Transcript Physical Fitness

PHYSICAL BENEFITS OF EXERCISE
INCREASES:
• MUSCLE STRENGTH & ENDURANCE
• EFFICENCY OF HEART & LUNGS
• PHYSICAL STAMINA
• BONE STRENGTH
• FLEXIBILITY
• RESISTANCE TO BONE & MUSCLE INJURY
• RESISTANCE TO DISEASE
REDUCES:
• BLOOD PRESSURE
• RISK OF CARDIOVASCULAR DISEASE
• EXCESS BODY FAT
HELPS:
• MAINTAIN DESIRED BODY WEIGHT
• CONTROL APPETITE
• DIGESTION & PREVENT CONSTIPATION
PSYCHOLOGICAL AND SOCIAL BENEFITS OF EXERCISE
IMPROVES:
MENTAL ALERTNESS
QUALITY OF SLEEP
RELAXATION
ABILITY TO CONCENTRATE
RESISTANCE TO MENTAL FATIGUE
SELF IMAGE
INCREASES:
SOCIAL INTERACTIONS
SELF CONFIDENCE
INVOLVEMENT IN SOCIAL ACTIVITIES
HELPS:
RELIEVE STRESS
CONTROL ANXIETY & DEPRESSION
FIVE BASIC COMPONENTS OF FITNESS
Cardiovascular Endurance: how well the heart and lungs
function.
Muscular Strength: how much can be lifted at one time.
Muscular Endurance: how long something can be lifted.
Flexibility: range of motion in the joints.
Body Composition: ratio of muscle, tissue, bone and fat in
the body.
TYPES OF EXERCISE
• AEROBIC-nonstop, repetitive,
strenuous physical activity that
increases the breathing and heart
rate.
Examples: running, swimming, biking
• ANAEROBIC-intense physical
activity during which muscles use
up more oxygen than the blood
can supply.
Examples: weight training, sprints, push ups
YOUR EXERCISE GOAL AND HOW TO ACHIEVE THEM
GOAL
TYPE OF EXERCISE HOW OFTEN
Weight Loss, Good
Body Composition,
Flexibility
AEROBIC
30 TO 60 minutes
each session
4 TO 5 times a week
Cardiovascular
Endurance
AEROBIC
4 to 5 times a week
at or above your
target heart rate
Muscular Strength
ANAEROBIC
2 to 3 times a week
Use weights that are
up to 90% of the
heaviest weight you
can lift
Muscular
Endurance
AEROBIC AND
ANAEROBIC
3 to 4 times a week
Weights at 70% of
the heaviest weight
you can lift
STAGES OF A WORKOUT
WARM-UP prior to each weight training session
with a general warm-up.
WORKOUT perform the exercises/activities for
at least 30 minutes. Aerobic and
anaerobic exercises.
COOL DOWN after the workout, relaxing for 5
to 10 minutes, lowering your
heart rate.
THE FITT PRINCIPLE
 FREQUENCY= days per week
 INTENSITY= keeping target heart rate
 TIME= length of the workout
 TYPE= type of exercise being performed
TARGET HEART RATE
220-AGE =MHR
MHR X .60=(LOW END OF TARGET
HEART RATE RANGE)
MHR X .80=(HIGH END OF TARGET
HEART RATE RANGE)
EXAMPLE:
220-20=200
200 X .60=120
200 X .80=160
METABOLISM
METABOLISM: THE AMOUNT OF ENERGY
(CALORIES) YOUR BODY BURNS TO MAINTAIN
ITSELF.
Calories are burned no matter what you are
doing even sleeping.
Many things can effect your metabolism:
Exercise
Genetics
Age
Weight
Gender
EXERCISE OVER “DIET”
FITNESS COMPONENTS
BODY COMPOSITION:
Research shows muscle is less dense
than fat. One pound of muscle
occupies about 22% less space.
MUSCULAR STRENGTH :
Muscles develop from training and
exercise. Extra protein does not assist
in muscle development. Protein is
needed to help build muscle so a
nutritious, well-balanced diet that
includes 6-7 ounces of protein and 2-3
servings of diary.
MUSCULAR ENDURANCE:
Toning and shaping can help muscular
endurance. Strength training does not
mean “bulky appearance.” Genetics
factors determine the amount of
muscle bulk.
FLEXIBILTY:
Stretching before and after workouts is
important in reducing the risk of injury.
Warm-up and cool down for 5 -10
minutes.
CARDIOVASCULAR ENDURANCE: Aerobic
training will improve the cardiovascular
system. Working out at least 3 times a
week can achieve a higher fitness level.
Cooper’s 1.5 Mile Run and 20 Minute Steady-State Jog Test
Wk. #1
2 mins./1 min. 2/1-2/1-2/1-2/1
2/1-2/1-2/1-2/1-2/1-2/1-2
3/1-2/1-2/1-2/1-2/1-2/1
Wk. #2
3 mins./1min. 3/1-3/1-3/1-3/1
2/1-2/1-2/1-2/1-2/1-2/1-2
3/1-2/1-2/1-2/1-2/1-2/1
Wk. #3
7 mins./1 min. 6 mins./2 mins.
OR 11 mins. steady jog or run
8 mins./1 min. 5 mins./2 mins.
OR 11 mins. steady jog or run
8 mins./1 min. 5 mins./2 mins.
OR 11 mins. steady jog or run
Wk #4
9 mins./1 min. OR 13 mins.
steady jog or run
10 mins./1 min. 4 mins./1 min.
3 mins/1 min. OR 15 mins. steady
jog or run
10 mins/1 min. 8mins./1 min.
OR 16 mins. steady jog or run
WK #5
Perform the test and evaluate
yourself
12 mins./1 min. 7 mins./1 min.
OR 15 mins. steady jog or run
13 mins./1 min. 7mins./1 min.
OR 15 mins. steady jog or run
Cooper’s
1.5 Mile
Run
EVALUATE YOURSELF:
M-1.5 Miles in 10:48-9:41
F-1.5 Miles in 14:30-12:30
Good-to-better rating
20 Minute Steady-State Jog Test
EVALUATE YOURSELF:
M-Jogging 1.8-2 miles
F-Jogging 1.6-1.8 miles
(in 20 minutes)