Transcript FITNESS
QuickTime™ and a TIFF (Uncomp resse d) de com press or are nee ded to s ee this picture. QuickTime™ and a TIFF (Uncomp resse d) de com press or are nee ded to s ee this picture. FITNESS The characteristics of the body that enable it to perform activity FIVE COMPONENTS OF FITNESS • Cardiovascular Endurance (heart and lungs) • Flexibility (range of motion in the joints) • Muscular Strength (how much) • Muscular Endurance (how long) • Body Composition (Proportion of fat tissue to lean) BRUCE LEE • Died in 1973 at age 32 • Transcended Martial Arts and Film • Jeet Kune Do QuickTi me™ and a TIFF ( Uncompressed) decompressor are needed to see thi s pi ctur e. QuickTime™ and a TIFF (Uncompress ed) dec ompres sor are needed to s ee this pic ture. BENEFITS AS IT RELATES TO HEALTH AND WELLNESS QuickTime™ and a TIFF (Uncompressed) decompressor are needed to see this picture. PHYSICAL • Makes physical activity easy to perform (and much more pleasant) • Promotes rest, relaxation, sleep, and healing • Aids in weight control • Contributes to nutritional health • Enhances disease resistance • Strengthen accident resistance MENTAL EMOTIONAL AND SPIRITUAL • • • • • • Helps resist depression and anxiety Defense against stress Allows freedom from drug abuse Self-esteem Instills joy in life Inspires courage to face challenges SOCIAL • Provides social opportunities • Encourage citizenship • Enhances energy for productive work SEDENTARY QuickTime™ and a TIFF (Uncomp resse d) de com press or are nee ded to s ee this picture. Physically inactive (literally sitting down a lot) AKA “COUCH POTATOE” QuickTime™ and a TIFF (Uncomp resse d) de com press or are nee ded to s ee this picture. • 1996 study said 60% of Americans don’t exercise regularly • 2002 70% did not participate in regular exercise (moderate for 20 min 5 days a week or heavy for 30 min 3 for 3 days) • Exercise need not be strenuous -Take walks or do something you like -Don’t compare yourself to others -Start Small EXERCISE • Conditioning- the many changes that cells make in response to physical activity that make the body more able to do the work at hand • Overload- an extra demand placed on the body QuickTime™ and a TIFF (Uncomp resse d) de com press or are nee ded to s ee this picture. PROGRESSIVE OVERLOAD PRINCIPLE • How to get in shape – Frequency (how often) – Intensity (how much) run vs a jog – Duration (how long) QuickTime™ and a TIFF (Uncomp resse d) de com press or are nee ded to s ee this picture. NO PAIN NO GAIN! • • • • Misconception Start slow and do what you can Sustained effort keeps you in shape What kind of shape do you want to be in? QuickTime™ and a TIFF (Uncompressed) decompressor are needed to see this picture. CARDIOVASCULAR • Ability of the heart and lungs to sustain effort over a long period of time • Aerobic- with O2 • Anaerobic- without O2 CARDIO ENDURANCE • • • • • • • • Blood Volume ^ Blood carries more o2 The heart gains size Fewer beats needed Pulse rate slows Breathing becomes more efficient Blood move through the system easier You get Lean QuickTime™ and a TIFF (Uncompressed) decompressor are needed to see this picture. THE HEART • Pulse rate- heart beats per min -70 per= young adult -If you are in good shape it can be as low as 50 per min • Target Heart Rate- Fast enough to push the heart but not enough to strain it (level 1 and 2) TARGET HEART RATE • 220- your age = Max heart rate(22016=204) • Target Heart Rate= 204 X .75 = 153 beats per min • If you do this for 20 to 30 min 3 times a week this is considered to be regular exercise CARDIO ACTIVITIES • • • • Should be steady and constant Use of large muscles Longer than 20 minutes Should be able to converse during your workout FLEXIBILITY • Elasticity- tissues being easily stretched or bent return to normal size shape • Connective tissue- fluid, gelatin-like, fibrous, or strap-like materials that bind, support, or protect other body tissues -Cartilage- cushions bone on bone areas -Tendons- holds muscle to bone -Ligaments- hold bone together RANGE OF MOTION • The mobility of a joint; direction and the extent to which it bends • If your joints are flexible they will bend and move as it is designed to do without tearing and breaking in response to sudden movements • There is athletic movement to be found • Improves strength and balance (squats) • Improves speed STRETCHING • Static- holding and not moving for 10 to 20 sec. • Ballistic- Moving while stretching • You should do both • Don’t pull on cold muscles • Don’t push too far • Yoga is a great way to get flexible while working on core strength and muscle endurance QuickTi me™ a nd a TIFF (Uncompre ssed ) decomp resso r are need ed to se e th is p icture. MUSCLE STRENGTH AND ENDURANCE • Repetition- one complete range of motion • Set- specific number of times to repeat a weight-training exercise • Endurance- less weight and more reps or holding isometric exercises (max reps) • Building strength- more weight and less reps RIPPED OR SIZE? QuickTime™ and a TIFF (Uncompressed) decompressor are needed to see this picture. QuickTime™ and a TIFF (Uncompressed) decompressor are needed to see this picture. • More size- More weight less reps (sets of 3 and at the most 10 reps) • Chiseled- more reps per set (at least 12 and up to 20) • Steroids- natural hormones found in the body which promote muscle growth (can be found in drug form to shortcut muscle growth) • Ergogenic- a term that claims to mean “workenhancing” In fact, no products enhance the ability to do work.