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Fitness The ability to carry out daily tasks easily & have enough reserve energy to respond to unexpected demands. Five Areas of Health Related Fitness… 1. Cardio Respitory Fitness 2.Muscular Strength 3.Muscular Endurance 4.Flexibility 5.Body Composition (Core Strength) 1. CARDIORESPITORY ENDURANCE the ability of your body to continuously provide enough energy to sustain submaximal levels of exercise. Speeds up fat metabolism Improves delivery of oxygen (capillarization) Faster removal of waste products Decreased levels of stress 2. MUSCULAR STRENGTH Strength is defined as the ability of a muscle to exert a force to overcome a resistance. Avoid injuries Maintain good posture Remain independent (in older age) TESTS: Push-Up Test, Pull-Up Test, 1RM/5Rm “Relative Strength vs. Absolute Strength 3. MUSCULAR ENDURANCE Muscular endurance, unlike strength, is the ability of a muscle to make repeated contractions over a period of time. Ability to sustain low to moderate activity used in day-to-day life in activities such as climbing stairs, digging the garden and cleaning. 4. FLEXIBILITY The ability to move a body part through a full range of motion. Especially important in the posterior chain and lower body. Back Problems, Knee Problems Running mechanics & gait Tests: Sit & Reach 4. FLEXIBILITY/MOBILITY Flexibility: The maximum static range of motion. (passive) Mobility: The ability to move a joint part through a full range of motion. Especially important in the posterior chain and lower body. Back Problems, Knee Problems Running mechanics & gait Tests: Sit & Reach Improving Flexibility/Mobility Dynamic Stretching (Mobility) Static Stretching (Flexibility) (PNF Stretching) 5. BODY COMPOSTION The amount of lean body mass (all tissues other than fat, such as bone, muscle, organs & body fluids) compared with the amount of body fat. A healthy body comp involves having a healthy balance between the two. The Problem with BMI NOT A DIRECT MEASUREMENT OF FAT FAT OVERESTIMATION OF ATHLETES FAT UNDERESTIMATION OF THIN AND ELDERLY PERSONS % Body Fat best assessment relative to health Aerobic Exercise any activity that uses: 1. large muscle groups 2. is rhythmic in nature 3. can be maintained continuously for at least 10 minutes three times a day or for 20-30 minutes at one time Examples: Running Cycling Swimming Dancing Anaerobic Exercise Intense short bursts of activity in which the muscles work so hard that they produce energy without using oxygen. Examples: Running a 100 meter dash Lifting weights SKILL RELATED FITNESS Speed Power Agility Balance Coordination Reaction Time 1. SPEED LINEAR/ HOW FAST WE CAN TRAVEL A SHORT DISTANCE AT MAXIMAL EFFORT (SPRINT) POWER STRENGTH + SPEED (FORCE APPLIED QUICKLY) AGILITY ABILITY TO ACCLERATE/DECELERATE AND CHANGE DIRECTIONS SPEED AND POWER TRAINING SPEED= STIDE LENGTH X STRIDE FREQUENCY STENGTH AND CNS ENERGY REQUIRMENTS TRAINING THEORY TRAINING FOR SPEED and POWER PLYOMETRIC TRAINING trains muscles to exert maximum force in the shortest amount of time possible. Stretch/shortening cycle Assessment of FitnessPhysical Best Test Presidential Fitness Test Exercise Program: 3 parts PART 1. Warm-up: an activity that prepares the muscles for work. Brisk walk to increase body temp then slowly stretch large muscles. Program Continued… PART 2. Workout: the workout should follow the F.I.T.T. principle. F= Frequency I= Intensity T=Time T= Type FrequencyNumber of times per week an activity is performed – USE to be 3 times a week– now CDC & ACSM recommend: FOR SUBSTANTIAL HEALTH BENEFITS ADULTS NEED: 2 hrs & 30 min (150 min) each week of MODERATE INTENSITY aerobic activity OR 1 hr & 15 min (75 min) each week of VIGOROUSINTENSITY aerobic activity Aerobic activity should be performed for at LEAST 10 min AT A TIME, spread throughout the week CDC RECOM CONT’D Muscle strengthening activities - adults: 2 or more days a week All major muscle groups should be worked. Legs, hips, abs's, chest, shoulders & arms Exercises for each muscle group should be repeated 8-12 times per set. As exercises become easier, increase the weight or do another set F.I.T.T. CONTINUED Intensity an activity performed between 60-90% of maximal HR. Begin slowly to build endurance. Doing too much too soon is harmful. MaxHR - widely used method to determine exercise intensity. Karvonen Formula Used to calculate Target Heart Rate 220 minus age in yrs equals a predicted HR max in beats per minute An intensity of between 60-90% -- Target HR SEE KARVONEN FORMULA HANDOUT IN PACKET – Copy the calculation on a new sheet of paper & turn this in for x-credit See Target HR chart for children age 7-12 New HR Calculation for Women Karvonen based on studies of men New 206 minus 88% of age Old formula example “at age 50 gives a 170 bpm for men & women” Before women had a hard time meeting their target HR New calculation is more difficult – iphone app HEART FACTS Did you know……… The heart pumps 2,000 gallons of blood through about 60,000 million miles of blood vessels It the heart beats 100,000 times a day year after year ---- it never rests! Resting Heart Rate The number of times your heart beats in one minute when you are not active. An average fitness level– 72-84 beats/minute 4 weeks of participation in a fitness program can reduce resting heart rate– 5-10 beats per minute RHR taken immediately in the am upon waking RHR decreases as heart becomes a more fit muscle. How to Measure Heart Rate Find pulse @ carotid or radial artery by counting the # of times the heart pulses or beats in a minute. Use first 2-3 fingers not thumb Do not use excessive pressure – could simulate receptors to slow HR HR Measurement Count for 10 seconds X 6 OR 15 seconds X 4 3 minutes after exercise count again – the closer that reading is to resting HR the better your condition INTENSITY TEST Talk Test - you should be able to breathe comfortably & string a couple of words together throughout aerobic exercise. More pleasurable than gasping for air. MODERATE INTENSITY Can talk, but not sing during activity TYPES OF AEROBIC ACTIVITY: Brisk walking (3 miles per hr or faster but not race walking) Water Aerobics Bicycle riding slower than 10 mph Tennis doubles Ballroom dancing General gardening VIGOROUS INTENSITY CANNOT SAY MORE THAN A FEW WORDS W/O PAUSING FOR BREATHS Race walking, jogging or running Swimming laps Tennis singles Aerobic dancing Bicycling 10 miles or faster Heavy gardening Hiking uphill CDC GUIDELINES 6-17 yrs EVERY DAY – 1 hr or more of phy activ AEROBIC ACTIV –Most of the 1 hr a day either mod or vigorous intensity – vigorous intensity at least 3 days a week MUSCLE STRENGTHENING on at least 3 days a week BONE STRENGTHENING on at least 3 days a week. Activities produce a force on the bones that promotes bone growth & strength through impact with “FITT” CONTINUED: Time/ DurationContinuous & sustained physical activity 2060 minutes or more. Work @ moderate-intensity activity for 30 minutes or more on 5 or more days per week OR vigorous-intensity for 20 or more minutes on 3 or more days. Type Devote 75-80% of workout to aerobic activity—20-25% to anaerobic/ a combo of both. Aerobic is recommended - jogging, swimming, x-c skiing, bicycling, brisk walking & dancing. Workout Program Continued… PART 3. Cool Down: an activity that prepares the muscles to return to a resting state. First slow down the activity for around 5 minutes then stretch. Hints…FOR EXERCISE ADHERENCE 1. 2. 3. 4. 5. Put it into your daily schedule– make it a habit. Find a constant time Exercise with a friend Choose an activity/activities that you enjoy Mix it up Additional Fitness Information Hydration: is taking in fluids so that the body functions properly. Before, during, and after exercise Adequate hydration results in : More alert & focused Reaction time quicker– muscles respond more quickly and less likely to cramp Endurance is greater THE END...