Physical Fitness Lecture

1. Physical Fitness Lecture Fitness Terminology

2. Cardiovascular Endurance • Ability for large muscle work • Ability to deliver oxygen to the body • Central component of fitness program • Decreases risk of heart disease, stroke, and high blood pressure • Well-conditioned heart supplies blood to the body while doing less work

3. Strength • Muscle or muscle groups exerting force • Weight-lifting or resistance training is classic example of strength training • High weight with low reps increases muscle mass and strength. • Fast-twitch muscle fibers • Slow-twitch muscle fibers

4. Muscular Endurance • The ability for muscles to work strong without rest • Endurance training is required to achieve stamina • In weight training, light weight with high repetitions will work endurance

5. Flexibility • The ability of joints and muscles to achieve full range of motion • Helps prevent injuries and keeps body feeling comfortable after exercise • To build muscle does not mean you have to lose flexibility

6. Aerobic Exercise • Promotes cardiovascular fitness by raising your pulse to a targeted level • Recommended that you exercise target heart rate 3 times/wk for 30min • Aerobic exercise strengthens your lungs, helps control weight, increases flexibility, and reduces risk of injury

7. Anaerobic Exercise • Focuses on specific muscles and their size, endurance, and strength • Weight training is an example

8. Target Heart Rate • The optimal rate for burning fat and increasing cardiovascular endurance • To calculate range: 220-(your age) low end multiply by .6 (60%) for the high end multiply by .75 (75%) • To lose weight and burn fat work out in this range for 20 to 30 min

9. Progression • Gradually increase how hard, long, and many times you do an exercise • It will take 6 to 8 weeks for physical improvements to be noticeable • You will feel better right away

10. Overload • To make a muscle stronger it must work harder than it does at rest • Aerobic-heart must beat faster and breathing must increase • Anaerobic-more repetitions of an exercise or increased weight • Remember not to overdo it!

11. Specificity • Exercise is specific • Stretches will help flexibility • Overloading your muscles will make them stronger • To be good at a specific sport you must practice the skills required to play that sport

12. Warm up • Gets the body ready for rigorous exercise in two phases • 1. Graduated aerobic warm-up activity • 2. Stretching or Flexibility • Warm-up should be 5 to 10 minutes • Try to hold stretches for at least 20 seconds

13. Cool Down • Slowly decreasing the intensity of the activity you are performing • Stopping suddenly can be dangerous • This is extremely important for people who are just starting a program • Proper cool down should be 5 to 10 minutes

14. FIT-Frequency, Intensity, and Time • Frequency-the number of times per week a person works out • Intensity-speed or workload of an activity (the level of intensity is very important for a program) • Time-The duration of an exercise • 3 times/wk \ Target heart range \ 20-30 minutes

15. Weight Training /Weight Room Orientation

16. PE Weight training program • Fitness based http://www.exrx.net/WeightTraining/Guidelines.html • Full body (Two sets-warm up and workout set) http://www.exrx.net/ExInfo/WarmUp.html#anchor487985 • Complete during class time

17. Weight Room • Record what you do when ever you are in there • Record sheets will be in folder located in weight room • You will get out of it what you put into it.