Download Fitness for life

Lesson 1: Cardiovascular Fitness
Lesson 2: Muscular Fitness
Lesson 3: Flexibility
Lesson 1 – Cardiovascular Fitness
Hint: Without it, we would die
instantly!
PREVENTION:
Exercise at a Young Age
The ability to persist in
physical activities that
rely on the HEART, BLOOD
VESSELS, and LUNGS to
supply oxygen to the
working muscles.




Large Muscle Groups
Rhythmic
Continuous
Aerobic
Examples:
Swimming, Biking, Running,
Cross Country Skiing
Rollerblading







Stronger Heart
Decreased Blood Pressure
Decreased Body Fat
Improved Circulation
Faster Recovery Time
Pumps More Blood Per Beat
Less Risk of Cardiovascular Disease

F.I.T.T. Principle – A basic philosophy
of what is necessary to gain a
training effect from an exercise
program.

F = Frequency
 I = Intensity
 T = Time
 T = Type


How often you workout.
Should be a minimum of 3 days
per week.



How hard you work
out.
You must maintain your heart rate in the
TARGET HEART RATE ZONE for the required
time to gain benefits.
Heart Rate should be 60% - 85% between your
resting heart rate and your maximum heart rate.


It is necessary to maintain proper
intensity (target heart rate zone) for a
duration that will create a training
benefit.
Cardiovascular activities should be at
least 20 minutes (ideally 30 minutes)
to 60 minutes to gain benefit.

Choose an exercise that will involve
as much muscle mass as possible. In
other words, exercises that use the
whole body or the larger muscle
groups such as the legs and/or the
back.
The exercise should be rhythmic to allow a
consistent intensity.
The exercise should be capable of creating the
proper training intensity.
Some examples of activities that create
constant heart rate response include:
Ex. Walking, Running, Cycling, Swimming, Rowing, Hiking,
Cross Country Skiing
Some examples of activities that
produce varying intensity
(intermittent training) include:
Ex. Handball, Racquetball, Volleyball, Tennis, Soccer,
Squash, Circuit Weight Training



Gradual increase of the demands
placed on the body to get
increased results.
Moves beginner to advanced.
Applied in any setting (activities,
academics, etc.)
Weeks
Frequency
(times per
week)
Intensity
(Heart Rate)
Time
(minutes)
1–3
3
145 - 155
20
4-6
3-4
150 - 160
25
7-9
4
155 - 165
30
10 - 12
4-5
160 - 170
35

To monitor your heart rate, you can
take your pulse with your first two
fingers at various locations:
1. With palm up, find your pulse at your wrist on
the thumb side about 1 inch below the wrist.
2. With palm up at the elbow, find your pulse to
the inside of the biceps tendon at the joint.
3. At the side of the neck below the ear, next to
the windpipe is a main artery to the head.

Knowing your heart rate is important
for three reasons:
1. It assures you are training at the right intensity to
gain benefit from the exercise.
2. It also assures you are exercising at a safe
intensity.
3. It can tell you the amount of time you exercised in
your target heart rate zone.
Resting heart rate ranges –
40 beats per minute - 60 beats per minute = fit
 60 beats per minute - 100 beats per minute = normal
 Higher than 100 beats per minute = abnormal


The best time to figure out your resting heart
rate is as soon as you wake up in the morning!
The rate at which your heart should
beat during exercise.
60% - 85% of Heart Rate Range



Target Heart Rate
Benefits of Heart Rate Training Part 1
Benefits of Heart Rate Training Part 2
1.
2.
3.
4.
220 – Age = Maximum Heart Rate (MHR)
Maximum Heart Rate – Resting Heart Rate =
Heart Rate Range (HRR)
Resting Heart Rate + (HRR x.60) = Lower
Limit
Resting Heart Rate + (HRR x .85) = Upper
Limit
1.
220 – 20 = 200 (MHR)
2.
200 – 60 = 140 (HRR)
3.
60 + (140 x .60) = 144 (Low Limit)
4.
60 + (140 x. 85) = 179 (Upper Limit)

Aerobic Conditioning
means it requires
oxygen to sustain the
activity. Moderate
exercise over an
extended period of
time
(uses oxygen).

Anaerobic
means without oxygen. Short
bursts of intense
exercise.
*Uses energy
stored in the
muscle.


In order to use aerobic metabolism,
we must exercise at the proper
intensity.
The best way to measure our intensity
level during cardiovascular activity is
with our heart.
Anaerobic
Activity
It is used by
athletes in nonendurance sports to
build power and by
body builders to
build muscle mass.
This leads to
greater
performance in
short duration, high
intensity activities,
which last up to
about 2 minutes.
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What is cardiovascular endurance?
What type of exercises benefit the
cardiovascular system?
How does cardiovascular fitness relate to good
health?
What is your target heart rate? (Please show
your work.) Why is it so important to know
your target heart rate?
What is the F.I.T.T. formula?
Lesson 2 – Muscular Fitness

Muscles are what make it possible for you to
move. Every time you run, go for a walk, jump,
bend your arms or legs, catch, throw, take a
breath, blink or smile, you’re using your
muscles. Muscles work together by contracting
(getting shorter) and relaxing or extending
(getting longer) which enable you to make
movements, both big and small. Muscles come
in all shapes and sizes, like the large ones in
your legs to the tiny muscles that you use to
blink.

Because muscles are responsible for every
move you make, it is important to take care of
them, keep them healthy with proper nutrition,
and strong with proper exercise.
1.
2.
3.
Skeletal Muscles
Smooth Muscles
Cardiac Muscles

These muscles are attached to your bones with
tendons and they are responsible for allowing
movements that you choose to do. They only
work if you decide you want to use them. You
use these muscles when you kick a soccer ball,
wave at a friend, clap your hands, etc. Skeletal
muscles are also known as “voluntary
muscles” because you use them when you
voluntarily choose to do so.

These muscles are used unconsciously,
meaning they contract and relax without you
having control over them. They are used in
around all your organs to make sure your
organs function properly (including your lungs
used for breathing), in your eye-lids when you
blink, your intestines for digesting food, and
your blood vessels to move blood throughout
your body, etc. Smooth muscles are also
known as “involuntary muscles” because you
do not choose when you want to use them.

These muscles are only found in and around
your heart and they control the pumping
mechanism of your heart. The Cardiac muscle
is also known as an “involuntary muscle”
because you do not have control over your
heart beating.

Skeletal
muscles are the
muscles you
use when
exercising, so
we will focus
on those
muscles for the
rest of this
lesson.



Biceps – these muscles are found on the front
part of your arms and make it possible for you
to bend your arms, these are the muscles that
flex when they lift up a dumbbell.
Triceps – these muscles are found at the back of
your arms and use to straighten your arms.
Deltoids – these muscles are found in your
shoulders and let you move both your
shoulders and your upper arms, for example
when you shrug.



Trapezius – these are your upper shoulder
muscles that also stretch to the back of your
neck, they let you move your head and
shoulders back and forth.
Pectorals – these are upper chest muscles that
make it possible to move your shoulders and
arms forward.
Abdominals – these are your stomach muscles
that you find under your ribcage and you use
these when you sit up or suck your stomach in.



Gluteus Maximus – these are your bum muscles
and are actually your strongest muscles; you use
these muscles to straighten your legs from the hip
while running, walking or climbing, for example
when you go up the stairs.
Quadriceps – these muscles are located on the
front of your leg above your knee; you use these
muscles when you want to straighten your leg and
extend your knee.
Hamstrings – these muscles make up the back part
of your legs from your bum (gluteus maximus) to
the knees; you use these muscles when you bend
your knee and they also help keep the knee joint
stable when your move your legs.
•Muscular
Strength
•Muscular Endurance
•Flexibility
The maximum force that can be
generated by a specific muscle or
muscle group.
A.
B.
C.
The maximum force that can be
generated by a specific muscle or
muscle group.
The amount of power a muscle can
produce over time.
The length of time a muscle can keep
working after overload.
The ability of a muscle group to execute repeated
contractions (perform work) over a sufficient
time period to cause muscular fatigue.



Ability to do more
strenuous work
Less susceptible
to muscular
fatigue
Improved
appearance



Ability to do more
work over a
longer period of
time
Less injury prone
Athletic
performance
What are some
myths about
strength
training?
True or False
1.
2.
Women will bulk up quickly
after weight lifting.
Girls can easily bulk up as
fast as men.

Myth: Strength Training
makes females look more
masculine.
Fact #1: Females
hormones prevent
overdevelopment.

You will decrease your
flexibility by strength
training.


Myth: Strength training
makes you “muscle bound”.
Fact #2: Proper training,
including flexibility exercises,
improves flexibility levels.
Fast-Twitch Muscle Fiber – A
muscle cell that is suited to
anaerobic work.
Slow-Twitch Muscle Fiber – A
muscle cell that is associated
with a high ability to do aerobic
work.




Fast Contraction
High Power
Low Endurance
Less Oxygen Dependant
Fast twitch fibers twitch 30-70 times per
second and contain a limited supply of
oxygen.
 The best sports to engage fast twitch muscle
fibers are sprinting and training the muscles
with weights, specifically with long rest
periods and using low repetitions medium to
heavy weight training.





Slow Contraction
Low Power
High Endurance
Uses oxygen
Slow twitch fibers twitch 10-30 times per second and
contain a rich supply of blood, useful in any aerobic
exercise.
 Athletes with a greater amount of slow twitch fibers
participate in triathlons, swimming, and canoeing

Muscle
Action
Isometric
Contraction
Muscle
length does
not change.
(Force =
Resistance)
Get Desired
Results and Avoid
Injuries!!!

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
Warm-Up
Spotter
Proper Amount of
WEIGHT
Controlled Smooth
Movements
Full Range of Motion
Adjust Machine to Fit

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
Muscles can contract faster and more
forcefully.
Ligaments and tendons are more
pliable (less prone to injury).
Less stress on the heart.
Nerve impulses move faster.
Psychological readiness.

A repetition is one complete
movement of an exercise.


A simple bicep curl is a great example.
You curl your arm up, and then back down.
That’s one rep.
A set is the number of repetitions an
exercise is performed before
stopping.

A typical set will be anywhere from 8 to 20
reps, although many programs use sets
that are around 10 to 12 reps.
The Basics
If you're setting up your own program,
you'll need to know some basic
strength training principles. These
principles will teach you how to make
sure you're using enough weight,
determine your sets and reps and
insure you're always progressing in
your workouts.
1.



Overload - To build muscle, you need
to use more resistance than your
muscles are used to.
This is important because the more you do, the more
your body is capable of doing, so you should increase
your workload to avoid plateaus.
In plain language, this means you should be lifting
enough weight that you can ONLY complete the
desired number of reps.
You should be able to finish your last rep with
difficulty but also with good form.
2. Progression - To avoid plateaus (or
adaptation), you need to increase your
intensity regularly.


You can do this by increasing the amount of weight
lifted, changing your sets/reps, changing the
exercises and changing the type of resistance.
You can make these changes on a weekly or monthly
basis.
3. Specificity - This principle means you
should train for your goal.


That means, if you want to increase your strength,
your program should be designed around that goal
(e.g., train with heavier weights closer to your 1 RM
(1 rep max)).
To lose weight, choose a variety of rep ranges to
target different muscle fibers.


Strength and Size
3 sets of 6-8 reps.
WEIGHTS



Less reps,
more weight
Muscular Endurance
and Toning
2-3 Sets of 10 – 15 Reps
WEIGHTS
More reps, less weight
4. Rest and Recovery


Rest days are just as important as workout
days.
It is during these rest periods that your
muscles grow and change, so make sure
you're not working the same muscle groups
2 days in a row.




Describe the following concepts of physical
fitness: overload principle, principle of
progression, and specificity of exercise.
In your own words, describe what concentric,
eccentric, and isometric contractions are.
Explain the differences between slow-twitch
and fast-twitch muscle fibers.
Describe the difference between muscular
strength and muscular endurance.
Lesson 3 – Flexibility
Importance of Flexibility Training
The ability to move a joint through
normal range of motion (ROM).
Range of motion is the amount of
movement that you can make at a
joint.


Flexibility will increase in response to
a regular program of stretching.
Flexibility will decrease in response
to inactivity.
Flexibility in one joint doesn’t necessarily mean
good flexibility is in another joint.



Overload – Stretch your muscles
farther than you normally do.
Progression – Stretch farther as you
gain flexibility over time.
Specificity – Stretch all muscles that
need stretching.



Prevents Injuries
Decrease Muscle
Soreness

Joint Health

Good Posture

Relaxation
Improve Performance


Relief for Aches and
Pains
Prevention of Low
Back Pain and
Back Injuries
Static


Holding a stretch
at one end of the
joint’s range of
motion.
Static Stretching
Examples
Dynamic



Continuous
stretching with
movement through
a joint’s range of
motion.
Ex. Shoulders &
Hips
Dynamic Warm-Up





Static Stretching – Stretch to a gradual
pull and hold 10 to 30 seconds.
Dynamic Stretching – Continuous
movement through a joints ROM
Active Stretching – A muscle is stretched
by contracting the opposite muscles.
(Ex. Contract shin to stretch the calf
muscles)
Passive Stretching – A stretch provided
by an outside force, such as a partner,
gravity or weight, while the muscles stay
relaxed.
Active vs. Passive

Proprioceptive Neuromuscular Facilitation
(PNF) – Partner assisted stretching whereas a
muscle contraction is followed by a relaxation
and further assisted stretching.


PNF For Glutes
Ballistic Stretching - Momentum of a moving
body or a limb in an attempt to force it beyond
its normal range of motion. This type of
stretching is not considered useful and can lead
to injury.

Ballistic Stretching


All muscle groups should be stretched
equally to prevent a loss of normal
range of motion (ROM) and a musclebound condition.
A balanced exercise program should
include both strength and flexibility
exercises so all muscles can apply
equal force on all sides of a joint.







Stretch when the muscles are warm.
Stretch to the point of mild
discomfort, not pain.
Hold a stretch 10 to 30 seconds, rest
for 30 to 60 seconds, repeat.
Stretch both sides of the body.
Increase intensity and duration
gradually over time.
Improved flexibility takes time.
Stretch is non-competitive.
Skeletal Joint
•The
area
where two
bones
connect.
• 4 main
types of
joints in
human body.
(Ball and
Socket,
Hinge, Pivot,
Ellipsoidal)
Tendon
Fibrous
tissue
that
connects
bone to
the
muscle at
a joint.
Ligament
Fibrous
tissue that
connects
bone to
bone at a
joint.
Ankle
Ligament
Lateral Ankle
Ligaments
Ankle
Bones
Sprained
Ankle
Ankle
Sprain
Ligament
Tears




Why is focusing on flexibility so important?
Describe 4 of the different types of stretches
that we discussed in class.
Describe 4 of the flexibility guidelines and why
they are important.
What are skeletal joints, tendons and
ligaments?

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

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Strength Training vs. Cardio Training
Strength Training Example
Strength Training Example 2
Resistance Band Exercise Examples
Hula Hoop Exercise Examples
Kettlebell Exercises
Jumping Rope Exercises