Physical Fitness Honour 270112

8/3/2019 Physical Fitness Honour 270112

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Physical Fitness HonourPhysical Fitness HonourPetra Master Guide Club


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1.1. Why must we keep fit?Why must we keep fit?

y It can increase the amount ofblood your heart can pump,

y lower your heart rate when youare at rest,

y improve your cholesterol level,

y

lower your blood pressure andreduce body fat.

y Regular exercise also can helpyou mentally by making it easierto manage stress,

y Helps improve digestion

y Endorphins result in a generally

more cheerful outlook.y Longer life expectancy

y Better overall Health

y Leaves you more energetic,

y Makes daily chores easier toaccomplish, helping you sleepbetter and improving your self-image.

y improves good cholesterol(HDL) levels.

y Decreases risk of;- Anxiety

- Depression

- Heart Attack

- High Blood Pressure

- Obesity- Osteoporosis

- Stroke

- Some Cancers


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2.2. Balance is importantBalance is important

The key to a healthy life is balancing our

energy (food) intake with how much

energy our body burns (physical activity)

ensuring that we adhere to the correctsort of diet which is dominated by fruit

and vegetables.To complete the circle a

humble prayerful life devoted to thepursuit of God and His will is necessary


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2.2. Balance is importantBalance is important

Physical

Fitness

Exercise- Keeps muscleand circulation in

optimal

condition

- Burns up

calories thatwould otherwise

turn to fat

deposits

Emotional

Stability- Controls bothexercise and diet

to provide a wellrounded balanced

body designed for

optimal function

and enjoyment oflife as God

intended for us

Proper Eating- Provides nutrients for optimal

body function

- Provides the necessary caloric

intake for desired fitness


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3.3. Types of exerciseTypes of exercise

(Aerobic

(Anaerobic

(Isometric

(Isotonic

(Isokinetic


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y Isotonic Exercise

y Exercises which utilizeisotonic contractions aretypically the exercises thateveryone is aware off.

Swinging a bat, throwing a ballor lifting a weight are allisotonic movements. Most ofthe bodyweight exercises in"Natural Fitness.

y Anatomy wise, an isotonicmovement is one in which a

muscle is shortened and thebody part it is attached tomoves as well. If you performa bicep curl, the process ofshortening the bicep is whatmoves the arm.

y Isotonic Benefits

y Isotonic movements typicallyare much more vigorous,which is better for the heart.Isometrics only work the

heart indirectly. Due to theirvigorous nature, isotonicexercises are usually better atburning calories and thereforegreatly aid in weightreduction.

y Most people don't realize that

if you eat an extra 100calories a day, that can add upto 10 pounds a year.Walkingfor an hour (an isotonicexercise) will burn this off.


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y Isometric Exercise

y Isometric Exercises are situationswhere the muscle TRIES to contract,but cannot.An example of this is ifyou tried to lift an immoveableobject. Holding a weight at arm'slength would be another.

y Actually, the legendary Bruce Lee,who was famous for his isometricworkouts, did an exercise like this. Hewould hold a 3 pound steel ball infront of him with a straight arm foras long as he could.When he couldn'tstand it anymore, he would drop theweight into the opposite hand and

repeat the movement. He wouldalternate back and forth like this for8 hours.This is obviously an extremeexample.

y Isometric Benefits

y The primary benefit of isometriccontractions is that they work musclefibres that would otherwise remain idle.

y Isometric exercises (when doneproperly) force ALL of the muscle fibresto become fatigued. In weightlifting

terms, they "allow you to get to the lastrep first."

y They also take less time to performthan isotonic exercises and may also doa more efficient job of building andtoning muscles.

y They are also safer can be doneanywhere, which makes them more

convenient.


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3.3. Types of exerciseTypes of exercisey Isokinetic exercisesy Isokinetic exercises are resistance-based exercises designed to

provide a specific level of resistance while maintaining aconsistent speed of limb movement.The idea behind isokineticexercise is to achieve the highest degree ofmuscle contractionwhile also promoting a free range of movement of the limbs.

There are a number of benefits associated with isokineticexercise. Because the amount of resistance can be controlled, it ispossible to set the level so that the body is challenged but not indanger of straining or pulling the muscles of the legs and arms.This can help maximize the benefit from the workout, in that themuscles are invigorated during the exercises, which in turn

promotes the release of endorphins into the blood stream.Instead of feeling fatigued after a workout, it is not unusual for theindividual to feel more energetic than before he or she startedthe isokinetic exercise.


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y Isokinetic exercisesy Another advantage to using isokinetic exercise is that the movements

help to promote positive changes in the tension ratio between musclesand tendons in the legs.The process helps to promote strengthening aswell as expansion.As this takes place, the individual usually finds that the

range of motion possible is greater than before beginning to work outwith this type of exercise.

y There are several examples of isokinetic exercise that are ideal for thebeginner. One good beginning exercise is to use a stationary bicycle thatcan be set to only allow a certain number of revolutions per minute.Thishelps to set the level of resistance and thus prevent the individual fromdoing too much too fast.As the leg muscles develop and can

accommodate more resistance, the setting can be altered to meet theneeds of the individual.

y Isokinetic exercise limb movement can be especially helpful whenattempting to recover mobility after a stroke or some type of accidentthat negatively impacted the function of the legs or the arms.


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3.3. Types of exerciseTypes of exercisey Aerobic Exercise

y Aerobic exercise is any physical exercise that requires additional effortby the heart and lungs to meet the striated muscles' increased demandfor oxygen.Aerobic exercise increases the breathing rate and ultimatelyraises heart and lung efficiency.AEROBIC is one of the most importantphysical fitness factors. It stems from Latin and means:

y AERO = Air = Oxygen

y BIC = Bio = Life

y Any physical activity which requires increased oxygen intake is anAerobic exercise - by definition.Aerobic activity or exercise is thereforethe same as cardiovascular (cardio) exercise as it:

increases cardiac capacity

strengthens the heart, body and lungs

uses creatin phosphates, carbohydrates and fat as its energy source (fuel),depending on intensity.


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3.3. Types of exerciseTypes of exercisey Aerobic Exercise

y Some people mistakenly believe that aerobic exercise makes you smalland weak. However, it actually tones muscle throughout your body andburns fat.This will make you look good in your bathing suit--not tomention your birthday suit! The effects that aerobic activity has on yourbody are not merely cosmetic - there are numerous health bonuses,

such as: Improved circulation and lower blood pressure

Increased lung capacity through stronger respiratory muscles

A stronger heart, which boosts pumping efficiency and lowers the resting heart rate

Increased red blood cell count, which transports oxygen more efficiently throughoutthe entire body

Reduced risk of cardiovascular diseasey Prolonged aerobic exercise (at least 20 minutes three times a week) is

recommended for the maintenance of a healthy cardiovascular system.Examples of aerobic exercise include running, jogging, swimming, andvigorous dancing or cycling


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3.3. Types of exerciseTypes of exercisey Anaerobic Exercise

y Anaerobic exercise is any short-duration exercise that is poweredprimarily by metabolic pathways that do not use oxygen. Such pathwaysproduce lactic acid, resulting in metabolic acidosis. During AnaerobicExercise ( an = no, literally: without oxygen): Your body uses creatinphosphates (during the first seconds of any type of physical exertion)

and carbohydrates only as the energy source, no fat. Because the exercise intensity is high, the heart and cardiovascular system are

strengthened and lung capacity / volume is increased.

Yet fat cells are not targeted as an energy source as fat only burns in the fireof oxygen - aerobic!

However, the fuel store(s) used depend to a great extent on your personal

fitness level.Top athletes tend to burn fat more easily than fitness beginners.

Remember that during any workout and exercise routine your body breaksdown body cells.These are repaired and replaced during rest and sleep.A good metabolic rate burns calories after exercise.


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y Anaerobic Exercise

y The effects that anaerobic exercise has on your bodyinvolves being able to deliver powerful performance ondemand.That comes in handy when sprinting to the finishline, or making a break to score after stealing the ball.Muscles that are anaerobically trained develop differently,which boosts their performance in brief, high-intensitysituations. Benefits include: Stronger bones

Reduced muscle atrophy with age

Increased speed and power Increased muscle strength and mass

y Examples of anaerobic exercise include sprinting andweight lifting


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AEROBICANDAEROBICANDANAEROBIC EXERCISEANAEROBIC EXERCISE

- Do You Need Both?

y Yes, you certainly do need both aerobic andanaerobic exercise.

y You need aerobic exercise - for fat burning,y and anaerobic exercise for strengthening the

cardiovascular system.

y So both are required and together they form a

large part of physical fitness.Whether it's goingfor a walk, cycling, swimming, dancing or anyother activity that increases your heart-rate, soyou feel slightly out of breath.


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4.4. A proper exercise programA proper exercise programy Regular exercise has four phases:

y Warming up elevates your pulse slowly. Start at a fairly light pace and gradually increaseit until you begin to perspire--about five to 10 minutes.A good warm-up will help preventmuscle strains and raise the internal body temperature, which makes muscles moreflexible.

y Stretching improves the flexibility of your joints, making movement easier and injuriesless likely. Stretches should be done slowly and without bouncing. Move until you can feelthe muscle stretch but not to where you feel any pain. Hold the position for severalseconds (10-20) and repeat three to five times. Stretch before and after you exercise.

y The aerobic phase is the most important part of your daily exercise routine because thisis when you temporarily elevate your resting heart rate.This phase involves three factors.The frequency of your exercise program is an important factor. In order to improveyour fitness level, you should try to exercise at least three times per week.The length oftime you exercise is important.The body needs approximately 20 minutes to reach its fat-burning stage. (Individuals who are extremely out of shape and those who have cardiac orrespiratory problems are exceptions to this rule and should start with shorter workouts.

These people, especially those who are out of shape, may be able to gradually increase thelength of their workouts.) The intensity of your workout is crucial and should bedetermined by your level of fitness.Your workout should increase the number of timesyour heart beats to about 60 percent to 80 percent of its maximum rate.

y During cool down, you should reduce your pace slowly so that your heart rate andblood pressure decrease slowly.This is the final phase of your workout.


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4.4. A proper exercise programA proper exercise programy Effective Exercise

y Walking (low intensity)

This is one of the best beginning cardio workout routines that you can begin.You willliterally walk the extra kilos off of your body and feel noticeable improvements in yourdaily life.With walking you have the benefit of choosing the environment and theintensity.You can walk indoors on a treadmill, in place, outdoors, up hills, malls virtuallyanywhere and anytime.

Walking 4-6 km/h for 45 minutes will burn anywhere between 155-452 calories.

Walking uphill for 45 minutes at a brisk pace can burn 452-686 calories.

Noticeable health improvement within a few days.

y Calisthenics (low intensity) (a system of) simple physical exercises that are done to makethe body firm, able to stretch easily and more attractive

You can combine the calisthenics you like the most and create a fun, action packed,calorie burning, weight losing workout anyplace. Better yet you will work your entirebody. Some examples of calisthenics are: jumping Jacks, sit-ups/crunches, weighted cableball crunches, side bridge, pelvic thrust, v-ups, jack knives, air bike, and push ups to name

a few.When performed vigorously for a 15 minute time frame will burn 76-137 calories.

Effective results are increase in endurance and strength.

Muscle toning Improved agility and coordination


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5.5. Before starting an exercise program, youBefore starting an exercise program, youshould heed some basic principles:should heed some basic principles:

y Be sure to check with your

physician. Most people who wish to start

a gradual, sensible exercise program do

not need to see a doctor before they start.

However, if you have a health problem like

high blood pressure, if you have pains or

pressure in the chest or shoulder area, if

you tend to feel dizzy or faint, if you getvery breathless after a mild workout, or if

you are middle-aged or older and have not

been active, check with your doctor first.

y Choose an activity that you enjoy. If

you do not like what you are doing, you

probably will not stick with your program.

And remember, light activities, if done daily,can help you become more fit. Physical

activity can be fit into your daily routine in

small but important ways: take a walk at

lunch or after dinner, use the stairs instead

of the elevator, get off the bus one or two

stops early and walk the rest of the way to

your destination, park farther away from

the store or office, ride a bike, work in theyard or garden, or go dancing.

y Build variety into your program. Aprogram that includes several fitnessactivities--for example, weight training onTuesdays and Thursdays, running onMondays and Wednesdays, and swimmingon Fridays and Sundays--will help maintainyour interest and will help you exercisedifferent muscle groups.

yTrain with regularity. Fitness iscumulative. Increased strength andflexibility result from regular physicalactivity. Sporadic exercise, especially ifintense, can result in injury.

y Soreness from an intense workoutshould not last more than 24 hours. Ifit does, you should re-examine how youare performing the activity and theintensity of your workout.Listen to yourbody; it will tell you if you are overdoing it.

y More is not necessarily better.Yourbody needs time to rest betweenworkouts.Try to alternate between hardand easy workouts.


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5.5. Before starting an exercise program,Before starting an exercise program,

you should heed some basic principles:you should heed some basic principles:y Heart Rate per minute

At rest

Immediately after exercise

One minute after exercise (recovery rate)

y

Possible points for measuring the heart rate are:x The ventral aspect of the wrist on the side of the thumb (radial artery).x The ulnar artery.

x The neck(carotid artery).

x The inside of the elbow, or under the biceps muscle (brachial artery).

x The groin (femoral artery).

x Behind the medial malleolus on the feet (posterior tibial artery).

x Middle ofdorsum of the foot (dorsalis pedis).x Behind the knee (popliteal artery).

x Over the abdomen (abdominal aorta).

x The chest (apex of heart), which can be felt with one's hand or fingers.However, it is possible to auscultate the heart using a stethoscope.

x The temple (superficial temporal artery).

x The lateral edge of the mandible (facial artery).

x The side of the head near the ear (basilar artery)


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6.6. Minimum Target Rate duringMinimum Target Rate during

exerciseexercisey There are a number of ways to calculate this

target heart rate.The American College ofSports Medicine recommends this formula:Subtract your age from 220 to determine

your maximum heart rate. Multiply thisnumber by 0.6 and 0.8 to arrive at yourtarget heart rate zone. For example, a 40-year-old's target zone would be 108 to 144beats per minute. However, if you haverespiratory or cardiovascular problems, yourrange may be lower; check with yourphysician first.


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6.6. Minimum Target Rate duringMinimum Target Rate during

exerciseexercisey Normal heart rates run from the low 70s per minute to the low 80s.The

more fit you become, the lower the resting heart rate is. Many cycling,running, or tri-athletes have resting heart rates in the low 50s per minute.The more t a person is the higher heart rate he can maintain and pushthe limits. One young cyclist was known to reach and maintain an exerciseheart rate of180 to 190 bpm and hold it there for as long as 20-30minutes at a time. His normal resting heart rate was also down around 49-

50 bpm.y Maximal heart rates vary with conditioning and age:

Age Poor condition FairCondition Good Condition

20 201 201 196

30 190 193 191

40 179 186 186

50 168 179 180

60 158 172 175

70 147 165 170

y A rate of 60-70 % is the recommended minimum level for the conditioningto occur.


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7. EXERCISE PROGRAM7. EXERCISE PROGRAM

Monday Tuesday Wednesday Thursday Friday

Type of exercise:

Duration:

Heart rate before:

Heart rate after:

Type of exercise:

Duration:Heart rate before:

Heart rate after:

Type of exercise:

Duration:

Heart rate before:

Heart rate after:

Type of exercise:

Duration:

Heart rate before:

Heart rate after:

Type of exercise:

Duration:

Heart rate before:

Heart rate after:


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Examples of ExercisesExamples of Exercises

y The lunge is a weight training exercise that is used to strengthen the quadriceps muscles,gluteal muscles and the muscles comprising the "hamstrings", the semitendinosus,thesemimembranosus, and the biceps femoris.A long lunge emphasizes the glutealswhereas a short lunge emphasizes the quadriceps.

To perform the lunge, the individual stands with their feet shoulder-width apart, and thensteps forward, landing with the heel first.The knee should be at 90 degrees and directlyabove the toes, not further (taking a shorter step can put added pressure on the knee).The motion is continued until the back knee is nearly touching the ground.The individual

then returns to his or her starting position by driving upward with the front leg.The lunge can be performed without weights (i.e., bodyweight). However, weight trainersusually seek to increase the difficulty using either dumbbells (held in each hand) ora barbell with weights on it (held atop the neck and shoulders).Advanced trainers mayfind that grip strength is an issue with the dumbbell lunge, and therefore prefer the barbelllunge.

As a variation, plyometric lunges (also known as split squat jumps or spotted dog) can beperformed by jumping explosively between lunge positions, with the feet swapping

positions at each jump.


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y A push-up, or in British English a press-up, is acommon calisthenics exercise performed in a proneposition by lowering the body using the arms. Push-upsexercise the pectoral muscles and triceps, with ancillarybenefits to the deltoids, serratus

anterior, coracobrachialis and the midsection as a whole.Push-ups are a basic exercise used in civilian athletictraining or physical education and commonly in militaryphysical training.They are also a common form ofpunishment used in the military or in school sport.


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y Leg raise is a strength training exerciseused for strengthening the abdominalmuscles and hips.To do leg raiseswithout equipment, lie on the floor onyour back. Keep the lower back incontact with the floor and place handsto sides or under lower back forsupport.Lift legs upward as far as

possible.Lower down to startingposition slowly and with control. Makesure back stays flat on floorand abdominals are tight.The exercise iseasier if legs are bent, harder if legs arestraight. Leg raises can also beperformed hanging onto an overheadbar.These are known are hanging legraises and are more challenging than

lying leg raises


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y The dip is an exercise usedin strength training. Normal,shoulder-width dips primarilytrain the triceps, with majorsynergists being the anteriordeltoid, the pectoralis muscles

(sternal, clavicular, and minor),and the rhomboid muscles ofthe back (in that order).Widearm training places additionalemphasis on the pectoralmuscles, similar in respect tothe way a wide grip bench

press would focus more onthe pectorals and less on thetriceps.


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y A crunch begins with lying face up on the floor with knees bent.Themovement begins by curling the shoulders towards the pelvis.The handscan be behind or beside the neck or crossed over the chest. Injury can becaused by pushing against the head or neck with the hands. Unlike the sit-up, when performing a crunch the lower backshould not leave the floor.This is said to eliminate any involvement by the hip flexors, and make thecrunch an effective isolation exercise for the abdominals.The difficulty of

the crunch can be increased by lying on a declined bench and/or holding aweight on the chest or behind the head.

y The sit-up is a strength training exercise commonly performed with theaim of strengthening the hip flexors and abdominal muscles. It begins withlying with the back on the floor, typically with the arms across the chest orhands behind the head and the knees bent in an attempt to reduce stress

on the back muscles and spine, and then elevating both the upper andlower vertebrae from the floor until everything superior to the buttocks isnot touching the ground. Some argue that sit-ups can be dangerous due tohigh compressive lumbar load and may be replaced with the crunch inexercise programs


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PledgePledge

y

I,Master Guide, hereby pledge that withGods help I will adhere to this fitness

plan for a minimum of3 months and I will,God willing, make exercise a part of mylifestyle until I meet my Maker or mygrave which ever comes first.

Signed:


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THE ENDTHE END

Physical Fitness Honour 270112

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