Transcript The Principles of Fitness

The Principles of
Fitness
Physical fitness is not only one of the most
important keys to a healthy body, it is the
basis of dynamic and creative intellectual
activity.
John F. Kennedy
How Do You Know if You are Fit?
• What is your current level of fitness?
• How do you compare to national standards?
• Where do you start?
• What are your goals?
Health and Fitness
• Health – a state of complete
physical, mental/emotional
and social well- being.
• Not merely and absence of
illness or disease.
• Should be considered a “way
of life” not a destination.
• Fitness – attributes that
people have or achieve that
relates to the ability to perform
physical activity.
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To be able to respond in an
emergency to save a life or
maybe even your own
• To carry out daily tasks
without fatigue
Health Related Components of
Fitness
• Cardiovascular Endurance
• Muscular Strength
• Muscular Endurance
• Flexibility
• Body Composition
Cardiovascular Endurance
• The ability of the circulatory and respiratory systems to supply fuel
and oxygen during sustained physical activity.
What activities will develop cardiovascular
endurance?
• Stay moving for at least 30 minutes to reap benefits.
• Use large muscle groups to encourage increase in heart rate.
• Work within 60-85% of target heart rate.
• Activities that will promote CVE: jump rope, swimming, jogging,
running, walking at a brisk pace, elliptical, etc.
Muscular Strength
• The max amount of force a muscle can apply in one contraction
What activities will develop muscular
strength?
• Think of activities that are performed with resistance. Challenging
the muscle to contract against a force.
• More weight or resistance and less repetitions.
• Types of activities that increase muscular strength: bench press,
push-ups, squats, lunges, etc.
• Increase in resistance = Increase in strength
Muscular Endurance
• The ability of muscles to contract over an extended period of time without
fatigue
What activities will develop muscular endurance?
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Sit –ups
Squats
Pull-ups
Lunges
Push-ups
Bench Press
Light weight more repetitions
• Increased repetitions = Increased Endurance
Flexibility
• The ability of the body parts to move in full range of motion around
a joint.
• What activities will develop flexibility?
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Stretch before and after exercise session
Hamstring stretch
Arm Circles
Quadriceps stretch
Calf raises
Leg Lifts
Superman Stretch
Increased Flexibility = Decreased Risk of Injury
Body Composition
• The ratio of lean body mass (muscle, bone, internal organs)
compared to fat mass.
• What activities will improve body
composition?
• Balanced Diet
• Healthy Nutrition Plan
• Understanding Energy Balance
Energy In = Energy Out
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Physical Activity
30-60 minutes a Day
Stay Active!
Athletic Related Fitness
Components
F.I.T.T. Principle
• What do you need to know to
design a fitness program?
• Frequency
• Intensity
• Time
• Type
Frequency – How often?
It is recommended that you exercise at least:
2 times a week to maintain your current fitness level
3 times a week to improve your current fitness level
4 times a week for gains in a particular area
5 times a week for weight loss or specific training goals
Intensity– How hard?
How do you measure your intensity?
Target heart rate – 60-85% of heart rate max (220your age x .60 and .85
Heart rate monitors
Talk test – can you comfortably talk?
Perceived Exertion Scale - 1-10, you train at a “7”
Time – How long?
What is you objective for exercising?
Minimum Fitness – 15 minutes of cardio
General Fitness – 30 minutes of cardio/weight
training
Specific Training – 45 minutes for weight loss or
specific event.
Type – What do you like to do?
Do what you want to do…for example:
If you like outdoors – hiking, walking, biking, golf, etc.
If you like to exercise with others – activity classes,
group exercise
If you like water – swimming, water jogging, etc.
If you like low key – walking