PowerPoint Presentation

Healthy Active Living Healthy Active LivingPPL20F/M - Healthy Active LivingMental HealthPhysical HealthSocial HealthSpiritual Health Healthy Active Living

Physical HealthGood physical health is a result of all your bodys important functions working well together. A person in good physical health can more easily: Fight off diseaseRecover from illnessPerform daily routines without feeling tired

Spiritual HealthGood spiritual health gives peace of mind. Spiritually can be gained and expressed in the way you play a musical instrument, dance, work with art or through religion. It can also be apparent through reaching out to help others in ways that restore their dignity and self worth. Good spiritual health can: Give your life a purpose Provide you with stress relief Help you develop support systems

Social HealthGood social health is a result of your interactions with others and of coping well with social situations. Social health can be built through friendships, participation in community groups and volunteer work. A person in good social health can more easily: Feel connected to people Understand your own self worth Maintain good support systems Cope with lifes ups and downs

Mental HealthGood mental health is a result of positive feelings about yourself and about others. Your mental health can influence your decisions. A person in good mental health can more easily: Deal with stress Cope with change Overcome negative feelings Maintain a positive outlook on life Physical FitnessHealth Related Components:

Cardiovascular EnduranceMuscular StrengthMuscular EnduranceFlexibilityBody Composition

Skill Related Components:

AgilityBalanceReaction TimeSpeedPowerCoordination

HEALTH-RELATED FITNESS COMPONENTS

The ability to do exercises that require increased oxygen intake for an extended period of time. A fit person can do physical activity for relatively long periods of time without undo stress.CARDIOVASCULAR FITNESS

JOGGING WALKINGSWIMMING ROPE JUMPINGAEROBIC DANCING

The recommendations for achieving a higher level of physical fitness include exercising 3-5 times per week for a minimum of 20 minutes in duration and at a heart rate intensity that corresponds to your age.

CARDIOVASCULAR FITNESS

Target Heart Rate ZoneWhen you exercise, your heart rate should be in your target rate heart zone. If H.R. is too low, you must increase the intensity of your workout (for fitness gains)If H.R. is too high, you must decrease the intensity of the workout (too much stress on your heart).Formula: Upper Limit: 220 age X 85% = ______b.p.m. Lower Limit: 220 age X 50% = ______b.p.m.

The ability to exert force against a resistance.

MUSCULAR STRENGTHWEIGHT TRAINING PUSH-UPSPULL-UPS

Strength is exercise specific.

MUSCULAR STRENGTHThe ability to continue using your muscles for an extended period of time without causing fatigue

MUSCULAR ENDURANCEJOGGING PUSH-UPSCURL-UPS CRUNCHES

Endurance can be improved by using a moderate load and by increasing the number of repetitions gradually,

MUSCULAR ENDURANCEThe ability to move a body part through a full range of motion.The range of motion around a joint.

FLEXIBILITYSTRETCHING (STATIC OR MOVING)WEIGHT TRAINING

Should only be done after sufficient warm up of the joints and musclesHold a stretch for 15-30 secs.

FLEXIBILITYThe relative percentage of muscle, fat, bone and other tissue of which the body is composed. The term percent body fat refers to the amount of fat in the body in relation to total body weight. A healthy body fat helps the heart function at its best.

BODY COMPOSITIONREDUCE CALORIC INTAKE TO LOSE WEIGHT

INCREASE CALORIC INTAKE TO GAIN WEIGHT

BODY COMPOSITIONBODY DIFFERENCES-SOMATOTYPES

SOMATOTYPEOne of the natural assets of some people is their body build or physique. This can be measured and the result is known as your SOMATOTYPE. There are 3 different somatotypes:Each of us is likely to be predominant in one or another of these.endomorphsmesomorphsectomorphs

ENDOMORPH

MESOMORPH

ECTOMORPH

HOW CAN BODY TYPING BE USED TO IDENTIFY SPORTS STARS OF THE FUTURE

CAN YOU NAME THESE BODY TYPES ?

PowerSpeedReaction TimeBalanceCoordinationAgility

SKILL-RELATED FITNESS COMPONENTSThe ability to perform one maximum explosive effort in as short a time as possiblePOWER= STRENGTH X SPEEDPOWER

The ability to cover a distance in the shortest time possibleGenetic factors, movement patterns, and reaction time can affect speed.SPEED

How quickly one reacts to a stimuli.Training can improve reaction time.REACTION TIME

Maintaining stability while you are moving or staying still.To be balanced the center of gravity is over the base of support.BALANCE

Movements that are properly adjusted and put together correctly. Using your body senses all together.

Upper and lower body movements are sometimes difficult to coordinate.COORDINATION

The ability to rapidly and accurately change the position of the body when moving from point to pointAGILITY

Make a list of activities that could be performed to improve or practice each skill-related component.

POSSIBLE ANSWERSPOWER- weight liftingSPEED- skating, sprint runningREACTION TIME- sprint starts from blockBALANCE- gymnastics, skiingCOORDINATION- juggling, playing catchAGILITY- tag, basketball, shuttle run AEROBIC OR ANAEROBIC

DEFINITIONAerobic - With oxygen A vigorous activity in which the body uses continuous oxygen. It will increase lung capacity.

DEFINITIONAnaerobic - Without oxygen. An intense activity where the bodys supply of energy giving oxygen doesnt meet the demand. It will improve muscular endurance, muscular strength and flexibility.

Decide which of the following activities are aerobic and which are anaerobic.

ActivityAerobic

AnaerobicAnaerobic

Aerobic

Aerobic

Jogging (for 1 hour)A 100 meter dashswimming - A 100 meter sprintswimming - 2 milesbasketball - Full court for 30 minutes Aerobic or Anaerobic

51Principles of TrainingF.I.T.T PrinciplePrinciple of SpecificityPrinciple Of ProgressionPrinciple of OverloadPrinciple of Warming UpPrinciple of Cooling Down

1. THE F.I.T.T. PRINCIPLE

FREQUENCYHow often you exercise. To begin a workout schedule, exercise three times a week with no more than two days and no less than one day between sessions.

INTENSITY How hard you exercise.Start slowly and build endurance. For cardiovascular endurance, increase heart rate to your target zone.For muscular strength, determine an appropriate, safe weight increase slowly.

TIME

How long you exercise.For aerobic exercise, start with twenty to thirty minutes in your target heart range as a goal. When weight training, do exercises slowly.

TYPEType of exercise:

Choose something you enjoy.Include exercises for all 5 health related components of fitness so that you have a full-body program

2. Principle of Specificity

Principal Of SpecificitySpecificity is choosing an exercise for its desired benefit.Different sports make different demands of the performer and so the training should take into account those demands.A runner does not train the same way as a shot putter. If you are training for a particular position in a particular sport, you need to consider what muscles and types of fitness are emphasized in your activity. If you aren't training for a particular sport, then you need to consider your height, weight, gender, body shape, and goals before you choose a training program. If you are training to lose weight, you should emphasize more cardiovascular activities with some moderate strength training. If you want to "pump up" your muscles, then you will probably spend most of your session lifting weights. HOWEVER!! all programs should include a mixture of the 5 health related components: cardiovascular, strength training,endurance, flexibility.

3. Principle of Progression

Principle Of ProgressionProgression is the gradual increase in intensity and duration of exercise.

This is closely related to overload. It simply means increasing the overload over a period of time-not all at once. It would be ridiculous to expect a person who has not been doing any exercise to run 10 miles on their first day.

However, it is generally accepted that if a person starts out running a mile each day, they can progress by increasing the distance or decreasing their time.

Progression seems to happen naturally as your exercises feel easier over time - you will probably seek out more of a challenge by increasing the intensity, duration and frequency of the exercises. If you don't do this, you will probably get bored very quickly. Progression cont.

Although overload is necessary to improve physical fitness and skills level, this overload has to be progressive.

During a weight-training program there is no advantage to biceps curling 10kgs during one session and then biceps curling 50kgs the next training session.

The chances are that the performer will fail in the attempt and become de-motivated or injure them self in the attempt.

4. Principle of Overload

Principle of OverloadOverload is additional exercise that increases the bodys capacity to do work.

This is the type of word that puts a lot of people off fitness training. It implies straining muscles, blood vessels popping out, and pain. When actually, overload just means doing a little more work over time, as you get stronger.

Running two miles every three days is fine to maintain a level of healthy fitness. If you were a competitive runner, however, you would need to add more distance (adding in duration) as you trained, or decrease the speed of your set distance (adding in intensity) as you progress.

To build more muscles in the arms, you would have to keep increasing the amount of weight (intensity) or the number of repetitions ( frequency ) to progress.

5. Principle of Warming up

Warming up prepares the muscles for the work that is to come.

Stretching helps increase elasticity in tendons and muscles.

Stretching can help prevent injury to the muscles and joint region.

STEP ONEPerform whatever activity you are doing slowly for about 5 minutes. The heart rate should increase gradually.

STEP TWOStretch the large muscles.Stretches should be smooth and slow, no bouncing.

STATIC- Easy stretches which are held for about 10-20 secs. These should be related to the main activity.

2. BALLISTIC- Bouncing stretches these should only be performed by individuals with a high level of flexibility

3. PROPRIOCEPTIVE NEUROMUSCULAR FACILITATION (PNF)- These are assisted stretches using the help of another person. Mainly done by top athletes after they have performed their static stretches.

Stretching There are 3 ways of doing this.

6. Principle of Cooling Down

Principle of Cooling DownA cool down allows muscles to return to their normal temperature slowly, and reduces the risk of damage due to a sudden drop in temperatureThe purpose of the cool down is to help the body return to its normal state as quickly as possibleA thorough cool down routine will help keep the blood flow high, wash out all the waste products the muscles have produced and replenish the fuel storesGenerally, it should involve exercise using the should body followed by gentle stretching

Welcome to Weight training!!!

Weight Training TerminologyReps the number of times you move the weight through the full range of motion (i.e.10-15)Sets the number of times you repeat the reps. (i.e. 3 sets if 15 reps)Barbells bars that you attach weights to (FW)Collars devices that prevent weights from falling off dumbbells or barbellsFW Free WeightsMW Machine WeightsMaximum Weight amount of weight you could only lift for 1 repSubmaximum Weight amount of weight you can lift for 10-15 reps using proper form

Weight Training GuidelinesAlways warm-up and cool downDo NOT hold breath while lifting weights exhale on effort, inhale while muscles are relaxedLift slowly and in controlDo NOT throw weightDo NOT bang weight plates lower slowlyNever lift maximum weightAdjust all equipment (seats, weight plates, etc.) to fit YOU!Lift with a partner especially free weights (motivation & safety)If you do not know how to use the equipment, ASK!!!

Setting Up the Initial Program

Body Areas

There are 6 main body areas your weight training program should target:LegsChestBackShouldersArmsAbdominals

Major Muscles TargetedWithin each body area, you should target the main muscle or muscle group. This will give you a full body workout.Legs:QuadricepsHamstringsGastrocnemius AbductorsAdductorsChestPectoralis MajorBackLatissimus DorsiTrapeziusErectorsShouldersDeltoidArmsBicepsTricepsAbdominalsRectus AbdominusObliquesSpecific ExercisesFor each muscle or muscles groups, you must include a specific exercise (free weight or machine weight)Legs:Quadriceps Leg Press (MW)Hamstrings Leg Flexion (MW)Gastrocnemius Toe Raises (FW)Adductors Cable Adductor Cuffs (MW) Abductors Cable Abductor Cuffs (MW) ChestPectoralis Major Bench Press (MW)BackLatissimus Dorsi Lat Pull-Down (MW)Trapezius Shoulder Shrug (FW)Erectors Supermans (FW)ShouldersDeltoid Incline Press (MW)ArmsBiceps Concentration curl (FW)Triceps Triceps Press (MW)AbdominalsRectus Abdominus CrunchesObliques Twist curl-upsFinding Your Starting WeightDetermining your starting weight takes a bit of time.You should never try to lift your maximum weight as it can be very dangerous.Instead, try to determine a weight that you can lift a maximum of 12 times to 15 times without undue fatigue this will be your starting weight.

Program Design & ProgressionIt is important to commence each beginner weight training program with a basic approach for the first few weeks:Frequency: 3 times/weekIntensity: 12-15 repetitions, low to moderate intensityTime: Week 1 (1 set) Week 2 (2 sets) Week 3 (3 sets)Generally train larger muscle groups first followed by smaller ones so that the smaller ones when fatigues, do not become weak links for the larger ones.

Program Design & Progression cont.Once you can perform 15 reps easily, increase weight gradually(usually by 5-10 pounds, depending on the exercise and increments available)

It is recommended that upper body exercises be performed first if an individual begins with the lower body (where more muscle mass is located) the individual may be more fatigued overall, affecting the quality of upper body workout.

What Type of Program is for You? Most training methods can be used to gain muscle size, strength, endurance, or definition. A good way to decide which method is best for you, is to examine your present physique and determine your objectives. Do you want to have bulging muscles, or do you prefer a moderate but well defined body? Perhaps you are involved in a sport where rapid speed and power are required. Whatever your objectives may be, results are your reason for training. Some programs are:1). Strength2). Hypertrophy3). Endurance4). Definition

Strength ProgramThe purpose of this program is to build neurological strength. The weight is usually very heavy ad therefore the rest between sets is often extended to 3-4 minutes.

Reps: 2-5Sets: 4-6Rest between sets: 3-5 mins. % of max.: 80-90%Rest between workouts: 48-72 hrs.Hypertrophy ProgramHypertrophy = muscle enlargement caused by an increase in the cross-sectional area of each muscle fiberThe purpose of this program is to shock the muscles to stimulate a rapid increase in size. This is achieved by lifting moderate to heavy weights..

Reps: 6-12Sets: 2-6Rest between sets: 60 - 120 secs. % of max.: 70-80%Rest between workouts: 48-72 hrs.Endurance / Strength ProgramThe purpose of this program is to develop a foundation for weight training and to develop stamina and muscle endurance; the program also aids in the prevention of injuries.

Reps: 12-15Sets: 2-6Rest between sets: 30-60 secs. % of max.: 60-70%Rest between workouts: 24-72 hrs.Definition ProgramThe method of training stimulates a high cardiovascular rate and helps burn excess fatty tissue, while adding definition to the muscles.

Reps: 15-20Sets: 3-4Rest between sets: 30-60 secs. % of max.: 60-70%Rest between workouts: 24-72 hrs.But rememberno matter what type of program you choose, always start off slowly!!

begin at the lowest % of max for your program and gradually increase intensity as you develop

do NOT begin a strength program until you have a solid base and you understand how to perform exercises correctly

Each exercise session should include at least 20 min. of cardiovascular exercise

Of course, each session should include stretching to work on flexibility and decrease injury

Free Weights or Machines??

Free WeightsADVANTAGESDISADVANTAGESinexpensiveTraining alone can be dangerousMobile and versatilePlates and collars must be manually adjusted to increase or decrease resistanceEffective in developing smaller synergistic muscles from balancing the weightsRequires body management skill and can be difficult to isolate certain musclesMovement closely matches biomechanical action associated with sports skillsMachines?ADVANTAGESDISADVANTAGESCan efficiently isolate certain musclesResistance usually moves through a predetermined path(difficult to strengthen synergistic or stabilizer muscles).Safety: spotter not necessaryEasy to use: simply choosing a resistance with dial or pinSpecific: need a variety of machines for all the muscle groupsFaster workouts possible

Difficult to train for speed due to construction of machineCan perform some exercises that cannot be duplicated with barbells or dumbbells e.g. lat pull downBuilt for average-sized individual. Short or extremely tall individuals have difficulty with some machines.What suggestions would you give someone to help them stay with their exercise program?

Possible AnswersExercise about the same time each day.Vary your choice of activities.Exercise with a friend.Set short term and long term goals.Dont get discouraged!Some basic principles of exerciseExercise with regularity. Vary your exercises.Dont overdo it.Be specific toward your goals.Progress slowly; dont increase by more than 10% per week.Be patient!

102When planning a fitness program, evaluate the results as you go and make adjustments accordingly .

103