Transcript personal conditioning

Fitness for All
Personal Conditioning
Fitness and Health
 The word health is often associated only
with physical fitness, but there are other
components of health.
 FITNESS means “readiness”. Fit people
are better equipped than non-fit people.
 The level of fitness includes all aspects of
health and life.
 It affects physical, mental, and social
health.
What is Physical Fitness?
 Physical Fitness is
the ability of your
body systems to
work efficiently. A fit
person is able to
carry out the typical
activities of living,
such as work, and
still have enough
energy and vigor to
respond to
emergency situations
and to enjoy leisure
time activities.
Physical Activity and Exercise
 Physical activity is a
general term that
includes sports, dance,
and activities done at
work or at home, such
as walking, climbing
stairs, or mowing the
lawn.
 When people do
physical activity
especially for the
purpose of getting fit, we
say they are doing
exercise.
Value An Active Lifestyle
 Regular physical activity can do much to prevent
disease and illness.
 It can help you look your best (with proper nutrition,
good posture, and good body mechanics).
 Besides looking better, people who do regular physical
activity feel better, do better on academic work, and
are less depressed than people who are less active.
 Regular physical activity results in physical fitness
which is the key to being able to do more of things you
want to do and enjoy life.
 It allows you to be fit enough to meet emergencies and
day-to-day demanding situations.
 Being physically active can build fitness, which, in turn,
provides you with many health and wellness benefits.
Lifetime Fitness
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Step 1: Doing Physical Activity
Step 2: Getting Fit
Step 3: Self-Assessment
Step 4: Self-Planning
Step 5: Lifetime Activity
Step 6: Lifetime Fitness
Health - Related Physical
Fitness
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Cardiovascular fitness: the ability to exercise your entire body for long
periods of time.
Strength: the amount of force your muscles can produce.
Muscular endurance: the ability to use your muscles many times without
tiring.
Flexibility: the ability to use your joints fully through a wide range of
motion.
Body fatness – composition: is the percentage of body weight that is
made up of fat when compared to other body tissue, such as bone and
muscle.
• Cardiovascular fitness (also known as
cardiorespiratory fitness) is the ability of the
heart, lungs and vascular system to deliver
oxygen-rich blood to working muscles
during sustained physical activity.
• To improve your cardiorespiratory
endurance, try activities that keep your heart
rate elevated at a safe level for a sustained
length of time.
• The activity you choose does not have to be
strenuous to improve your cardiorespiratory
endurance.
• Start slowly with an activity you enjoy, and
gradually work up to a more intense pace.
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Walking
Jogging
Swimming
Bicycling
Weightlifting
Dancing
• Any activity that will elevate your heart rate!
• Muscular strength is the amount of force a
muscle or muscle group can exert against a
heavy resistance.
• The key to making your muscles stronger is
working them against resistance, whether
that be from weights or gravity.
• Weightlifting
• Calisthenics
• Plyometrics
• Any activity that will apply a force of
resistance!
• Muscular endurance is the ability of a muscle
or muscle group to repeat a movement many
times or to hold a particular position for an
extended period of time.
• Any everyday activity will increase
muscular endurance as long as they challenge
your muscles for a longevity of time.
• Many cardiovascular endurance exercises
will also benefit muscular endurance.
• However, please note that:
• Muscular endurance relates to your muscular
system whereas cardiovascular endurance
relates to your circulatory and respiratory
systems.
• Flexibility is the degree to which an
individual muscle will lengthen, or the range
of motion around a joint.
• Good flexibility in the joints can help
prevent injuries through all stages of life.
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Stretching
Pilates
Tai Chi
Yoga
Martial Arts
R.I.C.E.
Whenever there is any injury to bones, joints, ligaments
muscles or tendons, blood vessels will be damaged.
Broken blood vessels mean that blood leaks into tissues
around the injury. This will lead to swelling, bruising and pain.
To combat the effects of this,
you should follow the R.I.C.E
method of treatment:
R – Rest
I
– Ice
C – Compression
E – Elevation
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© Boardworks Ltd 2006
• Body composition is the amount of fat in the body
compared to the amount of lean mass (muscle, bones
etc.).
• Those with optimal body composition are typically
healthier, move more easily and efficiently, and in
general, feel better than those with less-than-ideal
body composition.
• Achieving a more optimal body composition goes a
long way toward improving your quality of life and
overall wellness.
• Any and every activity that will get you
moving, and elevate your heart rate is
absolutely beneficial.
• Stay active!
• And: Eat healthy!
BMI
http://www.cdc.gov/healthyweight/assessing/
bmi/
WEIGHT LOSS
Want to lose 1 pound of fat?
You need to burn -3500 calories to lose one
pound.
By taking in less calories and burning more
calories through exercise is how you lose weight
Physical activity is defined by its
duration, intensity, and frequency
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Duration is the amount
of time spent
participating in a
physical activity session
Intensity is the rate of
energy expenditure
Frequency is the
number of physical
activity sessions during
a specific time period
(e.g. one week).
Types of Physical Activity
Aerobic - light to vigorous-intensity physical
Anaerobic – intense physical activity that is
activity that requires more oxygen than sedentary
behavior and thus promotes cardiovascular
fitness and other health benefits (e.g., jumping
rope, biking, swimming, running; playing soccer,
basketball, or volleyball).
short in duration and requires a breakdown of
energy sources in the absence of sufficient
oxygen. Energy sources are replenished as an
individual recovers from the activity.
Anaerobic activity (e.g., sprinting during
running, swimming, or biking) requires
maximal performance during the brief period.
Lifestyle – physical activity typically performed Physical activity play – play activity that
on a routine basis (e.g., walking, climbing stairs,
mowing or raking the yard), which is usually
light to moderate in intensity.
requires substantial energy expenditure (e.g.,
playing tag, jumping rope).
Play – activity with flexible rules, usually
self-selected, for the purpose of having fun.
Sports – physical activity that involves
Weight-bearing – physical activity that
competition, scorekeeping, rules, and an outcome requires people to move their own weight.
that cannot be predetermined. There are two
categories of sports: individual and team.
Exercise
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Exercise consists of
activities that are planned
and structured, and that
maintain or improve one or
more of the components of
physical fitness.
Physical activity suggests a
wide variety of activities
that promote health and
well-being.
Exercise is often associated
with fitness maintenance or
improvement only.
Types of Exercise
Calisthenics. Isotonic muscle-fitness
exercise that overloads muscles by
forcing the muscles to work at a
higher level than usual. Ex. Exercises
that use your own body weight.
Flexibility (Stretching). Exercise
designed to stretch muscles and
tendons to increase joint flexibility or
range of motion. Specific flexibility
exercises need to be done for each
part of the body.
Isokinetic. Muscle-fitness exercise in
which the amount of force equals the
amount of resistance, so that no
movement occurs. Ex. Riding a
stationary bike.
Isotonic. Muscle-fitness exercise in
which the amount of force exerted is
constant throughout the range of
motion, including muscle shortening
(concentric contractions), and muscle
lengthening (eccentric contractions).
Muscle-fitness. Exercise designed to
build muscle strength and endurance
by overloading the muscles; also
called progressive resistance exercise
(PRE). Common forms of muscle
fitness exercise include isokinetic,
isometric, and isotonic.
Fitness
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Participating in physical activity is beneficial to
people of all ages. Physical activity contributes to
fitness, a state in which people’s health characteristics
and behaviors enhance the quality of their lives. This
is why it is important to value an active lifestyle.
Types of Fitness
Physical
fitness
Health-related
physical fitness
Skill-related
physical fitness
A set of physical
attributes related to a
person’s ability to
perform physical
activity successfully,
without undue strain
and with a margin of
safety.
A physiological state of
well-being that reduces the
risk of hypokinetic disease;
a basis for participation in
sports; and a vigor for the
tasks of daily living.
Components include
cardio-respiratory
endurance, muscle strength
endurance, flexibility, and
body composition.
Common components of
physical fitness (e.g.,
agility, balance,
coordination, speed, power,
reaction time) that enable
participation in sports and
other physical activities;
also called performance or
motor fitness.
Physical Activity Tips
How to fit physical activity into
your day at home, school, and
elsewhere
Finding Time for Physical Activity
 You are busy. School and family place a lot
demands on you. It doesn’t seem that
there is any time to be active. But there is.
Find the time during the day when you can
be active.
 The same creativity and planning you use
in other areas of your life will come in
handy when you are finding ways to make
your life more active.
Finding Time for Physical Activity
 Begin by being ready for activity
whenever you are.
 Buy comfortable clothes you can
move around in.
 Keep some in your bookbag.
 Keep a pair of comfortable walking or
running shoes in your locker or bag.
Time
 It’s about time.
 It’s about time.
They don’t mean the
same thing, do they?
But they are
meaningful when we
are talking about
physical activity.
 There are little things
you can do to increase
your weekly
moderate intensity
physical activity.
Make physical activity
part of your daily
commute. Park further
from work or get off
the train one stop
earlier and walk the
rest of the way.
Physical Activity at Work
 Ever misplace your
keys? You look
everywhere and still
can’t find them. But
when you do finally
find them, they were
right in front of you
the whole time.
 Just like physical
activity at home. It’s
right in front of you.
 Take the stairs instead
of elevator.
 Walk down the hall
instead of using the
phone or E-mail.
 Take a walk during the
morning or afternoon
break. Ask a friend to
go with you.
Lunchtime Activity Tips
 “What are you doing for lunch?”
Pretty common question. Take
advantage of these lunchtime activity
tips. It’ll bring a whole new meaning
when you answer, “The usual”.
 Choose to eat healthier foods and
snacks.
After-Work Habits
 Everyone talks about
school habits. What
about after-school
habits?
 Sneak a brief walk in
after dinner. This way
you are physically
active before you must
tend to dinner and
other evening
obligations.
 Play with your siblings.
Everybody wins.
 If you find it too
difficult to be active
after school, try it
before school.
 A brief walk is a great
way to start off the
day.
 Take the dog.
Weekend and Day Off Activities
 Go to the park or
zoo with your
family
 Walk while doing
errands
 Join an athletic
team.
 Make a Saturday
morning walk a
family habit
 Or take a family
walk after church,
mosque, or
synagogue
Active Indoor Activities
 Active indoor chores
provide a great
opportunity to kill two
birds with one stone
 You get moderate
intensity physical
activity and the house
gets clean
 Wash your windows,
scrub the tub, or
reorganize your closet!
Active Outdoor Chores
 Mow the grass or wash
the car, and do some
for neighbor who may
be in need
 Spruce up your garden
or plant a new one
 Start slowly at first
until staying active for
30-45 minutes
becomes easy
FITNESS AND A HEALTHY
ATTITUDE
If you want to improve your level of
fitness, you will need to set goals for
yourself.
FITNESS AND A HEALTHY
ATTITUDE
Even more important is to keep a
positive outlook about what you can do.
The 6-Weeks Plan
A few simple moves to get you toned
in no time
Week 1
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Get Motivated To Get Fit
Begin by recording your measurements as well as
your weight in the chart.
To burn fat and melt away extra pounds, you’ll need
regular aerobic exercise.
Set aside four days this week to take 30-minutes brisk
walks and find the best time of the day to do your 10
minute strength-training routine. Stick with your
chosen time.
Every day that you exercise brings you one step
closer to your goal of a fitter and healthier body.
Week 2
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Stay With The Program
If you keep up your regular brisk walks and
consistently do your 10-minute work out, you’ll start
to feel firmer by the end of this week and you’ll have
more energy.
Remember this: Muscle works miracles for your
metabolism. For every pound of muscle you add, you
burn an extra 35 to 50 calories a day. The more
muscle you build, the more calories you burn, even
when you are resting. Over time a faster metabolism
helps you lose extra pounds.
Week 3
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Get Better results
Give an exercise your total attention and try to
improve your focus during each movement
Go slowly and make every motion as smooth as
possible
Exhale as you tighten the muscles and inhale as you
release them
Place your fingers on the area you are trying to work
– it will improve your focus and your abs.
Record your progress in the chart this week!
Week 4
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Make Every Minute Count
Turn idle time into exercise time and you’ll get strong
and fit even faster.
Stuck in the car? Tighten your tummy for 5 seconds,
then relax. It’s equivalent of one sit-up. Repeat 5 to 10
times and you’ve done a whole set of ab exercises.
Watching your favorite TV show? Do a series of 5 to 10
buttocks-firming squeezes.
Even small movements, such as getting up out of your
chair to stretch or get glass of water, burn calories that
might otherwise be stored as a fat.
Week 5
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Speed Weight Loss
Avoid calorie overload by eating three meals a day,
plus a healthy snack or two.
The goal is to never allow yourself to get too hungry
or too full.
When you allow yourself to get ravenous, you are
more likely to overeat when you finally get the chance
to grab a bite. (More likely – high-calorie foods)
Carry breakfast bars and fruit with you so you are
always prepared – even on your busiest day.
Week 6
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Keep Up The Good Work
You did it! Over the past five weeks, you’ve made
regular exercise a natural part of your life.
Check your measurements and weight (Chart)
Now that you are in a routine of exercising every
week, your metabolism should stay supercharged,
making it easier to control your weight.
Even if you haven’t quite reached your goal, you’ve
got all the tools you need to get there.
Just keep moving and stay positive.