Foundations of Fitness Wellness Workbook Weeks 1-6

1. Foundations of FitnessWellness Workbook Weeks 1-6

2. You Choose Your Fitness Attitude! "Ultimately, I am what I choose to be; my self-esteem follows the same path." —Anonymous

3. The Runner’s High: the only legal way to get a high! Research has indicated that an individual who is physically fit typically has a higher self-esteem than a person who is not fit due to the release of serotonin from the brain during exercise, also know as the runner’s high.

4. Target Heart Rate • Target Heart Rate (THR) Definition: The heart rate at which one aims to exercise while completing aerobic activity for a minimum of 20 minutes. -Goal is to aim between 60-85% of your maximum heart rate (An average range for a teen is around 140-170) -Working at an intensity level higher than 90% of your target heart range will put an individual at risk for overtraining and overuse injuries. -Examples of aerobic exercise in which one would measure their THR include walking, jogging, rollerblading, skateboarding, swimming, aerobics, etc.

5. Resting Heart Rate -In order to find your THR, you first need to figure your resting heart rate. To do so, find your pulse and count the number of beats for 1 minute. - My resting heart rate is ________.

6. FIND YOUR ZONE!!! On Your own calculate your THR using the Karvonen formula

7. Fitness Quiz • Think you know the best way to get in shape? • Why physical activity is so important? • What happens if you stop exercising? • Find out the answers to these questions and more. • Now take the Fitness Quiz and test your knowledge of fitness.

8. 1. If you don't need to lose weight, there's no need to be physically active. Correct answer: False • Physical activity is an important part of a healthy lifestyle, whether you need to lose weight or not. Aside from losing weight — and keeping it off — consider the benefits: • Physical activity improves your mood. • Physical activity reduces the risk of various chronic diseases, including type 2 diabetes, high blood pressure, osteoporosis and certain types of cancer. • Physical activity strengthens your heart and lungs. • Physical activity promotes better sleep.

9. 2. Getting in shape requires a gym membership or expensive home equipment. Correct answer: False • You don't have to stretch your budget to get in shape. Consider common-sense alternatives to gym memberships and expensive home equipment: • Start a walking group in your neighborhood or at work. • Take the stairs. • Do strength training with inexpensive resistance bands. • Check out exercise videos from the library. • Do push-ups or squats using your body weight. • Look for ways to include walking or other physical activities in your daily routine

10. 3. At least 60 minutes of physical activity is recommended every day. Correct answer: False • The American Heart Association and the American College of Sports Medicine recommend at least 30 minutes of moderate-intensity aerobic activity (think brisk walking or swimming) five days a week or at least 20 minutes of vigorous aerobic activity (such as running) three days a week, plus strength training exercises twice a week. Of course, the more active you are, the greater the benefits. If you can't set aside time for a longer workout, try 10-minute chunks of activity throughout the day.

11. 4. There are four primary elements of fitness: aerobic fitness, muscular fitness, stretching and core stability. Correct answer: True • A well-rounded fitness program includes aerobic exercise, strength training, stretching and exercises for the core muscles. • Aerobic activity improves your stamina. • Strength training helps you reduce your body fat, increase your lean muscle mass and burn calories more efficiently. • Stretching increases your flexibility, improves the range of motion of your joints, and promotes better posture and circulation. • Core exercises support balance and stability by strengthening the muscles in your abdomen, lower back and pelvis

12. 5. If you're physically active, you can eat whatever you want. Correct answer: False • If you're physically active, you burn more calories than you would if you were sedentary. But physical activity isn't a green light to indulge. To maintain a healthy weight, you must strike a balance between the number of calories you take in and the number of calories you burn. To keep your weight in check, pay attention to the kinds of foods you're eating and your portion sizes. Focus on good-for-you foods, including fruits, vegetables and whole grains

13. 6. Regular physical activity can reduce the need for some types of medication. Correct answer: True • Physical activity is good for everyone. But the benefits can be remarkable for people who have conditions such as type 2 diabetes and high blood pressure. Physical activity can help you lower your blood sugar level and blood pressure. For some people, physical activity is enough to reduce — or eliminate — the need for medication

14. 7. You can stop thinking about physical activity at age 65. Correct answer: False • You're never too old for physical activity. In fact, you can't afford to quit. Muscle mass naturally diminishes with age. If you don't do anything to replace the muscle you lose, you'll increase fat. Plus, physical activity as you get older can help you maintain stamina, balance and coordination. Physical activity may even help you maintain mental agility.

15. 8. Full steam ahead is the best way to start an exercise program. Correct answer: False • Increasing your physical activity may be the best thing you can do for your health, but jumping in too quickly isn't the best approach. If you haven't been active for a while or you have a chronic health condition — such as high blood pressure, diabetes or heart disease — get your doctor's OK to begin an exercise program. Then start slowly and build up gradually. If you push yourself too hard at first, you may be sidelined by injury.

16. 9. If you have no energy for physical activity, it's better to rest instead. Correct answer: False • It can be tough to summon enough energy for physical activity. But without physical activity, you'll have no energy. Here's help breaking the cycle: • Take it slow. Plan a walk around the block, not a marathon. • Start your day with physical activity, rather than putting it off until the end of the day. • Plan physical activity for times of the day when you tend to feel more energetic. • Schedule physical activity as you would schedule an important meeting or appointment. • Go to bed earlier to make sure you're getting enough sleep.

17. 10. To maintain the benefits of physical activity, you need to keep it up. Correct answer: True • Even if you've been physically active for years, your fitness level may quickly decline if you become sedentary. It's not all bad news, though. You can make up the lost ground by getting active again. Just remember to start slowly and build up gradually. If your exercise program was interrupted by a health problem, make sure you have your doctor's OK to become physically active again.

18. Rate Yourself on the Physical Fitness Scale • Circle the number that best describes your physical fitness in the past 4 weeks.

19. Wellness for LifeHealth Related Fitness Components • Body Composition: the ratio of lean body tissue compared to fat, bone, cartilage, and tendons. • Flexibility: the range of motion around a joint. • The benefits of flexibility include: • Increases the blood flow in your body • Reduces stress and tension in muscles • Increases your Range of Motion (ROM) • Muscular Strength: the amount of muscular force that can be exerted. • Muscular Endurance: the capacity to continue a physical performance over a period of time • Cardio-Respiratory Endurance: the ability of the body's circulatory and respiratory systems to supply fuel during sustained physical activity.

20. Testing Procedures forBody Composition • Bioelectrical Impedance Analysis (BIA) • A simple method of measuring body fat % by sending a low level, safe, electrical current through the body calculating fat mass and fat free mass. • This method is considered the least effective do to other outside electrical or magnetic influences.

21. Testing Procedures forBody Composition • Skinfold Measurement • This test estimates the % of body fat by measuring skinfold thickness at specific locations on the body with skinfold calipers • Formulas are used to estimate the % according to age and gender. • Reliability may be effectived due to human error.

22. Testing Procedures forBody Composition Hydrostatic Weighing • Under water weighing that determines various components that makeup a persons total body density. • A calculation is used to determine lean weight and fat weight which will determine a person’s % of body fat. • Considered the most effective method of determining a person’s % of body fat.

23. Testing Procedures forBody Composition • BMI stands for Body Mass Index. • BMI is a measure of body composition. BMI is a measure of body weight relative to height. • The higher the BMI the more at risk you are for being overweight.  • Remember, BMI is just a guide - it does not accurately apply to elderly populations, pregnant women, or very muscular athletes such as weightlifters. • BMI can be inaccurate, for example with large and muscular though lean athletes scoring high BMI levels which incorrectly rates them as obese.

24. Testing Procedures forFlexibility • Sit and Reach • The sit and reach test is the most common method of measuring the flexibility of the lower back and hamstring muscles.

25. Testing Procedures forMuscular Strength • The two most common exercises that will test the strength and endurance of your abdominal muscles and your upper body are curl-ups and push-ups.

26. Testing Procedures forCardio respiratory Endurance • Pacer Test • Mile Run • 3 Minute Step Test

27. How Physically Active Are You? • Complete the survey to earn completion points. • Tally your score. • What can you do to improve your score if needed?

28. A Complete Workout The three components of a complete workout are: • Warm-up • Workout • Cool Down

29. Warm-Up • A gradual increase in the intensity of exercise to allow physiological processes to prepare for greater energy outputs. • Individuals should not lift weights or sprint before a proper warm-up has taken place.

30. Types of Active Warm-Ups Cardiovascular  Muscular-skeletal

31. Warm-up Guidelines • Perform both Cardio and Muscular-Skeletal phases • Start slowly and gradually increase • Warm-up for 5-15 minutes, longer if weather is cold. • You should create a light sweat and increase your heart rate during the warm-up.

32. Cool Down Guidelines There are two parts to a cool down and they should occur in this order: 1. Cardiovascular—keep your body moving around for 3-5 minutes after your workout. Examples: walking or jogging slowly. 2. Stretching—static stretching should be used to minimize stiffness and soreness in the muscles.

33. Aerobic vs. AnaerobicChallenge In your packet complete the Aerobic vs. Anaerobic assessment.

34. Aerobic -means with oxygen -you can supply large amounts of oxygen to your body -activities require you to use the large muscle groups of your body for several minutes at a time -you can meet your energy needs by supplying larger amounts of oxygen to your body -the part of tennis played continuously over a sustained period of time -you are able to pass the talk test Anaerobic -activities such as running up two flights of stairs, sprints, etc. -activities require high levels of energy -activities are done at high intensity -activities last only a few seconds -leads to moderate to high levels of muscular strength, muscular endurance, and flexibility -the part of tennis that involves short burst of intense activity Aerobic vs. Anaerobic

35. Let’s Get F.I.T.T. Three Scientific Principles of an exercise prescription: • The Overload principle is subjecting a part of the body to greater efforts to gain a training response. • The Specificity principle is when the amount of resistance is increased to further the stress on the muscle • The Progression principle occurs when the body adapts to a very specific type of training stimuli.

36. Let’s Get F.I.T.T. FITT factors must be present in an exercise prescription: (F)requency is the number of times you engage in physical activity Three considerations a. Your specific fitness goals b. Your current fitness level c. Other priorities and responsibilities in your daily lives

37. Let’s Get F.I.T.T. (I)ntensity is the level of difficulty or exertion of your physical workout • A reliable measure for cardiovascular conditioning is Percentage of your maximum heart rate a. Heart Rate is the number of times your heart beats per minute • Perceived exertion refers to how hard you feel you are working • The talk testmeasures your ability to carry on a conversation while exercising

38. Let’s Get F.I.T.T. (T)ime refers to the duration of a single workout • Usually measured in minutes or hours • Beginners should engage in weight training or cardiovascular activity for 20-30 minutes

39. Let’s Get F.I.T.T. (T)ype refers to the kind of activity that you choose to do (cardio or weight conditioning). Teens should be physically active seven times per week.