1. exercise improves your mood. 2. exercise combats diseases
TRANSCRIPT
Defining Fitness
Physical fitness is to the human body what fine tuning is to an car engine. It enables us to perform up to our potential.
Fitness can be described as a condition that helps us look, feel and do our best in our everyday lives.
More specifically, it is the ability of the heart and lungs, blood vessels, and the muscles, to perform at their optimal efficiency.
Components of Fitness
1. CARDIO-RESPITORY ENDURANCE
(AEROBIC)
The efficiency with which the body delivers oxygen and nutrients needed for muscular activity and transports waste products from muscles and cells.
FITT PRINCIPLE
For Aerobic EnduranceF: 3-5 times per weekI: 60-80% of maximum heart rate
(target HR zone)T: 20-60 minutesT: any aerobic activity that keeps HR within zone (running, swimming, basketball, aerobics, frisbee)
Determining Target Heart Rate Zone
220 – Your age = Approximate Maximum Heart Rate
Max HR X .60 = Lower end of target zone
Max HR X .80 = Upper end of target zone
Components of Fitness
2. MUSCULAR STRENGTH
The ability of a muscle to exert force for a brief period of time.
FITT PRINCIPLE
For Muscular StrengthF: 2-4 times per weekI: 85% - 100% of 1 rep maxT: 20-60 minutesT: heavier weights with fewer repetitions (weight lifting)
Components of Fitness
3. MUSCULAR ENDURANCE
The ability of a muscle or a group of muscles to sustain repeated contractions or continue force against a fixed object.
FITT PRINCIPLE
For Muscular EnduranceF: 2-4 times per weekI: 65%- 80% of 1 rep maxT: 20-60 minutesT: lighter weight with more repetitions (resistance training, yoga, pilates)
Components of Fitness
4. FLEXIBILITY
The ability to move joints and use muscles though their full range of motion.
FITT PRINCIPLE
For FlexibilityF: DAILY stretchingI: stretch and hold muscle beyond its normal length at a comfortable stretchT: hold for 10-30 secondsT: stretches that allow the body to move through the full range of motion
Components of Fitness
5. BODY COMPOSITION
The amount of body fat a person has in comparison to their total body mass.
Ideal Body Fat Percentages are14% - 21% for Males 18% - 25% for females
PRINCIPLES OF EXERCISE
Adherence to certain basic exercise principles is important for developing an effective program.
The principles of exercise apply to everyone at all levels of physical training, from the Olympic-caliber athlete to the weekend jogger.
These basic principles of exercise must be followed:
1. REGULARITY / REVERSIBILITY
To achieve a training effect, one should strive to exercise each of the first four fitness components at least three times a week.
Infrequent exercise can do more harm than good.
Regularity is also important in resting, sleeping, and following a good diet.
2. PROGRESSION
The intensity (how hard) and/or duration (how long) of exercise must gradually increase to improve a level of fitness.
3. BALANCE
To be effective, a program should include activities that address all the fitness components, since overemphasizing any one of them may hurt the others.
5. SPECIFICITY
Training must be geared toward specific goals.
For example, track athletes become better runners if their training emphasize running.
Although swimming is great exercise, it does not improve a 2-mile-run time as much as a running program.
6. RECOVERY
A hard day of training for a given component of fitness should be followed by an easier training day or rest day for that component and/ muscle group(s) to help permit recovery.
Another way to allow recovery is to alternate muscle groups exercised every other day, especially when training for strength and/or muscle endurance.