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FITNESS FOR LIFE
The Need for a HealthRelated Fitness Program
The Health of
Americans is in a state
of decline.
Risk Factors You Can
Control
Physical Activity
Eating Habits
Smoking
Alcohol and other Substances
Stress
Sleep
SLEEP
The average amount of sleep that teenagers
get is between 7 and 7 ¼ hours.
However, they need between 9 and 9 ½ hours
Resting Heart Rate
Where do you take your heart rate?
1)radial - wrist (base of thumb)
2)carotid - neck (in the groove on the side of the neck)
How - 2 fingers (not thumb; thumb has a pulse)
Resting Heart Rate is used to measure improvements in cardiovascular fitness.
women average 75 beats per minute
men average 60 beats per minute (bpm)
Reasons why you need to know how to take your Resting Heart Rate
~being able to find pulse
~know your own personal fitness heart rate
~know at what level one needs to work to get heart stronger
~so you can determine if you are over or undertraining
How to Measure Resting Heart Rate
Measuring your resting heart rate is a very simple process. Remember, that early
morning is the best time to measure your resting heart rate. Follow the steps given
below to measure your resting heart rate.
• Do not suddenly start measuring the RHR after waking up. Lie down at least for 15
minutes before measuring the RHR.
• There are two methods of measuring RHR. One is to measure radial pulse (wrist)
and other is to measure carotid pulse (neck).
Radial Pulse - Place your index finger tips and third finger tips on the thumb side of any
one of your wrist. You will sense the beats, hold the finger tips gently. Then with the
help of a clock, measure the pulse for 10 seconds. Multiply the result by 6.
Carotid Pulse - Place your index finger tips and third finger tips below your jaw, along
the windpipe and throat. Hold it gently using the fingertips of first and second finger.
Then with the help of clock measure the pulse for 10 seconds. Multiply the result by 6.
To get an average reading, measure your RHR for at least twice a week.
Resting Heart Rate
For teenagers (age 13 to 19), a normal resting heart rate is anywhere between 50 and 90 beats per
minute.
Maximum Heart Rate
Maximum heart rate refers to the upper limit of times your heart can beat in a minute. For
teenagers, the maximum heart rate is about 201 to 207, on average. This maximum heart rate is
based on the maximum output of a healthy individual; the maximum rate drops by about 10 beats
per minute every decade.. To calculate your maximum heart rate in beats per minute, subtract
your current age from 220.
Target Heart Rate
Target heart rate is the range of heart rate (in beats per minute) that maximizes cardiovascular
exercise for fat loss. For fat loss, you must work at between 50 and 70 percent of your maximum
heart rate; for a 16-year-old, that translates to between 102 and 143 beats per minute. With
cardiovascular training, aim for between 70 and 85 percent of your maximum heart rate; the same
16-year-old would want to keep his heart rate between 143 and 173 beats per minute.
Calculating Target Heart
Rate
Usually the target heart rate should be about 65-85% of the maximum
heart rate. The maximum heart rate is calculates as 220 minus your age.
So if your age is 14 then the maximum heart rate is 206 bpm (beats per
minute). Once you have calculated the maximum heart rate multiply it
with 0.85 to get the upper limit of target heart rate and 0.65 to get the
lower limit of target heart rate.
Upper Limit of Target Heart Rate: 206 x 0.85 = 175.10
Lower Limit of Target Heart: 206 x 0.65 = 133.90
Personal
Conditioning
One person’s plan for
physical activity.
Personal conditioning
programs develop physical
fitness.
Physical Activity
Is movement that uses
calories
Is used to enhance a
person’s fitness, health and
well-being
Physical Fitness
Allows a Person to:
Do daily tasks with energy
Do better at school and play
Feel better
Resist disease
Enough energy to avoid fatigue
and enjoy life
5 Health Components
of Physical Fitness
1.
2.
3.
4.
5.
Cardiorespiratory Fitness
Muscular Strength
Muscular Endurance
Muscular Flexibility
Body Composition
Cardiovascular
Fitness
Is the ability of the heart and
circulatory system to supply
oxygen to muscles for an extended
period of time..
Is developed by repeated
movements that overload the heart
and lungs (for example: jog, power
walk, jump rope, bench step, swim,
roller blade, bike)
Cardiorespirator
Fitness
Means having strong lungs
and strong heart
Means muscles can use fuel
(oxygen) to sustain activity
Muscular Strength
Maximum amount of force a muscle
can exert against an opposing
force.
Is developed by lifting heavy
weights a few times.
Muscular
Endurance
Is the ability of the muscle to do
the same movement over and
over or to hold one position for
a long time without fatigue.
Is developed by lifting light
weights many times. Decrease
weight, increase repetition.
Muscular Flexibility
Is the ability to move a limb
(arm, leg) through its entire
range of motion at the joint.
Is developed by stretching
slowly and holding at least 15
seconds.
Sit & Reach commonly used to
determine flexibility.
Body Composition
Is the ratio of body fat to lean body
mass (muscle, bone, water, tissue).
Having too little or too much body
fat can lead to health problems
(heart diseases, diabetes, cancer,
arthritis).
Aerobic activities burn fat.
Weight training builds muscle.
6 Skill Components of
Physical Fitness
Agility
Balance
Power
Speed
Coordination
Reaction Time
Agility
Is the ability to change and control the
direction and position of the body while
maintaining a constant, rapid motion.
Changing direction to hit a tennis ball.
Balance
Is the ability to control or stabilize the
body when a person is standing still or
moving.
In-line skating, ice skating.
Coordination
Is the ability to use the senses together
with body parts during movement.
Dribbling a basketball, hitting a
baseball.
Using eye and hand together is called
eye-hand coordination.
Speed
Is the ability to move your body or parts
of your body swiftly .
Many sports rely on speed to gain
advantage over your opponents.
A basketball player making a fast break
to perform a lay up, the football player
out running the defense to receive a
pass.
Power
Is the ability to move the body parts
swiftly while applying the maximum
force of the muscles.
Power is a combination of both speed
and muscular strength.
A full back muscling through other
players and speeding to advance
the ball, volleyball player spiking.
Reaction Time
Is the ability to reach or respond quickly
to what you hear, see, or feel.
An athlete quickly coming off the blocks
early in a swimming or track relay, or
stealing a base in baseball.
Warm-up
Prepares body for exercise
Should last 5-10 minutes
Should include low-intensity
activities (for example: walking
jogging slowly, or doing motions
slowly)
Dynamic Stretching
Dynamic Stretching
Stretching a muscle in its full range of
motion with movement. *Dynamic
stretching will be used as our warm up.
Possible Dynamic Stretches
Arm Circles
Twist side to side
Hip rotations
Feet spread and stretch forward then backward
Feet spread and stretch side to side
Kick leg forward to opposite hand
Rock back on heels to toe.
Spread eagle… Touch opposite hand to foot
Groin Stretch… Roll leg in then foot out
Knee circles… both legs together and move at same time
Ankle circles… Keep toe on ground. Do one foot at a time.
Lunge walk (Can do in 1 place)
Over the fence, under the fence.
Skipping
Walk on your heels
Static Stretching
Stretching helps keep you flexible and counteracts the repetitive movements of
exercise. When performed correctly and at the right time, static stretches help
you lengthen tight muscles and improve your balance and overall fitness. A
good stretch session also helps relieve stress and tension.
To perform a static stretch properly, you should get far enough into the stretch
that you feel a slight pull but no pain. It helps to exhale as you get into a stretch.
When you're holding a stretch, breathe normally and avoid the tendency to hold
your breath. Repeat each static stretch two to four times
When done properly, static stretching slightly lessens the sensitivity of tension
receptors, which allows the muscle to relax and to be stretched to greater
length.
Static Stretching
There is doubt over the effectiveness of static stretching, with some circles of
sport strongly recommending against it. Recently, there has been a controversy
over static stretching saying that it gets you ready but makes you weaker.
Isometric Stretching/ Static Stretching is often advocated by many coaches and
fitness experts as great way to stretch before an athletic event or exercise
activity. However, in reality static stretching has been proven detrimental to
performance, as recent studies have shown that it tampers explosive ability.
Static stretching also augments the joint and can promote instability in the joint,
thus making an individual more susceptible to injury. Individual should turn to
more dynamic type stretching[2] to enhance rather than hinder performance.
Ballistic Stretches
Anything beyond this range of motion becomes ballistic
stretching. It is a type of stretching while moving.
Ballistic stretching is a form of passive stretching or dynamic
stretching in a bouncing motion. Ballistic stretches force the limb
into an extended range of motion when the muscle has not
relaxed enough to enter it. It involves fast "bouncing"
movements where a double bounce is performed at the end
range of movement. Ballistic stretching should only be used by
athletes who know their own limitations and with supervision by
their trainer.
This form of stretching may be done to improve limits of a
workout opposed to static stretching that may decrease the
limits of a workout.
Workout
Is the exercise phase of a
conditioning program
Should last 40-50 minutes
Involves working harder the part
of the body that one wants to
make more fit
Aerobic Exercise
Means with oxygen and involves
activities that can be performed for at
least fifteen minutes without gasping to
catch your breath.
Examples = jogging, dancing,
swimming, bicycling, racquetball, and
soccer.
Anaerobic Exercise
(Without oxygen) Activity is performing
at a pace which uses oxygen faster than
the body can replenish it. This is
activity that can be done for a short
period of time.
Examples= 220 yd dash, 50 yard
freestyle swim.
Conditioning
Principles
F = Frequency - How often I
exercise.
I = Intensity - How hard I work
when exercising.
T = Time - How long I exercise
Cardiorespiratory
Endurance Workout
Frequency = 3-7 days/week
Intensity = moderate to
vigorous
Time = 20-30 min. each
session
Muscular
Strength Workout
Frequency = every other day for
each muscle group
Intensity = 60% of maximum
effort (heavy weights)
Time = 3 sets of 3-8
repetitions/set
Muscular
Endurance Workout
Frequency = every other day for
each muscle group
Intensity = 40% of maximum effort
(light weights)
Time = set of 10 –30 repetitions /
set
Muscular
Flexibility
Workout
Frequency = 3-6 days/week
Intensity = stretching to a slight
tug; hold 15 seconds
Time = 3 sets of 15-seconds
stretches.
Cool-down
Returns body to pre-workout
level
Should last 5-10 minutes
Should include low-intensity
activities followed by static
stretching.
Static Stretching
Stretching muscle at its maximum range
without movement. *Static stretching
will be used as our cool down. We will
hold these stretches for a 10 count or
tell students to inhale and then reach on
exhale.
Possible Static
Stretches Standing
- Step one foot in from other and lean
leaving back heel on ground. (Calves)
- Legs apart and lean to a direction
leaving feet on ground. (Groin)
Possible Static
Stretches Sitting
Legs together touch toes.
Legs apart, down to right, left, then
middle. (V-Sit)
One foot in and one foot out and reach.
Butterfly
Modified hurdler stretch (Both cheeks
on ground)
Stay Hydrated
Drink water or sports
drinks
Do Not drink soda pop
Asthma
Asthma attacks can be
triggered by exercise
To avoid asthma attacks:
 Warm-up
properly
 Use short bouts of exercise
 Avoid cold air
Treating Muscle
Strains or Joint
Sprains
R = Rest
I = Ice
C = Compression
E = Elevation
Exercises to Avoid
Deep knee bends
Hurdler’s stretch
Standing toe touches
Hyperextension of the back
and neck
Heart Rate to Determine
Exercise Intensity
Count
pulse for
1 minute
Age
10
11
12
13
14
15
16
Exercising Heart
Rate
147-178
146-178
146-177
145-176
144-175
144-175
143-173
Physical Conditioning
Helps Prevent
Heart Disease
Some Cancers
Obesity
Osteoporosis
Low Back Pain
Physical Conditioning
Helps You
Feel good about yourself
Feel happier
Feel more energetic
Have more pride in your
appearance
Self-Assessment
provides information about a person’s current physical fitness
Cardiorespiratory -assessed by how long one can
exercise at moderate intensity
Muscular Strength -assessed by how much weight
one can lift
Muscular Endurance – assessed by how many
times an exercise can be done
Muscular Flexibility -assessed by the range of
motion at a joint
Goal Setting
Goals should be realistic
Goals should be achievable
Base goals on your needs
and desires
Choose an activity you like!
Goals
Short-term = 1 to 4 weeks
Long-term = 6 months to a
year.
Be SMART when setting
goals
S = Specific
M = Measurable
A = Achievable
R = Realistic
T = Time