Figuring Out Fitness

1. Figuring Out Fitness

2. What is Healthy Active Living? • Being active DAILY • Involves increasing healthy lifestyle choices and preventing disease. • Valuing being active and trying to incorporate it into everyday life. • Reflect on your own lifestyle and complete the “Let’s get Healthy” sheet • When complete fill out the “Lifestyle Inventory” questionnaire

3. Last year you learned the Health Related components of fitness: - Cardiorespiratory The efficiency of heart, lungs and blood vessels to supply the muscles with oxygen and remove waste products. -Muscular endurance The ability of muscles to sustain or repeat muscle contractions -Muscle strength The maximum force that a muscle can exert when making a single contraction -Flexibility The range of motion of movement possible at a particular joint or series of joints

4. New Components of Fitness • This year we added the Skill Related components -Agility The ability to change directions quickly -Balance The ability to keep the body in a stable position while in motion or standing still -Coordination The ability to use your senses and body parts. (hand-eye) -Power The ability to do a strength activity quickly -Reaction time The time it takes for the brain to receive and send messages

5. Blood Pressure • Indicates the effectiveness of your heart and arteries • The force exerted by the blood on the artery or vein walls • Too high or too low can lead to health problems • Affected by: anxiety, diet (cholesterol, salt), smoking, physical activity • Stated by using 2 numbers (unit of measure are mm) • 120 systolic pressure (when heart contracts) 80 diastolic pressure (when heart relaxes) • Go to a pharmacy and take your blood pressure

6. Various factors influence a person's average BP and variations. Factors such as age and gender influence average values. In children, the normal ranges are lower than for adults and depend on height. As adults age, systolic pressure tends to rise and diastolic tends to fall. In the elderly, BP tends to be above the normal adult range, largely because of reduced flexibility of the arteries. Also, an individual's BP varies with exercise, emotional reactions, sleep, digestion and time of day. • Average blood pressure in (mmHg):    1 year    95/65 6 – 9 years   100/65   adults    110/65 - 140/90

7. Principals of Cardiovascular Exercise • Enhancing and maintaining good health • Aerobic exercise is important for cardiovascular endurance…heart pumps less often…less wear and tear • Cardiovascular exercise helps to maintain ideal body weight • Just exercising isn’t enough…must follow the basic principles of cardiovascular exercises… heart muscle must be OVERLOADED in order to develop the cardio system

8. ________________ - minimum of 3 times per week…maintain levels - 4 to 5 times a week to improve levels • ________________ -how hard a person has to work to improve cardio endurance -muscles must be overloaded to develop -development occurs at 70 to 85% of capacity -exercise should be aerobic in nature -any exercise that allows you to reach your Cardio Training Zone (and keep it there) is suitable

9. ___________ -train between 20 to 30 minutes per session, not including warm up and cool down -shorter time for more intense training ( over 85%) -longer time for less intense training (70%) -always include a warm up…stretches etc. -always include a cool down…gradually decrease the intensity of the workout (prevents diminished blood supply to the heart, pooling of blood, dizziness, faintness, or even cardiac abnormalities) • ____________ -aerobic (with oxygen) activities demand large amounts of oxygen and improve cardio respiratory endurance - vigorous, continuous, and rhythmic activities that accelerate respiration and maintain a heart rate in the Cardio Training Zone -Aerobic dancing, swimming, cycling, walking are all good. -anaerobic (without oxygen) activities are high intensity and short duration, such as sprinting

10. Body Build • Success as an athlete comes from a combination of athletic ability and our body build. The three components of body build are type, size and composition. • There are three extreme body types: Endomorph • Pear shaped body • A rounded head • Wide hips and shoulders • Wider front to back rather than side to side • A lot of fat on the body, upper arms and thighs • Lower center of gravity so they are harder to knock over

11. Sports Benefits: -size benefits sports such as rugby where bulk is useful • Tend to have large lung capacity which can be good for sports such as rowing • They can increase muscle mass easily • Make good baseball catchers and volleyball setters

12. Mesomorph -an inverted triangle shaped body • A cubical head • Wide broad shoulders • Muscled legs and arms • Narrow hips • Narrow from front to back rather than side to side • A minimum amount of fat • Sports Benefits -respond well to cardiovascular and resistance training -can sustain low body fat levels -all muscle groups can be used to derive positive training adaptation -Dependent on the sports’ needs they can easily gain or lose weight -they make good baseball short stops and volleyball liberos (back court specialists)

13. Ectomorph -a high forehead -narrow shoulders and hips -narrow chest and abdomen -thin arms and legs -little muscle and fat • Sports Benefits - light frame makes them suited for aerobic activity like long distance running -smaller body surface area also enhances their ability for endurance activity -their body is better at thermo regulation -they make good baseball outfielders and volleyball spikers

14. Body Image Notes • Body image is the mental picture and the thoughts and feelings a person has about his or her body. To have a positive body image is a healthy approach to life and will lead to higher self esteem. • Many people have in their minds what an ideal body is. Some work hard at achieving it through dieting. This is often very unhealthy and hard on our bodies. Others seem to arrive at a weight that is right for them without much effort. What is most important is to maintain a weight that is healthy for you. This can be determined by calculating your BMI or Body Mass Index. A healthy BMI is one that falls between 16.5 -28.9 for 15 year old girls. Anything above or below may put you at a health risk.

15. Some of the things that control our personal weight are: • Set Point: the weight range your body is programmed to weigh and will fight to maintain. If you try to lose weight it will go into “starvation” mode and retain extra fat and energy. If you overeat once in a while it will likely burn it off to keep at the set point. When you diet you are fighting your set point and may even make it go higher. Dieting is not a good idea.

16. Metabolism: is the number of calories your body needs to function. Some people naturally have a high metabolism and burn energy quickly; they may eat a lot and seem to never gain weight. Others have a slow metabolism and their bodies store energy. Metabolism can be increased by increasing your muscle mass. The more muscle you have, the faster you burn energy.

17. Basal Metabolic Rate: is what your body needs to function at rest. Most people need at least 1400 calories a day to keep their organs working. Models and people with eating disorders that are consuming less than 1400 calories a day are putting themselves at risk for major health problems and organ shut down.

18. The media certainly tends to influence our body image. We are constantly seeing unrealistic images of women that have likely been altered by a computer. This provides an unnatural body that many feel is the “norm” and that they should strive to obtain.