Fitness Day 1!

1. Introduction to Fitness Fitness Day 1!

2. Is this you?

3. What is Fitness? • The ability to carry out daily tasks without becoming tired. • When you are physically fit, you are able to perform at your top level of efficiency.

4. Accomplish Daily Tasks

5. Pursue Your Passions!

6. Pursue Your Passions!

7. What affects your attitude towards fitness? • Lack of athletic ability • Past experience with sports • Heredity may play a role • Media Influences

8. Overload Principle • Various systems of the body will become stronger and function better if increased demands are placed on them. • Milo of Crotona

9. FIT Principle • F: Frequency (how often you engage in physical activity) • I: Intensity (how strenuous the activity is) • T: Time (duration of physical activity)

10. Frequency • To become and stay physically fit you need to exercise regularly. • Frequency varies with exercise type & fitness goals. • Moderate-Intensity Aerobic Activity: 60 minutes per day • Muscle Strengthening 3 days a week.

11. Intensity • To improve cardiovascular fitness, you need to increase your heart rate to your target heart rate zone and stay in your zone. • HOW HARD ARE YOU WORKING?

12. Target Heart Rate • 220 – (your age) x .65 = • 220 – (your age) x .90= 13 year old Your Zone-135-186 bpm 14 year old Your Zone-134-185 bpm • More oxygen used= More calories you burn

13. Healthy Heart Zone (warm up) 50 – 60 % • 1. Beginners • 2. Decrease Body Fat, and Blood Pressure and Cholesterol • Fitness Zone (fat burning) 60 – 70 % • 1. Same benefits of the healthy heart zone. • 2. Burns more calories. • Aerobic Zone (endurance training) 70 – 80 % • 1. Improve Cardiovascular and Respiratory System • Anaerobic Zone (performance training) 80- 90 % • 1. Improved VO2 Max (oxygen consumed during exercise) • 2. Improved cardio respiratory system. • 3. Higher Lactate Tolerance • Red Line (maximum effort) 90 – 100 % • 1. Burns the highest number of calories • 2. Short Training Periods

14. Time • The amount of time, or duration of your workout is also important. • 5-10 minutes warm up • 30-45 minutes aerobic exercise • 5-10 minutes cool down & stretching

15. Work-out Stages • Warm-up (5-10 minutes) • Increases your heart and respiratory rate. • Boosts the amount of oxygen and nutrients delivered to your muscles • Prepares the body for a demanding workout • Helps to avoid injury and increases circulation to the muscles

16. How to warm up: • Large muscle activity – such as slow jogging or running in place. • Light stretching. • Your warm-up ends when the lower limit of your target heart rate has been reached (this will not take place usually until 5-10 minutes after you have begun your activity).

17. Warm Up

18. The workout! • This part of an exercise program is where you perform the activity at its highest peak.

19. Cool Down • Keep moving until your breathing and heart rate return to near normal. • Cool-down and Stretching helps to: • Slow your heart rate to a normal rate • Return your breathing to its regular pace • Avoid stiffness and soreness of the muscles • Reduce any risk of dizziness and lightheadedness • Relax the muscles • Helps body recover from a workout.

20. Cool Down (5-10 minutes) • Example: Slowing down a bike or car.

21. How much do I need?! • Aerobic Activity: 60 or more minutes of physical activity each day • Be sure to include vigorous-intensity aerobic activity on at least 3 days per week. • Muscle Strengthening: at least 3 days per week  • gymnastics or push-ups • Bone Strengthening: at least 3 days per week • jumping rope or running

22. 5 Components of Fitness • Cardiovascular endurance • Muscular strength • Muscular endurance • Flexibility • Body Composition

23. Cardiovascular Endurance • The ability of your heart, lungs, and blood vessels to function efficiently at rest and during long periods of physical activity. • Rhythmic, nonstop, & requires large amounts of oxygen.

24. Cardiovascular Endurance

25. Muscular Strength • The ability of a muscle to exert force. The greater weight a muscle can lift, the greater its strength. You gain strength when you overload your muscles, or push them to do more than they already can.

26. Muscular Strength

27. Muscular Endurance • The ability to apply strength over a period of time. This includes the ability of a muscle to work over and over again. It is also the ability to hold a contraction over a period of time.

28. Muscular Endurance

29. Flexibility • The ability to bend and stretch muscles through a full range of motion. • All movement requires some degree of flexibility.

30. Stretch For Success • Warm-up before stretching cold muscles • Start slowly, exhaling as you gently stretch • Try to hold for at least 10 to 30 seconds.

31. Stretching No-No’s • Don’t bounce a stretch. Holding a stretch is more effective and there is less risk of injury. • Don’t strain or push a muscle too far. If a stretch hurts, ease up. • Don’t hold your breath.

32. Body Composition • The amount of body fat compared to muscle and bone.

33. How do we measure our fat? Body Mass Index Waist Circumference Calipers Electrical Device Hydrostatic Water Weighing Bod Pod

34. Healthy Body Fat for TeenagersGirls: 14-21% Boys: 9-15%

35. Knowledge Check • Minutes for warm up? • Minutes for aerobic exercise? • Minutes for cool down & stretching? • Seconds to hold each stretch? • Minutes of Aerobic Activity per day? • Number of days per week for Muscle Strengthening?

36. Fitness break….contest w/Ms.Wilson

37. Benefits of life-long fitness • Benefits to physical health: • Maintain a healthy weight • Improved body image • Improved self-concept • Improved strength and flexibility • Better performance of heart and lungs • Higher energy level • Decreased risk of certain diseases • Stronger bones • Greater freedom of movement • Better coordination • Better sleep

38. More Benefits! Social Health Mental/Emotional Health • Additional chances to meet new people • Opportunities to share common goals with others • Increased ability to interact and cooperate with others • Opportunities to use talents to help others • Enhances self-confidence • Sharpened mental alertness • Reduced stress • More relaxed attitude • More enjoyment of free time • Self-esteem • Reduction in depression

40. Creativity

41. It’s the little things Walk the dog Pace when you read or talk on the phone Take the stairs Mow the lawn Walk to the store or a friend’s house Rake the leaves Play at the park Jump on a trampoline

42. Create Your Own Fitness Goal • Make it a priority • Can be fun! • Get friends involved • Do two things at once • Be specific • Make it attainable • Stay Positive