The Facts of Fitness

Why bother exercising?

Improve your whole body fitness

Some exercises strengthen muscle while others improve flexibility.

Aerobic exercises help you heart, blood vessels, and lungs work more effectively.

Benefits of Exercise

More energy

Improved self- image

Weight control

Control over appetite

Higher endurance

Conditioned heart and lungs

Less tension

Stress management

Better ability to fall asleep

Less chance of injury

Toned muscles

Healthier cholesterol level

Quicker healing

Four Components of Fitness

Muscle Strength

Muscle Endurance

Flexibility

Heart and Lung Endurance

Muscle Strength

“Muscle power in a one time effort”

The maximum amount of work muscles can do in a single effort.

Muscle Endurance

“A group of muscles working together over a long period of time”

Ways to test endurance;

How many times you can repeat a movement within a given time. (ex. Push-up)

How long you can stay in a position for a given time. (ex. Plank, wall sit)

Flexibility

“The ability of muscles and tendons to relax and stretch easily”

Heart and Lung Endurance

Cardio-respiratory

“The ability to keep your body working harder and longer with less effort and fatigue.”

Aerobic and anaerobic:

Aerobic- activity done at a slower pace so the heart can supply oxygen to the working muscles.

Anaerobic- (without oxygen) The body uses oxygen stored in the muscles. (first 10 sec. of exercise) ex. The 100 yd. dash

Three specific factors affect the size and

strength of muscles.

1. DIEThttp://www.mypyramid.gov/

.

2. HEREDITY

FAST TWITCH MUSCLES

SLOW TWITCH MUSCLES

Fast twitch muscles- work rapidly but tire quickly

Slow twitch muscles- work for a long period of time without tiring

The number of muscle fibers are genetically determined; this number is not increased or decreased with training.

3. EXERCISE

• A conditioning program focusing on all four components of fitness will improve muscle tone

• If muscles rest too much = atrophy occurs• Strength and endurance can be lost in 2 or

3 weeks without exercise.

Steps to Begin a Fitness Plan

Are you in or out of shape?

Determine your goals.

Develop a program that meets your needs.

To Improve Your Fitness Level

Overload -train hard, increasing activity

Progression -continue to increase the length of the activity

Specifity -exercise those specific muscles that you need for a specific activity

THINK ABOUT…

How hard will you exercise?

During training athletes increase their workload by exercising harder and longer to be in shape when the competitive season begins.Build your routine gradually to prevent sore muscles, injury, or burnout Fitness level will start to improve after 2-3 weeks/

measurable improvements after 4-6 weeks

Figure out how intense your workout needs to be by determining target heart rate

THINK ABOUT…

How often will you exercise?

Exercising as little as 30 minutes a day, 3-4 times a week will improve fitness levels.

How hard will you exercise?

THINK ABOUT!

How long will you exercise?

Athletes need to take time to get into shape. General conditioning in all 4 areas of fitness begins 2-3 months before the athletic season. Drills and skills for the sport are practiced 4-6 weeks before the competitive season.

How hard will you exercise?

How often will you exercise?

Your workout should include 3 phases:5 minute warm up. (loosens tendons and

increases circulation)20 or more minutes of exercising at

target heart rate5 minute cool down. (relieves muscle

soreness and tightness)

THINK ABOUT!

Which muscles will you exercise?

Alternating workout days allows muscles to recover .Muscles fibers get larger during periods of rest between exercise.

How hard will you exercise?

How often will you exercise?

How long will you exercise?

REMEMBER!

An exercise program can be a fun addition to your week that doesn’t have to cramp your schedule. Do a variety of exercises, set realistic goals, and enjoy yourself.

Time for a tune up?