principles and components of physical fitness (lecture 1) fitness.pdf · 2019-09-23 · frequency:...

Fitness 101 Magna Wellness Team

What does it

mean to be

physically fit?

Reflection

A measure of the body’s ability to:

• function efficiently and effectively in work and leisure activities

• meet emergency situations

• resist diseases

Physical Fitness

The advantages of being more physically fit are:

• Longer life expectancy

• More years of life without disease

• Higher quality of life

So What?

How do you

develop and

maintain

physical fitness?

Let’s Get Fit

Exercise!

Move It Or Lose It

Why YOU Should Be Exercising

What are the health benefits

associated with exercise?

• Strengthens the Heart – it’s a muscle too!

• Lowers Blood Pressure

• Reduces BAD Cholesterol

• Increases GOOD Cholesterol

• Controls Blood Sugar

• Increases Bone Density

• Builds Strength

• Relieves Stress and Anxiety

• Reduces Body Weight

• Increases Mood – releases “feel good” hormones

• Improves Sleep

• Boosts Circulation

• Increases Energy Levels

Health Benefits

• Body Composition

• Cardiorespiratory Endurance

• Muscular Strength

• Muscular Endurance

• Flexibility

Health Related Components of Fitness

Ratio of body fat to lean body mass

(muscle, bone, water. etc.)

Body Mass Index (BMI)

Waist to Hip Ratio

Body Fat %

Body Composition

• FREQUENCY

– How often the activity is done

• INTENSITY

– Level of exertion when doing the activity

• TIME

– How long the exercise is done for

• TYPE

– What type (aerobic, anaerobic)

F.I.T.T. Exercise Principle

Pop Quiz!

How many minutes per

week should you perform

cardiovascular activity?

a.) 130 minutes

b.) 140 minutes

c.) 150 minutes

d.) 160 minutes

Frequency: 3-5 days per week

Intensity: Moderate (50-70% MHR) to

Vigorous (70-85% MHR)

Time: 20-60 minutes (150 minutes per week)

Type: Aerobic activity (briskly walking,

running, swimming, biking, etc.)

Cardiorespiratory Endurance

Estimated Maximum Heart Rate = 220 – age

Target HR Zone = 50% - 85% of max HR

Example: 50 year old person

Maximum HR is 220 – 50 = 170 beats per minute (bpm)

170 x 0.50 = 85 bpm

170 x 0.85 = 145 pm

Therefore, Target HR Zone is 85 – 145 bpm

Target Heart Rate Zone

Frequency: 2-4 days per week

Intensity: Goal dependent

Time: 20-40 minutes per session

Type: Resistance exercises for all major

muscle groups (push-ups, pull-ups, squats,

lunges, plank, etc.)

Muscular Strength and Endurance

Rep = one complete motion of an exercise

Set = a group of consecutive repetitions

1 Rep Max (RM) = the heaviest weight you can move

through one repetition of an exercise

Weight Training

Goal Rep Sets Rest Time Load (%

1RM)

Strength 1-6 4-6 2 – 4 minutes 80 – 90

Hypertrophy (Muscle Growth) 6-12 2-4 60 – 120 sec. 60 – 80

Endurance 12-20 1-3 30 – 60 sec. 40 – 60

Frequency: 3-7 days per week (after

warm-up or completed activity)

Intensity: Low intensity

Time: Stretches should be held for at least

30 seconds each (25 minutes per session)

Type: Stretching exercises for all major

muscle groups

Flexibility

• Choose activities you enjoy

• Start slowly and gradually increase F.I.T.T

• Warm up before exercise with light cardio and/or

dynamic stretching (5-10 minutes)

• Cool down afterwards with light cardio and/or static

stretching (5-10 minutes)

• Do muscle conditioning before aerobic

• Work large to small muscle groups

• Exercise safely, using a spotter if needed

• Give muscles adequate rest – 48-72 hours

Exercise Guidelines

No more excuses!

You can

accumulate your

150 minutes of

exercise in bouts of

10 minutes or more

10 Minutes To Fitness

THERE ARE 1,440 MINUTES IN A DAY; SET ASIDE 30 OF THEM FOR

YOUR HEALTH

CAN YOU INCREASE YOUR PHYSICAL ACTIVITY BY 30 MINUTES A DAY?

I CHALLENGE YOU!

Your Challenge For The Next Month

141 Staffern Drive, Concord, ON, L4K 2R2

www.magnawellness.ca

Work- 905-726-7490

wellness@magna.com

Brought to you by: The Magna Wellness Team