Fitness - WordPress.com
Download
Report
Transcript Fitness - WordPress.com
Fitness
The ability to carry out daily tasks
easily & have enough reserve energy
to respond to unexpected demands.
Five Areas of Health Related
Fitness…
1. Cardio Respitory Fitness
2.Muscular Strength
3.Muscular Endurance
4.Flexibility
5.Body Composition
(Core Strength)
1. CARDIORESPITORY
ENDURANCE
the ability of your body to continuously
provide enough energy to sustain
submaximal levels of exercise.
Speeds up fat metabolism
Improves delivery of oxygen (capillarization)
Faster removal of waste products
Decreased levels of stress
2. MUSCULAR STRENGTH
Strength is defined as the ability of a
muscle to exert a force to overcome a
resistance.
Avoid injuries
Maintain good posture
Remain independent (in older age)
TESTS: Push-Up Test, Pull-Up Test, 1RM/5Rm
“Relative Strength vs. Absolute Strength
3. MUSCULAR ENDURANCE
Muscular endurance, unlike strength, is
the ability of a muscle to make
repeated contractions over a period of
time.
Ability to sustain low to moderate activity
used in day-to-day life in activities such as climbing stairs,
digging the garden and cleaning.
4. FLEXIBILITY
The ability to move a body part through a
full range of motion.
Especially important in the posterior chain and lower body.
Back Problems,
Knee Problems
Running mechanics & gait
Tests: Sit & Reach
4. FLEXIBILITY/MOBILITY
Flexibility: The maximum static range of
motion. (passive)
Mobility: The ability to move a joint part
through a full range of motion.
Especially important in the posterior chain and lower body.
Back Problems,
Knee Problems
Running mechanics & gait
Tests: Sit & Reach
Improving Flexibility/Mobility
Dynamic Stretching (Mobility)
Static Stretching (Flexibility)
(PNF Stretching)
5. BODY COMPOSTION
The amount of lean body mass (all tissues other
than fat, such as bone, muscle, organs &
body fluids) compared with the amount of
body fat. A healthy body comp involves
having a healthy balance between the two.
The Problem with BMI
NOT A DIRECT MEASUREMENT OF FAT
FAT OVERESTIMATION OF ATHLETES
FAT UNDERESTIMATION OF THIN AND
ELDERLY PERSONS
% Body Fat best assessment relative to health
Aerobic Exercise any activity that uses:
1. large muscle groups
2. is rhythmic in nature
3. can be maintained continuously for at least 10
minutes three times a day or for 20-30 minutes at
one time
Examples:
Running
Cycling
Swimming
Dancing
Anaerobic Exercise
Intense short bursts of activity in which the muscles
work so hard that they produce energy without using
oxygen.
Examples:
Running a 100 meter dash
Lifting weights
SKILL RELATED FITNESS
Speed
Power
Agility
Balance
Coordination
Reaction Time
1. SPEED
LINEAR/ HOW FAST WE CAN TRAVEL A
SHORT DISTANCE AT MAXIMAL
EFFORT (SPRINT)
POWER
STRENGTH + SPEED
(FORCE APPLIED QUICKLY)
AGILITY
ABILITY TO ACCLERATE/DECELERATE
AND CHANGE DIRECTIONS
SPEED AND POWER
TRAINING
SPEED= STIDE LENGTH X STRIDE
FREQUENCY
STENGTH AND CNS
ENERGY REQUIRMENTS
TRAINING THEORY
TRAINING FOR SPEED and
POWER
PLYOMETRIC TRAINING
trains muscles to exert maximum force
in the shortest amount of time possible.
Stretch/shortening cycle
Assessment of FitnessPhysical Best Test
Presidential Fitness Test
Exercise Program: 3 parts
PART 1. Warm-up: an activity that
prepares the muscles for work.
Brisk walk to increase body temp then
slowly stretch large muscles.
Program Continued…
PART 2. Workout: the workout should
follow the F.I.T.T. principle.
F= Frequency
I= Intensity
T=Time
T= Type
FrequencyNumber of times per week an activity
is performed – USE to be 3 times a week–
now CDC & ACSM recommend:
FOR SUBSTANTIAL HEALTH
BENEFITS ADULTS NEED:
2 hrs & 30 min (150 min) each week of MODERATE
INTENSITY aerobic activity
OR
1 hr & 15 min (75 min) each week of VIGOROUSINTENSITY aerobic activity
Aerobic activity should be performed for at LEAST 10
min AT A TIME, spread throughout the week
CDC RECOM CONT’D
Muscle strengthening activities - adults:
2 or more days a week
All major muscle groups should be worked.
Legs, hips, abs's, chest, shoulders & arms
Exercises for each muscle group should be
repeated 8-12 times per set. As exercises
become easier, increase the weight or do
another set
F.I.T.T. CONTINUED
Intensity an activity performed between
60-90% of maximal HR. Begin slowly to
build endurance. Doing too much too
soon is harmful.
MaxHR - widely used method to determine
exercise intensity.
Karvonen Formula
Used to calculate Target Heart Rate
220 minus age in yrs equals a predicted HR max in
beats per minute
An intensity of between 60-90% -- Target HR
SEE KARVONEN FORMULA HANDOUT IN PACKET –
Copy the calculation on a new sheet of paper & turn
this in for x-credit
See Target HR chart for children age 7-12
New HR Calculation for
Women
Karvonen based on studies of men
New 206 minus 88% of age
Old formula example “at age 50 gives a
170 bpm for men & women”
Before women had a hard time meeting
their target HR
New calculation is more difficult –
iphone app
HEART FACTS
Did you know………
The heart pumps 2,000 gallons of blood
through about 60,000 million miles of
blood vessels
It the heart beats 100,000 times a day
year after year ---- it never rests!
Resting Heart Rate
The number of times your heart beats in one
minute when you are not active.
An average fitness level– 72-84 beats/minute
4 weeks of participation in a fitness program can
reduce resting heart rate– 5-10 beats per minute
RHR taken immediately in the am upon waking
RHR decreases as heart becomes a more fit
muscle.
How to Measure Heart Rate
Find pulse @ carotid or radial artery by
counting the # of times the heart pulses
or beats in a minute.
Use first 2-3 fingers not thumb
Do not use excessive pressure – could
simulate receptors to slow HR
HR Measurement
Count for 10 seconds X 6
OR
15 seconds X 4
3 minutes after exercise count again –
the closer that reading is to resting HR
the better your condition
INTENSITY TEST
Talk Test - you should be able to
breathe comfortably & string a couple
of words together throughout aerobic
exercise. More pleasurable than gasping
for air.
MODERATE INTENSITY
Can talk, but not sing during activity
TYPES OF AEROBIC ACTIVITY:
Brisk walking (3 miles per hr or faster but
not race walking)
Water Aerobics
Bicycle riding slower than 10 mph
Tennis doubles
Ballroom dancing
General gardening
VIGOROUS INTENSITY
CANNOT SAY MORE THAN A FEW
WORDS W/O PAUSING FOR BREATHS
Race walking, jogging or running
Swimming laps
Tennis singles
Aerobic dancing
Bicycling 10 miles or faster
Heavy gardening Hiking uphill
CDC GUIDELINES 6-17 yrs
EVERY DAY – 1 hr or more of phy activ
AEROBIC ACTIV –Most of the 1 hr a day
either mod or vigorous intensity –
vigorous intensity at least 3 days a
week
MUSCLE STRENGTHENING on at least 3
days a week
BONE STRENGTHENING on at least 3
days a week. Activities produce a force
on the bones that promotes bone
growth & strength through impact with
“FITT” CONTINUED:
Time/ DurationContinuous & sustained physical activity 2060 minutes or more.
Work @ moderate-intensity activity for 30 minutes or more on
5 or more days per week OR vigorous-intensity for 20 or
more minutes on 3 or more days.
Type Devote 75-80% of workout to aerobic activity—20-25%
to anaerobic/ a combo of both.
Aerobic is recommended - jogging, swimming, x-c skiing,
bicycling, brisk walking & dancing.
Workout Program Continued…
PART 3. Cool Down: an activity that
prepares the muscles to return to a
resting state. First slow down the
activity for around 5 minutes then
stretch.
Hints…FOR EXERCISE
ADHERENCE
1.
2.
3.
4.
5.
Put it into your daily schedule– make
it a habit.
Find a constant time
Exercise with a friend
Choose an activity/activities that you
enjoy
Mix it up
Additional Fitness Information
Hydration: is taking in fluids so that the
body functions properly. Before,
during, and after exercise
Adequate hydration results in :
More alert & focused
Reaction time quicker– muscles respond more
quickly and less likely to cramp
Endurance is greater
THE END...