Transcript Physical Fitness Lecture - Online-Fitness-Unit

Physical Fitness Lecture
Fitness Terminology
Cardiovascular Endurance
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Ability for large muscle work
Ability to deliver oxygen to the body
Central component of fitness program
Decreases risk of heart disease,
stroke, and high blood pressure
Well-conditioned heart supplies blood
to the body while doing less work
Strength
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Muscle or muscle groups exerting
force
Weight-lifting or resistance training is
classic example of strength training
High weight with low reps increases
muscle mass and strength.
Fast-twitch muscle fibers
Slow-twitch muscle fibers
Muscular Endurance
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The ability for muscles to work strong
without rest
Endurance training is required to
achieve stamina
In weight training, light weight with
high repetitions will work endurance
Flexibility
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The ability of joints and muscles to
achieve full range of motion
Helps prevent injuries and keeps body
feeling comfortable after exercise
To build muscle does not mean you
have to lose flexibility
Aerobic Exercise
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Promotes cardiovascular fitness by
raising your pulse to a targeted level
Recommended that you exercise
target heart rate 3 times/wk for 30min
Aerobic exercise strengthens your
lungs, helps control weight, increases
flexibility, and reduces risk of injury
Anaerobic Exercise
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Focuses on specific muscles and their
size, endurance, and strength
Weight training is an example
Target Heart Rate
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The optimal rate for burning fat and
increasing cardiovascular endurance
To calculate range: 220-(your age)
low end multiply by .6 (60%) for the
high end multiply by .75 (75%)
To lose weight and burn fat work out
in this range for 20 to 30 min
Progression
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Gradually increase how hard, long,
and many times you do an exercise
It will take 6 to 8 weeks for physical
improvements to be noticeable
You will feel better right away
Overload
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To make a muscle stronger it must
work harder than it does at rest
Aerobic-heart must beat faster and
breathing must increase
Anaerobic-more repetitions of an
exercise or increased weight
Remember not to overdo it!
Specificity
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Exercise is specific
Stretches will help flexibility
Overloading your muscles will make
them stronger
To be good at a specific sport you
must practice the skills required to
play that sport
Warm up
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Gets the body ready for rigorous
exercise in two phases
1. Graduated aerobic warm-up activity
2. Stretching or Flexibility
Warm-up should be 5 to 10 minutes
Try to hold stretches for at least 20
seconds
Cool Down
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Slowly decreasing the intensity of the
activity you are performing
Stopping suddenly can be dangerous
This is extremely important for people
who are just starting a program
Proper cool down should be 5 to 10
minutes
FIT-Frequency, Intensity,
and Time
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Frequency-the number of times per
week a person works out
Intensity-speed or workload of an
activity (the level of intensity is very
important for a program)
Time-The duration of an exercise
3 times/wk \ Target heart range \ 2030 minutes
Weight Training /Weight
Room Orientation
PE Weight training
program
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Fitness based
http://www.exrx.net/WeightTraining/G
uidelines.html
Full body (Two sets-warm up and
workout set)
http://www.exrx.net/ExInfo/WarmUp.h
tml#anchor487985
Complete during class time
Weight Room
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Record what you do when ever you
are in there
Record sheets will be in folder located
in weight room
You will get out of it what you put into
it.