FITNESS The characteristics of the body that enable it to perform activity
FIVE COMPONENTS OF FITNESS • Cardiovascular Endurance (heart and lungs) • Flexibility (range of motion in the joints) • Muscular Strength (how much) • Muscular Endurance (how long) • Body Composition (Proportion of fat tissue to lean)
BRUCE LEE • Died in 1973 at age 32 • Transcended Martial Arts and Film • Jeet Kune Do
BENEFITS AS IT RELATES TO HEALTH AND WELLNESS
PHYSICAL • Makes physical activity easy to perform (and much more pleasant) • Promotes rest, relaxation, sleep, and healing • Aids in weight control • Contributes to nutritional health • Enhances disease resistance • Strengthen accident resistance
MENTAL EMOTIONAL AND SPIRITUAL • Helps resist depression and anxiety • Defense against stress • Allows freedom from drug abuse • Self-esteem • Instills joy in life • Inspires courage to face challenges
SOCIAL • Provides social opportunities • Encourage citizenship • Enhances energy for productive work
SEDENTARY Physically inactive (literally sitting down a lot) AKA “COUCH POTATOE”
1996 study said 60% of Americans don’t exercise regularly • 2002 70% did not participate in regular exercise (moderate for 20 min 5 days a week or heavy for 30 min 3 for 3 days) • Exercise need not be strenuous -Take walks or do something you like -Don’t compare yourself to others -Start Small
EXERCISE • Conditioning- the many changes that cells make in response to physical activity that make the body more able to do the work at hand • Overload- an extra demand placed on the body
PROGRESSIVE OVERLOAD PRINCIPLE • How to get in shape • Frequency (how often) • Intensity (how much) run vs a jog • Duration (how long)
NO PAIN NO GAIN! • Misconception • Start slow and do what you can • Sustained effort keeps you in shape • What kind of shape do you want to be in?
CARDIOVASCULAR • Ability of the heart and lungs to sustain effort over a long period of time • Aerobic- with O2 • Anaerobic- without O2
CARDIO ENDURANCE • Blood Volume ^ • Blood carries more o2 • The heart gains size • Fewer beats needed • Pulse rate slows • Breathing becomes more efficient • Blood move through the system easier • You get Lean
THE HEART • Pulse rate- heart beats per min -70 per= young adult -If you are in good shape it can be as low as 50 per min • Target Heart Rate- Fast enough to push the heart but not enough to strain it (level 1 and 2)
TARGET HEART RATE • 220- your age = Max heart rate(220-16=204) • Target Heart Rate= 204 X .75 = 153 beats per min • If you do this for 20 to 30 min 3 times a week this is considered to be regular exercise
CARDIO ACTIVITIES • Should be steady and constant • Use of large muscles • Longer than 20 minutes • Should be able to converse during your workout
FLEXIBILITY • Elasticity- tissues being easily stretched or bent return to normal size shape • Connective tissue- fluid, gelatin-like, fibrous, or strap-like materials that bind, support, or protect other body tissues -Cartilage- cushions bone on bone areas -Tendons- holds muscle to bone -Ligaments- hold bone together
RANGE OF MOTION • The mobility of a joint; direction and the extent to which it bends • If your joints are flexible they will bend and move as it is designed to do without tearing and breaking in response to sudden movements • There is athletic movement to be found • Improves strength and balance (squats) • Improves speed
STRETCHING • Static- holding and not moving for 10 to 20 sec. • Ballistic- Moving while stretching • You should do both • Don’t pull on cold muscles • Don’t push too far • Yoga is a great way to get flexible while working on core strength and muscle endurance
MUSCLE STRENGTH AND ENDURANCE • Repetition- one complete range of motion • Set- specific number of times to repeat a weight-training exercise • Endurance- less weight and more reps or holding isometric exercises (max reps) • Building strength- more weight and less reps
RIPPED OR SIZE?
More size- More weight less reps (sets of 3 and at the most 10 reps) • Chiseled- more reps per set (at least 12 and up to 20) • Steroids- natural hormones found in the body which promote muscle growth (can be found in drug form to shortcut muscle growth) • Ergogenic- a term that claims to mean “work-enhancing” In fact, no products enhance the ability to do work.
