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Fitness Unit -10-5-10

Fitness Unit -10-5-10. Write a two – three sentence explaining the following terms - 1. Physical Fitness 2. Exercise 3. Then write a paragraph on why you think Americans today are less active than in the past 50 – 100 years. 4. Why is being Fit important?. FITT. F- I- T- T-.

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Fitness Unit -10-5-10

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  1. Fitness Unit -10-5-10 • Write a two – three sentence explaining the following terms - • 1. Physical Fitness • 2. Exercise • 3. Then write a paragraph on why you think Americans today are less active than in the past 50 – 100 years. • 4. Why is being Fit important?

  2. FITT • F- • I- • T- • T-

  3. Bell Work #2 2-21-08 • On yesterdays sheet, make a list of all the benefits of being physically fit that you can think of - At least 10.

  4. Bell Work • Which of the 5 Health Related Fitness Components do you think is the most important one? Explain why.

  5. Bell Work 10-10-07 • What was your score for the sit and reach test that we did yesterday? How can you improve your flexibility? Write out a schedule using the FITT components.

  6. Bell Work 10-16-07 Pretest • 1. List the four chambers of the heart • 2.Explain the difference between veins, arteries, and capillaries • 3. What are the 4 different blood types • 4. Which type is known as the universal donor? Which is the universal recipient • 5.What are the 4 different parts of the blood

  7. 6. What is the purpose of the respiratory system 7. What are the 4 of the 6 parts of the respiratory system 8. What is the official name of the following Windpipe Throat Voicebox

  8. Mile • Male Rating Female • Under 7 Excellent under 8 • 7:01 – 7:30 Good 8:01 – 8:30 • 7:31- 8:00 Average 8:31 – 9:00 • 8:01 – 8:30 Fair 9:01-9:30 • 8:31 – 9:00 Low 9:31-10:00 • 9:01-+ Poor 10:01 - +

  9. STEP TEST – 3 minute

  10. Flexed Arm Hang

  11. PUSH UPS

  12. Sit up Test – 1 minute

  13. Pulse recovery rate

  14. Pull ups

  15. Sit and Reach Test • Male Female Rating • 22+ in. 23+ in Excellent • 17-21 20-22 good • 13-16 17-19 average • 9-12 14-16 fair • 8 or less 13 or less poor

  16. Physical Fitness • Is the ability of the body to carry out daily physical activities without getting out of breath, sore, or overly tired.

  17. Exercise • Is the physical activity that improves or maintains physical fitness • Examples – formal activities, informal play, outside chores.

  18. Sedentary • Inactive lifestyle- does very little physical activity.

  19. Chronic disease • A sedentary lifestyle has a been linked to Chronic diseases. • Def- is a disease that develops gradually and continues over a long period of time. And takes a long time to treat. • Ex. – cardiovascular disease, strokes, high blood pressure, type 2 diabetes, and certain cancers. • Staying fit has been proven to reduce your risk of chronic diseases. • Hypokinetic Disease- A disease which is related to or is caused by the lack of regular exercise

  20. Getting Started • 1) Health concerns?? • 2) Are you Healthy enough to start?? • 3) What do you enjoy? • 4)$$ COST $$$??

  21. Resting Heart Rate - RHR • Where to take it? • Average for adults – 50 – 80 (bpm) • Average for teens – 80-90 (bpm) • What is your RHR??

  22. Assess your Fitness level - health • Where do you fall in all five health components?

  23. Set Goals and track your progress • Ability • Desire • Short term/ long term • Specific

  24. 4 Training Principles • 1. Overload Working the muscles harder than normal 2. Progression Taking small steps 3. Specificity – specific training for a specific sport

  25. 4. Threshold – what you must cross to see positive results. USE the FITT formula F – I - T – T-

  26. FITT F – frequency – how often I – Intensity – how hard (TPR) T – Time – how long T- Type – what activity

  27. Flexibility • What is it????

  28. Flexibility • Being able to move the joint in a full range of motion. • Increase ROM • Improve circulation • Improves posture • Relaxes you – relieves stress • Enhances coordination • Increases blood supply • Reduces DOMS- delayed on muscle soreness

  29. Healthy tendons and ligaments allow greater flexibility Tendonsattach bone to muscle Ligaments – attach bone to bone

  30. Flexibility • F- Frequency – 2-3 times a day 3-5 times a week • I-Intensity – Tension no pain • T – Time – 20-60 seconds per stretch • T- type –

  31. Types of stretching • Ballistic– Bouncing while you stretch. This is not good unless all muscles are warm. Good for after activity stretch • Static- Long slow stretch • PFN – Partner stretch resistance stretch • Dynamic – Stretching through the full range of motion • Ex. Leg/arm swing/ Frankenstein’s/quad walk/high knee Karaoke

  32. Flexibility test • Elbow touch without pain • Hand touch behind back • Toe Touch • Shoulder and chin – superman - • Sit and reach

  33. Cardiovascular Endurance • Most important of all areas!!!! It requires your heart, lungs and blood vessels to function efficiently during continued effort.

  34. Aerobic Aerobic Exercise • 1. Vigorous activity that uses continuous oxygen for energy. • Means with oxygen. • Is sustained exercise within your TPR that allows the body to meet its oxygen needs continually and increases your endurance levels • Strengthens your heart and develops larger arteries and more oxygen carrying cells

  35. Aerobic – F- Frequency – 3-5 days a week I- Intensity –TPR - 60 – 80% of maximum heart rate T- Time – 20 minutes at minimum – 60 or more minutes T- type – running, swimming, dancing, walking, bicycling, aerobics

  36. Simple TPR • 220- age = Max HR X60% X80% Answer Answer 220-16 = 204 x .60 = 122 220 – 16 = 204 x .80 =163 Range would be 122-163 for a 16 year old

  37. Individual TARGET PULSE RANGE • 220-age = Max HR • -RHR • X.60x.80 • +RHR • Range is

  38. Personalized TPR • 220-16=204-80=124 • 124x.60 = 74 +80=154 • 124 x.80 = 99 +80 =179 • Personalized Range is 154-179 • Simple was 122-163

  39. Anaerobic • Without oxygen • Exercise that causes the body’s demand for oxygen to exceed the supply-producing “oxygen debt” • Exercises that improve basic body movement of muscle strength without increasing the body's use of oxygen

  40. Anaerobic – F – Frequency – 3-5 days a week I- Intensity – TPR T- Time – Less than 1 minute to complete action. T-type- Weights, sprints, sports – soccer, basketball, softball, volleyball, circuit training

  41. Muscular strength • Is the maximum amount of force a muscle group can exert against a resistance. • You develop strength systematically when one is subjected to a progressively greater work load. • F- 3 times a week • I – TPR • T – Develop program Low reps high wt • T - 3 methods • Repetition – number of times the exercise is repeated • Set – fixed number of repetitions followed by a rest period

  42. 1. Isokinetic - Exercises that involves muscular strength, endurance, flexibility. This has resistance through the entire range of motion. Ex. Push/pull against ahydraulic lever of certain equipment – nautilus. Advantages - good for injuries, minimumal soreness, good for rehab. Disadvantage – expensive, mostly found in gyms

  43. 2. Isotonic – involves muscular contraction with movement. Develop strength and flexibility through repeated movement through lifting weights using the whole range of motion. Example free weights, push ups, pull-ups

  44. Isometric – involves muscular strength with little or no movement of a body part. You use muscle tension to build strength. Example – pushing palms together/against a door frame, wall sits, planks

  45. Muscular Endurance • When muscles are able to use maximum amount of prolonged or repetitive exertion against a force. • Examples – washing windows, shoveling snow, long exercise like running, tri - athletes, ultra athletes - ironman's

  46. Is developed in the muscles F- 3 times a week I – TPR T- Lean muscle – low weights high reps or long distance – increasing mileage T- Three Iso’s/ aerobic activities - running, biking

  47. As you exercise your muscle fibers will become thicker and able to do more work. Repeating the same amount of exercise causes the muscles to reach their limit or plateau. In order to keep improving you will need to increase the weight and change your workout.

  48. 4 Essentials for muscle development • 1. Exercise– Isometric, Isotonic, Isokinetic – aerobic/ anaerobic • 2. Rest – 24 hours minimum • 3. Protein– 15% caloric intake • 4. Testosterone – male hormone • Steroids – synthetic testosterone • Anabolic – muscle building qualities • Androgenic – alters the sex characteristics

  49. Atrophy – wasting away/ deteriorating of muscle Hypertrophy – gaining of muscle 6 weeks to develop 2 weeks to lose

  50. Muscle energy systems • Slow twitch Fibers • Type I • Long Lasting activities • Aerobic • Oxygen fuel • Fat burning • Adipose Fat - 40 minutes or longer

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