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Fitness and Exercise Principles

Learn about the components of fitness, including strength, flexibility, endurance, agility, and speed. Understand the importance of cardiovascular endurance and muscular endurance for a healthy heart and lungs. Discover the different body types and the health risks associated with thinness and being overweight. Explore the benefits of fitness, such as increased health, improved writing and reading scores, ability to participate in recreational activities, and increased self-esteem. Understand the concept of caloric balancing and the dangers of dieting without medical advice. Learn about the basic food groups and the importance of cutting out snacks. Discover alternative activities to snacking, such as push-ups, sit-ups, and closed pike exercises. Understand the overload principle for muscle growth and the importance of flexibility training. Avoid ballistic stretching and focus on passive stretches that are held for 30 seconds.

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Fitness and Exercise Principles

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  1. FITNESS AND EXERCISE PRINCIPLES PLEASE LEFT CLICK TO ADVANCE SLIDE SHOW TO BE FIT IS TO BE HAPPY

  2. COMPONENTS OF FITNESS • STRENGTH - PUSH-UPS, SIT-UPS, AND PULL-UPS • FLEXIBILITY - SIT AND REACH and TRUNK LIFT • ENDURANCE - PACER (CARDIO-VASULAR ENDURANCE) AND AMOUNT OF PUSH-UPS AND PULL-UPS (MUSCULAR ENDURANCE) • AGILITY – • SPEED – • BMI

  3. CARDIOVASCULAR ENDURANCE HEALTHY HEART HEALTHY LUNGS ARTERIES AND VEINS DECREASED CHANCES OF STROKE DUE TO HEALTHY VEINS AND ARTERIES MUSCULAR ENDURANCE INCREASED ABILITY TO DO A GIVEN NUMBER OF EXERCISES IN A ROW. INCREASE NUMBER OF CAPILLARIES AND MITOCHONDRIA ENDURANCE

  4. BODY TYPES • ECTOMORPH --THIN • MESOMORPH -- MUSCULAR • ENDOMORPH -- HEAVY SET

  5. THINNESS ANOREXIA BOLEMIA OSTEOPEROSIS PARASITES AIDS OVER WEIGHT OSTEOPEROSIS CARDIOVASCULAR DISEASE INCREASED CHANCES OF STROKE HEALTH RISK OF THINNESS AND BEING OVER WEIGHT

  6. FITNESS FACTS • HEART DISEASE KILLS MORE PEOPLE IN THE US THAN : • AUTO ACCIDENTS • AIDS • CANCER • AND DOMESTIC VIOLENCE COMBINED

  7. FITNESS FACTS • SEDENTARY LIFE STYLE LEADS TO • INCREASED PREMATURE DEATH • INCREASED HEART DISEASE • INCREASED CANCER • INCREASED DIABETES • INCREASED OSTEOPEROSIS

  8. THE COST OF SEDENTARY LIFESTYLE • 126.6 BILLION ANNUALLY IS SPENT ON ILLNESS DUE TO INACTIVITY • 6.1 BILLION PER YEAR IN NC ALONE IS SPENT ON ILLNESS CAUSED BY INACTIVITY. • These figures are from 2001- these cost have more than likely risen

  9. BENEFITS OF FITNESS • INCREASED HEALTH • INCREASED WRITING SCORES • INCREASED READING SCORES • INCREASED ABILITY TO PARTICIPATE IN RECREATIONAL ACTIVITIES • INCREASED SELF-ESTEEM

  10. CALORIES USED 150 CALORIES USED WHEN JOGGING THE MILE CALORIES EATEN 150 CALORIES IN A CAN OF SODA CALORIC BALANCING3600 CAL. PER POUND OF FATAPPROX. 2200 CAL NEEDED EVERY DAY - BASAL METABOLIC RATE

  11. DANGER! • YOU SHOULD NOT DIET WITHOUT THE ADVISE OF A DOCTOR! • EAT THREE BALANCED MEALS WITH ALL BASIC FOOD GROUPS • CUT OUT THE SNACKS

  12. BASIC FOOD GROUPS • GRAINS • VEGETABLES • FRUITS • MILK • MEAT & BEANS • OILS AND DISCRETIONARY CALORIES

  13. POTATO CHIP ALTERNATIVE • WHEN WATCHING TV AND THE COMMERCIALS COME ON - • STOP - DO NOT GO GET A SNACK • INSTEAD - DO THE FOLLOWING • 10 PUSH-UPS • 10 SIT-UPS • 30 CLOSED PIKE

  14. No Pain - No Gain! • Over load principle - (to get stronger or build more endurance you must over load the muscles) • You must over load the muscle in order for it to get stronger • When you over load the muscle it breaks down • that is why you are sore the next day and tend to be a little weaker after a day of vigorous exercise. • The body then compensates and rebuilds the muscles stronger than before.

  15. FLEXIBILITY • BALLISTIC STRETCHING - BOUNCE STRETCHING CAN LEAD TO MICROSCOPIC TEARS IN THE MUSCLE -THIS IN TURN CAN LEAD TO SCAR TISSUE LATER ON • A PASSSIVE STRETCH THAT IS HELD 30 SECONDS IS BEST -

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