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Fitness For Life
Physical Fitness
• The ability to perform daily physical activities
without getting out of breath, sore, or overly
tired.
• Overtraining can occur as a result of exceeding
the recommendations of the FITT formula
– The FITT formula is made up of four important
parts involved in fitness training: frequency,
intensity, time, and type of exercise.
RHR
• Resting heart rate and recovery time are
indicators of your level of cardiorespiratory
endurance.
• Your RHR is the number of times the heart
beats per minute while at rest.
• Your target heart rate zone is the range in
which the most gains in your cardiorespiratory
health will occur
Exercising the Safe Way
• Get conditioned by preparing your body for
the activity in which you are engaged.
• Dehydration is the state in which your body
has lost more water than you have taken in.
• Stay active and avoid getting a chronic
disease.
– A chronic disease is a disease that develops
gradually and persists over a long period of time.
Exercise
• Is important because it helps to keep you
healthy
• Helps you cope with stress during the day
• Helps you to have more energy
• Increases your hearts strength
• Walking, cycling, and swimming are all types
of aerobic exercise
Lifting is an anaerobic exercise
Bowling is anaerobic exercise
Baseball is anaerobic exercise
Guidelines for exercise
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Never ignore the pain
Always dress for the weather
Never overdo your work out
Exercise or train in open areas that have good
lighting
• Let someone know where you are
• Exercise with a friend
Exercise will make you feel and look
better.
Sleep
Sleep
• When you first fall asleep, we go into NREM
sleep where the body is recovering from the
day’s activities and brain activity is at its
lowest.
• REM is the dream stage of sleep and occurs 1
½ hours into sleep.
• REM and NREM alternate during sleep.
• Both types are needed to stay healthy.
Insomnia
• Sleep disorder in that you can not sleep even
if you are tired.
• Can be caused by caffeine, alcohol, smoking,
stress, and lack of exercise.
Sleep Apnea
• Sleeping disorder in which there are breaks in
the normal breathing patterns during sleep.
• Cause strain to the heart
• Can cause one to be tired all the time
• Occurs more often in obese and older people
Sleep Apnea
• Low records of breaths per minute and drop in
oxygen in the blood.
• The most effective treatment is a Continuous
Positive Airway Pressure machine (CPAP): A
nose mask connected to an air pump
delivering a steady pressure of 5-15 cm H2O.
This expands the airway enough to prevent
blockages.
Think of why you want to be more fit
and set goals to help you get there.
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You are worth the effort