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Freshmen Fitness Concepts Sheboygan North High School Physical Fitness ! Definition: ! “A measure of the body’s ability to function efficiently and effectively in work and leisure activities, resist hypokinetic diseases (diseases from sedentary lifestyles), and to meet emergency situations.” Physical Fitness ! All though this is a widely accepted definition of “Physical Fitness” most experts agree that the definition is much deeper that that. ! Most experts break physical fitness into 5 categories and they call it “The 5 Components of Fitness”. ! In order to improve your overall fitness you will need to work on all 5 of the components. 5 Components of Fitness ! The following 5 components will be taught throughout the semester using a variety of different types of activities. ! Cardiovascular ! Muscle Strength ! Muscle Endurance ! Flexibility ! Body Composition Physical Fitness Tests In the past you may have completed the following fitness tests for each component… ! Mile Run (Cardiovascular Test) ! Bicep Curl Test (Muscle Strength Test) ! Sit-‐up Test (Muscle Endurance Test) ! Sit-‐n-‐Reach Test ( Flexibility Test) ! Body Fat % ( Body Composition Test) Cardiovascular Fitness ! The ability of the heart, lungs and vascular system to deliver oxygenrich blood to working muscles during sustained physical activity. Cardiovascular Fitness Examples ! Brisk walking ! Bicycling ! Treadmill ! Jogging ! Elliptical trainer ! Moderate sports activity ! Jumping rope ! Stair climber ! Swimming ! Rowing ! Hiking ! Aerobics classes Signs of Cardiovascular Fitness ! After exercise your heart rate returns to normal quickly. This is known as your recovery heart rate. ! You can participate in mild to moderate exertion without getting winded. ! You have a low resting heart rate. Benefits of Cardiovascular Fitness • • • • • Strengthens heart, lungs, respiration and blood circulation Builds stamina for sustained activity Improves quality of life, allowing you to be more active Can help reduce "bad cholesterol," low-density lipoproteins and raise "good cholesterol," high density lipoproteins Helps your heart beat more efficiently, lowering your resting heart rate and speeding up the rate at which your heartbeat returns to normal following exercise • Helps with heart management • Decreases your risk of cardiovascular disease, including heart attack and stroke Can help control blood sugar Helps maintain a healthy body composition Improves energy Helps you sleep better • • • • Cardiovascular Fitness Test ! MILE RUN Muscle Strength ! Muscular strength is the amount of force a muscle or muscle group can exert against a heavy resistance one time. 1 TIME DEAL Examples of Muscle Strength • Volleyball spike • Testing 1 rep max • Picking up a heavy box of books • Throwing a rock • Shot Put Benefits of Muscle Strength • • • • • • • Improved Performance of Physical Activities Injury Prevention Improved Body Composition Enhanced Self-Image and Quality of Life Improved Muscle and Health with Aging Prevention of Chronic Disease Increased muscle and bone mass Muscle Strength Fitness Test ! Bicep Curl Muscle Endurance ! Muscular endurance is the ability of a muscle or muscle group to repeat a movement many times or to hold a particular position for an extended period of time. Examples of Muscle Endurance ! Continuous Tension = Holding a yoga pose, tug-‐of-‐ war or wrestling ! Repetitive Dynamic Contration = running a marathon or swimming the 500m freestyle ! Prolonged Intense Contractions with short rest periods = soccer or hockey Benefits of Muscle Endurance ! Increased Metabolism ! Reduced Fatigue ! Good posture ! Fewer Injuries ! Fewer back problems Muscle Endurance and its relationship with Strength ! Muscle Endurance cannot be built without gaining some strength. You should ideally build some strength when you do muscle endurance exercises by default. ! Baseball Pitch = Muscle Strength but being able to pitch a whole game = Muscle Endurance Muscle Endurance Fitness Test ! Sit-‐ups (aka. Curl ups) Difference Between Muscle Strength and Muscle Endurance Muscle Strength Muscle Endurance • Reps 7-‐10 • Reps 11-‐25 • Heavy Weight • Light Weight • 60%-‐85% of 1 rep Max • 20%-‐55% of 1 rep Max • Sets 1-‐3 • Sets of 1-‐3 • Rest 30-‐90 sec. between sets • 20-‐30 sec. between sets. Flexibility ! T his is the ability to move joints and use muscles through their full range of motion. Examples of Flexibility • • • • Stretching Yoga Pilates Gymnastics splits Benefits of Flexibility • Improved Physical Performance and Decreased Risk of Injury • Reduced Muscle Soreness and Improved Posture • Reduced Risk of Low Back Pain • Increased Blood and Nutrients to Tissues • Improved Muscle Coordination • Enhanced Enjoyment of Physical Activities Factors the affect flexibility • Age • Body Temperature (warmer muscles are more elastic) • Gender • Injuries • Excessive body fat • Lifestyle (active or sedentary) • Genetics Flexibility Fitness Test ! Sit – n – Reach Body Composition ! Body composition is the amount of fat in the body compared to the amount of water and lean mass (muscle, bones, organs etc.). Factors that can influence body composition • Calorie intake / diet • Calorie expenditure / activity level • Genetics • Illness • Age • Metabolic Rate ! To increase or decrease your percent of body fat you need to create the right balance between the calories in and calories out. The best way to do this is to decrease daily calories by about 500 and increase your exercise. Aerobic exercise along with strength training is ideal. ! To Gain Weight: Increase Calories IN – Decrease Calories OUT ! To Lose Weight: Decrease Calories INIncrease Calories Out Body Composition Fitness Test ! TANITA SCALE = Body Fat % ! WHY TEST BODY FAT? Weight alone is not a clear indicator of good health because it does not distinguish between pounds that come from body fat and those that come from lean body mass or muscle. Carrying too much fat is a condition called obesity, and puts a person at risk for many serious medical conditions including heart disease, diabetes and even certain forms of cancer. In fact, obesity contributes to at least half the chronic diseases in western society. Not All Pounds Are the Same Overweight means an excess of total body weight based on population averages for heights and body frame sizes. Athletes and very muscular people may be overweight, but that does not mean they are over fat. Obesity means an excess of body fat regardless of weight. ! Men A, B and C are exactly the same height. A and B have the same weight, and C weighs considerably more. For his height C appears to be fat. But after analyzing body fat levels, B and C have acceptable percentages while A has above the recommended range and is at a higher health risk.