YOUR FITNESS PROGRAM

Chapter 3

WHAT IS PHYSICAL FITNESS???

The ability to carry out daily tasks easily and to have enough reserve energy to respond to unexpected demands placed upon you.

Breakfast: Three fried-egg sandwiches loaded with cheese, lettuce, tomatoes, fried onions and mayonnaise. Two cups of coffee. One five-egg omelet. One bowl of grits. Three slices of French toast topped with powdered sugar. Three chocolate-chip pancakes.

Lunch: One pound of enriched pasta. Two large ham and cheese sandwiches with mayo on white bread. Energy drinks packing 1,000 calories.

Dinner: One pound of pasta. An entire pizza. More energy drinks.

Nauseous yet?So if you want the body of

an Olympian, you need to eat as much as a 500lb man.  Oh, and there’s also that part about swimming for 5+ hours a day plus weight training and cardio, but that’s like…optional (sorta).

BENEFITS OF PHYSICAL FITNESS

Reduces chances of acquiring disease (cardiovascular illnesses...obesity)

Allows you to be more active and capable at any age

Higher energy levels for longer periods of time

Improves posture

THREE BASIC COMPONENTS OF FITNESS

Flexibility

Muscle Strength and Endurance

Heart and Lung Endurance

Complete the Personal Health Inventory on Pg. 45

FLEXIBILITY

Range of movements of the joints– Is difficult to measure because it is different for each joint

Assed By:– The Sit and Reach Test

CAUTION: Do light stretching first and then avoid quick, jerky movements

MUSCLE STRENGTH AND ENDURANCE

STRENGTH greatest amount of work your muscles can do at a given time

– Assessed By: Standing Broad Jump

ENDURANCE how well a group of muscles can keep performing over a period of time without causing fatigue

– Assessed By: 1 Minute Sit-Up Test

What are other things that can measure these aspects of health?

HOW DOES BEING FIT AFFECT YOUR WELLNESS TRIANGLE?

People who are generally fit are more confident

because they are physically, mentally

and socially

prepared to

meet what

lies ahead

(cont.)

Reduces chronic fatigue Reduced stiffness Improves coordination Improves reaction time Improves Respiratory System Improves Circulatory System

RESPIRATORY SYSTEM

LUNG CAPACITY – The amount of air that you can take in with a

single breath.– Decrease the amount of oxygen needed for work

as your fitness level

increases

Air Pollution

(cont.)

CIRCULATORY SYSTEM

The heart pumps blood more effectively

Every extra pound of fat requires 200 miles of additional capillaries...

What kind of stressdoes that put on theheart?

WEIGHT CONTROL

1 out of every 3 people is considered to be overweight (BMI)

CALORIES the energy value of food

BASAL METABOLISM – The minimum amount of energy required to keep up the life

processes of your body Digestion, heat regulation, muscle upkeep...etc

What is the relationship of exercise to basal metabolism and howdoes it affect weight control?

- Oxygen and Exercise graph

CALCULATE BASAL METABOLIC RATE

Your weight (lbs) / 2.2 = Weight in (kg) MALES

– Weight (kg) x 24 = Basal Calories FEMALES

– Weight (kg) X 22 = Basal Calories Estimate activity level: Activity Calories

– 20% = Very Sedentary– 30% = Sedentary– 40% = Moderately Active– 50% = Very Active

Basal Calories + Activity Calories + 10% for body needs = BMR

Sedentary Lifestyle

A person who is not active.

Exercise throughout the day. HOW?

BURNING CALORIES(Every 10 minutes)

Sitting quietly (11 calories) Playing Piano (20 calories) Dancing (26 calories) Walking (41 calories) Playing Tennis (55 calories) Climbing Hills (61 calories) Swimming (78 calories) Running (97 calories)

Lifetime Sport

Make fitness a part of your life. Any activity that can be done throughout your

lifetime.

APPETITE AND EXERCISE

Actually slows the appetite– Hunger occurs when Blood Sugar Levels drop

Regular exercise will stabilize Blood Sugar Levels

Muscles begin using more fat than sugar for their fuel– Glucose– Fat– Protein

RECUPERATION

Restoring Yourself– Builds a resistance to disease– Repair muscles and the body at a faster rate

MENTAL BENEFITS OF EXERCISE

Release tension, anger, frustration, relaxation

Releases natural antidepressants (endorphins)

Increase blood flow to the brain– Are able to think more clearly

GAINING AND LOSING WEIGHT

1 LB = 3,500 Calorie

– If you take in more calories than you expend you will gain weight

– If you take in less calories than you expend you will lose weight

EXERCISE

3 Questions to Ask Yourself

– What Should I Do?

– When to Exercise?

– Basic Program Set-Up?

WHEN TO EXERCISE?

Regular time each day (get into a routine) Do not exercise on a full stomach

– Blood gets diverted to the muscles which deprives the stomach of oxygen

Page 61 Activity Triangle...draw your own Activity Triangle using the 6 categories

The Activity Triangle

Lifestyle Activity

RecreationalAerobic Exercise

Leisure Activity Flexibility and Strength

Rest and Inactivity

WHAT SHOULD I DO?

Exercises appropriate for your location Available facilities Weather Physical limitations or problems Types of exercise

– Isometric– Isotonic– Isokinetic– Anaerobic– Aerobic

ISOMETRIC EXERCISE

Muscle contractions with little or no movement of the body part being stressed

– Using muscle tension to build strength– Ex: Pushing against a wall...pressing your palms together

* Think of METRIC it has an “M” (muscle)

and a “T” (tension)

ISOTONIC EXERCISE

Repeated movements using weights– Free weights or weight machines– Body could be used as the weight

EX: Pull-ups, Sit-ups, Push-ups

Most common form of weight training exercise

Think Iso-TON-ic......weights weigh a “TON”

ISOKINETIC EXERCISE

Resistance by muscular effort that moves at a fixed speed.

– Increases flexibility as well as improving muscular strength– Used mainly in Physical Therapy– Ex: Biodex and Cybex machines (hydraulic levers)

Biodex Video

List 5 different exercises for Isometric and Isotonic Exercise

ANAEROBIC EXERCISE

Does not require the body to increase it’s use of oxygen

Is an intense burst of activity that the muscles work so hard that they can produce energy without using any oxygen– Ex: Weight training to build particular muscle

group...sprinting...resistance training

AEROBIC EXERICSE

Non-stop vigorous activity (for at least 20 minutes)

– Body has a greater demand of oxygen Due to increased heart rate...oxygen is sent to the

muscles for energy to do the work

– Ex: Walking...Jogging...Cycling...Swimming Cardiovascular activities

BASIC PROGRAM SET-UP

Warm-Up

Work-Out

Cool-Down

REMEMBER: For muscles to keep getting stronger you need to gradually increase how often, how hard and how long you use a particular muscle group

WARM-UP

Prepares muscles for the work that is to come– To do this you must first raise your body

temperature– Second, stretch large muscles slowly and

smoothly Increases elasticity (prevents injury)

– Third, perform intended activity at a slow rate for about 5 minutes

WORKOUT

F.I.T. Formula

– F = Frequency

– I = Intensity

– T = Time

FREQUENCY

How often you do the activity each week– Should be 3-4 times per week with 1-2 days in

between Don’t work the same muscle group two days in a row

INTENSITY

How hard you work out

TIME

How much and how long you work out for– Aerobic 20-30 minutes working at your Target

Heart Rate– Weights Should take about 2-3 seconds to

lower the weight 1-2 Minutes rest in between each set

– 1 Set = 6-15 reps

– High repetition…low weight = toning– Low repetition…high weight = strength and bulk

COOL-DOWN

Gradually decrease the amount and intensity of the activity– 5 Minutes of slow activity– 5 Minutes of stretching– You are cooled down when you are within 20-30

beats of your Resting Heart Rate– Sudden stops will cause blood pooling in the legs.

This results in less blood flow to the brain Dizziness and Fainting

Monitoring Your Progress…Pg. 65Go over Ephedra and Natural Stimulants…Pg. 67

WHAT TO INCLUDE IN YOUR FITNESS PROGRAM

Goals

Plan Ahead

Select the Right Activity

Reward Yourself

GOALS

Need to be tangible and measurable– Short Term small goals

Length of Time you want to work up to Working up to working out regularly

– Long Term big goals Losing weight Improving your mile time

Activity Triangle Pg. 61

SELECT THE RIGHT ACTIVITY

Things to Consider:– Where you live– Your level of health– Your range of interests– Time and Place– Personal Safety– Comprehensive Planning…………– .

WHERE YOU LIVE

Land flat or hilly Temperature Activities available

Consider all the factors of where you live to better enable you to come up with a program that you can stick to!!!

YOUR LEVEL OF HEALTH

Take into account your physical health…illness (asthma), injury (knee problems) – These things will affect your ability to exercise so

you need to consider them when you develop your own plan

Could make it very difficult or impossible to achieve goals if you do not take these things into account…

RANGE OF INTERESTS

Pick activities that you enjoy doing!!!– It should be something enjoyable, not something

you dread

TIME AND PLACE

Take into account the time of day where you feel the best…if you are not a morning person, don’t plan to work out in the morning– This should be a time where you would be most

likely to stick to your goal of working out– Should become part of your daily routine!!!

PERSONAL SAFETY

You need to make sure that wherever you are, that you will be safe– If you include long distance runs in your routine…

make sure that you are not running somewhere with a lot of crime or that you could become injured

– Always let people know where you will be and how long you should be gone

COMPREHENSIVE PLANNING

Make sure that you address all the areas of personal fitness

– Muscular Strength– Muscular Endurance– Flexibility– Heart and Lung Endurance

EACH MILE THAT YOU WALK OR RUN WILL ADD 21 MINUTES TO YOUR LIFE AS WELL AS SAVE 0.24 CENTS IN MEDICAL COSTS …… FIGURE THAT OUT FOR 1 YEAR (AT LEAST 1 MILE EVERY DAY)

REWARD YOURSELF

Make sure that you reward yourself for achieving your goals– Small rewards for your short term and smaller

goals– Bigger rewards for your long term or bigger goals

CROSS TRAINING

Combining various exercise routines to work different body systems– Gives your body and mind a break– Makes exercise less monotonous – Will enhance your overall level of fitness

BASICS OF A SUCCESSFUL EXERCISE PROGRAM

You need to include:

– Overload

– Progression

– Specificity

OVERLOAD

Working your body harder than it is normally worked

Increase the number of repetitions for specific exercises…Increase the number of sets– Builds muscular strength and contributes to your

overall state of fitness

You need to work outside of your comfort zone or you will not make progress in your fitness level

PROGRESSION

A gradual increase in overload. This is necessary for achieving higher levels of fitness.

– When things become easy…increase the repetitions even greater than they were

SPECIFICITY

Particular exercises and activities improve particular areas of health-related fitness– Resistance training = muscular strength and

endurance….but not cardiovascular health

– This is going to be specific to your goals…cardiovascular health and strength are improved in different ways.

Just because you are working out the cardiovascular system, doesn’t mean that you are strengthening your leg muscles

TARGET HEART RATE

Range in which your heart rate should be during exercise for maximum cardiorespiratory endurance

HOW TO FIND TARGET HEART RATE

1. Find your RESTING HEART RATE by sitting quietly for 5 minutes.

2. Subtract your age from 220 to find your MAXIMUM HEART RATE. 220-age = MHR

3. Subtract your RESTING HEART RATE from your MAXIMUM HEART RATE

4. Multiply the result of step 3 by 85% and then 65%

5. Add your RESTING HEART RATE to the result for step 4…once for each percentage

6. The result is your TARGERT HEART RATE

BODY COMPOSITION

Your body is made up of:– Muscle– Fat– Bone– Organs

BMI

Body Mass IndexWeight (lbs) * 704.5

Height (inches)2

A BMI of:Below 18.5 = Underweight18.5 – 24.9 = Normal25-29 = Overweight30+ = Obese40+ = Morbidly Obese

PERCENT BODY FAT

Harmful for women to drop below 10-12%– Healthy Ranges

Men up to age 30 = 9-15% Women up to age 30 = 14-21%

Only 50% of people actually conform to weight charts…this means BMI is NOT accurate for 50% of the population!!!

Body Fat is a measure of success…not a scale

Read through Calipers…Hydrostatic Weighing…Bod-Pods…hand held devices

CALIPERS

Measure the thickness of folds of skin

Locate the proper location– Tricep– Bicep– Sub-Scapular (below shoulder blade on a 45 degree angle– Suprailiac (above the iliac crest – protrusion of hip on the front side of your waist…

horizontal to the bone)

Pull the skin out and place the jaws about ¼” from the pull fingers

Release the trigger (do not release the fold)– Read score when it stops creeping…will take a few seconds

Measure all 4 locations and write down the readings

Convert the readings and then average the conversions together to get your average body fat