Staying Fit after High School

1. Staying Fit after High School

2. What does it mean to stay active? • Staying active means living a lifestyle in which all aspects of fitness are addressed. • People can address these aspects through their job, a work out routine, chores, or recreational games.

3. What are the components of fitness? • Cardiovascular endurance • Muscular endurance • Muscular strength • Flexibility • Body fat composition

4. Cardiovascular endurance • This is the body's ability, over sustained periods of physical activity, to deliver oxygen and nutrients to tissues, and to remove wastes. • Ex. Jogging, swimming, walking, circuit training.

5. Muscular Endurance • The muscles ability to contract against resistance over time. • Muscular endurance is when a person does reps with the same muscle or muscle group for a set of 15 or more. • Ex. Weight lifting over 15 reps, running, jogging, swimming

6. Muscular Strength • Muscular strength is the body's ability to produce force for a brief time span. • Ex. Weight lifting with heavy weights and low reps.

7. Flexibility • The ability to move joints and use muscles through their full range of motion. • Stretches should be held for 30 seconds to receive flexibility gains. Why?

8. Body Composition • Body composition is the ratio of lean body mass to fat mass. This is represented in a percentage. • Healthy range for men 15-18 % • Healthy range for women 22-25% • For men over 25% and women over 32% fat there is a dramatic correlation with illness and disease.

9. What can you do to increase your fitness level? • Assess your current activity level and find out what aspects of fitness your life hits on a consistent basis. • Find ways to implement the fitness aspects that your lifestyle lacks. Examples?

10. Anatomical Position

11. Joints • There are joints all over the body. • Joints are the point of connection between two bones or elements of a skeleton. • Joints usually, but not always allow movement. • Ex: Elbow, wrist, neck, shoulder, hip, ankle, knee, ect.

12. Joint Motion • Joints allow the body to move in all kinds of directions. • Flexion/Extension • (Horizontal) Adduction/ Abduction • Supination/Pronation

13. Flexion and Extension • Flexion: The bending of a joint between two skeletal members to decrease the angle between the members; opposite of extension. • Extension: The bending of a joint between two skeletal members to increase the angle between the members; opposite of flexion.

15. The gym is our friend!!! • After high school it can be difficult at times to stay active with new jobs, families, and other commitments. • How do we know we are working out effectively and efficiently?

16. Multi-joint lifts • Our body does not move in isolated movements, so why should we work it that way!?!?! • Think functional!

17. Upper Body Pulls • Vertical pulls- Works the back muscles Prime Mover: latissimusdorsi Secondary Movers: biceps, back of the deltoid, trapezius and rhomboids . • EX. Lat pull down, pull ups • Horizontal pulls- Works the back muscles with focus on the center of the back Prime mover: Latissiumsdorsi Secondary movers: Trapezius and rhomboids,(middle of back) , biceps, and back of the deltoid. • EX. Rows

19. Upper body pushes • Vertical push- Works primarily the front of the body. Prime Mover: Front of deltoid Secondary Movers: triceps, upper trapezius and Pectoralis Major. • Ex. Over head press, Military Press • Horizontal push- Works primarily the front of the body Prime mover: Pectoralis Major Secondary Movers: the front of the deltoid and triceps. • Ex. Bench Press, Dumb bell Flies, push up

21. Lower body • Squats- Squats are the multi-joint lift for the lower body. They work primarily the quadriceps and glutes with secondary help from the hamstrings and calf muscles. • Squats can be made more difficult by changing the level of balance and stability and also by adding weight. • Ex. Lunges, walking lunges, reverse lunges

24. What is the core? • Your abdominals right????? • Yes but there are more….. It also includes the lats, traps, lower back, hamstrings and glutes • Your core actually consists of all the muscles that attach to your spine. • The core helps to create a solid base for movement, creates good posture, and makes a person more efficient in their movements.

25. Engaging the core • The core muscles must be engaged (contracted) with every rep of every set of every exercise. • This creates a strong base and support. • EX. Shooting a cannon off of a canoe VS a war ship. • With a strong base and efficient movement, a person is less likely to get injured, can generate more force when weight training, increase their speed when running and make every workout more efficient.

26. Abdominal Core Muscles • Transverse Abdominis (TVA)-The deepest of the abdominal muscles, this lies under the obliques (muscles of your waist). It acts like a weight belt, wrapping around your spine for protection and stability. Target Exercise: Plank • External Obliques-These muscles are on the side and front of the abdomen, around your waist.Target Exercise: Arm Sweep • Internal Obliques-These muscles lie under the external obliques, running in the opposite direction.Target Exercise: Crossover Crunch • Rectus Abdominis-The Rectus Abdominis is a long muscle that extends along the front of the abdomen. This is the 'six-pack' part of the abs that becomes visible with reduced body fat. Target Exercise: Crunch • Erector Spinae -The erector spinae is actually a collection of three muscles along your neck to your lower back. Target Exercise: Back Extension

27. Stability • The more stable a person is, the less the core and other joints have to stabilize. • EX. Standing military press vs. Seated military press. • Which would create more stress on the body and why?

28. Other examples of exercises • Crunch on a floor vs on a plyo ball • Leg Press vs Squats • Squats vs lunges • Squats vs Squats on balance board • Bench Press vs Push up • Lat pull down vs Pull up • Squat vs single leg squat • Barbell bench vs dumbbell bench • 4 point plank vs a 2 point plank

29. Path of least resistance • The body naturally wants to move through the path of least resistance. • This means it wants to try to alter its angles to recruit more muscle to make movements easier. • This makes it important to focus on our movements and not deviate from our strict form.

30. Isolation Exercises • For general fitness isolation exercises are not needed. • Isolation exercises are exercises used to isolate one muscle at a time.

31. What do I need to know? • The shoulder is called the deltoid. • The chest is called the pectoralis major. • Squats are a quad dominant exercise that works all aspects of the lower body. • Vertical and horizontal pushes work the chest, front of the deltoid and triceps. • Vertical and horizontal pulls work the latissimusdorsi, rhomboids, trapezius, back of the deltoid and the biceps.

32. Verticle pushes primary mover is the shoulder and horizontal pushes primary mover is the chest • Verticle pulls primary mover is the latissimusdorsi and horizontal rows have more of a focus on the rhomboids and trapezius, but the latissimusdorsi is still the prime mover. • Isolation exercises are not needed for general health but can assist in getting the aesthetic results you may be looking for. • Know the components of fitness and what they are.

33. Know what the core is, how it is important, and how to challenge the core muscles. • Know the benefits of a strong core. • Know that when first starting a work out routine, one would want to start with the most stable version of each motion gradually moving to less stable and more advanced versions. • Understand the path of least resistance and why this is a factor in us working out.

34. Homework • Write two paragraphs about how you will incorporate fitness, particularly muscular strength and endurance, into you life.

35. What are calories? • Calories are inside of food and are used as energy for the body. • Lipids(9), proteins(4), and carbohydrates(4) all contain calories. • The body stores excess calories that are taken into the body as fat. • To lose weight, a person must consume less calories then they burn in a day.

36. 3500 calories in a pound of stored body fat • A person can only lose 1-2 lbs of body fat a week healthfully. • So….. If a person wanted to lose 10 lbs how would they do that?

37. 1. Analyze their diet as it stands today. • 2. Know your time table. • 3. Make adjustments to calorie intake accordingly. • EX: A person wants to lose 20 lbs in five months. - Find out how many weeks are in 5 months. Answer: 20 -Figure out if the goal is realistic by finding how many pounds must be lost each week. Answer: 1 lb per week and yes this is a realistic goal. - Compute how many less calories per day must be taken in. Answer: 500. 500X7= 3500=1 lb of fat lost each week.

38. There are no Quick fixes! • Drastically dropping calorie intake will not have positive health results. • The body can only convert about 2 lbs of fat into energy a week, so when calories are dropped dramatically protein(muscle) is consumed for energy. This will drop the rate of metabolism, causing a person to burn less calories at rest. • There will be weight loss when calorie consumption is drastically dropped, but most of it will be from the body losing muscle and retaining less water.

39. Cardiovascular Fitness • Cardiovascular fitness can be worked many different ways. • Through everyday routines, long distance running, jogging, house chores, interval training, swimming, circuits ect.

40. The “Fat Burning Zone” Myth • A lot of cardiovascular machines have a “fat burn” setting in which the person does cardiovascular work at a low to moderate intensity. This can be very misleading. • Granted the body will pull the highest percent of calories from fat at this level, the total number of calories burned will increase as the intensity increases.

42. Heart Rate • Resting Heart Rate- The amount of times a persons heart beats per minute when at rest. • Maximum Heart Rate- The number of times a persons heart beats at its highest intensity level. Found by subtracting a persons age from 220. • Heart Rate Reserve- The MHR-RHR.

43. Training Zone • The training zone is the zone in which a person wants their heart to work. • To find the target heart rate a person should use the Karvonen Formula. • This helps a person understand how hard they are working and if this level of work is appropriate for their fitness goals.

44. Karvonen Formula • 1. Maximum Heart Rate (MHR) = 220- your age2. Heart Rate Reserve (HRR)= Maximum Heart Rate - Resting Heart RateOnce you have your Heart Rate Reserve, you can calculate your training heart rate:3. (.85HRR) + RHR = Upper end of the training zone4. (.50HRR) + RHR = Lower end of the training zoneExample: To calculate the training heart rate of a 35 year old person with a resting heart rate of 70:Maximum Heart Rate: 220-35=185 bpm (beats per minute)Heart Rate Reserve= 185-70=115 bpmHigh End of the Training Heart Rate: (115*.85) + 70 = 168 bpmLow End of the Training Heart Rate: (115*.50) + 70 = 128 bpm"

45. Practice • A 34 year old man with a RHR of 60 wants to work at a moderate intensity level. What will be his Training zone? • A 19 year old college lacrosse player with a resting heart rate of 54 wants to find out his training zone. Calculate that for this person.

46. Practice 1 • 1. 220-34= 186 MHR • 2. 186-60= 126 HRR • 3. 126(.85)+60= 167 • 4. 126(.5)+60= 123 • 5. Answer= 123-167

47. Practice 2 • 1. 220-19= 201 • 2. 201-54= 147 • 3. 147(.85)+ 54= 178.95 • 4. 147(.5)+ 54= 127.5 • 5. Answer= 128-179

48. The FITT Principal • Frequency- How often. • Intensity- How much. • Time- How Long. • Type- What kind.

49. Jim is following a routine where he alternates his resistance training by doing upper body one day then lower body the next. He takes off on the weekends and also on Wednesday. He does 3 exercises each day he works out and performs 15 reps for three sets on each. His work outs usually last around 40 minutes.

50. Frequency- Twice a week for upper and lower body. • Intensity- Three exercises for three sets at 15 reps • Time- 40 minutes • Type- Resistance training. Muscular endurance.