Physical FitnessPhysical Fitness

Health 10Mr. Behe

Physical Fitness•Definition: The ability to perform physical activity and to meet the demands of daily living while being energetic and alert

•What are some daily physical activities that you do?

Two Types of Exercise:Aerobic vs. Anaerobic•Aerobic – Activity in which large amounts of oxygen are

required continually for an extended period of time (30 minutes or more)• ex. Running, biking, swimming for distance, fast walking, jump

roping, using a elliptical machine, high impact step climbing

•Anaerobic – activity in which the body’s demand for oxygen is greater than what is available during exertion (30 seconds or less)• ex. Weight training, burpees, kettle bell swings, freestyle sprints

in the pool (25 yrds), sprinting in track, bench pressing

• Increase resistance = muscular strength • Increase repetitions = muscular endurance

Aerobic Exercise:•Benefits•Reduce injury•Improve body composition•Improve cardiovascular health•Improve tone, appearance and self-esteem

•Myths•Makes you tired•Takes too much time•All exercises give you the same benefits

Anaerobic Exercise:•Benefits•Reduce injury•Increase strength in bones, tendons & muscles•Improve tone and appearance •Increase self-esteem

•Myths•Decrease flexibility•Reduces coordination

5 Components of Physical Fitness•Cardiorespiratory Endurance•Muscular Strength•Muscular Endurance•Body Composition•Flexibility

Benefits of exercise depend on the F.I.T.T. Principle•Frequency – how often (3-5 days a week)

• Intensity – how hard (70-85% of Max. HR- Trained Athlete or 50-70%- Untrained)•220 – your age = Maximum Heart Rate (MHR)

•Time – How long (20 – 40 minutes)

•Type – What kind (aerobic vs. anaerobic)

Work within your target heart rate zone

Cardiorespiratory Endurance •Definition: The ability of the heart, lungs and blood vessels to send fuel and oxygen to the bodies tissues during long periods of vigorous activity

•Measured by: The 1 mile run/walk, 3-minute step test

http://link.brightcove.com/services/player/bcpid1418565565?bctid=23207933001

https://www.youtube.com/watch?v=wL6fJ0QTzhQ

Benefits of Cardio-respiratory Endurance •Helps your heart and lungs function more

efficiently• Increases your metabolic rate• Increases your number of antioxidants• Improves insulin sensitivity• Improves the muscles ability to use lactic acid• Improves the function of the immune system

Benefits (continued)Increases HDLs and decreases LDLs•Decreases chance of colon cancer•Improves psychological well-being

•F = 3 x 5 times per week•I = 220-age =(Max HR); x 75%•T = 20 min. or more•T = Aerobic activities (running, biking,…)

•https://www.youtube.com/watch?v=JjVsTG5_jU0

Muscular Strength•Definition: The maximum amount of force a muscle can produce in a single effort

•Measured by: How much weight you can lift one time

Muscular Endurance•Definition: The ability of muscles to work over a long period of time without fatigue

•Measured by: Sit-ups, push-ups and pull-ups

http://www.youtube.com/watch?v=uO_jfEk-adw

Benefits of Muscular Strength and Endurance

•Help to perform everyday tasks•Help maintain correct posture•Reduces the risk of being injured•Improves body composition by (+) muscle mass and (-) body fat•Improves self-image•Keeps bones dense and strong

Muscle strength and endurance con’t

F.I.T.T. Principle F = 2 x 4 times per weekI = 8-12 reps, 3 sets

more weight = strengthmore reps = endurance

T = 8-12 reps, break between setsT = anaerobic activities

resistance exercises

Body Composition•Definition: The percentage of fat, lean muscle,

connective and supportive tissue

•Measured by: Weight charts, Electronic body fat analyzer, skin calipers (more areas measured the better – at least 5), hydro-static weighing

Chest•Teen Boys – 10-22% Belly (abs)

Teen Girls – 15- 27% Thigh (quad)

TricepsHip

Benefits of Good Body Composition•Reduces risk of obesity•Reduces risk of heart disease•Reduces the risk of developing diabetes•Improves appearance and self-image•Reduces the risk of having a stroke•Reduces the risk of developing high blood pressure

Body Composition Con’t

F = 3 x 5 days per weekI = work at target heart rateT = time depends on intensityT = aerobic activities

Flexibility

•Definition: The ability to move a body part through a full range of motion.•Dynamic stretching is defined as "actively moving a joint through the range of motion required for a sport."•Static stretching refers to holding a stretch with no movement.

Benefits of Good Flexibility

•Improves quality of life•Prevents and relieves symptoms of arthritis•Prevents injuries to muscles and joints•Improves performance in sports

Flexibility

•Dynamic Stretch•F = prior to any physical activities•I = between light to moderate effort•T = 5 to 10 minutes•T = aerobic activities

Flexibility con’t

Static StretchF = 2 x 3 times per weekI = hold each stretch for 30 sec. x 3-5T = 15 – 30 min. (Hit all major joints)T = Static Stretching-Stretch to a pull is felt and the hold

Performance Related Fitness Components•Agility•Balance•Coordination•Power•Reaction Time•Speed

Performance Related Fitness

Agility – ability to change position of the body rapidly and maintain control

Balance – ability to assume or maintain any body position with control and stability

Coordination – ability to combine vision or other senses with movements of the body

Power – ability to do strength performance quickly, combining factors of strength and speed

Reaction Time – Amount of time it takes to get moving once you need to move

Speed– time it takes to perform a movement

Other Types of Exercise•Isometric – Exercise involving muscular strength with little or no movement of the body part• Example: Pushing against wall

•Isotonic – Exercise involving muscular contraction with movement•Examples: Push-ups, pull-ups, weight lifting, etc.

Other Types of Exercise Cont.

•Isokinetic – Exercise involving muscular strength, muscle endurance and flexibility with movement through an entire range of motion

•Examples: Pushing or pulling against a hydraulic lever: Cybex machines, nautilus equipment

Principles of Training: Improving the operating efficacy of the body

•Overload Principle – Operating at a level above which is normal, thus forcing the body to adapt and function more efficiently•Principle of Progression– Gradually increasing the amounts of exercise to improve your fitness•Principle of Specificity – Different kinds of exercises work on different areas of fitness

Need for Physical Activity•Muscle Building•Cardiopulmonary Condition•Sedentary Society•Weight Control•Emotional Release

Fitness for Life•Ways to increase physical activity•Daily Routine•Job Related•Formal Act•Warm-up•Exercise•Cool Down

•Recreation

Fitness for Life Continued

•How to Maximize Success?• Progress slowly• Variety• Goals• Keep charts• Safety• “Buddy System”

•Benefits of Fitness•Feel better about

yourself•Blood vessels dilate•RBC carry more O2•Lower resting HR•Muscle tone•Decrease heart

disease