benefits of fitness fitness affects: physical, mental, intellectual, and social health
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Benefits of Fitness
Fitness affects: physical, mental,
intellectual, and social health.
Fitness of the past:
Exercise was a part of everyday life. Being fit was necessary for survival.
We looked for ways to make life easier
Examples:
Americans Sedentary life-
styles
Exercise Your: Physical Health (Benefits):
Strong body, reduce: fatigue & stiffness Nervous system: skillful movements, improve
reaction time, mental performance improves. Cardiovascular system: heart gets stronger *Weight control: (1 out of 3 Americans are
overweight, metabolism increases during exercise.
--If you take in fewer calories than you burn, you lose weight.
--If you take in more calories than you burn, you gain weight.
Mental Health (Benefits):
-sense of pride, and accomplishment -positive self esteem, feel better about self -helps you deal with emotions and stress -offers a form of relaxation, outlet for anger
and frustration
Social Health (Benefits):
opportunity to meet people working out with friends is enjoyable provides motivation
Basic Components of Physical Fitness
Fitness: ability to carry out daily tasks easily and have enough reserve energy to respond to
unexpected demands.
Body composition:
• The percent of fat, lean muscle, bone, connective tissue, water, and so forth in the body.
Flexibility
• The ability to move a body part through a full range of motion.
Muscular strength
• The ability to exert force against resistance.
Muscular endurance
• The ability of muscles to keep working over a period of time without causing fatigue.
Cardiorespiratory endurance
• The ability of the heart lungs, and blood vessels to send fuel and oxygen to the body’s tissues during long periods of vigorous activity.
Fitness Testing
Resting Heart Rate71 and below Excellent
72 – 84 Beats per minute Average
85 + beats per minute Below average
A young athlete at the top of his or her form may have a resting heart rate as low as 40 beats
a minute.
Body composition
-follow directions on sheet
-it is different for men and women
-read tape measure accurately
How To Measure Your Body Fat - Males
How To Measure Your Body Fat -Females
Body Composition
Males Females
Under-fat Below 10% Below 15%
Ideal 11 – 18% 16 – 23%
Over-fat 19 – 24% 24 – 29%
Obese Above 25% Above 30%
3 minute step test
-keep hands out of pockets
-easy pace
-listen to instructions
Pulse Recovery Rate
Scoring (number of heartbeats)
Rating
70 – 8081 – 105
106 – 119120 – 130
131 or more
ExcellentGood
AverageFairPoor
3 minute step test
Sit and reach test-keep knees flat
-do not bounce
-hold until number is called
Body Flexibility
Males Females Rating
Upper body strength/endurance
-flat back
-elbows stop at 90 degrees
Abdominal strength/endurance (1 minute)
-place arms across chest
-Do not do a full sit up
-go half way up, then down
Muscle Strength & Endurance
Males Females Rating
CONSTRUCTINGCONSTRUCTING AN EXERCISE PROGRAM AN EXERCISE PROGRAM
2 types of exercise
Aerobic
Anaerobic
Aerobic exercise
• Vigorous activity that uses continuous oxygen.
• Increases the lung’s capacity to hold air• The heart becomes a stronger and more
efficient pump
Anaerobic exercise
• Intense physical activity in which the body’s supply of oxygen to produce energy does not meet the demand.
3 COMPONENTS OF AN 3 COMPONENTS OF AN EXERCISE SESSIONEXERCISE SESSION
1. Warm-up: preparing muscles for the work that is to come.
A. stretch (slow and smooth)
B. start exercise slowly (5 minutes)
*warming up allows pulse rate to increase gradually.
2. Workout:
The F.I.T.T. Formula
Frequency- three to five times per week.
Intensity- 70 to 85 percent of maximum heart rate.
Time- at least 20 to 30 minutes per session
Type- Aerobic activities such as jogging, bicycling, swimming, or walking.
TARGET HEART TARGET HEART RATERATE
T.H.R is 70 – 85% of maximum heart rate (M.H.R)
220 – age = maximum heart rate.
M.H.R (x) .85 = highest part of T.H.R
M.H.R (x) .70 = lowest part of T.H.R
3.3. Cooling down Cooling down: gradually decrease activity: gradually decrease activity
-Blood pooling: muscles relax suddenly after exercise. Causes light headedness, fainting, and sore muscles.
AvoidingAvoidingInjuryInjury
INJURIES MOST OFTEN OCCUR INJURIES MOST OFTEN OCCUR WHEN THE BODY IS NOT WHEN THE BODY IS NOT
PREPARED FOR THE DEMANDS PREPARED FOR THE DEMANDS
PLACED ON ITPLACED ON IT
THE MOST COMMON INJURIES FROM EXERCISE ARE TO THE MUSCULAR AND SKELETAL
SYSTEMS.
est
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ompress
levate
Common Injuries:Common Injuries:Sprain:Sprain: injury to injury to tissues surrounding a tissues surrounding a joint joint – symptomssymptoms: severe : severe
pain, swelling, and pain, swelling, and difficulty moving difficulty moving
– treatmenttreatment: apply : apply cold packs or ice, cold packs or ice, elevate elevate
Bruise:Bruise: an an injury to tissue injury to tissue under the skinunder the skin – apply ice to apply ice to
reduce swelling reduce swelling and limit and limit discoloration.discoloration.
Strain:Strain: when when muscles are muscles are overworked.overworked. – symptoms:symptoms: very very
sore muscles sore muscles after workoutafter workout
– treatment:treatment: ice ice and restand rest
– prevention:prevention: warm up, warm up, stretch, gradual stretch, gradual levelslevels
Tendonitis:Tendonitis: occurs when a occurs when a tendon (the tendon (the connective tissue connective tissue of the muscle and of the muscle and bones) is bones) is stretched or torn.stretched or torn. – treatmenttreatment: stop : stop
the activity and the activity and rest, cold packsrest, cold packs
Weight training• ISOMETRIC: muscular strength with little or
no movement of body part.
• ISOTONIC: develop muscular strength with repeated movements using weights
• ISOKENETIC: muscular strength when resistance is moved through an entire range of motion.
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