Transcript Physical Fitness

Physical
Fitness
LE - 1202
Four Common
Activities
•Running
•Swimming
•Cycling
•Weight Training
Triathlon ?
& women)
(men
•Three Activities :
•Running
•Swimming
•Cycling
Running
• Burns large amounts of
fat
• Develops large muscles
on back of legs
• Develops Cardiovascular
System
Swimming
• Develops Upper Body
• Develops
Cardiovascular System
• Burns A Lot Of Fat
Cycling
• Burns A Lot Of Fat
• Develops
Cardiovascular System
• Develops Upper Leg
Muscles (thigh)
Weight Training
• Develops Muscle
Definition
• Develops Strength in
Muscles , Tendons , and
Ligaments
• Helps To Prevent
Injuries
Physiology Of Training
Five Factors:
•Intensity
•Duration
•Frequency
•Progression
•Specificity
Intensity
• The Speed of the
Workout
• Aerobic : With Oxygen
• Anaerobic : Without
Oxygen
Duration
• Length of a workout
• Limited by Time
• Benefits of a Long
Workout ?
Frequency
3
• At least
times a
week
• Once during class
• Twice on your own or
PT Team
Progression
• Increase in Intensity
(speed)
• Increase in Duration
(length)
• Results :
Improved Physical
Condition
Specificity
•363
Muscle Groups
• All need to be
Developed
• Plan Workout Schedule to
include all muscle groups
Parts Of A
Workout
• Warm-Up
• Exercise
• Recovery
Warming Up
• Stretching Muscles
• Loosening Joints
• Raise body temp.
(100-101)
• Hormones Direct Blood
Flow to Active Muscles
Main Exercise
Activity
• Heart Rate Calculation:
210 - age = max heart
rate
• Target Range: 65-85
percent
• Perceived Exertion
Second Wind
• Initial Pains Go Away
• Breathing Rhythm
Adjusts
• Running Becomes
Easier
Third Wind
• A Feeling Of Euphoria
• Neurochemical
Transmitters block
sensation of pain
• Endorphins
Fatigue
• Lack of nutrients
(oxygen)
• Lactic Acid buildup
• Relaxing unused
muscle groups delays
fatigue
Recovery
• Cool Down Slowly
•W A T E R
•R E S T
( 8 hours / night )
•N U T R I T I O N
• Normal Recovery : 24 hours
QUESTIONS
?????