Download Physical fitness

Unit 2- Fitness
1.
Physical Activity
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Physical activity:
any body movement carried out by the skeletal
muscles and requiring energy
Exercise:
planned, structured, repetitive movement of the
body designed to improve or maintain physical
fitness
Physical fitness:
a set of physical attributes that allows the body to
respond or adapt to the demands and stress of
physical effort
Benefits of Regular Physical Activity
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Improved cardiorespiratory fitness
Reduced cancer risk
Improved bone mass
Improved weight control
Prevention of diabetes
Improved immunity
Improved mental health and stress
management
Longer life span
How Much Physical Activity Is
Enough?
Moderate-intensity versus high-intensity
exercise
 Continuous versus intermittent exercise
 Low-intensity exercise improves health but
may not be very beneficial for improving
physical fitness
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Things to think about
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The more weight you lose, the harder it will be to lose weight !!!
The closer you get to your goal, the harder, it will be to reach it!!!
The weight you can maintain may not be the weight you want to
be.
Scale weight isn't always the best way to track progress – The
scale won’t tell you what you’ve lost and/or gained.
Weight loss isn’t the only goal you can have and may not even
be the most motivating
Strategies for Sticking to Your Plan
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Schedule your Workouts (write them down)
Set Weekly Goals and Reward Yourself when you Succeed
(write them down)
Work out with Friends or Family for Motivation
Recommit to your Goals Every Day
Always be Prepared to Workout!!!
Keep a Food and Workout Journal and Measure your Progress
Take your Measurements Regularly / Weigh In / How do your
Cloths Fit?
Cardiorespiratory Fitness
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Aerobic exercise is any type of exercise that
increases heart rate.
Aerobic capacity is the functional status of the
cardiorespiratory system, measured as the
maximum volume of oxygen consumed by the
muscles during exercise (VO2max).
Graded exercise test is a test of aerobic
capacity done by gradually increasing the
pace on a treadmill or bike.
Five Components of
Health
Designing Your Plan
Cardiovascular Endurance
Cardiovascular Endurance
Thresholds of
Training
Intensity
60% to 80% of MHR
Duration / Time
Pulse in THR for 20 to 40 minutes
Frequency
Minimum of 4 dpw
5 to 6 dpw is preferred
Muscular Strength
Muscular Strength
Thresholds of
Training
Intensity
Uses 70% to 80% of maximum resistance
Duration / Time
Complete 3 to 5 sets of, 4 to 6 repetitions
Frequency
Minimum of 3 days a week for each
muscle group
Muscular Endurance
Muscular Endurance
Thresholds of Training
Intensity
Uses 40% to 60% of maximum resistance
Duration / Time
Complete 3 to 5 sets of, 15 to 25 repetitions
Frequency
Minimum 3 days per week
Flexibility
Flexibility
Thresholds of Training
Intensity
Duration / Time
Frequency
Move each joint through its maximum range of
motion
Static stretch slowly and hold for 30 to 40
seconds Repeat 3x
Minimum of 6 days a week. Use after warm-up
and cool-down
Body Composition
Body Composition
Thresholds of
Training
Intensity
Duration / Time
Frequency
Balance caloric intake with basal
metabolism and caloric expenditure
Exercise sessions should last between
20 and 40 minutes
Fat burning 5 dpw. Maintenance
exercise 5 days per week
Activity: Calculating Your Target
Heart Rate
220 – age = maximum heart rate (MHR)
 Moderate intensity is a heart rate from 50
to 70 percent of MHR.
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 0.50 = lower limit HR
 MHR  0.70 = upper limit HR
 MHR
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Example of Moderate:
220 – 20 = 200
 200  0.50 = 100 LHR
 200  0.70 = 140 UHR
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Vigorous intensity is a heart rate from 70
to 85 percent of MHR.
Skill-Related Components of
Fitness
Speed
 Power
 Agility
 Balance
 Coordination
 Reaction time
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Thresholds of
Training
FIT/T Principle
Frequency
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Time spent to improve fitness
 How
often one exercises
Intensity
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Effort required to improve fitness
 How hard one works
Measured in heart beats per minute or a percentage of
maximum resistance
Time / Type
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Length of time spent to improve fitness
 How
long one exercises
Principles of
Exercise
Overload
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Exercise that is conducted at a level of
intensity and /or duration which results in
achieving a training effect
Progression
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Gradual increase (FITT) intensity,
frequency, and/or duration of exercise
over a period of time
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Weeks, months, year(s)
Specificity
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Specific exercise performed to improve a
particular component of fitness
 endurance
Stretching Exercises and Well-Being
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Flexibility is a measure of the range of motion of a
joint.
 Static stretching
 Slow, gradual stretching of muscles and
tendons,
and holding them at a point
 Dynamic stretching
 Under a trainer’s supervision, moving parts of
your body in a gradual and controlled manner
Ballistic stretching is repeated bouncing motions,
which carry a high risk of injury and are not
recommended.
Isotonic- Two types
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: (1) concentric- the muscle tension
rises to meet the resistance, then
remains the same as the muscle
shortens
 (2) eccentric- the muscle lengthens
due to the resistance being greater than
the force the muscle is producing.
Isometric
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Isometric stretching is a type of
static stretching (meaning it does not
use motion) which involves the
resistance of muscle groups through
isometric contractions (tensing) of
the stretched muscles
Stretching Exercises to Improve
Flexibility