Download FITNESS

FITNESS
Do You Have What It Takes
Components of Fitness
Cardiovascular Endurance
Exercising the heart and lungs
Flexibility
Joint health
Muscle Strength – The ability of the muscles
to work against resistance.
Muscle Endurance – ability of the muscles
to sustain an effort for a long period.
Body Composition
The proportions of muscle, fat, bone
and other tissue that make up a
person’s body weight.
Cardiovascular Endurance
The ability of the heart and lungs to sustain effort over a long
time. Cardiovascular endurance training demands OXYGEN – it
is aerobic. It improves the ability of the body to deliver oxygen
and nutrients.
KEYS FOR CARDIOVASCULAR ENDURANCE
1. Must work up to where you can perform aerobic
activity for 30 minutes or more at a session.
2. Must be steady and constant.
3. Should be done 5-6 days a week for 30 min. Each
session.
4. Must be done in target heart range.
Maximum heart rate = 220 – (subtract age) = MHR
Target heart rate = MHR x 0.75 = THR
Flexibility
Ability to bend the joints without injury. Flexibility depends
on the elasticity of the muscles and connective tissues, and on
the condition of the joints. A joint’s range of motion sets limits
on its movements. Stretching before and after an activity
improves flexibility and reduces the risk of injury.
KEYS FOR FLEXIBILITY
1. Never stretch a cold muscle. Warm up first with 5
minutes of light activity.
2. Allow each body part to move slowly through its
range of motion, and hold each stretch position for
10-15 seconds.
3. Breathe normally.
4. Repeat each stretch twice.
5. Chooses stretches that work all body areas: neck,
shoulders, back, pelvis, thighs, calf muscles and ankles.
Muscular Strength
The maximum force your muscles can apply in
a single effort of lifting, pushing, or pressing.
Building stronger muscles will help keep your
skeleton properly aligned, aid balance, protect
your back, boost your athletic performance, and
Increase your metabolic rate.
You can build muscular strength by performing
strength training exercises using machines, free
weights, resistance bands, or simply the weight
of your own body (as in push-ups).
Muscular Endurance
The capacity of your muscles to repeatedly exert
force, or to maintain force, over a period of time
without tiring. Muscular endurance is measured in
two ways-static muscular endurance, or how long
you can hold a force that is motionless (ex: wall sit),
and dynamic muscular endurance, or how long you
can sustain a force in motion (ex: crunches until failure)
Muscular endurance is important for posture and for
performing extended activities. Muscular endurance
can be improved gradually increasing the duration
that your muscles work in each bout of strength
exercises, such as slowly increasing the number of
push ups you perform each time your exercise.
Body Composition
Body composition is the ratio of lean tissue
(muscle, bone, water, organs) in your body to body
fat.
What is a healthful range of weight for you? There
is no one ideal weight that is right for all of us.
identifying a healthful range of weight is a much
more practical approach.
What is your body composition? Your body
composition, or percentage of fat compared to
muscle and other tissues, matter more than the
number on your bathroom scale. A healthful range
for adult males is 8% to 24%. A healthful range for
adult females is between 21% and 35%.
Body Composition Measurements
BMI: A numerical measurement, calculated from
height and weight measurements, that provides
an indicator of health risk categories.
Body Composition Measurements Continued…
Skinfold Measurements: A technician uses specialized
measure a fold of skin and its underlying layer of fat,
and repeats this process at several locations of the
body.
Underwater (Hydrostatic) Weighing: A person is first
weighed while dry and then submerged in water and
weighed again. Because fat has a lower density that
water, it floats and reduces the weight of the person
submerged. The difference between the “dry” weight
and the “wet” weight is an indicator of how much body
fat the person has.
Body Composition Measurements Continued…
Bod Pod: Using a similar technique to underwater
weighing, the Bod Pod uses air instead of water.
the person being measured sits in the Bod Pod
chamber wearing a bathing suit, and
Computerized pressure sensors determine how
much air has been displaced by the body.
Bioelectrical Impedance Analysis (BIA):Measures the
opposition to the flow (impedance) of a very low
level of electrical current through body tissues. A
current will flow more slowly (be more impeded)
through fat than through other body tissues. The
current is passed through electrodes,
measurements are recorded, and a computer
calculates how lean you are from the
measurement data.
The Overload Principle
The body responds to OVERLOAD in a positive way. It
gets itself in better shape to meet the demand next time.
Progressive Overload Principle
Frequency – The number of times you engage a particular
exercise each week.
Intensity – The level of effort at which your exercise. For
cardiorespiratory fitness, intensity is usually measured in terms
of how fast you get your heart beating (your heart rate). For
muscular strength and endurance training, intensity depends on
the amount of resistance and number of repetitions. For
flexibility, intensity is measured by the depth of the stretch.
Time – (duration). The amount of time you spend on a
particular exercise.
Type – The kind of exercise you choose to do.
Specificity Principle
The specificity principle means that in order to
improve a specific component of fitness, you must
perform exercises specifically designed to address
that component. Many exercises will improve some
components of fitness but not others. Cycling, for
example, is great for cardiorespiratory fitness, but
doesn’t build upper body strength or increase your
flexibility. You should take into account the principle
of specificity when deciding which activities you
choose to perform.
Reversibility Principle
The reversibility principle states that your fitness
level will decline if you don’t maintain your physical
activity. Just as your body adapts to overload to
increase your fitness, if you don’t stop or reduce
your exercise routine your body will adapt to the
reduced demand and your fitness will suffer. Fitness
declines can happen quickly, sometimes in as little
as 10 days. Therefore, it is important to maintain a
consistent exercise routine to avoid reversing your
fitness gains.
Individuality Principle
The principle of individuality means that your will
respond to the demands you place on your body in
your own unique way. We each react differently to
specific exercises, with some people gaining more
benefit from a particular exercise than others.
These individual responses are shaped, in part, by
genetics. Identifying the exercises best suited to
you is a key part of designing an effective fitness
program
Aerobic vs. Anaerobic Work
Aerobic: An activity that lasts long periods of time requiring
increased oxygen demand. An example would
be distance running.
Anaerobic: An activity that requires bursts of
great oxygen demand over a short period of time.
An example would be a sprinter.
Isotonic vs. Isometric
Isotonic: Exercises require muscles to flex through a
range of motion against resistance. Ex: Bicep Curl or
bench press
Isometric: Exercises require the muscles to flex against
an immovable object. Ex: Wall Sit or hand stand
Holistic Benefits of Exercise
Physical
Backaches
Cancer (colon, breast and other)
Diabetes
Digestive Disorders (ulcers,
constipation, diarrhea and other)
Headaches
Heart and Blood Vessel Disease
(heart disease and stroke)
High blood cholesterol, high
blood pressure
Insomnia (sleep disorder)
Kidney disease
Obesity
Menstrual irregularities,
cramping and mood swings
Osteoporosis (adult bone loss)
Psychological/Emotional
Physically active people
experience less anxiety and
depression than do sedentary
people.
Fit people deal better with
emotionally stressful events
than do sedentary people.
Depressed people who adopt a
routine of regular aerobic
exercise become as well and
stay as well as others who
obtain psychotherapy.
OTHER HOLISTIC BENEFITS
Physical Health
Makes physical activity easier to perform
Promotes rest, relaxation, sleep and healing
Aids weight control
Contributes to nutritional health
Enhances disease resistance
Strengthens accident resistance
Mental, Emotional and Spiritual Health
Strengthens resistance to depression and anxiety
Strengthens defenses against stress
Allows freedom from drug abuse
Enhances self-esteem
Enhances ability to learn
Raises self-confidence
Instills joy in life
Inspires courage to face challenges
Social Health
Provides social opportunities
Enhances intimate relationships
Strengthens family ties
Opens the way for social support
Encourages citizenship
Enhances energy for productive work