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Physical Activity/Fitness F.I.T.T. Why Do We Need To Be Active? Feel better Sleep better More energy Less body fat More muscle Feel more confident Gain friendships Heart and lungs more efficient Strengthens bones Activity VS Fitness Physical activity - includes activity that is part of your daily life. Chores Household work Raking Leaves Walking to Work Physical Fitness- The ability of the body to perform the common tasks of daily life while avoiding injury and illness. Two Main Types Of Exercise Aerobic exercise – nonstop, repetitive, vigorous exercise that increases breathing and heart rate. Uses large amounts of oxygen over long periods of time Anaerobic exercise – Exercise where the demand for oxygen is too great for the body to keep up short intense bursts (weight lifting, gymnastics, sprints and football) 3 Main Types Of Muscular Contraction Isometric- Muscle is contracted for 5 to 8 seconds Muscle length stays same Example: Negative Bench Press Isotonic- Muscle contracts 8-15 times and muscle size changes through each repetition Example: Push-up, Squats Isokinetic- Muscle contracts with the same force on the muscle through the whole range of motion. http://www.youtube.com/watch?v=5pIs9b_Sfj8 Every Fitness Plan Must Have Warm-up – A period of mild exercise that gets your body ready for vigorous exercise. Slowly increasing heart rate Cool-down – A period of gentle exercise that gets your body ready to stop exercising Slowly lower heart rate/slow breathing Why Be Fit? increases energy – p lowers blood pressure – p improves muscle tone – p provides opportunity to meet new people – s provides opportunities to share common goals – s sharpens alertness – m increases self esteem – m/e reduces stress – m/e 5 Elements Of Physical Fitness Muscle strength – the most weight you can lift or the most force you can exert at one time. Muscle endurance – the ability of your muscles to exert a force over time without becoming overly tired. Flexibility – your ability to move within the range of motion for each joint. Dynamic-Dynamic stretching consists of functional based exercises which use sport specific movements to prepare the body for movement Static-Static stretching involves reaching forward to a point of tension and holding the stretch. Cardiorespiratory Endurance – how effectively your heart and lungs work during exercise and how quickly they return to normal after exercise. Body Composition – the proportion of body fat in comparison with lean tissue, such as muscle, bone and fluid. Body Composition BMI – Body Mass Index Caliper Test estimates obesity (divide body wt. by ht. (Inches) squared) X 703 Does NOT consider Muscle Tool/gauge Loose skin Under Water Weighing (hydrostatic weighing) Water/weight displacement Weigh outside/inside water The Bod POD http://www.youtube.com/watch?v=Nuwh1CiR HLY By filling all areas in and around the body measures Visceral Fat- Fat between and around organs Subcutaneous Fat- Fat right underneath skin that keeps us warm, gives us energy, regulates temperature, protects us from injury. Body Composition BMI – Body Mass Index (body wt. ÷ ht.(inches) squared) X 703 Underweight: Less than 18.5 Healthy weight 18.5 to 24 Overweight: 25 to 29.9 Obese: 30 to 39.9 Severely Obese: 40 or higher Diseases/Conditions Related To Poor Body Composition or Overall Poor Fitness Type Diabetes Obesity High BP Atherosclerosis Joint and Ligament Pain Heart Attack Stroke Numbers We Need To Know Resting Heart Rate = number of times your heart beats per minute while you are at rest/inactivity Athletes – 40-60 10 and older- 60-100 10 and under- 70-130 Working Heart Rate = number of times your heart beats per minute during activity Resting HR? • Finding your pulse Wrist Hold opposite arm out, arm straight First two fingers together Press the pads of your fingers firmly against wrist Neck Half way between chin and jaw bone Formulas For Success Maximum Heart Rate = 220 – AGE MHR = 220 - ___________ Target Heart Rate (Range) = During exercise MHR X 60% = low range MHR X 80% = high range THR = _______ to _______ What About Your Heart Every person has a Maximum Heart Rate (MHR), which gradually decreases with age Over 85% of MHR is dangerous Under 60% of MHR doesn’t do heart and lungs much good Between 60% – 80% of MHR gives you the most benefit How Hard Are We Working Moderate- working in the 50-70% range of MHR (walking the dog, light gardening, bicycling 5-9mph, doubles tennis) Vigorous- working in the 70-85% range of MHR (running, heavy gardening, bicycling 10mph or over, singles tennis) ◊ FITT Principle Frequency - # of times you exercise each week Intensity – Amount of energy you use when you exercise Measured by heart rate Increase intensity to increase heart rate to reach THR zone Time – Amount of time during one workout Session Type – Aerobic or Anaerobic Start Your Training Program Setting a realistic fitness goal • • • • • • Losing body weight Toning muscle Clothes fitting better Gaining muscle mass Preventative/Staying healthy Which of the benefits would you like to achieve first? (Multiple goals) • The fitness goal should include • • • Aerobic and Anaerobic exercise that appeals to you Keep your goals challenging, but realistic Lots of people can help you; parents, sibling, friends, coach, teacher, but the most important person is you! (Motivation) Apply the F.I.T.T. Principle to your fitness program Apply a healthy eating goal Write down a goal to accomplish VOCAB Individual Sports – Sports that you can do on your own or with a friend. Team Sports – Organized physical activities involving skill, in which a group of people play together on the same side. Lifetime Sports – Exercise activities that can be continued throughout life. Individual Sports Advantages More flexible than team sports Can do them when you feel like it No specified time Participate as long as you wish Its up to you! Team Sports Advantages Exercising with other people can be fun When exercise is fun you are more likely to continue with it Can improve your mental/social health as well as your physical health Opportunity to work with people toward a common goal Practice communication, cooperation, and compromise skills (social skills) Life Time Sports As people age, their exercise opportunities, abilities, and interests change Most team sports are played by young people, and are hard on the body Learning to enjoy lifetime sports at a young age can help you keep fit in the long run Canoeing, kayaking, hiking, dancing, cross-country skiing, walking/jogging, golfing (walking), swimming, bicycling, tennis, etc… Stretching Before and After Workouts and sports Static Stretching In static stretching, you extend your joints as far as you can, at or slightly beyond your range of motion, and hold it. Ballistic Stretching Ballistic stretching is no longer considered a safe way of stretching and may even cause injury, due to the quick forceful movement beyond your range of motion. A safer modification of this stretch is called dynamic stretching, in which you use movement and/or speed to gradually increase range of motion. It is done in a controlled fashion, however, as opposed to bouncing your body forcefully beyond it's range of motion. If you are choosing between ballistic and static stretching, then static stretching is the winner. It's a gentle and effective way to stretch when performed properly.