Transcript Fitness notes

Interesting Fitness Facts
• Only one in three children are physically active
every day
• Children now spend more than seven and a half
hours a day in front of a screen (e.g., TV,
videogames, computer)
• Only 6 states (Illinois, Hawaii, Massachusetts,
Mississippi, New York and Vermont) require
physical education in every grade, K-12.
• Nearly one-third of high school students play
video or computer games for 3 or more hours on
an average school day.
www.fitness.gov/resource-center/facts-and-statistics/
I. Fitness
A. What are some benefits of
exercise?
- Self-esteem
- weight management
- Improve HR
- improve metabolism
- Stress relief
- improve immune
system
What are the 5 Components of Health?
1.
2.
3.
4.
5.
Cardiovascular
Muscular Strength
Muscular Endurance
Flexibility
Body Composition
1. Cardiovascular
70-75% of your max heart rate
for at least 20-30minutes 3-4x’s a
week.
2. Muscular Strength
weight training (never same thing 2
days in a row)
3. Muscular Endurance
the ability of a muscle to perform without
fatigue.
4.Flexibility
the ability bend and move joints through a
full range of motion.
5. Body Composition
the ratio of lean body mass to fat.
B. Anaerobic vs. Aerobic – What’s
the difference?
Anaerobic – Short bursts of energy without o2
Aerobic – Long bursts of energy with o2
What are some examples of each?
Types of resistance training
Isometric Exercise – muscles through little
movement. Muscles are tightened for 5-10 seconds.
Ex. Stretching, Yoga, etc.
http://www.youtube.com/watch?v=kA78Dtu2-q4
Isotonic Exercise –
muscle contraction and repeated
movements. 8-15 reps of an exercise. These
improve muscular strength, endurance and
flexibility.
Ex. Push ups, pull ups, bench press, etc.
http://www.youtube.com/watch?v=-RGyGxuHlQA
Isokinetic Exercise –
Exercise that uses machines that use weight
resistance to put muscles through a full range
of motion. This improves muscular strength,
endurance and flexibility.
Ex. Stationary bike, elliptical machines.
Standards for the National Physical Fitness
Awards
Boys age
1 mile
Run
Shuttle
Run
V-Sit Pull
Reach
ups
Curl
ups
12
7:11
9.8
4.0
7
50
13
6:50
9.5
3.5
7
53
14
6:26
9.1
4.5
10
56
15
6:20
9.0
5.0
11
57
16
6:08
8.7
6.0
11
56
17
6:06
8.7
7.0
13
55
Standards for the National Physical Fitness
Awards
Girls age
1 mile
Run
Shuttle
Run
V-Sit Pull
Reach
ups
Curl
ups
12
8:23
10.4
7.0
2
45
13
8:13
10.2
7.0
2
46
14
7:59
10.1
8.0
2
47
15
8:08
10.0
8.0
2
48
16
8:23
10.1
9.0
1
45
17
8:15
10.0
8.0
1
44
Training Principles
Planning a Program
F- Frequency (at least 3-4x’s a week)
I- Intensity (at least 70-75% max HR)
T- Time
.
(at least 20-30minutes)
What are the basics of a
program?
Overload – anything above what your body normally
does
Progression – The intensity of a workout must gradually
increase
Specificity – Specific workouts for desired effects
ex. If you want to improve your cardiovascular
health –then you must choose a aerobic
exercise.
Sports Injuries
R - Rest
I - Ice
C - Compress
E - Elevate
Rehabbing an injury
1. Begin as soon as possible
2. Residual pain must be avoided
3. Consistency
4. Progress at an individual rate
5. Sequential order –(Flexibility, Muscular strength,
Muscular endurance, coordination –sports specific activities)
Injuries
Strain – strained muscle,tendon(connect muscle to
bone) designed for movement.
Sprain –Tissue is twisted around a joint - ligament
(connect bone to bone, not elastic don’t move)
Shin Splint – Irritation where muscle meets the bone.
- Travels only 3-5 inches
- Only occurs in lower 1/3 of the leg.
- If pain in upper 1/3 with pinpointable pain, stress
fracture on tibial tuberosity.
(where the patella tendon Connects)
Treatment – Anti inflammatory,
ice massage, need arch
support, rest
Evaluating Knee injuries
1. Amount of swelling – how much & how fast
Immediate = bone fracture or ACL
Gradual = meniscus (overnight –1day)
LCL or MCL = almost no swelling
2. How did it happen?
-running, walking, buckle, etc.
3. Did the knee buckle or give way?
- possible meniscus tear(Which is
actually Cartilage)
- click, pop, or lock up
1. ACL Tear
SS:
- Heard or felt a pop
- Feeling of instability
- Immediate blood in joint
(10-12hrs)
- Leg wont go into full
extension
Treatment
- Patella tendon Graft
Maximum Heart Rate (MaxHR)
220
- age
Max HR
Target Heart Rate – take 75% of the MaxHR
MaxHR
x
.75
Target Heart Rate
*Condition heart by getting your pulse in the target
heart rate zone for 20-30 minutes.