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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…
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1. Cardio Respitory Fitness
2.Muscular Strength
3.Muscular Endurance
4.Flexibility
5.Body Composition
(Core Strength)
1. CARDIORESPITORY
ENDURANCE
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the ability of your body to continuously
provide enough energy to sustain
submaximal levels of exercise.
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Speeds up fat metabolism
Improves delivery of oxygen (capillarization)
Faster removal of waste products
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Decreased levels of stress
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2. MUSCULAR STRENGTH
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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
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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
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Dynamic Stretching (Mobility)
Static Stretching (Flexibility)
(PNF Stretching)
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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
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NOT A DIRECT MEASUREMENT OF FAT
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FAT OVERESTIMATION OF ATHLETES
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FAT UNDERESTIMATION OF THIN AND
ELDERLY PERSONS
% Body Fat best assessment relative to health
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Aerobic Exercise any activity that uses:
1. large muscle groups
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2. is rhythmic in nature
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3. can be maintained continuously for at least 10
minutes three times a day or for 20-30 minutes at
one time
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Examples:
Running
Cycling
Swimming
Dancing
Anaerobic Exercise
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Intense short bursts of activity in which the muscles
work so hard that they produce energy without using
oxygen.
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Examples:
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Running a 100 meter dash
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Lifting weights
SKILL RELATED FITNESS
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Speed
Power
Agility
Balance
Coordination
Reaction Time
1. SPEED
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LINEAR/ HOW FAST WE CAN TRAVEL A
SHORT DISTANCE AT MAXIMAL
EFFORT (SPRINT)
POWER
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STRENGTH + SPEED
(FORCE APPLIED QUICKLY)
AGILITY
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ABILITY TO ACCLERATE/DECELERATE
AND CHANGE DIRECTIONS
SPEED AND POWER
TRAINING
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SPEED= STIDE LENGTH X STRIDE
FREQUENCY
STENGTH AND CNS
ENERGY REQUIRMENTS
TRAINING THEORY
TRAINING FOR SPEED and
POWER
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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
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PART 1. Warm-up: an activity that
prepares the muscles for work.
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Brisk walk to increase body temp then
slowly stretch large muscles.
Program Continued…
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PART 2. Workout: the workout should
follow the F.I.T.T. principle.
F= Frequency
I= Intensity
T=Time
T= Type
FrequencyNumber 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
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Muscle strengthening activities - adults:
2 or more days a week
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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
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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
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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
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The number of times your heart beats in one
minute when you are not active.
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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
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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
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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
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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
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Can talk, but not sing during activity
TYPES OF AEROBIC ACTIVITY:
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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
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CANNOT SAY MORE THAN A FEW
WORDS W/O PAUSING FOR BREATHS
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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
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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/ DurationContinuous & 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…
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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
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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
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Hydration: is taking in fluids so that the
body functions properly. Before,
during, and after exercise
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Adequate hydration results in :
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More alert & focused
Reaction time quicker– muscles respond more
quickly and less likely to cramp
Endurance is greater
THE END...