Physical Physical FitnessFitness

LE - 1202LE - 1202

Four Common Four Common ActivitiesActivities

•RunningRunning•SwimmingSwimming•CyclingCycling•Weight TrainingWeight Training

TriathlonTriathlon ? ? (men & women)(men & women)

•Three Activities :Three Activities :•RunningRunning•SwimmingSwimming•CyclingCycling

RunningRunning•Burns large amounts of Burns large amounts of

fat fat•Develops large muscles Develops large muscles

on back of legson back of legs•Develops Cardiovascular Develops Cardiovascular

System System

SwimmingSwimming•Develops Upper BodyDevelops Upper Body•Develops Develops Cardiovascular Cardiovascular SystemSystem

•Burns A Lot Of FatBurns A Lot Of Fat

CyclingCycling•Burns A Lot Of FatBurns A Lot Of Fat•Develops Develops Cardiovascular SystemCardiovascular System

•Develops Upper Leg Develops Upper Leg Muscles (thigh)Muscles (thigh)

Weight Weight TrainingTraining•Develops Muscle Develops Muscle

DefinitionDefinition•Develops Strength in Develops Strength in

Muscles , Tendons , and Muscles , Tendons , and LigamentsLigaments

•Helps To Prevent Helps To Prevent InjuriesInjuries

Physiology Of TrainingPhysiology Of Training

Five Factors:Five Factors:

•IntensityIntensity•DurationDuration•FrequencyFrequency•ProgressionProgression•SpecificitySpecificity

IntensityIntensity•The Speed of the The Speed of the WorkoutWorkout

•Aerobic : With OxygenAerobic : With Oxygen•Anaerobic : Without Anaerobic : Without OxygenOxygen

DurationDuration•Length of a workoutLength of a workout•Limited by TimeLimited by Time•Benefits of a Long Benefits of a Long Workout ?Workout ?

FrequencyFrequency

•At least At least 33 times a times a weekweek

•Once during classOnce during class•Twice on your own Twice on your own or PT Teamor PT Team

ProgressionProgression• Increase in Intensity Increase in Intensity

(speed)(speed)• Increase in Duration Increase in Duration

(length)(length)•Results :Results :

Improved Physical Improved Physical ConditionCondition

SpecificitySpecificity

•363363 Muscle GroupsMuscle Groups

•All need to be All need to be DevelopedDeveloped

•Plan Workout Schedule to Plan Workout Schedule to include all muscle groupsinclude all muscle groups

Parts Of A Parts Of A WorkoutWorkout

•Warm-UpWarm-Up•ExerciseExercise•RecoveryRecovery

Warming UpWarming Up•Stretching MusclesStretching Muscles•Loosening JointsLoosening Joints•Raise body temp. Raise body temp.

(100-101)(100-101)•Hormones Direct Blood Hormones Direct Blood

Flow to Active MusclesFlow to Active Muscles

Main Exercise Main Exercise ActivityActivity

•Heart Rate Heart Rate Calculation: 210 - age Calculation: 210 - age = max heart rate= max heart rate

•Target Range: 65-85 Target Range: 65-85 percentpercent

•Perceived ExertionPerceived Exertion

Second WindSecond Wind•Initial Pains Go AwayInitial Pains Go Away•Breathing Rhythm Breathing Rhythm AdjustsAdjusts

•Running Becomes Running Becomes EasierEasier

Third WindThird Wind•A Feeling Of EuphoriaA Feeling Of Euphoria•Neurochemical Neurochemical Transmitters block Transmitters block sensation of painsensation of pain

•EndorphinsEndorphins

F a t i g u eF a t i g u e•Lack of nutrients Lack of nutrients (oxygen)(oxygen)

•Lactic Acid buildupLactic Acid buildup•Relaxing unused Relaxing unused muscle groups delays muscle groups delays fatigue fatigue

R e c o v e r yR e c o v e r y•Cool Down SlowlyCool Down Slowly•W A T E RW A T E R•R E S T ( 8 hours / night )R E S T ( 8 hours / night )•N U T R I T I O NN U T R I T I O N•Normal Recovery : 24 hoursNormal Recovery : 24 hours

Q U E S T I O N SQ U E S T I O N S

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