Transcript Fitness

Physical Fitness / Activity for Life
Mr. Marshall
Health
Unit Overview
• Benefits of physical fitness
• Types of programs weights & cardio
• Develop your own fitness program
• Ways to avoid & treat injuries
• Supplements & Steroids
• Importance of sleep
What is physical Activity?
• Any form of movement that causes your
body to use energy
Physical fitness
is the ability to carry out daily tasks w/out
getting out of breath, sore or overly tired.
Benefits of physical activity
• Benefits can last a life time
• Increases your physical health
• mental & emotional health
• social health
Physical Benefits for the bodies
systems
• Cardiovascular System
• Strengthens the heart muscle
• Respiratory System
• You can breathe in larger amounts of air
• Nervous System
• Can improve your reaction time
Physical Benefits Cont.
• Decreases risk of heart disease
• Decreases risk of stroke
• Decreases risk of some cancers
• Increases life for smokers
• Protects against osteoporosis
• Strengthens immune system
More Benefits
• Keeps cholesterol levels down!
• Lowers LDL’s – low density lipoproteins
• Increases HDL’s- high density lipoproteins
• Keeps blood vessels healthy & Strong!
• Keeps blood pressure down!
• Helps Maintain good ratio of muscle & Fat
• Increases metabolic rate (Metabolism)
• Muscle mass increase metabolism
Mental Benefits
• Increases feel good chemicals
• Endorphins
• Serotonin- lack of associated w/
depression
• Decreases stress & anxiety
• Increases mental alertness
Social Benefits
• Friends
• Help Relationships
• Team building
• Better employees
(Notes I. see page 1 & 3)
5 principles/components of Fitness
1.
2.
3.
4.
5.
Cardio-respiratory endurance
Flexibility
Muscular strength
Muscular endurance
Body composition
Cardio-respiratory endurance
• Ability of your heart, blood vessels, lungs,
& blood to deliver oxygen and nutrients to
your body during activity.
• Jogging
• Running
• Biking
• Inline skating
Flexibility
• Ability to move the joints through a full
range of motion.
• Promotes health of bones, muscles,
tendons & ligaments
• Helps prevent injuries
• Increases athletic performance
Muscular Strength
• Amount of force a muscle can exert.
• Lifting weights, your own body weight,
bands.
• Popular test for strength
• Squats, bench, deadlift, cleans
• 1 rep max is dangerous
• no need to do do 5 reps and see a max
chart to determine your maximum.
Muscular endurance
• Ability of the muscles to keep working
(contracting) over a given amount of time.
• Push ups
• Sit ups / crunches
• Pull ups
• tests of m endurance
Body Composition
• Ratio of lean body tissue muscle & bone to
body fat tissue.
• Body fat increases with age as muscle
mass decreases.
• Women naturally have more fat tissue
than men
• “A 6 Pack is made in the kitchen”
So when designing a fitness a program
make sure to it works on all 5
components/principles of Fitness
1.
2.
3.
4.
5.
Cardio-respiratory endurance
Flexibility
Muscular strength
Muscular endurance
Body composition
II. Principles of Training/
Exercising Aerobically
• F IT Principle
• F = Frequency how often 3 x week
• I = Intensity How intense moderate
• T = 30 min
• Choose fun exercises & vary them.
• Best is jogging, biking, elliptical, steps,
hills..etc
Training Anaerobically
• Short burst followed by rest period
• Jog/ run straights walk lengths.
• Sprint 40 yards rest 30 secs to 60 secs
• Bike 4 min sprint 30 secs
• Do total of 20 minutes
• Lots of ways to vary. “Intervals (HIT)”
• Agility – changing directions of body
quickly. ie. Cone drills, speed ladder..etc
When working on cardiorespiratory endurance / fitness
• Take Heart rate- number of beats/minute
-can take for 60s or 30s x 2 or 15 x 4
• The maximum number of times your heart
can beat per minute is – Maximum Heart
RATE (MHR)
• It would be impossible to exercise at your
MHR for 20- 30 minutes….so we say you
should exercise at a pace of 60-80% of
you MHR.
• We call this 60-80% your Target Range or
Target Heart Zone(THZ)
• To receive the maximum amount of
benefits from exercise, make sure you are
in target heart rate zone(your
recommended range exercise for your
age.
Skill Related components of fitness
(see page 3 notes)
• Agility - ability to change body position quickly.
• Balance-the ability to hold a position
• Coordination-ability to use the right muscle
•
•
•
quickly
Power-ability to combine speed and strength
Reaction time- time it takes to move
Speed- ability to get somewhere in the shortest
amount of time.
3 Human Body Types
(see notes pg.4)
1. Endomorphs
- big person, round face, wide hips, big
bones, slow metabolism, high number of
fat cells
- DO circuits/ HIT Lift 3 x week & 5 – 7
days of Cardio
2. Mesomorphs
-muscular
person, wide shoulders,
small waist, athletic build, low body
fat, semi -fast metabolism.
- May need to do more cardio than
weights depending on goals
- Lift 3-4 x wk , cardio 3- 5 days wk.
3. Ectomorphs
– thin person, small muscles, low body fat, narrow hips,
shoulders, waist, extremely fast metabolism.
– weight training w/ Heavy weights & low reps most
beneficial to build the muscles. Depending on goals
– Lift 3 -5 x wk (body building routine) , cardio 3-4
days
Body Type affected by:
• Nutrition –” good calories in vs burn”
• Blood sugar level
• Exercise
• Muscle mass
• Age
• Genes
• Environment
Improving your Physical
fitness
Aerobic & Anaerobic exercise
Aerobic – any activity that uses large muscles
groups and can be maintained for at least 10 min.
•Walking
Running,
•biking, cross country
•skiing skating, racquetball,
•some sports depending on how you play
• Anaerobic – short bursts of activity in
which muscles work so hard they
produce energy w/out oxygen.
• Sprints
weightlifting
• Baseball softball football
• Some sports
– Soccer is both except goalie
– Basketball is both
– Tennis rallies are anaerobic match is
aerobic
Principles of weight training
(See
page 2 notes)
• Overload- muscles or heart must be
challenged- increase demands
• Progression- start slowly gradually
increase and increase in weight lifted/
reps/ time/ distance
• Specificity – do specific exercises to
your goals or sport
ie. To jump higher= jump train & run
sprints
Terms and proper techniques
• DOMS- Delayed onset muscle soreness
– Soreness due to exercise or new work out/
exercises.
– 24-72 hrs ; 2nd day happens often
• Lactic acid is a by product of muscles doing
work ie. Car = exhaust
Terms and proper techniques
• Range of motion- entire movement of a
joint- important to do full ROM
– Works the muscle & the muscular tendons
– You maybe able to squat 225 pounds but your
ligaments and tendons, back, core stabilizers
may not be able to.
– Work up to the weight, warm up progress
weekly.
Terms and proper techniques
• 2 types of muscular contractions
• Concentric- muscle shortens
• Ecentric- muscle lengthens
– ie bicep curls- which is concentric which is
eccentric?
Benefits of weight training
• Improves coordination & strength
– ie free weights vs machines
• Helps to burn body fat – muscle mass
increases metabolism
• Can you spot reduce, can you say I want
lose fast around my abs so I will do 1,ooo
sit ups?
Benefits of weight training
• Goals – accomplish , feel good
• Reduces injuries
– Functional training
Stages of a work out program
• Warm up
• Stretch or sports warm up
• Weight training / resistance 20 – 30 min
• Cardio – jog, bike, machines 20 – 30 min
• Cool down
• Stretch – very important for soreness!
Starting your own program
• Do you think you are healthy & fit?
• What can you do to get fit or become
more healthy?
• What area do you need to work on?
• How will you start your fitness program?
• Can you design your fitness program?
You know you are getting better
when you:
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•
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•
•
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•
You
You
You
You
You
You
You
You
feel stronger
feel less tired
can concentrate better
have more energy
feel more confident
deal better with stress
maintain a healthy weight
are happier with your life
Assessing Heart Rate
• Target heart rate –see hand out
• See gym activity
• Bring comfortable clothes & tennis shoes!
Remember to stay fit and have fun!
References
Information:
Kenneth H. Cooper. Fit Kids. 1999. Broadman &
Holman Publishers, Nashville, Tennessee
NASPE. Physcial Best Activity Guide. (2005) Human
Kinetics
Merki, Mary B., M. Cleary, B. Hubbard. Teen Health.
(2003) Glencoe/McGraw-Hill
Zakrajsek, D., L. Carnes, F. Pettigrew. Quality Lesson
Plans. (1994) Human Kinetics
Clipart and other images:
Google. com (images)
Microsoft Clipart and Media
Websites:
http://kidshealth.org/parent/nutrition_fit/fitness/ex
ercise.html