Download FITNESS AND CONDITIONING

FITNESS: HAVING A HEALTHY,
ACTIVE LIFESTYLE
WARNING!
It is important to remember that
exercise must be done properly and
at an appropriate level to provide
health benefits. If done incorrectly,
more harm than good can occur.
Injuries as well as aggravating
current medical or physical
conditions can be unhealthy effects
of exercise and fitness.
WARNING!
It is always wise and strongly
recommended that you consult with
your doctor before engaging in any
exercise and/or diet changes.
Fitness
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“A state of energy and vitality that allows us to carry out
daily tasks, enjoy leisure-time pursuits, and to meet
unforeseen emergencies without undue fatigue.
It helps us to avoid many diseases and to function at the
peak of mental capacity and alertness.” (“President’s
Council on Physical Fitness”)
Healthy people need a total of 60 minutes of some type
of physical activity every day.
 This includes 30 minutes of moderate (5 days/week)
or 20 minutes of vigorous (3 days/week) physical
activity.
5 Components of Fitness:

3 Anaerobic Components
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Muscular Strength
Muscular Endurance
Flexibility
Aerobic Fitness
Body Composition
Muscular Strength

The ability of the muscle to exert force.

It is the body’s ability to perform intense
work over a short period of time.

To gain muscular strength, lift heavier
weight for few repetitions.
Examples of Muscular Strength:
 Lifting the heaviest weight possible for one to
three repetitions.
 “Clean and Jerk” event in a weightlifting
competition.
 Throwing the shot put in a track and field
competition.
Muscular Endurance


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This is the body’s ability to perform a
moderate level of work/exercise over a
longer period of time.
It is the muscle's ability to continue to
perform without fatigue.
You gain this by using lighter weights
(resistance) for a higher number of
repetitions (8-15 reps with weights for 3
sets).
Examples of Muscular
Endurance
Lifting enough weight to fatigue the
muscle when you reach 8-15 repetitions.
 Doing as many sit-ups as possible in one
minute.
 Sprinting.
 Jumping rope.

Flexibility
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This relates to the range of motion available at a joint.
It is the body’s ability to move comfortably within a
broad range of motion.
Proper stretching begins with warming-up the muscles
followed by doing each stretch for 10-30 seconds.
Stretching should be done before and after exercising.
Why stretch?
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Reduces the chance of injury.
Increases the distance you can move your
muscles through a range of motion (what most
people commonly refer to as being flexible).
Reduces soreness.
Speeds up the removal of lactic acid (the waste
product that builds up in muscles). When the
lactic acid levels are high, you feel a burning
sensation in the muscle.
Anaerobic Exercise: Summary

Muscular Strength

Muscular Endurance

Flexibility
Aerobic Fitness
 The
body’s ability to process oxygen
efficiently to produce energy that the
body can use for work (exercise).
F.I.T.
 To
be aerobic, an activity must meet
the “FIT” criteria.
 F:
Frequency
 I: Intensity
 T: Time
FIT: Frequency


This refers to the number of times per
week you do aerobic exercise.
Engage in moderate physical activity at
least 30 minutes 5 days/week or
vigorous physical activity for 20 minutes
3 days/week.
FIT: Intensity
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Intensity (how hard you are working/level
of effort) is measured by heart rate, which
is the number of times your heart beats
every minute.
Your heart rate must be sustained in the
training range.
Anything above or below the training
range is anaerobic.
Calculating your Training Range:
Step One

For middle and high school
students, calculate your maximum
heart rate (MHR) using the
following formula:
MHR = 220 – (0.7 x your age)
Maximum Heart Rate (MHR) by age:

220 – (0.7 x 17) = 208 b.p.m.

220 – (0.7 x 16) = 209 b.p.m.

220 – (0.7 x 15) = 209 b.p.m.

220 – (0.7 x 14) = 210 b.p.m.
Calculating your Training Range:
Step Two
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Your training range (TR) is when
your heartbeats-per-minute
(B.P.M.) are between 60%-80% of
your maximum heart rate (MHR).
Low end of TR= MHR x .60
High end of TR=MHR x .80
Training Ranges by age:

17 years old: 125 – 166 b.p.m.

16 years old: 125 – 167 b.p.m.

15 years old: 125 – 167 b.p.m.

14 years old: 126 – 168 b.p.m.
FIT: Time


This refers to the amount of time you
exercise while in your training range.
A minimum of 20 minutes for moderate
intensity activity and 30 minutes for
vigorous intensity activity.
Aerobic Exercise Criteria:
Summary
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3-5 times per week depending on intensity
of activity (Frequency).
Heart rate maintained between 60%-80%
of your maximum heart rate (Intensity).
At least 20-30 minutes per workout
depending on intensity of activity (Time).
Benefits of Aerobic Fitness

Reduces the percentage of body fat.

Helps prevent excess body weight.

Increases sense of mental wellbeing/self esteem.
Benefits of Aerobic Fitness
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Reduces mental tension/stress.
Reduces chances of/helps prevent
cardiovascular disease (CVD).
Helps prevent mature-onset
diabetes.
Benefits of Aerobic Fitness
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Increases energy.
Raises your resting metabolic rate
(the number of calories burned
while at rest).
Uses additional calories to provide
energy for you to perform work
(exercise).
Benefits of Aerobic Fitness
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Raises your levels of good
cholesterol.
Lowers your levels of bad
cholesterol.
Helps prevent osteoporosis (a loss
of bone density).
Benefits of Aerobic Fitness
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Reduces your resting heart rate (the
number of times your heart beats every
minute while you are at rest).
The normal/average resting heart rate
for adults is between 60-80 beats per
minute.
A lower heart rate means your heart
(which is a muscle!) is working more
efficiently to pump blood around your
body.
BODY COMPOSITION
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This relates to the relative amounts of muscle, fat,
bone and other vital parts of the body.
This component of physical fitness is measured in the
laboratory using such measures as underwater
weighing and in the field using skinfold calipers.
Body composition is the only non-performance
measure among the health-related physical fitness
components.
WHAT IS “BMI”?
BODY MASS INDEX

A number that shows body weight adjusted for height.

BMI is not the only indicator of health risk.
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It is just one of many factors related to developing a chronic disease (such
as heart disease, cancer, or diabetes).
BMI is used differently if you are 2-20 years old than it is for adults
Percentiles are used to categorize youths as:
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Underweight (BMI-for-age < 5th percentile)
At risk of overweight (BMI-for-age 85th percentile to < 95th percentile)
Overweight (BMI-for-age > 95th percentile)
BMI

Other factors that may be important to look at when
assessing your risk for chronic disease include:
 Diet
 Physical Activity
 Waist Circumference
 Blood Pressure
 Blood Sugar Level
 Cholesterol Level
 Family History of Disease
BMI doesn’t always tell the whole story.
These 2 men have the same BMI, but…
6'3“
Height
6'3“
220 lbs
Weight
220 lbs
27.5
BMI
27.5
Other factors affecting your
health
Environmental factors (air
quality/pollution, noise, chemicals, family,
weather, etc.).
Diet/Nutrition.
Lifestyle choices (smoking, use of illegal
drugs, performance-enhancing drugs,
etc.).
Other factors affecting your
health
Temporary illness or injury. Never
exercise when you are ill or injured
unless instructed to do so by a doctor.
Other factors affecting your
health
Heredity/genetic factors. These are
conditions or predispositions to certain
illnesses or diseases that you are born with.
While you cannot control whether or not you
have a genetic predisposition to any of these
(such as cancer, heart disease, arthritis or
depression that might run in your family),
appropriate exercise may help reduce these
risk factors.
Genetics & Heredity
You should:
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Be aware of your family’s medical history.
Go for regular check-ups.
Check with your doctor before beginning an exercise
program (even if exercising on your own).
Discuss your medical history with your doctor.
Never exercise if it causes pain or other abnormal
symptoms (dizziness, weakness, etc). You should
always check with your doctor if any abnormal
symptoms occur. Don’t take chances with your
health!!!
Find activities you like and GET
ACTIVE!