Transcript Intro to Fitness

Lesson #1
Introduction to Fitness &
Guidelines of Exercise
Research has shown that today’s out-of-shape middle age
people, were the inactive children of 40 years ago.
DO YOU WANT THIS TO BE YOUR FUTURE?
WHAT IS
PHYSICAL FITNESS?
You are physically fit when you
are able to carry out daily tasks
without undue fatigue, are able to
handle emergency situations, and
possess sufficient energy to enjoy
leisure-time pursuits.
QUALITY PHYSICAL EDUCATION
OUTCOMES
DEFINITION OF A PHYSICALLY EDUCATED
PERSON:
The Physically Educated Person:
HAS learned skills necessary to perform a
variety of physical activities
DOES
participate regularly in physical
activity
KNOWS the implications of the benefits from
involvement in physical activities
VALUES physical activity and its contribution
to a healthful lifestyle
BENEFITS OF EXERCISE
Improved appearance
Improved body image
Feelings of personal control
More enjoyment of life
Improved health
Improved muscular strength
Improved muscular endurance
Increased level of energy
Improved physical performance
Increased success in your school work or job
Helps cope with stress
Sleep better
Increased life expectancy
Cut Down On
-Watching TV
-Computer games
-Sitting for more than 30 minutes at a time
2-3 Times a Week
Leisure Activities
Flexibility and Strength
-Bowling
-Stretching / Yoga
-Softball
-Push-ups / Curl-ups
-Yard work
-Weight lifting
3-5 Times a Week
Aerobic Exercise
Recreational
(20+ minutes)
(30+ minutes)
-Brisk Walking
-Soccer -Tennis
-Cross Country Skiing
-Basketball -Dancing
-Bicycling
-Martial Arts
-Swimming
-Hiking
Everyday
(as much as possible)
-Walk your dog
-Make extra steps in your day
- Work in your yard
-Walk to school or the mall
-Take longer routes
-Park your bike or car further away
-Take the stairs instead of the elevator
Be creative in finding a variety of ways to stay active
The Five Components of Fitness
Cardiovascular -
(Beep Test)
Muscular Strength - (Hand grip)
Muscular Endurance -(30 sec push
ups)
Flexibility - (sit and reach)
Body Composition
Benefits of Warming up
• It helps to make you feel like exercising
• It increases your blood supply/flow to
muscles and joint tissue
• It creates heat in the muscles and joint
tissues which makes them more flexible and
resistant to injury
How to Warm Up
• At least 5 minutes long
• Use large muscle groups
• Include specific muscle groups that will be
used in activity
Benefits of
Cooling Down
• It helps to prevent blood from pooling in the
muscles you are using
• If you do not cool-down less blood will return to
your heart and you may feel light-headed
• It prevents some muscle soreness from developing
after exercise
How to Cool Down
• Large muscle activity (walking) to prevent
blood from pooling
• Perform same static stretches as done in the
warm-up
• Cool down should last as long, if not longer,
than the warm-up
Fitness Testing
Why do we test your fitness level?
• Determine Present Level of Fitness
• Monitor Your Progress
• Important part of the course
• Determine the Effectiveness of Your Program
• Evaluate and Update your Goals
WHAT IS GOAL SETTING?
• Process to Help you Improve Yourself and
Feel Good About Yourself
• A Method of Motivating People to Work
Toward the Improvement of Their Lifestyle
Review Questions
You are physically fit, when you:
a) Can carry out daily tasks without undue fatigue.
b) Are not over-weight
c) Can lift twice your body weight
d) Can participate in a sporting activity
Which is not a benefit of exercise?
a) Improved body image
b) Improved health
c) Decreases overall level of energy
d) Increased performance in your school
Review cont.
The five (5) health related fitness components are?
a) nutrition, cardiovascular fitness, muscular strength,
muscular endurance, and body composition
b) nutrition, agility, power, body composition, and
flexibility
c) cardiovascular fitness, reaction time, balance, body
composition, and flexibility
d) cardiovascular fitness, muscular strength, muscular
endurance, body composition, and flexibility
Review cont.
Warming up and cooling down before exercise is not
important?
T or F
When cooling down from exercise you are
attempting to increase blood pooling?
T or F
The beep test is an example of muscular endurance?
T or F