Fitness REACHING YOUR FITNESS GOALS
Feel better Sleep better More energy Less body fat More muscle Feel more confident BENEFITS OF EXERCISE/FITNESS
What is the difference between Aerobic and Anaerobic exercise? FITNESS
VOCABULARY • Aerobic exercise – nonstop, repetitive, vigorous exercise that increases breathing and heart rate. (cross country, swimming, skiing) • Anaerobic exercise – intense physical activity that uses short bursts of energy. (weight lifting, gymnastics, sprints)
Cross training- vary your fitness program by combining different types of exercises • Endurance-is the ability of an organism to exert itself and remain active for a long period of time, as well as its ability to resist, withstand, recover from, and have immunity to trauma, wounds, or fatigue.
BENEFITS OF BEING PHYSICALLY FIT • increases energy – p • lowers blood pressure – p • improves muscle tone – p • provides opportunity to meet new people – s • provides opportunities to share common goals – s • sharpens alertness – m • increases self esteem – m/e • reduces stress – m/e What is totally fit?
5 Elements of Fitness • Muscle strength – the most weight you can lift or the most force you can exert at one time. • Muscle endurance – the ability of your muscles to exert a force over time without becoming overly tired.
Flexibility – your ability to move within the range of motion for each joint. • Dynamic-Dynamic stretching consists of functional based exercises which use sport specific movements to prepare the body for movement • Static-Static stretching involves reaching forward to a point of tension and holding the stretch.
Heart & Lung endurance – how effectively your heart and lungs work during exercise and how quickly they return to normal after exercise. • Body Composition – the proportion of body fat in comparison with lean tissue, such as muscle and bone.
Body Composition • BMI – Body Mass Index • estimates obesity • (divide body wt. by ht. (Inches) squared) X 703 • Caliper Test • Tool/gauge • Loose skin • Under Water Weighing • Water/weight displacement • Weigh outside/inside water
Body Composition • BMI – Body Mass Index • (divide body wt. by ht.(inches) squared) X 703 • Underweight: Less than 18.5 • Healthy weight 18.5 to 24 • Overweight: 25 to 29.9 • Obese: 30 to 39.9 • Severely Obese: 40 or higher
Heart Rate Facts • Every person has a Maximum Heart Rate (MHR), which gradually decreases with age • Over 85% of MHR is dangerous • Under 60% of MHR doesn’t do heart and lungs much good • Between 60% – 80% of MHR gives you the most benefit
FORMULA • Resting Heart Rate = number of times you heart beats per minute while you are at rest/inactivity Athletes – 40-60 10 and older- 60-100 10 and under- 70-130 • Working Heart Rate = number of times your heart beats per minute during activity
What is your RHR? • Finding your pulse • Wrist • Hold opposite arm out, arm straight • First two fingers together • Press the pads of your fingers firmly against wrist • Neck • Half way between chin and jaw bone
FORMULA • Maximum Heart Rate = 220 – AGE • MHR = 220 - ___________ • Target Heart Rate(Range) = During exercise • MHR X 60% = low range • MHR X 80% = high range • THR = _______ to _______
Moderate vs. Vigorous Exercise • Moderate- working in the 50-70% range of MHR (walking the dog, light gardening, bicycling 5-9mph, doubles tennis) • Vigorous- working in the 70-85% range of MHR (running, heavy gardening, bicycling 10mph or over, singles tennis)
Heredity and You • Your physical fitness potential • People of all body types, ages, ability levels, and levels of general health can reach their own potential levels of physical fitness! • Inherited traits • long lasting illness and conditions (asthma, lung disorder) • weak joints or other bone problems
We must make a special effort to exercise in today’s world! Technology has removed physical activity, in daily activities. (jobs, chores, etc…) Today’s youth has a shorter life expectancy than their parents! TECHNOLOGY
VOCABULARY • Warm-up – A period of mild exercise that gets your body ready for vigorous exercise. • Slowly increasing heart rate • Cool-down – A period of gentle exercise that gets your body ready to stop exercising • Slowly lower heart rate/slow breathing
THE F.I.T.T. PRINCIPLE • Frequency - # of times you exercise each week • Intensity – Amount of energy you use when you exercise • Measured by heart rate • Increase intensity to increase heart rate to reach THR zone • Time – Amount of time during one workout Session • Type – Aerobic or Anaerobic
Fitness Gram • Introduce the Healthy Fitness Zone for each Component • Pacer Test – Completed in PE • Curl-Ups – Health Class • Push-Ups – Health Class • Sit & Reach – Health Class • BMI – Health Class
Fitness Gram Evaluation • Self evaluation (Handout) • Record score • Compare to Healthy Fitness Zone • Which areas do you need to improve • Pacer Test – Heart/Lung endurance • Curl-Up – Abdominal strength/endurance • Push-Up – Upper body strength • Sit & Reach - Flexibility • BMI – Body composition
Starting a Fitness Program • Setting a realistic fitness goal • Losing body weight • Toning muscle • Clothes fitting better • Gaining muscle mass • Preventative/Staying healthy • Which of the benefits would you like to achieve first? (Multiple goals)
Starting a Fitness Program • The fitness goal should include • Aerobic and Anaerobic exercise that appeals to you • Keep your goals challenging, but realistic • Lots of people can help you; parents, sibling, friends, coach, teacher, but the most important person is you! (Motivation)
Starting a Fitness Program • Apply the F.I.T.T. Principle to your fitness program • Apply a healthy eating goal • Write down a goal to accomplish
VOCABULARY • Individual Sports – Sports that you can do on your own or with a friend. • Team Sports – Organized physical activities involving skill, in which a group of people play together on the same side. • Lifetime Sports – Exercise activities that can be continued throughout life.
INDIVIDUAL SPORTS • Advantages • More flexible than team sports • Can do them when you feel like it • No specified time • Participate as long as you wish • Its up to you!
TEAM SPORTS • Advantages • Exercising with other people can be fun • When exercise is fun you are more likely to continue with it • Can improve your mental/social health as well as your physical health • Opportunity to work with people toward a common goal • Practice communication, cooperation, and compromise skills (social skills)
LIFETIME SPORTS • As people age, their exercise opportunities, abilities, and interests change • Most team sports are played by young people, and are hard on the body • Learning to enjoy lifetime sports at a young age can help you keep fit in the long run • Canoeing, kayaking, hiking, dancing, cross-country skiing, walking/jogging, golfing (walking), swimming, bicycling, tennis, etc…