Enhance Your Fitness: Five Key Areas Explained

1. Fitness The ability to carry out daily tasks easily & have enough reserve energy to respond to unexpected demands.

2. Five Areas of Health Related Fitness… • 1. Cardio Respitory Fitness • 2.Muscular Strength • 3.Muscular Endurance • 4.Flexibility • 5.Body Composition • (Core Strength)

3. 1. CARDIORESPITORY ENDURANCE • the ability of your body to continuously provide enough energy to sustain submaximal levels of exercise. Speeds up fat metabolism • Improves delivery of oxygen (capillarization) • Faster removal of waste products • Decreased levels of stress

4. 2. MUSCULAR STRENGTH • Strength is defined as the ability of a muscle to exert a force to overcome a resistance. • Avoid injuries • Maintain good posture • Remain independent (in older age) • TESTS: Push-Up Test, Pull-Up Test, 1RM/5Rm • “Relative Strength vs. Absolute Strength

5. 3. MUSCULAR ENDURANCE • Muscular endurance, unlike strength, is the ability of a muscle to make repeated contractions over a period of time. • Ability to sustain low to moderate activity • used in day-to-day life in activities such as climbing stairs, digging the garden and cleaning.

6. 4. FLEXIBILITY The ability to move a body part through a full range of motion. Especially important in the posterior chain and lower body. Back Problems, Knee Problems Running mechanics & gait Tests: Sit & Reach

7. 4. FLEXIBILITY/MOBILITY Flexibility: The maximum static range of motion. (passive) Mobility: The ability to move a joint part through a full range of motion. Especially important in the posterior chain and lower body. Back Problems, Knee Problems Running mechanics & gait Tests: Sit & Reach

8. Improving Flexibility/Mobility • Dynamic Stretching (Mobility) • Static Stretching (Flexibility) (PNF Stretching)

9. 5. BODY COMPOSTION The amount of lean body mass (all tissues other than fat, such as bone, muscle, organs & body fluids) compared with the amount of body fat. A healthy body comp involves having a healthy balance between the two.

10. The Problem with BMI • NOT A DIRECT MEASUREMENT OF FAT • FAT OVERESTIMATION OF ATHLETES • FAT UNDERESTIMATION OF THIN AND ELDERLY PERSONS • % Body Fat best assessment relative to health

11. Aerobic Exercise any activity that uses: • 1. large muscle groups • 2. is rhythmic in nature • 3. can be maintained continuously for at least 10 minutes three times a day or for 20-30 minutes at one time • Examples: • Running • Cycling • Swimming • Dancing

12. Anaerobic Exercise • Intense short bursts of activity in which the muscles work so hard that they produce energy without using oxygen. • Examples: • Running a 100 meter dash • Lifting weights

13. SKILL RELATED FITNESS • Speed • Power • Agility • Balance • Coordination • Reaction Time

14. 1. SPEED • LINEAR/ HOW FAST WE CAN TRAVEL A SHORT DISTANCE AT MAXIMAL EFFORT (SPRINT)

15. POWER • STRENGTH + SPEED • (FORCE APPLIED QUICKLY)

16. AGILITY • ABILITY TO ACCLERATE/DECELERATE AND CHANGE DIRECTIONS

17. SPEED AND POWER TRAINING • SPEED= STIDE LENGTH X STRIDE FREQUENCY • STENGTH AND CNS • ENERGY REQUIRMENTS • TRAINING THEORY

18. TRAINING FOR SPEED and POWER • PLYOMETRIC TRAINING • trains muscles to exert maximum force in the shortest amount of time possible. • Stretch/shortening cycle

19. Assessment of Fitness- Physical Best Test Presidential Fitness Test

20. Exercise Program: 3 parts • PART 1. Warm-up: an activity that prepares the muscles for work. • Brisk walk to increase body temp then slowly stretch large muscles.

21. Program Continued… • PART 2. Workout: the workout should follow the F.I.T.T. principle. • F= Frequency • I= Intensity • T=Time • T= Type FrequencyNumber of times per week an activity is performed – USE to be 3 times a week– now CDC & ACSM recommend:

22. FOR SUBSTANTIAL HEALTH BENEFITS ADULTS NEED: 2 hrs & 30 min (150 min) each week of MODERATE INTENSITY aerobic activity OR 1 hr & 15 min (75 min) each week of VIGOROUS-INTENSITY aerobic activity Aerobic activity should be performed for at LEAST 10 min AT A TIME, spread throughout the week

23. CDC RECOM CONT’D • Muscle strengthening activities - adults: • 2 or more days a week • All major muscle groups should be worked. Legs, hips, abs's, chest, shoulders & arms • Exercises for each muscle group should be repeated 8-12 times per set. As exercises become easier, increase the weight or do another set

24. F.I.T.T. CONTINUED Intensity an activity performed between 60-90% of maximal HR. Begin slowly to build endurance. Doing too much too soon is harmful. MaxHR - widely used method to determine exercise intensity.

25. Karvonen Formula Used to calculate Target Heart Rate 220 minus age in yrs equals a predicted HR max in beats per minute An intensity of between 60-90% -- Target HR SEE KARVONEN FORMULA HANDOUT IN PACKET – Copy the calculation on a new sheet of paper & turn this in for x-credit See Target HR chart for children age 7-12

26. New HR Calculation for Women • Karvonen based on studies of men • New 206 minus 88% of age • Old formula example “at age 50 gives a 170 bpm for men & women” • Before women had a hard time meeting their target HR • New calculation is more difficult – iphone app

27. HEART FACTS • Did you know……… • The heart pumps 2,000 gallons of blood through about 60,000 million miles of blood vessels • It the heart beats 100,000 times a day year after year ---- it never rests!

28. Resting Heart Rate • The number of times your heart beats in one minute when you are not active. • An average fitness level– 72-84 beats/minute • 4 weeks of participation in a fitness program can reduce resting heart rate– 5-10 beats per minute • RHR taken immediately in the am upon waking • RHR decreases as heart becomes a more fit muscle.

29. How to Measure Heart Rate • Find pulse @ carotid or radial artery by counting the # of times the heart pulses or beats in a minute. • Use first 2-3 fingers not thumb • Do not use excessive pressure – could simulate receptors to slow HR

30. HR Measurement • Count for 10 seconds X 6 • OR • 15 seconds X 4 • 3 minutes after exercise count again – the closer that reading is to resting HR the better your condition

31. INTENSITY TEST • Talk Test - you should be able to breathe comfortably & string a couple of words together throughout aerobic exercise. More pleasurable than gasping for air.

32. MODERATE INTENSITY • Can talk, but not sing during activity • TYPES OF AEROBIC ACTIVITY: • Brisk walking (3 miles per hr or faster but not race walking) • Water Aerobics • Bicycle riding slower than 10 mph • Tennis doubles • Ballroom dancing General gardening

33. VIGOROUS INTENSITY • CANNOT SAY MORE THAN A FEW WORDS W/O PAUSING FOR BREATHS • Race walking, jogging or running • Swimming laps • Tennis singles • Aerobic dancing • Bicycling 10 miles or faster • Heavy gardening Hiking uphill

34. CDC GUIDELINES 6-17 yrs • EVERY DAY – 1 hr or more of phy activ • AEROBIC ACTIV –Most of the 1 hr a day either mod or vigorous intensity – vigorous intensity at least 3 days a week • MUSCLE STRENGTHENING on at least 3 days a week • BONE STRENGTHENING on at least 3 days a week. Activities produce a force on the bones that promotes bone growth & strength through impact with the ground – hop, skip, run, b-ball, v-b

35. “FITT” CONTINUED: Time/ DurationContinuous & sustained physical activity 20-60 minutes or more. Work @ moderate-intensity activity for 30 minutes or more on 5 or more days per week OR vigorous-intensity for 20 or more minutes on 3 or more days. Type Devote 75-80% of workout to aerobic activity—20-25% to anaerobic/ a combo of both. Aerobic is recommended - jogging, swimming, x-c skiing, bicycling, brisk walking & dancing.

36. Workout Program Continued… • PART 3. Cool Down: an activity that prepares the muscles to return to a resting state. First slow down the activity for around 5 minutes then stretch.

37. Hints…FOR EXERCISE ADHERENCE • Put it into your daily schedule– make it a habit. • Find a constant time • Exercise with a friend • Choose an activity/activities that you enjoy • Mix it up

38. Additional Fitness Information • Hydration: is taking in fluids so that the body functions properly. Before, during, and after exercise • Adequate hydration results in : • More alert & focused • Reaction time quicker– muscles respond more quickly and less likely to cramp • Endurance is greater

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