FITNESS

1. FITNESS Wellness 1

2. Fitness can be as simple as adding steps in your day!! (10,000) • Collegeville, Minn. — •5:00 - 5:45 a.m.: Wake up, shower, random stumbling around apartment. Steps: 140 •5:46 - 6:20 a.m.: Drive to work, park, and walk to office. Steps: 504•6:21 a.m. - 12 noon: In office, including frequent pacing and trips to the studio and copy machine. Steps: 1,473•12:01 - 12:30 p.m.: Walk downstairs three flights to lunch (healthy, of course), and back. Steps: 717•12:31 - 3:00 p.m.: Back in office. Mostly at desk, writing important things. Steps: 336•3:01 - 3:30 p.m.: Walk back to car, head toward home. Steps: 545•3:31 - 4:00 p.m.: Stop on the way home for errands at the grocery and hardware stores. Steps: 1,696•4:01 - 5:50 p.m.: Drive home, some routine chores. Steps: 795•5:51 - 6:20 p.m.: Brisk 30-minute walk through St. Cloud neighborhood. Steps: 4,189 •6:21 - 9:00 p.m.: Cook dinner, typical lazy evening at home. Steps: 745 • Total steps: 11,140. It can be done. (2,000 - 2,200 steps = 1 mile)

3. ANAEROBIC(sprint/strength training) • “Without oxygen” • Uses specific muscle groups • Can be maintained for a few seconds to about 90 seconds • Body is working so hard it can’t supply the muscles with as much oxygen as they are using (called oxygen debt). • Increases strength of heart, but does not have as many benefits as aerobic exercise

4. AEROBIC ACTIVITY (Cardiovascular – your conditioning level) • “With oxygen” or “In the presence of oxygen” • Uses large amounts of muscle groups • Can be maintained continuously for a long period of time (15-20 minutes or longer) • Rhythmic in nature • Think of this as: Long in duration yet low in intensity • Most beneficial in prolonging your life & quality of life. (most health benefits)

5. ANAEROBIC Burning dry wood Burns fast (can’t last) High intensity (flames) Lots of waste (ashes/lactic acid) AEROBIC Burning wet wood Burns slow (long time) Low intensity (flames) Little waste (ashes/lactic acid) ANAEROBIC vs. AEROBIC

7. Exercise Recovery Ratio Rest : Work • Aerobic (endurance activities) 1:1 • Anaerobic (explosive & powerful) 2:1 • Anaerobic Endurance (many team sports) 1½:1 For example, if you were to sprint for 15 seconds, how long should you rest before you do your next sprint??

8. FAST TWITCH Produce force at a higher rate Intense/explosive Used when there is a limited time to generate a lot of force/speed Example: shot put SLOW TWITCH Can fuel repeated and extended muscle contractions Fire slowly, but can go for a long time before fatigue Example: marathon FAST VS. SLOW

9. MUSCLE FIBERS • Humans contain a genetically determined mixture of slow and fast twitch muscle fibers. • On average we have around 50% fast and around 50% slow fibers (and about 2% intermediate) • Training can alter intermediate fibers to imitate either the fast or slow fibers (depending on how you train).

10. WHO DOES WHAT? Lance Armstrong? Chester Taylor? Joe Johnston?

11. How to build Strength… ____ Resistance (80% of 1RM) X ____ Repetitions (4-8) X ____ Recovery (2:1) = Stronger Muscles (Hypertrophy)

12. How to build endurance… ___ Resistance (40% of 1RM) X ___ Repetitions (15-30) X ___ Recovery (1:1) = Better Muscular Endurance

13. Terms • Hypertrophy: Gain/Increase muscle mass • Atrophy: Loss/Decrease muscle mass • Body Composition: What percentage of your body is lean/muscle tissue, fat tissue, & water • Progressive Overload Principle: To gradually increase the workload

14. Girls: A) Weight x 18 = B) (Weight x .9 x 24) / 2.2 = C) Weight x 10 = D)Take your answer to letter ‘C’ and add your original weight to that new number (1300 + 130 = 1430) Average = (add up answers to A,B,C,D and divide by 4) = Boys: A) Weight x 20 = B) Weight x 11 = C) (Weight x 24) / 2.2 = D)Take your weight and put a “0” at the end of it (ex. 130 = 1300) Double your original weight (130 + 130 = 260) and add that new number to the previous one. (1300 + 260 = 1560) Average = (add up answers to A,B,C,D and divide by 4) = BMR-Basal Metabolic Rate Minimum amount of calories you need to sustain life

15. Resting Heart Rate (RHR) • Best taken after a long rest (morning) • Average: 60-80 • The lower, the better – it’s common for an endurance athlete to have a RHR of 40 bpm’s • Calculation: Take pulse for 60 seconds, this is your heart rate.

16. Maximum Heart Rate (MHR) • 220-Age • Don’t want to go above this number. • Consequences of going over may be fainting or if your older, a heart attack. A heart attack can also occur in someone younger if a heart defect is present, many times of which you are unaware of.

17. Target Heart Rate (THR) • The heart rate you want while you are exercising. • If you go below this, you aren’t working hard enough for it to have a sizable impact. If you are above this range, you are working too hard and the workout is no longer benefiting your cardiorespiratory system. • 220-Age or MHR. Take that # and multiply it by .60 and by .80. This will give you the lower and upper limits…the range you want to be in.

18. Recovery Rate Sometimes the best measure of your level of conditioning is how quickly your heart rate returns to normal after prolonged exercise. The quicker it recovers, the better shape you are in.

19. Warm-up • Purpose: • To increase muscle and total body temperature • To prepare the body for increased stress • To reduce the risk of injury • To mentally prepare the body for competition

20. Steps to a Warm-up: • A light exercise using large muscle groups, such as a short jog • Stretching, making sure to stretch all large muscle groups • Sport specific drills, such as lay-ups and free-throws • Activity of your choice in which your THR is reached / sustained

21. Cool Down • Purpose: • Prevents lactic acid from building up in the muscles • Prevents the pooling of blood in the extremities • Allows the body to return to it’s previous state