Fitness Basics

1. Fitness Basics • Health Related Fitness Components • Cardiorespiratory fitness • Muscular strength • Muscular endurance • Flexibility • Body composition • FITT Principle • Warm Up Cool Down • Basic Principles of Fitness

2. Objectives • Identify the five components of health-related fitness and describe the importance of each. • Describe the benefits of cardiorespiratory fitness and how you can improve and maintain it throughout your life. • Describe the differences between muscular endurance and muscular strength. • Identify basic types of stretches and their importance to overall health. • Use a variety of resources to stay physically active throughout school. • Understand how to stay physically active throughout your adult life.

3. Standards • PEHS.1: Demonstrates competency in motor skills and movement patterns needed to perform a variety of physical activities. • PEHS.2: Demonstrates understanding of movement concepts, principles, strategies, and tactics as they apply to the learning and performance of physical activities. • PEHS.3: Participates regularly in physical activity.

4. Physical Activity, Exercise, and Physical Fitness • Physical activity • Moving your body • Exercise • Moving your body for a purpose • Physical fitness • A way of measuring how well the body can perform moderate to vigorous levels of physical activity without becoming overly tired

5. Physical Activity, Exercise, and Physical Fitness • Skill-related fitness • Involves agility, balance, coordination, speed, power, and reaction time • Health-related fitness • The ability of the body to carry out everyday activities without excessive fatigue and with enough energy left for emergencies

6. Health-Related Fitness Components • Cardiorespiratory fitness • Muscular strength • Muscular endurance • Flexibility • Body composition

7. FITT Principle • Frequency • How often you do physical activity in a week • Intensity • How hard you’re working while performing the activity • Time • How long you’re doing the activity • Type • What type of activity you’re doing

8. Warm-Up and Cool-Down • The warm-up prepares the body to gradually go from a resting state to a state of exertion or exercise. • The cool-down gradually takes the body from a state of exertion or exercise back to a resting or near resting state.

9. Basic Principles of Fitness • Overload • Muscles adapt quickly to new requirements • Progression • To see consistent improvements you need to progressively increase exercise • Specificity • Exercise needs to target the training effect you want • Reversibility • The fitness improvements you make through physical activity aren’t permanent

10. Cardiorespiratory Fitness • Definition (aerobic endurance, aerobic fitness) • Refers to the ability of the heart and lungs to efficiently deliver oxygen and nutrients to the muscles and cells by way of the bloodstream • Cardio • Heart • Respiratory • Lungs

11. Guidelines • Goal • To expend (burn) 150 to 400 calories in physical activity per day • Minimum 1000 calories per week

12. Frequency • American College of Sports Medicine (ACSM) recommends 3 to 5 days a week

13. Intensity • For most people intensities within the range of 60 to 80 percent of their heart rate reserve (HRR) are good enough to bring improvements in cardiorespiratory fitness (ACSM 2006)

14. Time • You need to exercise for at least 30-minutes a day at moderate intensity on 3 to 5 days of the week to get the most benefit from cardiorespiratory training • You can do shorter bouts--10 minutes or so--several times a day to accumulate the total recommended minutes

15. Type • Aerobic • In the presence of oxygen • Any type of rhythmic activity that can be sustained for at least 20 minutes and uses large muscle groups is aerobic • Brisk walking, cycling, swimming • Anaerobic • Without oxygen • High intensity activity that can’t be sustained for long • Sprinting, weight training

16. Determining Intensity • Heart rate • The higher the intensity, the higher the heart rate • ACSM recommends exercising at a target heart rate (THR) of 60 to 80 percent of HRR to get cardiorespiratory fitness benefits

17. How do I determine my maximum heart rate and range? • 220 minus your age • To find your exercise range you need to multiply the percentage you want to exercise at by your maximum heart rate

18. Muscular Strength and Endurance • Muscular strength • The capacity of the muscle to exert force against resistance • Muscular endurance • The capacity of the muscle to exert force repeatedly against resistance • Muscle burns calories even at rest, so the more muscle you have, the more calories you burn throughout the day. • Having fit muscles improves physical appearance and self-esteem.

19. Muscular Strength and Endurance • Resistance Training • Exercise that uses free weights, bands, machines, and body weight to put resistance on the muscle through a full range of motion. • Muscular contractions (3 types) • Isometric • Concentric • Eccentric

20. Muscular Strength and Endurance • Isometric contraction • Muscle applying force without moving • Flexing your stomach muscles • Concentric contraction • When a force is produced while the muscle shortens • Flexing biceps • Eccentric contraction • When a force is produced while the muscle lengthens • Lowering your hand from your shoulder to your side

21. Muscular Strength and Endurance • Terms: • Weight • Amount of resistance used during the exercise • Repetition (rep) • One complete movement through a full range of motion • Range of motion (ROM) • Degree of movement that occurs at a joint • Set • A series of repetitions • Rest time • Amount of time between sets

22. General Guidelines • Strength training programs should focus on major muscle groups such as back, shoulders, chest, arms, hips, legs, abdominal muscles • You should not hold your breath while lifting • Inhale on the easier part of the contraction, exhale on the harder part

23. Frequency • You should exercise each muscle group 2 or 3 nonconsecutive days per week • Allow at least 48 hours of rest before returning to a muscle group so you don’t injure the muscles from overuse • Muscles become stronger during the rest and recuperation phase

24. Intensity • You need to overload the muscle with more than it’s used to in order to coax a training effect from the body • Ways to change the intensity • Varying the amount of weight used • Number of repetitions • Speed of movement • Rest periods

25. Intensity • 1-repetition maximum (1RM) • Maximum amount of weight you can lift for no more than 1 full rep • Your training goal determines intensity • Strength & Power • 6 or fewer reps @ 70-90% of 1RM • Muscle mass • 6-12 reps @ 67-85% of 1RM • Muscular endurance • More than 12 reps @ less than 67% of 1RM

26. Time • Each repetition should take about 6 seconds total--3 for concentric, 3 for eccentric • Allow enough rest time between exercises to be able to perform the next exercise with proper form

27. Type • Perform a minimum of 8-10 exercises to train all the major muscle groups of the body • Remember to switch muscle groups so you’re not training the same muscles in the same 48 hours

28. Flexibility • Definition • The ability to move a joint through its full ROM • Makes everyday movements easier

29. Guidelines • The best way to improve flexibility is to do regular stretching exercises. • Focus on major muscle groups when stretching (back, shoulders, chest, arms, hips, legs, abdomen)

30. Frequency • You should stretch a minimum of 2 or 3 days per week, at the end of your exercise session, after your warm-up, or both. • Risk of injury is lower when you stretch while your muscles are warm.

31. Intensity • You should stretch to the end of the joint’s ROM or just until you feel discomfort or tightness, but not to the point of pain. • It is recommended that you perform 2 to 4 repetitions for each stretch.

32. Time • Hold each stretch 15 to 30 seconds.

33. Type • Static stretches • Hold the stretch still and not bounce as you stretch all the major muscle groups.

34. Types of Stretching • Passive stretching • When a partner or stretching machine, or wall provides the force for the stretch • Active stretching • When you facilitate the force for the stretch • Three (3) types of active stretching • Static • Ballistic • Dynamic

35. Types of Stretching • Static stretching • Slow and controlled, usually held for 30 seconds • Ballistic stretching • When you bounce through a movement, risk of injury is high (not recommended) • Dynamic stretching • You slowly move parts of the body and increase the range of speed

36. Body Composition • Definition • The proportion of fat and fat-free mass (muscle, bone, and water) in the body • Healthy body composition consists of a ratio of high fat-free mass to an acceptably low fat mass. • A healthy body composition is influenced by gender, height, and weight.

37. Body Composition • High fat levels lead to an increased risk for hypertension, type 2 diabetes, stroke, heart disease, and high cholesterol. • Following a sensible diet and participating in a safe and effective exercise program is the best and safest way to improve body composition.

38. Special Considerations • Environment and Exercise • Where to exercise • What to wear • Fitness Basics 101

39. Environment and Exercise • Exercising in hot weather can be dangerous… • Impaired regulation of internal core temperature • Rising body temperatures can cause heat cramps, heat exhaustion, heatstroke, and even death • Loss of body fluids • Loss of electrolytes • Electrolytes help regulate water distribution in the body

40. Environment and Exercise • Sweating • The cooling effect from sweating comes from the evaporation of the sweat, not from the sweat itself • Humidity • Amount of water vapor in the air • High humidity levels means the sweat can’t evaporate, so the cooling effect of sweating is reduced

41. Environment and Exercise • Ways to stay cool in the heat • Keeping the skin wet • Hyperhydration • Taking in extra fluids shortly before exercising • Drinking fluids before, during, and after activity in hot environments

42. Environment and Exercise • Exercising in extremely cold temperatures can be dangerous as well • Hypothermia • When your body temperature gets below 95 degrees Fahrenheit • Signs • Shivering, feelings of euphoria, frostbite

43. Heat-Related Disorders

44. Where to exercise • Recreation centers • Advantages • Variety of equipment for cardiorespiratory fitness • Free weights, machines for strength training • Fitness classes • Meet new people • Disadvantages • Cost • Distance/availability

45. Where to exercise • Home/bedroom • Advantages • Cheap • Convenient • Disadvantages • Boring? • Lack of variety

46. Exercise Ideas On A Budget • Free • Cardio • Stepping, jogging, marching in place • Jumping jacks, mountain climbers, running the stairs • Strength • Body squats, wall sits, push ups, curl ups • Flexibility • Stretch while sitting or standing • Use furniture for passive stretching

47. Exercise Ideas On A Budget • Low Cost • Cardio • Use a jump rope • Strength • Resistance bands • Flexibility • Yoga DVD

48. Exercise Ideas On A Budget • Medium cost • Cardio • Workout DVD’s • Strength • Dumbbells and or a stability ball • Flexibility • Yoga mat or padded exercise mat

49. What to wear • Comfort and fit come before fashion! • Shoes • Running?, tennis?, soccer?, variety? • Workout clothes • Comfortable, allow you to move easily, allow you to maintain a comfortable body temperature

50. What to wear • If you are training outside in bad weather… • Dress in layers (three) • Bottom layer should be the thinnest to wick moisture away (lightweight, microfiber) cotton not recommended • Second layer is for insulation to retain heat and allow excess heat to escape (fleece) • Third layer (outermost) should be water/windproof yet breathable to protect you from the elements, mainly rain and wind • Winter accessories include gloves, scarf, earmuffs, hat, or thick socks