physical benefits of exercise increases: muscle strength & endurance efficency of heart &...
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PHYSICAL BENEFITS OF EXERCISEINCREASES:• MUSCLE STRENGTH & ENDURANCE• EFFICENCY OF HEART & LUNGS• PHYSICAL STAMINA• BONE STRENGTH• FLEXIBILITY• RESISTANCE TO BONE & MUSCLE INJURY• RESISTANCE TO DISEASEREDUCES:• BLOOD PRESSURE• RISK OF CARDIOVASCULAR DISEASE• EXCESS BODY FATHELPS:• MAINTAIN DESIRED BODY WEIGHT• CONTROL APPETITE• DIGESTION & PREVENT CONSTIPATION
PSYCHOLOGICAL AND SOCIAL BENEFITS OF EXERCISE
IMPROVES:MENTAL ALERTNESSQUALITY OF SLEEPRELAXATIONABILITY TO CONCENTRATERESISTANCE TO MENTAL FATIGUESELF IMAGE
INCREASES:SOCIAL INTERACTIONSSELF CONFIDENCEINVOLVEMENT IN SOCIAL ACTIVITIES
HELPS:RELIEVE STRESSCONTROL ANXIETY & DEPRESSION
FIVE BASIC COMPONENTS OF FITNESS
Cardiovascular Endurance: how well the heart and lungs function.
Muscular Strength: how much can be lifted at one time.
Muscular Endurance: how long something can be lifted.
Flexibility: range of motion in the joints.
Body Composition: ratio of muscle, tissue, bone and fat in the body.
TYPES OF EXERCISE
• AEROBIC-nonstop, repetitive, strenuous physical activity that increases the breathing and heart rate.
Examples: running, swimming, biking
• ANAEROBIC-intense physical activity during which muscles use up more oxygen than the blood can supply.
Examples: weight training, sprints, push ups
YOUR EXERCISE GOAL AND HOW TO ACHIEVE THEM
3 to 4 times a weekWeights at 70% of the heaviest weight you can lift
AEROBIC AND ANAEROBIC
Muscular Endurance
2 to 3 times a weekUse weights that are up to 90% of the heaviest weight you can lift
ANAEROBICMuscular Strength
4 to 5 times a week at or above your target heart rate
AEROBICCardiovascular Endurance
30 TO 60 minutes each session4 TO 5 times a week
AEROBICWeight Loss, Good Body Composition, Flexibility
HOW OFTENTY PE OF EXERCISEGOAL
STAGES OF A WORKOUT
WARM-UP prior to each weight training session with a general warm-up.
WORKOUT perform the exercises/activities for at least 30 minutes. Aerobic and anaerobic exercises.
COOL DOWN after the workout, relaxing for 5 to 10 minutes, lowering your heart rate.
THE FITT PRINCIPLE
FREQUENCY= days per week
INTENSITY= keeping target heart rate
TIME= length of the workout
TYPE= type of exercise being performed
TARGET HEART RATE
220-AGE =MHR
MHR X .60=(LOW END OF TARGET
HEART RATE RANGE)
MHR X .80=(HIGH END OF TARGET
HEART RATE RANGE)
EXAMPLE:220-20=200200 X .60=120200 X .80=160
METABOLISMMETABOLISM: THE AMOUNT OF ENERGY (CALORIES) YOUR BODY BURNS TO MAINTAIN ITSELF.
Calories are burned no matter what you are doing even sleeping.
Many things can effect your metabolism:ExerciseGeneticsAge Weight Gender
EXERCISE OVER “DIET”
FITNESS COMPONENTS
BODY COMPOSITION: Research shows muscle is less dense than fat. One pound of muscle occupies about 22% less space.
MUSCULAR STRENGTH :Muscles develop from training and exercise. Extra protein does not assist in muscle development. Protein is needed to help build muscle so a nutritious, well-balanced diet that includes 6-7 ounces of protein and 2-3 servings of diary.
MUSCULAR ENDURANCE:Toning and shaping can help muscular endurance. Strength training does not mean “bulky appearance.” Genetics factors determine the amount of muscle bulk.
FLEXIBILTY:Stretching before and after workouts is important in reducing the risk of injury. Warm-up and cool down for 5 -10 minutes.
CARDIOVASCULAR ENDURANCE: Aerobic training will improve the cardiovascular system. Working out at least 3 times a week can achieve a higher fitness level.
Cooper’s 1.5 Mile Run and 20 Minute Steady-State Jog Test
Wk. #1 2 mins./1 min. 2/1-2/1-2/1-2/1 2/1-2/1-2/1-2/1-2/1-2/1-2 3/1-2/1-2/1-2/1-2/1-2/1
Wk. #2 3 mins./1min. 3/1-3/1-3/1-3/1 2/1-2/1-2/1-2/1-2/1-2/1-2 3/1-2/1-2/1-2/1-2/1-2/1
Wk. #3 7 mins./1 min. 6 mins./2 mins.OR 11 mins. steady jog or run
8 mins./1 min. 5 mins./2 mins.OR 11 mins. steady jog or run
8 mins./1 min. 5 mins./2 mins.OR 11 mins. steady jog or run
Wk #4 9 mins./1 min. OR 13 mins. steady jog or run
10 mins./1 min. 4 mins./1 min.3 mins/1 min. OR 15 mins. steady jog or run
10 mins/1 min. 8mins./1 min. OR 16 mins. steady jog or run
WK #5 Perform the test and evaluate yourself
12 mins./1 min. 7 mins./1 min. OR 15 mins. steady jog or run
13 mins./1 min. 7mins./1 min. OR 15 mins. steady jog or run
Cooper’s1.5 MileRun
EVALUATE YOURSELF:M-1.5 Miles in 10:48-9:41F-1.5 Miles in 14:30-12:30Good-to-better rating
20 Minute Steady-State Jog Test EVALUATE YOURSELF:M-Jogging 1.8-2 milesF-Jogging 1.6-1.8 miles (in 20 minutes)
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