Fitness

1. Fitness Health Education Unit 2 Mr. Kottenstette

2. What is Fitness • General Fitness • A state of health and well being • Specific Fitness • A task-oriented definition based on the ability to perform specific aspects of sports or occupations

3. Physiological Fitness • Metabolism • Morphological • Bone Integrity

4. Health Related Fitness • Body Composition • Flexibility • Muscular Strength • Muscular Endurance • Cardiovascular Fitness

5. Skill Related Fitness • Equilibrium • Agility • Speed • Coordination • Power • Reaction Time

6. Needs for Optimal Fitness • Diet • Nutrition • Fuel for the body • Exercise • Strengthening the body • Aerobic, Anaerobic, and Flexibility Exercises • Rest • Allow body to heal • 8-10 hours of sleep a night

7. How to Improve Fitness • The Overload Principle- FIT • Frequency Increases • Working out more often, running 5 times a week instead of 3 times a week. • Intensity Increases • Running faster when you run. • Time Increases • Running for a longer period of time.

14. Target Zones • KarvonenFormula • Amathematical formula that helps you determine your target heart rate (HR) training zone. The formula uses maximum and resting heart rate with the desired training intensity to get a target heart rate. • Target HeartRate = ((max HR − resting HR) × %Intensity) + resting HR

15. Target Zones Cont. • Resting Heart Rate • Heart rate when the body is relaxed, best taken first thing in the morning when you wake up. • Maximum Heart Rate • Heart rate at its peak • May only be maintained for 10-15 seconds

16. Finding Resting Heart Rates • Radial Pulse (wrist) - place your index and middle fingers together on the opposite wrist, about 1/2 inch on the inside of the joint, in line with the index finger. Once you find a pulse, count the number of beats you feel within a one minute period. • Carotid Pulse (neck) - To take your heart rate at the neck, place your first two fingers on either side of the neck. Be careful not too press to hard, then count the number of beats for a minute.

17. RHR • Average resting heart rate • 70 beats per minute • Athletes have a lower level due to an enlarged and more efficient heart from training adaptation. • Guinness World Records • The lowest resting heart rate on record is 27 bpm (beats per minute) belonging to Martin Brady (b. 24 March 1969 in the UK) - tested at the Guernsey Chest and Heart Unit, Channel Islands, UK on 11 August 2005. • Lance Armstrong • Reports a resting heart rate of 32-34 bpm (with a maximum heart rate of 201 bpm).

18. Finding Maximum Heart Rates • If you want to test your maximum heart rate, it is best measured during a maximal exercise test, in which the body is pushed to its limit. In this case, you must ensure you are medically fit and used to pushing yourself to the limit as it can put excessive demand on the heart. • The maximum heart rate can be estimated using the commonly used formula of 220 minus your age in years (220-age), or a more accurate formula 208 - 0.7 x age

19. Heart Rates vs. Training Intensity Based off of an RHR of 70bpm age 50% 60% 65% 70% 75% 80% 90% 10 140 154 161 168 175 182 196 11 140 153 160 167 174 181 195 12 139 153 160 167 174 180 194 13 139 152 159 166 173 180 193 14 138 152 158 165 172 179 192 15 138 151 158 165 171 178 192 16 137 150 157 164 171 177 191 17 137 150 156 163 170 176 190 18 136 149 156 162 169 176 189 19 136 149 155 162 168 175 188 20 135 148 155 161 168 174 187 21 135 147 154 160 167 173 186 22 134 147 153 160 166 172 185 23 134 146 153 159 165 172 184 24 133 146 152 158 165 171 183 25 133 145 151 158 164 170 183

26. Injuries • "Sports injuries" are injuries that happen when playing sports or exercising. Some are from accidents. Others can result from poor training practices or improper gear. Some people get injured when they are not in proper condition. Not warming up or stretching enough before you play or exercise can also lead to injuries.

27. Types of Injuries • Sprains • Strains • Swollen muscles • Tendonitis • Fractures • Dislocations • Shin Splints

28. Preventing Injuries • Do warm up exercises before you play any sport. • Always stretch before you play or exercise. • When jumping, land with your knees bent. • Don't overdo it. • Wear shoes that fit properly, are stable, and absorb shock. • Use the softest exercise surface you can find; don't run on asphalt or concrete. • Run on flat surfaces. • Cool down after hard sports or workouts.

29. Preventing Injuries • Don't be a "weekend warrior." Don't try to do a week's worth of activity in a day or two. • Learn to do your sport right. Use proper form to reduce your risk of "overuse" injuries. • Use safety gear. • Know your body's limits. • Build up your exercise level gradually. • Strive for a total body workout of cardiovascular, strength-training, and flexibility exercises.

30. Treating Injuries • RICE • Rest • Ice • Compression • Elevation

31. Rest • Rest. Reduce your regular activities. If you've injured your foot, ankle, or knee, take weight off of it. A crutch can help. If your right foot or ankle is injured, use the crutch on the left side. If your left foot or ankle is injured, use the crutch on the right side.

32. Ice • Ice. Put an ice pack to the injured area for 20 minutes, four to eight times a day. You can use a cold pack or ice bag. You can also use a plastic bag filled with crushed ice and wrapped in a towel. Take the ice off after 20 minutes to avoid cold injury.

33. Compression • Compression. Put even pressure (compression) on the injured area to help reduce swelling. You can use an elastic wrap, special boot, air cast, or splint. Ask your doctor which one is best for your injury.

34. Elevation • Elevation. Put the injured area on a pillow, at a level above your heart, to help reduce swelling.