Download Physical Fitness - Northern Burlington County High School

Physical Fitness
Aspects of Wellness
Benefits of Regular Exercise &
Physical Fitness
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Increased life expectancy
Decreased risk of developing & dying from CV
disease, stroke & certain types of cancer
Decreased risk of adult onset diabetes
Improved cardiac function
Control of blood pressure levels
Improved ability to deliver oxygen to tissues
Physical Benefits
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Increased protection against the physiological effects of
stress
 Quicker recovery from illness and injury
 Increased resistance to fatigue
 Improved posture and body mechanics
 Strengthened tendons, ligaments, bones, and muscles
 Increased lean body mass
 Decreased body fat
 Decreased risk of injury
 Reduced risk from low back pain
Physical Benefits (con’t)
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Improved joint health
Decreased post-exercise muscle soreness
Improved sports performance
Mental Health Benefits
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Relief of tension
Reduction in symptoms of stress
Improved sleeping habits
Increased energy levels and resistance to
mental fatigue
Increased opportunities for positive interaction
with others
Improved appearance and self-image
Improved quality of life
 What
are the 5 Components of Physical
Fitness?
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Cardiorespiratory Endurance
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Muscular Strength
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Muscular Endurance
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Flexibility
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Body Composition
Presidential Fitness Standards
85%
National Fitness Standards
50%
Components of Fitness
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Cardiorespiratory Endurance:
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The ability of the heart, lungs, and blood vessels to utilize
and send fuel and oxygen to the body’s tissues during
long periods of moderate-to-vigorous activity
Cardiorespiratory endurance is needed to maintain
cardiovascular health
Measuring Cardiorespiratory Endurance:
• Three-minute Step Test – determines the rate at which your heart
beats following a period of physical activity
Improving Cardiorespiratory Fitness
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Aerobic:
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Any activity that uses large muscle groups, is rhythmic in
nature, and can be maintained continuously for at least 10
minutes 3 times a day or for 20 to 30 minutes at one
time
Examples of Aerobic Activities:
• Running, cycling, dancing, swimming
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Anaerobic:
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Intense short bursts of activity in which the muscles work
so hard that they produce energy without using oxygen
Examples of Anaerobic Activities:
• Running 100-meter dash, lifting weights
Cardiorespiratory Endurance
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Resting Heart Rate
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When is the best time to
take it?
Where do you take it?
What is the average resting
heart rate for
males/females?
Target Heart Rate
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What is the purpose of
achieving a Target Heart
Rate?
How do you calculate your
target heart rate?
Activity Heart Rate
 Heart
rate during activity
60%- Just starting an activity
70%- Already involved in an activity
80%- Training for an event
Steps for finding your activity heart rate:
1. Maximum heart rate is 220
2. Subtract your age
3. Subtract your resting heart rate
4. Multiply by 60/70/80%
5. Add back in your resting HR
Components of Fitness
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Muscular Strength:
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The amount of force a muscle can exert
with maximal effort.
Muscular Endurance:
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The ability of the muscles to perform
physical tasks over a period of time
without becoming fatigued .
Muscular strength is needed for activities
that involve lifting, pushing, or jumping
and muscular endurance to perform such
activities repeatedly
Give you power to perform daily activities
without being fatigued; give you better
posture and fewer back problems
Increases Metabolism
Muscular Strength and Endurance
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Ways to Improve:
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Resistance Exercise
• Tone muscles, improve muscular strength, increase muscular endurance
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Types of Resistance Training Exercise:
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Isometric– An activity that uses muscle tension to improve muscular
strength with little or no movement of the body part
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Isotonic– An activity that combines muscle contraction and repeated
movement
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Example: pushing against a wall or any immovable object
Example: Calisthenics, push-ups, pull-ups, sit-ups, using a rowing machine
Isokinetic – An activity in which a resistance is moved through an
entire range of motion at a controlled rate of speed
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Example: using a stationary bike or treadmill designed to control resistance
and speed
Components of Fitness
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Flexibility:
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The ability to move a body part
through a full range of motion
Benefits of Flexibility:
• Increase your athletic performance
• Help you feel more comfortable
• Reduce the risk of muscle strains and
other injuries
• Prevent lower back problems
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Measuring Flexibility:
• Sit-and-Reach Test
Ways to Improve Flexibility
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Dynamic Stretching
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Involves moving parts of your body and gradually increasing reach, speed of
movement, or both
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Consists of controlled leg and arm swings that take you (gently) to the limits of your
range of motion
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No bounces or "jerky" movements
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Static Stretching
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You stretch to the farthest point and hold the stretch
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Examples: butterflies, toe touch, hurdler stretch
http://www.youtube.com/watch?v=iEXIliCuNQw
PNF (proprioceptive neuromuscular facilitation)
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A technique of combining passive stretching and isometric (resistance) stretching in
order to achieve maximum static flexibility
•
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Examples: slow, controlled leg swings, arm swings, or torso twists
http://www.youtube.com/watch?v=DkCZym9CT54
Examples: partner stretching
Ballistic
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Uses the momentum of a moving body or a limb in an attempt to force it beyond its
normal range of motion
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This is stretching, or "warming up", by bouncing into (or out of) a stretched position
(e.g. bouncing down repeatedly to touch your toes.)
•
Examples: high knees, bounding, grapevine
Components of Fitness
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Body Composition:
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The ratio of body fat to lean body tissue, including muscle,
bone, water, and connective tissue such as ligaments,
cartilage, and tendons.
Body composition: how much of your body is composed of
fat vs. everything else
• Percentages over 25% put you at risk:
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Over 25- overweight
Over 30- obese
Over 40- morbidly obese
Being physically active and eating a balanced diet can help
you avoid health problems with being overweight , such as:
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Heart disease
Cancer
Diabetes
Joint pain
Sleep Apnea
High Blood pressure
Components of Fitness
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Measuring Body Composition:
• “Pinch Test” with a skinfold caliper
(measures the thickness of fat
beneath a fold of skin)
• Hydrostatic weighing- Amount of
water displacement determines ones’
fat content
• BMI formula
Body Mass Index Formula
BMI Charts
 Weight/Height
charts are not the most
effective measure of a person’s body
composition since they do not take in
consideration:
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Age
Muscle mass
Gender
How to Get Started
 FITT
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Formula
Include each of these elements in your workout
Frequency
• How often do you do the activity each week (3-5x’s/wk)
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Intensity
• How hard you work at the activity per session (60-80% MHR)
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Time (duration)
• How much time do you devote to a session (20-30min)
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Type
• Which activities you select (biking, running)
Cross Training
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Benefits:
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Reduces exercise boredom
Allows you to be flexible about you training needs and plans (if the pool is
closed, you can go for a run instead).
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Produces a higher level of all around conditioning
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Conditions the entire body, not just specific muscle groups
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With cross training, you can do one form of exercise each day, or more than
one in a day.
• If you do both on the same day, you can change the order in which you
do them.
• You can easily tailor cross-training to your needs and interests; mix and
match your sports and change your routine on a regular basis.
More Cross Training Benefits
 Reduces
the risk of injury
 Work
some muscles while others rest and
recover
 Can
continue to train while injured
 Improves
your skill, agility and balance
Exercises that make up a good
cross training routine
Cardiovascular Exercise (Think about adding three
different exercises from the list below):
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Running
Swimming
Skiing
Cycling
Rowing
Stair Climbing
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Jumping Rope
Skating (inline or ice)
Skiing
Racquetball
Basketball /other court
sports
More examples or Cross
Training exercises
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Strength Training
 Calisthenics (push ups, crunches, pull ups)
 Free Weights
 Machines
 Tubing and Bands
 Flexibility (stretching, yoga)
 Speed, agility, and balance drills
 Circuit training, sprinting, plyometrics and other forms
of skill conditioning