Survey
* Your assessment is very important for improving the workof artificial intelligence, which forms the content of this project
Download What is Fitness?
Document related concepts
no text concepts found
Transcript
Carmel Physical Education What is Fitness? In this figure, the foundations below will directly impact the blocks above. The figure above gives a visual of what it takes to develop Optimum (peak) Fitness. It can give you an idea about which “blocks” you might need to focus on and how important they will be to your overall physical development. Nutrition Optimum fitness demands that you eat GOOD sources of Protein , Fat , and Carbohydrates . Nutritionists recommend shopping the perimeter of the grocery store as one strategy in achieving this goal. Consider the quote, “If it wasn’t food 100 years ago, then it’s not food today.” Metabolic Conditioning Metcon is the “Cardio” of Fitness . This block refers to your body’s ability to both store and deliver energy in all manners of physical exertion from easy to extremely challenging. Anaerobic and aerobic , by properly training your system you’ll be able to perform at both extremes and everywhere in the middle. We will be combining the traditional cardiovascular exercises with medball and bodyweight movements. Gymnastics The main goal of our gymnastics is to learn and develop proficiency in controlling your body through space. But we believe it to also include all the small and nuanced movements, likely externally rotating your shoulders and hips or maintaining the proper position in a plank or hollow body. Weightlifting & Throwing This block is the second from the top for a reason. It takes time, focus, skill, and if you want to do it right it takes the ability to know how to control your body while moving external objects. Learning to properly lift weights and throw them carries over into our everyday lives. The goal of this “block” is to accurately CONTROL and MANIPULATE an external object in space. Sport If and when you decide to climb to the next level, you will find Sport. This is where it all comes together. “Sport is the application of fitness in a fantastic atmosphere of competition and mastery.” Glassman. 10 General Physical Skills If your goal is optimum physical competence, then all the general physical skills must be considered: We will use the templates below to graphically represent how our fitness is balanced. We can see by the two results below how each athlete's’ strengths can have restrictive aspects to their overall physical performance. bodybuilder long distance runner How balanced are you? The 5 Components Fitness Cardiorespiratory Endurance (Aerobic Fitness): The ability to perform large muscle movements over a sustained period of time; the capacity of the heartlung system to deliver oxygen to the muscles for a sustained period of time (strength and efficiency of the heart and lungs). *examples: jogging, jumping rope, rollerblading, swimming, dancing, etc. Muscle Strength: The maximum force that a muscle can produce against resistance in a single, maximal effort . *examples: picking up your book bag, performing 1 pushup, etc. Muscle Endurance (Stamina): The ability of a muscle to exert force repeatedly against a resistance, or to hold a fixed contraction over time. *examples: pushups, crunches, carrying your book bag to your next class, etc. Flexibility: The range of motion (movement) possible at a joint. *example: touching your toes, shoulder stretch, etc. Body Composition: Body Composition refers to the amount of fat versus the amount of lean muscle mass , bones, and organs. R ate of P erceived E xertion! RPE Scale 14 Rate of Perceived Exertion (RPE) helps you evaluate your internal comfort zone or how you feel during the exercise session. Exercise requires physical exertion. Exertion is effort . Ex– means out. Exertion means energy is coming out. Perceived effort is a combination of sensory input from muscles, joints, breathing rate and heart rate. By using the RPE scale, you can more accurately ' 'describe'' your sensation of effort when exercising and gauge how hard you are working. RPE Level 1 Mild increase in heart rate (HR) and rate of breathing. RPE Level 2 Moderate (noticeable) increase in HR and rate of breathing. RPE Level 3 Increase in depth and rate of breathing. Difficult to talk in full sentences. RPE Level 4 Extreme effort. Gasping for breath! Unable to talk. What is your Target Heart Rate Zone? Your Target Heart Rate Zone (training zone) is the range between 60% and 90% of your maximum heart rate (MHR). Exercising within this zone gives you the maximum health and fatburning benefits from your cardiorespiratory activity. (220 age ) 60% = lower limit (220 age ) 90% = upper limit Recovery Heart Rate Faster heart rate recovery times after a workout can be used to determine Fitness. You are fully recovered when your heart rate returns to its preexercise heart rate, but how quickly your heart rate falls in the first minute after you stop exercising is by far the most important postworkout heart rate measurement. You can improve your recovery heart rate and recovery time by improving your fitness. Physically fit individuals have a faster heart rate recovery because their cardiovascular systems “are more efficient and adapt more quickly” to vigorous exercise. You can calculate your fitness by taking your pulse during your exercise and one minute after your exercise. F.I.T.T. Principle Overload and progression are two basic training principles. Overload refers to the amount of load or resistance, providing a greater stress, or load, on the body than it is normally accustomed to in order to increase fitness. Progression is the way in which an individual should increase the load. It is a gradual increase either in frequency, intensity, or time or a combination of all three components. The FITT Principle describes how to safely apply the principles of overload and progression. Frequency is how often a person performs the targeted healthrelated physical activity. Intensity is rate of perceived exertion (RPE) during physical activity period. Time is the length of the physical activity. Type is specific movements performed. Workout #1 Workout #2 Workout #3 3 Energy Systems How you get energy; how you use it. 1. Phosphagen System (anaerobic) ATP Adenosine triphosphate is the “currency” of the energy systems. During shortterm, intense activities, a large amount of power needs to be produced by the muscles. Since this process uses ATP stored in the skeletal muscles, it does not need oxygen. It is anaerobic, or without oxygen. However, since there is a limited amount of stored ATP in skeletal muscles, fatigue occurs rapidly. 2. Glycolysis (anaerobic) Glycolysis is the predominant energy system used for allout exercise lasting from 30 seconds to about 2 minutes and is the secondfastest way to resynthesize ATP. When oxygen is not supplied fast enough to meet the muscles’ needs ( anaerobic glycolysis ), there is an increase in hydrogen ions (which causes the muscle pH to decrease; a condition called acidosis) and other metabolites (ADP, Pi and potassium ions). Acidosis and the accumulation of these other metabolites cause a number of problems inside the muscles, including inhibition of specific enzymes involved in metabolism and muscle contraction, inhibition of the release of calcium (the trigger for muscle contraction) from its storage site in muscles, and interference with the muscles’ electrical charges. As a result of these changes, muscles lose their ability to contract effectively, and muscle force production and exercise intensity ultimately decrease. 3. Oxidative System (aerobic) Since humans were created for aerobic activities, it’s not surprising that the aerobic system, which is dependent on oxygen , is the most complex of the three energy systems. The metabolic reactions that take place in the presence of oxygen are responsible for most of the cellular energy produced by the body. However, aerobic metabolism is the slowest way to resynthesize ATP. Oxygen controls the fate of endurance.“I’m oxygen,” it says to the muscle. “I can give you a lot of ATP, but you will have to wait for it.”
