Transcript Physical Activity Web Version

Physical Activity
What do you need to know about it?
Fitness and Exercise
• What is the difference?
• Fitness – being in good physical condition
(“in shape”)
• Exercise – physical activity that is planned,
structured, and repetitive and that improves
or maintains personal fitness
Topics for Discussion
• Principles of Training
• Components of Fitness
– Skill-Related
– Health-Related
• Dropping out of fitness programs
• Ways to incorporate fitness into lifestyle
RICE and FITT
• RICE – care for injuries
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Rest
Ice – 20/20 Rule
Compression – Why? / How?
Elevation – Above heart level (if possible)
• FITT – meet fitness goals
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Frequency – How Often?
Intensity – How Hard?
Time – How Long?
Type – Goal-Specific? / What Kind?
Principles of Training
• Warm-Up/Cool-Down – most important part of
the workout!!!
• Overload Principle – do more than you did
previously
• Hard-Easy-Hard – switching workouts
• Specificity – will you meet goals/needs?
• Progression – start slow and increase
• Individual – what you do not others!
• Reversibility – use it or lose it!
– 1-2 weeks decrease in performance
– 2-3 months GONE!
Skill-Related Fitness
• Can enhance performance in sports
• Not necessary to live healthy lifestyle
• If someone possesses any of these
qualities they are more likely to live a
healthy lifestyle
• 6 Different Types…
Agility
• “the ability to change body position with speed and accuracy”
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Visual Recognition
Quickness
Stopping/Starting
Body Control
• Balance and Coordination necessary to improve
• Sports Examples?
• How can we improve agility?
– Shuttle Run
– Ladders
– “Dot Drill”
Balance
• “the ability to keep the body in a desired position”
• Dynamic – controlled movement
• Static – holding still
• Sports Examples?
• How can we improve balance?
Power
• “using strength quickly” or “strength at a
quick speed”
• Speed + Strength
• Explosiveness
• Acceleration
• Sport Examples?
• How can we improve power?
• Plyometrics
Speed
• “moving or covering a distance in a short
period of time”
• Influenced by heredity
• Sport Examples?
• How can we improve speed?
• Track – 100m Dash
Coordination
• “the use of two or more body parts together
to create smooth and accurate complex
movements”
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Hand-Eye
Foot-Eye
Sport Examples?
Cup Stacking!
How can we improve coordination?
Reaction Time
• “the time between stimulus and reaction”
• Influenced by heredity
• Life Examples?
• Sport Examples?
– Baseball
• How can we improve reaction time?
Health-Related Fitness
• 5 Components
– Cardiovascular Endurance
– Muscular Strength
– Muscular Endurance
– Flexibility
– Body Composition
Each can be improved with regular exercise
-Exercise is “structured and planned”
Cardiovascular Endurance
• “the ability of the heart to provide oxygen to
muscles during physical activity for a
prolonged period of time”
• Goal  Deliver as much O2 as possible
– Heart gets stronger with increased workloads
• Goal  Do more work with less effort
– More blood delivered during each heartbeat
• Continuous Aerobic Activity 20 min. +
Benefits of CV Endurance
• Makes you stronger
• Gets easier with time
• Lowers Resting Heart Rate
– Less Stress on the Heart!
– Live LONGER LIFE!
• Increased Basal Metabolic Rate (Metabolism)
• Lowers Risk of:
– Heart Attack
– Stroke
– Hypertension (High Blood Pressure)
FITT for CV Endurance
• Frequency – 3-5x/week
• Intensity – 60-80% of MHR
• Time – at least 20 minutes of non-stop
activity
• Type – You Choose!!
Heart Rate and CV Endurance
• RHR – Resting Heart Rate
– Average 72 BPM
– The LOWER the BETTER!!  WHY?
• MHR – Maximum Heart Rate
– MHR = 220 – age
• THRZ – Target Heart Rate Zones
– 60-80 % of MHR
Target Heart Rate Zones (THRZ)
• How to figure out THRZ
• Step #1 – Figure out MHR
– MHR = 220 - age
• Step #2 – Calculate 60% of MHR
– MHR x 60% (or .60)
• Step #3 – Calculate 80% of MHR
– MHR x 80% (or .80)
• You Should Have 2 Numbers!
• This is how we can determine how hard you are
working!!!
Other Ways to Determine Effort
• Heart Rate Monitors
– Very accurate
– Cost?
• Talk Test
– Quick and Easy
• Taking Your Pulse
– 4 Easy Locations
– Must = 60! (Take for 6 sec., 10, 12, 15, 20,
etc.)
Muscular Strength/Endurance
• Strength – amount of force a muscle can
exert (1 maximal effort)
• Endurance – muscle’s ability to exert a
force repeatedly, without fatigue
• Fitness Test Examples?
Why Muscular Strength/Endurance?
• Muscle burns more calories!
• Positive Self-Image?
• Essential to everyday life!
– Standing
– Walking
– Carrying
FITT for Muscular
Strength/Endurance
• Frequency – 2-3x / week
– 48-72 hours rest between sessions!
• Intensity – Varying Sets/Reps/Weight
• Time – Short/Long Sets/Circuit Training?
• Type – Goal-Specific
– Strength?
– Endurance?
Building Muscular Strength/Endurance
• Quick Gains at first…
– How much force?
– Muscle Fiber Recruitment
– Stabilizing Muscles
• Overload Principle
• Hypertrophy – increase in size
• Strength Gains occur w/o Hypertrophy
• Atrophy – decrease in size
3 Types of Muscle
• Smooth Muscle
– Involuntary Control
– Contracting of Hollow Organs
– Blood Vessels
– Other examples…
• Cardiac Muscle
– Involuntary Control
– Found ONLY in the Heart!!
• Skeletal Muscle
– Voluntary Control
– Attaches to the skeleton
– Moves our bones
Types of Muscular Exercises
• Isotonic – shortening and lengthening of muscle,
creates movement
+ Easy to do and make sport-specific
- Soreness and not an even gain (most at weak pt.)
• Isometric – the muscle contracts but does not shorten,
no movement
+ Quick, Easy, Can do Anywhere!!!
- Can be dangerous (Increases BP)
- Only strengthens at the angle it is worked
• Isokinetic – shortening of muscle at a constant speed
+ FASTEST way to gain strength!
- Expensive!!!!
Steroids and their Effects
What do you need to know?
What are Steroids?
• “Synthetic substances similar to the male
sex hormone testosterone”
• Who produces testosterone?
• Mimic traits of testosterone
• Anabolic – promote muscle building
• Androgenic – male traits (testosterone)
Who Uses Steroids?
• Athletes – strength/size sports
• Bodybuilders
• Anyone concerned with body image
• Females?
Why do People Use Steroids?
• Muscle Mass
• Muscle Strength
• Recovery Time – Decrease Muscle Damage
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“In it to win it” – Society views
Positive Uses? (LOW Doses)
Cortacosteroids (inhalers)
Arthritis Patients
AIDS Patients
Male side-effects
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Premature Balding
Shrunken Testicles
High Voice
Sterility
Gynecomastia
Impotence
Decreased Sperm Count
Female side-effects
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Increased Facial Hair Growth
Deeper Voice
Shrinking of Breast Tissue
Menstrual Cycle Changes
Other Side-Effects
• Stunted Growth (teens!)
• Increased Risk for Heart Attack, Stroke,
types of Cancer
• Weakens Immune System
• Risk of HIV/AIDS
• Risk of Hepatitis B/C
• Jaundice
More Side-Effects
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Acne
Mood Swings (‘Roid Rage)
Depression
Addiction
Extreme Irritability
Liver Damage
Hypertension
Kidney Tumors
Even More Side-Effects!!
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Hallucinations
Dizziness
Sleep Disturbances
Nausea/Vomiting
Injury to Tendons/Ligaments…
Many Many More!!!
Final Thoughts…
• Stacking – multiple forms of steroids taken
at once, or taken w/ other drugs
• Ways to take steroids
-Injection
-Orally (Pills)
-Cream
• No skill/agility improvement
• Some side-effects irreversible
• Bigorexia
Ask Yourself…