health ch. 4 fitness and exercises. fitness the ability of the whole body to work together to the...
Post on 18-Jan-2018
217 Views
Preview:
DESCRIPTION
TRANSCRIPT
HealthCH. 4 Fitness and Exercises
Fitness• The ability of the whole body to work together to the
highest level possible. • Includes Cardiovascular fitness, muscular strength,
flexibility, and your body’s fat to lean muscle mass ratio
Cardiovascular Fitness•Most important measurement of your fitness: the condition
of your heart• The ability to effectively pump blood and deliver oxygen and
remove CO2 from the body.
• Resting Pulse: taken in the morning, heart rate when the body is at its calmest• Cardiac Output: Volume of blood pumped by the heart in one minute• Stroke volume: volume of blood the heart pumps at each stroke• Blood Pressure: the measure of the resistance to blood flow in the
vessels and the efficiency of circulation
Cardiovascular Fitness Cont.
Muscular Strength• The ability to produce force against a resistance• Different muscle fiber types:• Type I- Enduring• Type IIa- Most powerful• Type IIb- Powerful, more enduring than IIb
• Strength increases with resistance training• Overload principle
Flexibility• The ability to elongate (stretch) the muscles•Can you touch your toes?•Plays a large role in pain reduction and injury
prevention
Fat VS. Lean Body Weight• Lean body weight: the amount of weight you weigh
without fat•Muscle weighs less than fat!•Muscular people weigh more, I can’t float in water….
Self Tests• Body image• Fat skin fold measurements• Body composition• Flexibility• Cardiovascular Test• Muscular Strength• Resting Heart Rate
Underwater Weighing
EKG• Electrocardiogram: Records the electrical impulses set off by
the heart
4.3 Principles of exercise•Objectives:• Aerobic Vs. Anaerobic• Overload, Progression, and Specificity• Exercise and Weight Control• Common Misconceptions
Aerobic VS. Anaerobic•Aerobic: With Oxygen• Ex: Running a mile, swimming a 500M race, Enduring
races• High demands from the circulatory and respiratory
systems• Benefits: Improved circulation, lower heart rate, healthier
blood pressure, stronger bones and muscles, better use of oxygen throughout the body, increased self esteem
•Anaerobic: Without oxygen• Ex: Sprinting, jumping, throwing, short duration and
powerful movements• High demand from muscular system• Benefits: Stronger bones and muscles, higher glycogen
stores within the muscles, coordination increase, higher self-esteem
Aerobic VS. Anaerobic
Overload, Progression, and Specificity
•Overload: putting a higher level strain on the body than what it is accustomed or conditioned to. Leads to strength increase and physical improvement
•Progression: adding to your exercise program over time in order to avoid immediate, excessive overload, burnout, or injury
• Specificity: Working specific exercises to reach a specific goal or to train for a specific position or sport
• **Cross Training: exercise routines that vary in goals. Such as mixing endurance training with power lifting (Ex: Crossfit)
Overload, Progression, and Specificity
Common Misconceptions• Exercise will make me hungry• If I weight train I will build bulky muscles• It doesn’t matter what I do as long as it is aerobic exercise• I have to be a good at a sport to be involved in exercise• Everyone at my age is able to do more than me, So I must
be out of shape• Exercise takes too much time
4-4 Choosing the Right Program• Personal Needs• Components of exercise• Type of activity• Intensity• Duration• Frequency•Maintenance•Motivation
Personal Needs•Muscular Strength•Weight Loss or Gain• Inches lost or gained• Competition•Overall physical well being• Improve specific health problems or injuries
• ***Goals- the necessities in advancing towards a level of success
Type of Activity• Rule One: do something you enjoy• Rule Two: Work with your gifts (genetics inclinations)• Rule Three: Work on an activity that will push you towards
your goals. Have a focused vision
Intensity• Target Heart Rate- possible starting point.•Max. HR= 220- your age•What percentage are you aiming for:• Higher the percentage 80%+ is for high intensity training• Shorter duration, more explosive, faster movements
• 60%-79%: moderate to mild training• Longer durations, less explosive, moderate speed of
movements
Duration•Depends on your intensity and specific training goal• If high intensity workouts (80%+ of MHR): 15-45
minutes of exercise should be suffice• If low intensity workouts (Under 80% of MHR): 30-90
minutes should be suffice
Frequency•1x a week to maintain, ideally•2-3x a week of a specific exercise or routine to build or
increase hypertrophy•Depends on type of exercise, intensity, duration, and
health outside of your exercise i.e. sleep, stress, medication, etc.• Should exercise 3-6 days a week• **Atrophy- Breakdown of muscle size and strength• **Hypertrophy- Build up of muscle size and strength
Maintenance• Exercise year-round• **Weekend Warriors• High risk of injury or demotivation
•Don’t just train for the summer to look good in that bathing suit. Make it a lifestyle!
Motivation• Set goals• Find a fitness partner• Don’t just exercise to look good. That won’t last.• Find something to train for!• Purpose of Personal Trainers• Athletes and competition- Training without a goal can
potentially burn you out• Reflect on your success and count your benefits and
“Gains”
4-5 Preventing Injuries• Strength Training for Injury Prevention •Warm-Up•Cool-Down
Types of Strength Training• Isometric- Muscle contracts but provides no movement. Ex:
Pressing against a wall• Isotonic- Muscle contraction against a fixed resistance. Full
range of motion for the muscle. Ex: bench press, squats, bicep curl• Isokinetic- Combination of isometric and isotonic. Muscle
contraction with the resistance changing with the amount of force applied to it. Full range of motion for the muscle.
Warm Up•1 degree increase in temperature allows 15 degrees of
increase in range of motion• You are not warmed up until you are at least sweating•Warm up typically takes about 10 minutes.•Warm up specifically to your sport or anticipated
activity• I’m batman!!!…. Joey Bofill was here
Cool Down• Exercising at a much lower intensity (50-65%)•Allow the heart to properly decrease without
drastically dropping- this avoids passing, head aches, stiffness in muscles, cramps, etc.• This is the time to stretch (Static Stretching), not
before exercising
4-6 Fatigue and Sleep• Types of Fatigue• Physical Fatigue• Emotional Fatigue• Illness
• Sleep and Sleep cycles• Insomnia
Types of Fatigue•Physical Fatigue- Muscles become exhausted from
high work demand• Possible cramping and stiffness can occur
• Emotional Fatigue- Often results with tension, stress, frustration, fear, or boredom…. Today, we have renamed emotional fatigue with the clever name “School” or “Life” or “Joey is BATMAN!!!”
• Fatigue due to illness: expected when your body is fighting sickness.• Duration of fatigue from illness is different for every
sickness.• Fatigue may be felt one to two weeks, possibly longer,
after the symptoms of a sickness dissipate.
Types of Fatigue
Sleep•Primary state of healing and recovery. High influx of
hormones are released for growth, repair, and building.•Children and teens should receive about 10 hours of
sleep a night.•Adults: 7-9 hours• Elderly: 6+ hours• Possible to oversleep, which tends to be worse than slightly
sleeping less• The quality of sleep is more valuable than the quantity of
hours
Sleep Cycle• Stage One: Occurs after falling asleep. Everything
slows down and you can be easily woken up. Possible muscle spasms due to bursts of brain activity.• Stage Two: Brain waves in quick bursts. Eyes roll
slowly from side to side. Can still be woken up• Stage Three: Deep calm sleep. Brain waves are long
and slow. Muscles relaxed, heart rate slows, temperature and blood pressure drops.
• Stage Four: Deepest level of sleep. Large slow brain waves. Large slow brain waves. Breathing is even. Most nightmares and sleep walking take place at this time.•REM: Eyes dart back and forth, most dreaming takes
place here. Body almost in a paralyzed state while breathing and heartbeat are irregular
Sleep Cycle
Insomnia• Inability to go to sleep. • Things that may cause insomnia:• Electrical devices• Caffeine too close to bed time• Anxiety and worry• Stress• Excitement• Discomfort due to bed
Hints for Better Sleep•Winding down time• Exercise regularly• Balanced diet• Get up earlier• Consistent bed time• Avoid eating right before going to sleep• Avoid alcohol and caffeine• Prayer and devotion before bed to calm the mind• Avoid becoming dependent on sleeping pills, if possible• Avoid exercise right before going to bed
top related