Transcript Fitness Intro

Fitness Intro
Freshmen PE
Physical Fitness
• Are you able to get through your day
easily without tiring?
• Does your body respond quickly when it
needs to?
• Are you mentally alert in class?
• Do you feel good about your body?
• Can you climb five flights of stairs without
getting tired?
Why should you exercise?
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Appearance
Self-esteem
Way to socialize
Mental alertness
Handle stress better
Less fatigue
Sleep better
Positive attitude
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Cardiovascular health
Better weight control
Metabolism
Breathing capacity
Flexibility
Endurance
Strength
Proper nutrition
Physical Fitness
• Your level of physical fitness affects all
aspects of your health and your life.
• Your level of physical fitness affects your
physical, mental, and social health.
• If you are fit, you look good, you have
energy, and you generally feel good about
yourself.
Physical Fitness
• Not every person’s level of physical fitness is
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the same.
A teen that lifts weights probably has good
muscular strength, but may lack the
cardiorespiratory endurance of a classmate
who is a long distance runner.
Having total fitness means achieving a
healthy level in each of the five areas of
health-related fitness.
Physical Fitness
• To get started and stick with it you will need
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a plan of action.
If you have previously failed or become
discouraged you have to ask yourself why
you stopped being active.
Then you must figure out what changes you
need to make to avoid those roadblocks from
getting in your way again.
What affects your attitude
toward fitness?
•Lack of athletic ability
•Past experience with sports
•Heredity may play a role
•Media influences
Physical Fitness
• Physical Fitness
–Is the ability to carry out daily tasks
and have enough reserve energy to
respond to unexpected demands.
–Maintaining a high level of fitness is
a lifelong challenge.
Basic components of Fitness
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Body Composition
Flexibility
Muscular Strength
Muscular Endurance
Cardiorespiratory
Endurance
Body Composition
• The Percent of Body
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Fat, lean muscle,
bone, connective
tissue, water, etc..
Measured with
calipers, hydrostatic
weighing,
electrophoresis.
Body Composition
• When setting personal health-related fitness
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goals, your body fat percentage should be
your focus – not your body weight.
When making health/fitness improvements
you may actually see a slight increase in
body weight even though your body appears
to look like and feel like it’s in better shape.
This is due to the fact that muscle weighs
more than fat.
Body Types
Ectomorph
• Small bones, thin muscles, slender
arms and legs, narrow chest, round
shoulders, flat abdomen and small
buttocks.
Mesomorph
• Firm, well-developed muscles, large
bones, broad shoulders, muscular
arms, trim waist, muscular buttocks
and powerful legs.
Endomorph
• High body fat percentage, short
neck, large abdomen, wide hips,
round and full buttocks, short and
heavy legs.
Body composition
• Body composition: the ratio of body fat to
lean body tissue, including muscle, bone,
water, and connective tissue.
• Everyone has a ratio of lean tissue to fat
tissue in the body. For example, a person
who has 10% body fat has 90% lean
tissue (bone, muscle, organs, etc.).
Flexibility
• Measured by the sit & reach technique
• Average reach for males is 13-16 inches
• Average reach for females is 17-19 inches
Flexibility
• Flexibility: the ability to move a body part
through its full range of motion.
• Although flexibility is specific to each joint, it
is usually measured by the sit and reach test
which is a test of hip and hamstring
flexibility.
• Flexibility is improved by stretching the
muscle-tendon structures responsible for
controlling movement of the joint.
Types of stretching:
• Static stretching:
– Slowly moving the muscle to its endpoint.
– Stretching and holding this position for 30
seconds (it’s an estimate…less time is not
enough…more is a waste)
• Dynamic stretching:
– Involves similar position as static, but it is done in
a slow, continuous and controlled manner.
– This is a great stretch if you need to use a stretch
as a warm-up.
Types of stretching:
• Isostatic stretching:
– Initial phase in static as you extend the stretch to its limit and
hold.
– After a few seconds, a partner pushes you beyond the initial
limit when you relax.
– Communication is key with this type of stretch. If done
correctly it is one of the most productive methods for
improving flexibility.
• Ballistic stretching:
– Usually involves bouncing or jerky movements where the
body’s momentum is used.
– This method is potentially harmful because the stretchable
limits of tissue may be exceeded and cause tearing or
damage.
Why do I need to Stretch?
• It reduces muscular tension
• Assists in coordination of movement
• Prevents injuries
• Eases transition into high-intensity
activities
• Develops body awareness
• Increases performance
• Improves circulation
• Relaxes the body (HR)
When should I Stretch?
• Before activity as part of a warm up
• After activity as part of a cool down
• During activity
• When feeling ‘stiff’
• After sitting for a long period of time
Muscular Strength
• Measured by upper
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& lower body.
Examples…bench
press, leg press
Muscular Endurance
• Measured by different
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ways.
Situp test
Pull up & bent arm
hang test
Page 344 gives
averages for male &
female
Cardiorespiratory Endurance
• The bodies ability to
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use oxygen as a
source of energy.
Measured two ways:
1. Mile run
2. 3 minute step test
check pulse recovery
rate after 30 seconds
Starting an exercise program
• Set a goal
• what is the right way
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to accomplish your
goal
determine when you
will exercise and
where.
Types of exercise you can use
• Aerobic Exercise…vigorous activity that
uses continuous oxygen.
Running, Swimming, Biking
• Anaerobic Exercise…Intense physical
activity in which the body’s supply of
oxygen to produce energy does not meet
the demand.
weight lifting, sprinting, etc
Weight Training
• Isometric…muscle
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contraction with no
movement in the
joint.
Isotonic…muscle
contraction with
movement of the
joint.
Isokinetic…resistance
is moved through an
entire range of
The Workout
Should consist of three major components...
1.
Warm-up
2.
Workout using the FIT method
Frequency...3-5 times a week
Intensity...70-80% of THR
Time...at least 20-30 minutes in
target heart rate
3.
Cool down