Physical Fitness Vs. Personal Fitness

1. Physical Fitness Vs. Personal Fitness

2. Physical Fitness The capacity of the whole body to function at optimum efficiency; determined by the condition of the cardiovascular system, respiratory system, muscular system, the degree of flexibility, and body composition. You are physically fit when you are able to carry out daily tasks with out undue fatigue, are able to handle emergency situations, and possess sufficient energy to enjoy leisure-time activities.

3. Personal Fitness A plan designed to YOU select activities to improve YOUR lifestyle.

4. 10 BENEFITS OF PHYSICAL ACTIVITY 1. IMPROVED APPEARANCE -Helps control/maintain weight -End result is feeling better about yourself 2. IMPROVED BODY IMMAGE -See yourself more positively -Increases self-esteem 3. IMPROVED SELF-CONTROL -Taking control of your body and lifestyle usually decreases stress and depression levels -Increases self-confidence -Increase self-discipline

5. 4. IMPROVED HEALTH -Having a daily fitness routine decreases heart disease and illnesses. -Enhances digestive system, providing better elimination of waste product by body. 5. INCREASE MUSCULAR STRENGTH & ENDURANCE -Males want strength and bulk -Females want firm well toned bodies -End result equals improved personal appearance and self-confidence. 6. INCREASED LEVEL OF ENERGY -Being tired during the day is a direct result of poor lifestyle choices. -Your body is like a car… -A higher energy level is one outcome following a physical fitness program. -A high level of physical activity prevents fatigue. -Over time you will be able to play longer, gain more skill, and increase your success rate.

6. 7. IMPROVED PHYSICAL PERFORMANCE -If you are already physically fit, you will be able to participate in activities for an even longer period of time. -You will be willing to try other sports or activities 8. INCREASED SUCCESS IN SCHOOLWORK OR JOB -Research shows increased physical fitness help with academic achievement. -As your body becomes more efficient, you function more efficiently. 9. HELPS COPE WITH STRESS -Helps provide relief from daily anxieties. 10. INCREASE LIFE EXPECTANCY -Your body will last longer if taken care of properly. -Many diseases are attributed to inactivity. -Reduces stress levels.

7. PRIMARY HEALTH RISK FACTORS You can significantly change the current state of your health, as well as the state of your future by controlling diseases, disabilities or premature death.

8. INACTIVITY -staying active reduces heart problems. • OBESITY -initial stages begin in childhood. -being obese also causes problems socially and emotionally. • HIGH BLOOD PRESSURE -major cause of heart disease. -may be hereditary, but may be caused by stress, work, and peer pressure.

9. HIGH LEVELS OF CHOLESTEROL -waxy fatty substance found in cells (it is needed by body). - cholesterol may collect in blood vessels and clog them, causing heart disease. • STRESS AND TENSION -unnecessary stress and tension may place strain on the heart and circulatory system. -most affected are TEENS • SMOKING -circulatory and respiratory diseases.

10. SEX OF INDIVIDUAL -men usually have higher rates of heart disease than women. -women are smoking more, increasing the rate of heart disease of women. • HEREDITY -if family members have/had circulatory disorders chances are you will! • AGE -advancing in age increase developing heart disease. -the longer one lives, the more plaque builds up in arteries.

11. Health Risk Factors • Inactivity • Obesity • High Blood Pressure • High Levels of Cholesterol • Stress and Tension • Smoking • Sex of an Individual • Heredity • Age

12. Health Risk Factors • Inactivity • Obesity • High Blood Pressure • High Levels of Cholesterol • Stress and Tension • Smoking • Sex of an Individual • Heredity • Age

13. Health Related Components Components of how well the systems of your body operate. • Flexibility • Cardiovascular Fitness • Muscular Strength • Muscular Endurance • Body Composition

14. Flexibility The ability to move body joints through a full range of motion. • Over time flexibility decreases. • Reduces injuries. • Prevents post exercise pain (muscle stiffness and spasms). • Stretching before exercise increases blood supply to muscles and raises their temperature to make them more flexible. • Stretching after exercise prevents blood from pooling in exercised areas. • Reduces chance of low back pain. • Helps relieve emotional tension.

15. Cardiovascular Fitness Ability of the heart, blood, blood vessels and the respiratory system to supply oxygen and necessary fuel to the muscles during exercise. • #1 type is aerobic activity…20-60 minutes daily…walking, jogging, swimming, jump roping, biking, etc. • Increases energy level, causing you to exercise longer without tiring. • Good for weight control • Pulse Rate=pressure of blood in arteries -Carotid artery (neck) -Wrist

16. Resting HR (50-100 BPM):Your heart rate just before you get out of bed *Active person=lower resting HR=heart pumps more blood with each beat. *Inactive=higher resting HR=heart has to work harder to pump blood. • Maximum HR: the rate you should not exceed during exercise *220-Age • Target HR Zone: the rate you want your heart to be during exercise *220-AGE X 60% for lower level *220-AGE X 90% for higher level • To achieve values of cardiovascular training you must maintain 60-90% of Target HR Zone for 20 minutes • Recovery HR: your heart rate within 5 minutes after exercise

17. Muscular Strength & Endurance The ability of a muscle group to apply a maximal force against a resistance force one time and the ability to repeat muscle movement for a long period of time. • Provide good posture • Improve appearance • Help you perform better • Reduce fatigue • Prevents muscle injury and soreness • Helps avoid back pain

18. Body Composition The ratio of fat to muscle, bone, and other tissues that compose your body. • Body fat is needed • Muscle does not turn to fat • Fat does not turn to muscle • Extremely high or low amounts of body fat can cause health problems

19. SKILL-RELATED FITNESS Items of concern with abilities related to sports or activities.

20. AGILITY The ability to change the position of your body and to control the movement of your whole body. BALANCE The ability to keep an upright posture while either standing still or moving. POWER The ability to perform with strength at rapid pace.

21. REACTION TIME The amount of time it takes to start a movement. COORDINATION The intergration of eye, hand, and foot movements. SPEED The ability to cover a distance in a short period of time.

22. What is Goal Setting? • Almost anything you desire!! • Goals are guides for how you do something, and gives you something to work towards • buying a car • grades • graduating • college • taking trips • making an athletic trip • achieving a desired profession • saving money $$$$ • body weight (gain, loss, or maintaining) • gaining speed, strength, etc. • jogging a mile • hiking a mountain

23. Goals… • Serve as a guide • Give you something to work towards • Help you achieve what you want!!! • Are a process that helps improve yourself • Make you feel good about yourself • Help motivate you.

24. Two Types of Goals LONG-TERM GOALS: • Goals to be accomplished over a period of time: • Weeks • Months • Even years SHORT-TERM GOALS: • Goals to be achieved/accomplished in a short period of time. • Days • Weeks • Usually specific • Usually used to achieve long term goals

25. Examples of Personal Fitness Goals Cardiovascular: • Pacer Test (increase # of paces) • Cycling for time or distance • Jogging for time/distance/# of lap • Jump roping for time or # of jumps in set period of time • Maintaining minimum/maximum HR for a set period of time. • Seed walking • Training for a particular activity/sport • Maintaining a level of fitness Flexibility: • Sit-n-reach • Daily stretching with warm-up and cool down

26. Muscular Strength and Endurance: • Increase # of daily sit-ups: (timed/daily routine) • Increase # of daily push-ups (timed/daily routine) • Increase or maintain daily weight training (sets/reps and increasing weight over a period of time) • Pull-ups Body Composition • Weight (increase, decrease, maintain) • Body fat (increase, decrease, maintain)

27. Goal-Setting Steps 1. Desire • Believe in yourself. • Analyze where you are now. • Set realistic goals. • Write your goals in detail. • List benefits you will receive. • Identify obstacles you may face. • Identify knowledge you will need. • Make a plan of action. • Develop a timelines. • Monitor your progress. • Never give up.

28. Principles of Training Principle of Overload Exposing the muscles, joints, cardiovascular and respiratory systems to more work and stress than is normally experienced. • The body becomes stronger and functions better if increased demands are placed upon it. • The amount of overload (exercise) varies with each individual

29. FITT Principle Four ways to achieve overload in a physical fitness program: Frequency, Intensity, Time, & Type

30. Frequency How OFTENone should exercise to improve a component of physical fitness ( flexibility, cardiovascular, muscular strength, muscular endurance, body composition) • The number of times you workout a week. • Exercise must be performed regularly if you intend to reach and maintain an adequate level of fitness. -Minimum 3 x weekly -Effective= 5 x a week -Weight loss= 6 x a week

31. Intensity How HARD one should exercise to improve fitness. • Exercise should increase enough to demand more effort than usual • Exercise to hard you may cause injury, don’t exercise hard enough will result in little or no improvement. Time How LONG one exercise to improve fitness. • How many minutes you jog, lift weights, stretch, etc. • To be effective, exercise must be maintained for a certain length of time. • Maintain cardiovascular activity for 20-60 minutes • As time increases, intensity decreases. Spread exercise over a longer period of time at an easier pace.

32. Principle of Progression Increasing your workload progressively for maximum improvement and to prevent injuries. • As you work harder (overload) your body adapts. Workload then increase, improving your fitness level. • Slowly and progressively apply stress (increased workload/exercise) to your body. Principle of Specificity • Must do specific exercises to improve specific components of physical fitness inspecific body parts. • This is where the Type of activity you chose will be applied to the principles training!

33. Personal Fitness Activities Group & Individual Warm-Up Weight Lifting Exercise Balls Medicine Ball Calisthenics (push-ups, sit-ups, pull-ups, agility ladder & plyometric training, etc Cardio Equipment (ellipticals, treadmills, stationary bike, etc.) Aerobics

34. Kickboxing BOSU Training Rebounding (trampoline) Trail Walking/Jogging Yoga/Pilates Mountain Biking In-Line Skating Climbing Wall

35. Daily, Weekly & Monthly Steps To Designing & Participating in Personal Fitness • Evaluation: Pre-Fitness Testing (pacer, sit-up, push-up, sit-n-reach. • Goal Setting: setting goals after evaluation of pre and mid fitness testing. • Demonstration of all fitness activities made available to you. • Applying FIT Training Principle daily in your programs and personal fitness folders. • Periodic Assessment: Mid-Term and Final Fitness Testing.

36. Personal Fitness Daily Routine • Read the white wash board outside the girls locker room • Dress-out. • Follow Warm-Up directions found on white wash board. • Dino’s upon my direction. • Activity directed by Mr. Vander Valkor Personal Fitness activities.

37. Fitness Folder Tabs(MUST BE IN ORDER) Activity Logs first…no divider before them (3) • Goals & Data: Health Components & Fitness Testing(1) • Dynos (5) • Suggested Activities (2) • Exercise Ball (4) • Medicine Ball (6) • Abs (4) • Ladder (2) • Weight Lifting (2) • HRM Sheets (none…added later) • Rubrics (none…added later) • Blank • Blank

39. Journal 1/7/13 • I learned 1st semester… • I know that this semester… • I need… • I will…. • I won’t… • I look forward to… • Celebrate what is right:

40. Group Collaboration What is physical fitness? What is personal fitness? Why do people like physical activity? Why do people avoid physical activity? What are personal fitness activities “likes”? What are physical fitness activities “dislikes”?

41. Group Collaboration

42. Obesity Rates in the U.S.1995-2010