Fitness & You

To have total fitness, you need to take into the 5 areas of fitness. These are the areas that affect your overall health and well-being.

1. Cardiorespiratory Endurance: the ability of the heart, lungs, and blood vessels to utilize and send fuel and oxygen to the body’s tissues during LONG periods for moderate to vigorous activities (Ex-Distance Running)

2. Muscular Strength: the amount of force a muscle can exert. (Ex-Bench Press Max)

3. Muscular Endurance: the ability of the muscles to perform physical tasks for a long period of time. (Ex-Reps of 10)

4. Flexibility: the ability to move a body part through a full range of motion. (Ex. Sit and Reach)

5. Body Composition: the ratio of body fat to lean body tissue, including muscle, bone, eater, and connective tissue. (Not BMI)

Exercise- purposeful physical activity that is planned, structured, and repetitive. The exercise improves or maintains personal fitness.

You can choose from many different PA’s to improve your fitness level, but most fall into one of two categories:1. Aerobic Exercise: any activity that uses large

muscle groups, in rhythmic in nature, and can be maintained continuously for at least 10 min.

2. Anaerobic: involves intense short bursts of activity in which the muscles work so hard that they produce energy without using oxygen.

- Examples: Running/Sprinting the 100 meter dash, lifting weights.

Sedentary Activities: Do infrequently- Ex/ watching TV, playing video games, talking on the phone.

Flexibility Act.: 2 or more days per week – Ex/ side lunge, step stretch, yoga, Pilates

Anaerobic Act.: 2-3 days per week- Ex/ weight lifting

Aerobic Act: 3-5 days per week- Ex./ cycling, running dancing, basketball

Moderate-Intensity Act.: 30 min. per day- Ex/ walking, climbing stairs, walking the dog

Keep in mind these things when you choose the activities that you want to do:

Cost (Membership?) Where you live (Weather?) Your level of health (Ex. Asthma?) Time and place (Realistic?) Personal safety Comprehensive planning- activities that

address all 5 areas of health-related fitness.

All effective fitness programs are based on these 3 principles:

1. Overload-working the body harder than it is normally worked.

2. Progression- gradual increase in overload necessary to achieve higher levels of fitness.

3. Specificity- indicates that particular exercises and activities improve particular areas.

To gain the most benefit from an exercise program, you’ll want to include 3 basic steps for each activity.

1. Warm-up: an activity that prepares the muscles for work.

2. Workout: part of an exercise program when the activity is performed at its highest peak.◦ To be effective, the activity needs to follow the

F.I.T.T. formula-frequency, intensity, time, type of exercise.

Frequency ...refers to the frequency of exercise undertaken or how often you exercise.

Intensity ...refers to the intensity of exercise undertaken or how hard you exercise.

Time ...refers to the time you spend exercising or how long you exercise for.

Type ...refers to the type of exercise undertaken or what kind of exercise you do.

3. Cool-Down: an activity that prepares the muscles to return to a resting state.

Resting Heart Rate- the number of times your heart beats in one minute when you are NOT active.

A person of average fitness has a resting heart rate of about 72 to 84 beats per minute.

1) What does FITT stand for? 2) What does OPS stand for? 3) Name the 2 locations to take your pulse. 4) What are the 5 Health Components?

Turn to page 84 to find your target heart range.

Next time you are relaxing watching TV take a minute and take your heart rate. Be sure that you have been sitting down for at least 20 minutes. This will be close to your resting heart rate.

Training and Peak Performance Training Program- a program of formalized

physical preparation for involvement in a sport or another physical activity.◦ Talk about your training program…

What you eat and drink is an important part of training program.

Foods provide the energy necessary for peak performance.

Equally important is hydration- taking in fluids so that the body functions properly.

When you are adequately hydrated you are more alert and focused, your reaction time is faster, and your endurance is greater.

Sleep, which helps your body rest and reenergize, is also essential for a training program.

Getting too little sleep can disrupt your nervous system, causing slowed reaction time, lack of concentration, and forgetfulness.-Would you attempt to play a contact sport knowing that the rest of your team is going off of 2 hours of sleep??

Anabolic Steroids- synthetic substances that are similar to the male hormone testosterone.

• Let me be clear: while anabolic steroids can enhance certain types of performance or appearance, they are dangerous drugs, and when used inappropriately, they can cause a host of severe, long-lasting, and often irreversible negative health consequences.

• These drugs can stunt the height of growing adolescents, masculinize women, and alter sex characteristics of men.

• Anabolic steroids can lead to premature heart attacks, strokes, liver tumors, kidney failure and serious psychiatric problems. In addition, because steroids are often injected, users risk contracting or transmitting HIV or hepatitis.

Safety should be a major concern when you practice sports or other physical activities.

You can reduce your risk of injury by: Visiting a doctor and receive a health screening- a

search or check for disease or disorders that an individual would otherwise not have knowledge of.

Use proper safety equipment Play at your skill level Warm-up and cool-down properly Obey all rules and restrictions

With any activity that involves movement, there is a risk of accident or injury. Be cautious and smart about your exercise.

Two concerns during hot weather exercise are dehydration, or excessive loss of water.

Avoid outdoor activities when the temperatures are very high.

Many hot weather health problems are related to overexertion- over working the body.

Symptoms are: clammy skin, dizziness shortness of breath, and nausea

Heat Cramps- muscle spasms that can result from loss of large amounts of salt and water through the body.

Continuing to exercise with symptoms of heat exhaustion and dehydration can lead to Heat Stroke- condition in which the body loses the ability to rid itself of excessive heat through perspiration.

Heat stroke can be deadly. If you or someone you know are suffering from heat stroke they may collapse suddenly. Call 911 immediately and then move them to a cool place and sponge him or her with cool water until help arrives.

Frostbite- a condition that results when bpdy tissue becomes frozen.

Hypothermia- a condition in which the body temperature becomes dangerously low.

The usually occurs in cold weather, but it can also result form lengthy exposure to wind, rain, or from submersion in cold water.

Hypothermia requires immediate medical attention.

Muscle Cramp- is a spasm or sudden tightening of a muscle. (Charlie Horse?)

This usually happens from dehydration, tired muscles, or overworked muscles.

STrain- is a condition resulting from damaging a muscle or Tendon.

Sprain- injury to the ligament surrounding a joint.

Minor injuries such as muscle cramps, strains, and sprains are easily treated.

Cramps can be relieved through a massage. Minor strains and sprain can be treated

using the R.I.C.E. method.R: restI: iceC: compressionE: elevation

Pain-especially extreme pain-may signal that you have a major injury.

If you experience extreme, numbness, hear a “cracking” sound during a fall seek medical help.

Major injuries include:◦ Fracture◦ Tendonitis◦ Concussion