSCULAR ENDURANCE

NFL Combine

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Ability to move a body part through a full range of motion.

FLEXIBILITY

OSU Stretching Drills

Components of Fitness

Stretching for flexibility.

Flexibility means being able to move your joints and muscles through their full range of motion.

Flexibility Flexibility

Ohio State Football Team Stretch

Basic Components of Fitness Body

Composition- Ratio of body fat to lean tissue, including muscle, bone, water and connective tissue.

This is a process that requires being fully lowered into a water-filled tank for approx. 10 secs having expired all of the air out of your lungs

This technique is regarded as the ‘Gold standard’ way to measure body composition…

Hydrostatic Weighing (Underwater)

Hydrostatic Weighing

Body Composition (Skinfold Calipers)

The main sites measured are the abdomen, back of the arm, thigh, hip and back of the shoulder.

Skinfold Calipers

A handheld method that is actually one of the more reliable techniques. The practitioner uses hand held calipers that open and close to gently pinch fat tissue directly under the skin.

Body Composition

SKINFOLD CALIPERS

Body Composition

BIOELECTRICAL IMPEDENCE ANALYSIS (BIA)

Body Composition (Bod Pod) Egg shaped

capsule 1 minute System assesses

the amount of air that is displaced by your body.

Cardio Endurance

Endurance- Ability of the heart and lungs and blood vessels to send fuel and oxygen to the body’s tissues during long periods of vigorous activity.

Cardio EnduranceStationary Machines Running …

Cardio Endurance examples …Kick Boxing Swimming

Cardio Endurance Aerobic- Vigorous activity using oxygen … 20

minutes Anaerobic- Intense bursts of energy

Aerobic examples- Jogging, swimming, dancing etc.

Anaerobic examples- 100 meter dash, weight training

Resistance Training Isometric- Muscle tension to improve

muscular strength. Example: Make a muscle and hold it … Wrestlers (Tennis Ball) Isotonic- Muscle contraction with a

repeated movement. Example: Weights/ Push ups

Resistance TrainingPlank with stability ball Plank

Hand Grips … Stress Ball …

Resistance Training

Planning a Fitness Program Set Short Term Goals What are your range of interests? Activity Triangle

Benefits

Can help your reaction time…

Strengthens your heart!

Nervous System Circulatory System

Benefits

Lung Capacity increases …

Strengthens the body’s muscles and other moving parts …

Respiratory System Overall Fitness

Benefits from Fitness

Facts …

Exercise boosts brain power

Exercise let’s you eat more

Movement melts away stress

Basic Terms of Exercise Programs

Overload- Working the body harder than it is normally worked.

Increase …

1. 1. Reps

2. 2. Sets

3. 3. Exercises

Basic Terms of Exercise Program

Progression- Gradual increase in Overload

Basic Terms of Exercise program

Specificity-Particular exercise and activities, that improve particular areas of health related fitness

Warming Up and Cooling Down

Warm up- Prepares the muscles for the workout to come … Raises body temperature and stretches large muscles and helps prevent injuries.

Cool Down- Engaging in an activity to gradually decrease the activity.

Warm Up Cool Down

Frequency/ Intensity /Time/Type

FITT FORMULA

Frequency How often do you

workout during the week …

Studies say you should exercise 3 to 5 times per week …

Intensity How hard

someone work’s on the activity …

60 to 85 percent maximum heart rate usually …

Time How long do you

exercise?

Times can vary … Keep Frequency

in mind and types of exercise …

Type Which activities

you select …

Vary your activities

Target Heart Rate

Target Heart Range- Range your heart should be during exercise.

Normal resting Heart Rate is between 72-84 beats per minute.

Find Pulse count for 10 seconds … multiply by 6

Target Heart Range Resting Heart Rate

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220- Your age equals your Maximum Heart Rate

Maximum Heart Rate

Target Heart Rate Formula

1. Take pulse ( RHR)

2. Subtract age from 220 = Maximum HR

3. Subtract RHR from Max HR

4. Multiply by the Intensity used

5. Add the RHR 6. Target Heart

Range

Steps 1-2-3 Steps 4-5-6