Maximizing Your Physical Fitness for a Healthier You

1. Chapter 3: Physical Fitness & Your Health Lorna Augustin, Tony Huynh, Whitney Howzell, Ni Kim, Adam Langston

2. Physical Fitness & You

3. What is Physical Fitness? • The ability to carry out daily tasks easily and have enough energy to respond to unexpected demands

4. Benefits of Physical Fitness • Physical Health • Emotional Health • Social Health

5. Physical Health • Lowers risk for health problems and diseases • Allows you to be more active and capable at any age • Give you higher energy levels for longer periods • Improves your posture

6. Emotional Health • Stress relief • Control depression • Sense of pride and accomplishment for taking care of yourself • Positive self-esteem

7. Social Health • Good relationships • Self-confidence • Better interaction

8. 5 Components of Physical Health • Composition • Flexibility • Muscular Strength • Muscular Endurance • Cardiorespiratory Endurance

9. Composition • The ratio of body fat to body tissue, including muscle, bone, water, and connective tissue such as ligaments, cartilage and tendons

10. Flexibility • The ability to move a body through a full range of motion

11. Muscular Strength • The amount of force a muscle can exert

12. Muscular Endurance • The ability of the muscles to do different physical tasks over a period of time without causing fatigue

13. Cardiovascular Endurance • The ability of the heart, lungs and blood vessels to send fuel and oxygen to the body’s tissues during long periods of vigorous activity

14. Ways to Measure • Measuring Flexibility • Measuring Muscular Strength • Measuring Muscular Endurance • Measuring Cardiorespiratory Endurance

15. Exercise & Fitness

16. Benefits of Exercise • Physical Health • Mental & Emotional Health • Social Health

17. Physical Health • Builds a strong body • Reduce the feelings of chronic fatigue & stiffness • Improve motor response • Strengthens the body’s muscles, skeleton, and other moving parts • Helps slow the onset of osteoporosis • Enhances the body’s protection against disease • Contributes to the functioning of the nervous, circulatory and respiratory system

18. Exercise & Weight Control

19. Mental/Emotional Health • Reduces emotional stress • Stretching exercises helps you tense your muscles and sleep better • Refreshes people with jobs and makes them more productive • Increase brain activity

20. Social Health • Enhances self-esteem • Increases your preparedness to meet people

21. 2 Main Categories of Exercise • Aerobic Exercise • Anaerobic Exercise

22. Aerobic Exercise • Vigorous activity in which oxygen is continuously taken in for a period of at least 20 minutes • Improves cardiovascular endurance

23. Aerobic Activities • Jogging • Swimming • Bicycling • Brisk walking • Jumping on a trampoline

24. Anaerobic Exercise • Intense bursts of activity in which muscles work so hard that they produce energy without using oxygen • Improves muscular strength, endurance, and flexibility

25. Anaerobic Activities • 100-meter dash • Weight training • Resistance training

26. 3 Types of Resistance Training Exercise • Isometric Exercise • Isotonic Exercise • Isokinetic Exercise

27. Isometric Exercise • Activity that uses muscle tension to improve muscular strength with little or no movement of the body part • Involves muscles pushing against muscle • Example: • Putting the palms of your hands together in front of you and pushing

28. Isotonic Exercise • Activity that combines muscle contraction with repeated movement • Examples: • Push-ups & pull-ups • Lifting weights

29. Isokinetic Exercise • Activity that involves resistance through an entire range of motion • Increases the flexibility of joints • Example: • Pushing or pulling against a hydraulic lever of certain exercise equipment

30. Planning a Fitness Program

31. Planning a Fitness Program • Getting started • Selecting the right activity • Monitor your progress

32. Getting Started • Plan your exercise a week ahead of time • Mark the activities time on a calendar • Set short-term goals at first • If goals are met, reward yourself

33. Selecting the Right Activity • Location • Interest • Level of health • Time & place • Personal safety • Comprehensive planning

34. 4 Basic Principles of an Exercise Program • Overload • Warm-up • Workout • Cool-down

35. Overload • Working the body harder than it is normally worked • Builds muscular strength & contributes to overall fitness • Progression • Gradual increase in overload • Specificity • Particular exercises & activities improve particular areas

36. Warm-up • Engaging in activity that prepares the muscles for work • 1st Step • Raise your body temperature • 2nd Step • Stretch large muscles slowly & smoothly • 3rd Step • Perform the activity slowly for about 5 minutes

37. Workout • Performing activity at its highest peak • F.I.T. formula • Frequency • How often you do the activity each week • Intensity • How hard you work at the activity during a session • Time • How much time you devote to a given session

38. Cool-Down • Engaging in activity to gradually decrease activity

39. Monitor Your Progress • Ask yourself these questions: • Do I feel better? • Am I walking or bicycling or jogging farther in a shorter amount of time? • Can I lift weights for a longer period of time • Keep an exercise journal