fitness action plan. importance of fitness skill development power agility balance coordination...
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Importance of Fitness
Skill Development Power
Agility
Balance
Coordination
Reaction Time
Speed
Health Benefits Improve quality of
life
Cardiovascular Endurance
Strength
Muscular Endurance
Flexibility
Components of Fitness
Cardiovascular Fitness The ability of the heart, lungs and blood
vessels to efficiently circulate oxygenated blood throughout the body (organs)
Examples Running, walking, swimming, cycling
Muscular Strength The amount of force the muscles can exert in a
single effort
Examples Bench press, leg press,
Components of Fitness
Muscular Endurance The ability of the muscles to perform a
continuous effort without fatiguing
Examples Cycling, sit-ups, push-ups, curl-ups
Flexibility The ability of a joint to perform a full range
of motion
Examples Lunge, sit and reach, stretching, YOGA
What’s Right For Me Weak in Cardiovascular Endurance Aerobic Exercises
Weak in Muscular Strength Strength Training Exercises
Weak in Flexibility Yoga, Pilates
F.I.T.T Principle A process to follow to help individuals plan
a fitness regimen
F- Frequency How often you will exercise
Enough exercise to make positive improvements
Breaks- body needs time to rest and repair
F.I.T.T Principle I- Intensity
The amount of effort or work of exercise Enough to overload the body
Too much could result in injury
Measure using Heart Rate Low- Below 50% max heart rate
Moderate- Between 50-75% max heart rate
High- More than 75% max heart rate
F.I.T.T Principle T- Time
How long each individual session should last? Typically between 30-60 mins.
T- Type Cardiovascular
Endurance
Strength
F.I.T.T Principle
Suggestions Cardiovascular
F – 3-5 times per week
I – 60 – 85%
T – 30 – 60 mins
T – Brisk Walk
Strength F – 2 – 4 times per week
I – 70 – 85% max weight
T – (8-12 reps) x3
T – Full Body
Goal Setting
What’s realistic when setting fitness goals?
http://fox43.com/2014/09/05/get-fit-setting-fitness-goals/
Why is it important to rest? To give your body a chance to recover.
Smart Goals Specific
Every goal should be clearly defined
Example
I want to lose 20 pounds
Measurable Be able to clearly measure your progress
Know when goal is achieved.
Example Run 5km in 30 mins with no breaks
Smart Goals
Attainable You can attain any goal when you plan
steps in order to meet final goal.
What do you have to do to succeed?
Example, Go from running 5km in 35 mins to running
5km in 30mins with no breaks
Realistic Make the goals achievable
Lose 50lbs in one month (Realistic or not??)
Examples
Cardiovascular Short-Term Goal
Run 30 mins 3 times a week for 4 weeks.
Long – Term Goal Run 10km in under 60 mins by August 31st.