PED 115 Lifetime Fitness Mandatory Assignment

1. PED 115 Lifetime FitnessMandatory Assignment Benefits and Principles of Lifelong Fitness

2. 5 Components of Health Related Fitness • 1. Cardiovascular Fitness: Cardiovascular fitness is the ability of the body to transport and use oxygen. Examples of aerobic/cardiovascular activity are: jogging, walking briskly, swimming, cycling, elliptical trainers, rowing, group exercise classes, and other activities that are rhythmic and continuous.

3. 5 Components • 2. Muscular Strength is the maximum force-generating capacity of a muscle or group of muscles. Functionally, it is the ability to lift a heavy object.

4. 5 Components • 3. Muscular Endurance is the ability of the muscles to repeatedly exert themselves.

5. 5 Components • 4. Flexibility is the range of motion available in the joints of the body. Flexibility allows a person to do routine activities such as squatting, reaching, or turning around.

6. 5 components • 5. Body Composition is the relative percentage of muscle, fat, bone and other tissues in the body. Excess body fat is a risk factor for diseases such as cardiovascular disease, diabetes, and certain types of cancer.

7. Benefits of Cardiovascular Exercise Short-Term • Relaxes and Revitalizes • Increases Stamina • Offers a Break from Daily Stress • Helps You Feel Good About Yourself • Enhances Mental Acuity

8. Long-Term Benefits • Decreases Risk of Heart Disease • Decreases Risk of Cancer • Lowers Blood Pressure • Lowers Body Fat and Risk for Obesity • Reduces Number of Sick Days

9. Long-Term Benefits • Decreases Chance of Premature Death • Decreases Cholesterol and Triglyceride Levels • Decreases Risk of Type 2 Diabetes • Decreases Risk of Osteoporosis • Decreases Arthritis Symptoms

10. Cardiovascular Endurance • Warm up and Cool down • Follow FITT Guidelines (Frequency, Intensity,Time ,Type) • Progress Safely

11. Warm Up • Begin each exercise session with a warm up which can be the same activity as the workout, but at a low intensity. Involve as many muscle groups as possible for 5-10 minutes. This prepares the body for exercise

12. Frequency • The American College of Sports Medicine and the American Heart Association recommend that all healthy adults aged 18-65 need moderate-intensity aerobic physical activity for a minimum of 30 minutes on 5 days each week or vigorous-intensity aerobic activity for a minimum of 20 minutes on 3 days each week. Also, combinations of moderate- and vigorous-intensity activity can be performed to meet this recommendation. For example, a person can meet the recommendation by walking briskly for 30 minutes twice during the week and then jogging for 20 minutes on 2 other days.

13. Frequency • More Frequent exercise allows you to burn more calories, but can increase your risk of overuse injuries, therefore it is recommended that you cross-train by incorporating a variety of aerobic activity into your routine. This also helps prevent boredom for those who are easily bored.

14. Intensity • Maximum Heart RateMethod: Max HR =220-age.77-90% of Max HR is your exercise target heart rate zone. Example for 40 year old. 220-40=180 bpm. .77 x 180=138.6 and .9 x 180=162 Heart rate training zone = 139-162 bpm

15. Intensity • Heart Rate Reserve Method (Karvonen Formula) Using this method you need to calculate your Max HR and Resting HR. Max HR - Resting HR=Heart Rate Reserve (HRR) HRR x 60% + Rest HR=low end of target zone HRR x 80% + Rest HR= high end of target zone ex. 40 year old with rest HR of 60 bpm. 180 (max)- 60 (rest HR)=120(HRR) 120 x .6=72 + 60=132 bpm and 120 x .8=96 + 60 = 156 bpm Heart rate training zone = 132-156 bpm

16. Intensity • Rate of Perceived Exertion (RPE) A person’sown perception of the intensity of his or her exercise can prove to be a valuable aid in prescribing exercise for individual’s who have difficulty with HR palpation, and in cases where the HR response to exercise may have been altered due to medication. There are 2 different scales used, the Borg RPE Scale which based on a 6-20 range, and the Category-Ratio Scale which is based on a 0-11 range • .

17. Intensity • METS (metabolic equivalent) One MET represents an individual’s energy expenditure while sitting quietly. An adult walking at 3 mph on a flat, hard surface is expending approximately 3.3 METs while jogging on a similar surface at 5 mph is expending approximately 8 METs. < 3 METS is considered Light intensity, 3.0-6.0 METs is Moderate, and >6.0 METs is Vigorous intensity exercise

18. Time or Duration • Cardiovascular endurance session should vary from 20 to 60 minutes (single session or several sessions of 10 or more minutes each) • Does Not Include Warm up and Cool Down • Gradually Increase Duration before Intensity (No more than 10% each week)

19. Type of Aerobic Activities • Choose exercise that Involves Large Muscle Groups • Choose Exercise that You Enjoy the Most • Alleviate Boredom and Decrease Risk for Injuries by Cross-Training

20. Rules for Progression • Increase only one FITT component at a time • Increase exercise by no more than 10% per week • Stop exercising and seek immediate health care if you experience any of the following: tightness in chest, severe shortness of breath, chest pain or pain in your jaw, heart palpitations, dizziness, fainting , or sick to your stomach.

21. Benefits of Muscular Strength and Endurance • Look and Feel Better • Maintain Healthy Body Composition • Improve at Physical Work, Sports, and Recreation • Helps manage Stress and Anxiety • Helps Prevent Osteoporosis and Diabetes • Improves Posture and can Prevent Back Pain • Fewer Injuries and Better Balance

22. Fundamentals of Strength Training • Warm Up- Begin with a 5-10 minute warm up to prepare the heart and circulatory system, and to warm up the muscles, making them more flexible. • Training Frequency- 2 or more nonconsecutive days per week. Recommend a minimum of 8-10 exercises using the major muscle groups. • Intensity- There is some debate as to how many reps (repetitions) and sets you should do. A rep is the number of times you perform a movement. A set is a series of reps. For those seeking basic health benefits, a single set of 8 to 12 reps should be completed.

23. Strength Training • Intensity- For those unaccustomed to resistance training, and for more frail people, 10 to 15 reps with lighter loads may be more appropriate. Choose a range of repetitions between 3 and 20 (e.g., 3-5, 8-10, 12-15) that can be performed at duration of 3 seconds on the lift and 3 seconds on the release. • Time- 80-90% of strength gains can be achieved using single-set regimens. Multiple- set types of programs may provide for optimal fitness and muscle growth, and are recommended if time allows. However, since time is an important factor for program compliance, shorter sessions of 20 -30 minutes are adequate to build and maintain muscular strength and endurance.

24. Strength Training • Type- Choose a mode of exercise (free weights, bands, machines, and body weight) that is comfortable throughout the full pain free range of motion. • Training Tips- Target Major Muscle Groups and make sure you are working opposing groups so that you do not create an imbalance. Work Large Muscle Groups before small ones, and do multiple-joint exercises before Single-Joint ones. Never hold your breath when lifting, particularly when you are exerting force. Remember to Exhale upon Exertion.

25. Benefits of Flexibility • Increase Mobility • Improves Circulation • Improves Posture and Performance • Prevents low-back problems • Improve Coordination and Balance • Helps Reduce Stress and Anxiety

26. Flexibility Fundamentals • Warm Up to elevate muscle temperature • 2-4 Repetitions for each stretch • Hold 15-30 Seconds, should not be painful • Minimum 2-3 Days per Week, Ideally 5-7 Days • Types of Stretching: Static, Dynamic, PNF

27. Body Composition • Body weight is composed of 2 components-lean body weight and body fat. Lean body weight consists of muscle, bone, water and connective tissue. The remaining weight is fat and is noted as percent (%) fat. Excess fat is associated with a number of health risks and diseases such as hypertension, Type II Diabetes, certain types of cancers, and increases joint stress. • .

28. Body Composition • Not all fat is bad. The body must maintain a certain amount of essential fat(3-5% for males, 8-13% for females) that is stored in the bone marrow and vital organs, and is necessary for bodily functions. • See your Fitness Instructors to determine what your body fat % is, and to find out if you are at risk

29. Conclusion • Exercise and Activity can Increase Overall Wellness by Boosting your Immune System, Easing Stress, Improving your Self-Image, Reducing the Risk of Certain Diseases, and Increasing your Strength and Endurance to make Activities of Daily Living (ADL’s) easier. Exercise is Truly Medicine.

30. Directions for Completing Assignment • Close this link • Open up link ”Answer Sheet” • Print out answer sheet • Fill in answer sheet completely • Turn in to Instructor for review in Fitness Center