Physical Fitness for LifePhysical Fitness for Life

Benefits of Being Physically Benefits of Being Physically ActiveActive

Physical BenefitsPhysical Benefits Heart and lungs get stronger, Heart and lungs get stronger, increases circulation.increases circulation.Lowers blood cholesterol levels.Lowers blood cholesterol levels.Strength and flexibility training Strength and flexibility training makes muscles more efficient makes muscles more efficient and protects against injuriesand protects against injuriesIncreases muscle to fat ratio in Increases muscle to fat ratio in body.body.Increases digestive metabolismIncreases digestive metabolismBurn more calories because Burn more calories because muscle uses more calories than muscle uses more calories than fat.fat.Feel better, have more energy.Feel better, have more energy.

Benefits of Being Physically Benefits of Being Physically ActiveActive

Mental BenefitsMental Benefits Reduces anxiety, allows Reduces anxiety, allows you to feel calmer.you to feel calmer.

Manage stress Manage stress

Reduces depression.Reduces depression.

Increases self-Increases self-confidence.confidence.

Improves self-image.Improves self-image.

Increases the ability to Increases the ability to focus and learn betterfocus and learn better

Better sleepBetter sleep

Benefits of Being Physically Benefits of Being Physically ActiveActive

Social BenefitsSocial BenefitsIncreased self-esteem (because Increased self-esteem (because of exercising) allows you to of exercising) allows you to have more self confidence in have more self confidence in meeting new people.meeting new people.Engaging in physical activity is Engaging in physical activity is an opportunity to socialize with an opportunity to socialize with others who have the same others who have the same interests.interests.Allows you to work together on Allows you to work together on a team.a team.Develops your communication Develops your communication skills.skills.

Five Components of Health-Five Components of Health-Related FitnessRelated Fitness

Muscular StrengthMuscular Strength

Muscular EnduranceMuscular Endurance

Cardiorespiratory EnduranceCardiorespiratory Endurance

FlexibilityFlexibility

Body CompositionBody Composition

Muscular StrengthMuscular Strength

The amount of force that a The amount of force that a muscle can apply in a given muscle can apply in a given contraction.contraction.Activities requiring Activities requiring muscular strength – weight muscular strength – weight lifting, climbing stairs, lifting, climbing stairs, moving furniture, carrying moving furniture, carrying your backpack.your backpack.Weight training (resistance Weight training (resistance training) builds muscle training) builds muscle fibers, making them fibers, making them stronger. stronger.

Muscle EnduranceMuscle Endurance

Ability of the muscles to Ability of the muscles to keep working (contract) keep working (contract) over a period of time over a period of time without becoming overly without becoming overly fatigued.fatigued.

Examples of activities Examples of activities requiring muscle requiring muscle endurance – swimming, endurance – swimming, running, lifting and running, lifting and carrying boxes.carrying boxes.

Cardiorespiratory EnduranceCardiorespiratory Endurance

Ability of heart, blood vessels, lungs Ability of heart, blood vessels, lungs and blood to deliver oxygen and and blood to deliver oxygen and nutrients to all parts of body.nutrients to all parts of body.Increased cardiorespiratory Increased cardiorespiratory endurance allows you to engage in endurance allows you to engage in an “aerobic” activity over a period of an “aerobic” activity over a period of time.time.Is the single most important Is the single most important component of health-related fitness. component of health-related fitness. Increases strength of heart, making it Increases strength of heart, making it work less (heart beats slower).work less (heart beats slower).Examples of activities requiring an Examples of activities requiring an build cardiorespiratory fitness – build cardiorespiratory fitness – swimming, running, cycling, cross-swimming, running, cycling, cross-country skiing, dancing. country skiing, dancing. * Any * Any activity that will increase your heart activity that will increase your heart rate to the “target heart rate zone.”rate to the “target heart rate zone.”

FlexibilityFlexibilityAbility of the joints to Ability of the joints to move through their full move through their full range of motion.range of motion.Strong and healthy Strong and healthy ligaments and tendons ligaments and tendons allows greater flexibility allows greater flexibility at joints.at joints.Full-range of motion Full-range of motion type activities maintain type activities maintain flexibility of joints and flexibility of joints and muscles.muscles.Flexible joints prevents Flexible joints prevents stiffness as we age.stiffness as we age.

Body CompositionBody CompositionRecipe for improving body composition: Recipe for improving body composition:

Cardio Exercise + Strength Exercise + Healthy Diet = Improved Body Cardio Exercise + Strength Exercise + Healthy Diet = Improved Body CompositionComposition

(Cardio exercise burns fat. Muscle strength exercises builds muscle.)(Cardio exercise burns fat. Muscle strength exercises builds muscle.)

Refers to the ratio of lean body tissue Refers to the ratio of lean body tissue (muscle and bone) to body fat tissue.(muscle and bone) to body fat tissue.Healthy body has high lean body Healthy body has high lean body mass to fat ratio.mass to fat ratio.Woman naturally have more fat than Woman naturally have more fat than men.men.Muscle tissue burns more calories Muscle tissue burns more calories than fat tissue.than fat tissue.Fat tissue is necessary for warmth Fat tissue is necessary for warmth and protection.and protection.Too much fat tissue increases the risk Too much fat tissue increases the risk of diseases such as heart disease and of diseases such as heart disease and diabetes.diabetes.Being over weight (overly fat) puts Being over weight (overly fat) puts unnecessary stress on joints.unnecessary stress on joints.

Planning Your Fitness ProgramPlanning Your Fitness Program

Before you start, ask yourself . . .Before you start, ask yourself . . .

If you have any health concerns, If you have any health concerns, consider talking to your doctor before consider talking to your doctor before you begin your fitness program.you begin your fitness program.

Are you healthy? You may want to get Are you healthy? You may want to get a physical exam first.a physical exam first.

Decide what types of activities you like Decide what types of activities you like to do. (Your are less likely to quit if to do. (Your are less likely to quit if you like what you do).you like what you do).

How much does the activity cost? How much does the activity cost? (Can you afford the membership, (Can you afford the membership, equipment, etc.)?equipment, etc.)?

Designing Your Fitness ProgramDesigning Your Fitness Program

A good fitness program should include all of A good fitness program should include all of the following:the following:

Determine Your Resting Heart Rate (RHR)Determine Your Resting Heart Rate (RHR)

Calculate Your Target Heart Rate ZoneCalculate Your Target Heart Rate Zone

Assess Your Fitness LevelAssess Your Fitness Level

Set Your Fitness GoalsSet Your Fitness Goals

Keep Track of Your ProgressKeep Track of Your Progress

Getting FITTGetting FITT

Four important parts of fitness training include:Four important parts of fitness training include:

F – F – frequencyfrequency (how often) (how often)I - I - intensityintensity (how hard)(how hard)T – T – timetime (how long)(how long)T – T – typetype (kind or type of activity) (kind or type of activity)

For exercise to be effective (to see results), it For exercise to be effective (to see results), it must be a specific type of activity that is done must be a specific type of activity that is done enough times per week, and it must be done hard enough times per week, and it must be done hard enough and long enough. enough and long enough.

Developing YourDeveloping Your Cardiorespiratory EnduranceCardiorespiratory Endurance

(guidelines)(guidelines) Frequency Frequency – Exercise must be performed 3-5 – Exercise must be performed 3-5 times a week.times a week.IntensityIntensity – Measured as % of your maximum – Measured as % of your maximum heart rate (MHR). If training at 85% of MHR less heart rate (MHR). If training at 85% of MHR less time - 20 minutes per day. If training at 50-60% time - 20 minutes per day. If training at 50-60% of MHR, 60 minutes per day.of MHR, 60 minutes per day.TimeTime – 20 – 60 minutes per day (depending on – 20 – 60 minutes per day (depending on intensity).intensity).TypeType – Any aerobic activity that keeps heart rate – Any aerobic activity that keeps heart rate within your target rate zone.within your target rate zone.

Developing Muscle Strength and Developing Muscle Strength and Muscle EnduranceMuscle Endurance

(guidelines)(guidelines)

FrequencyFrequency – Weight (resistance) train 2 – 3 – Weight (resistance) train 2 – 3 times per week times per week for each muscle groupfor each muscle group..IntensityIntensity – Select a weight you can safely lift at – Select a weight you can safely lift at least 8 X, but no more than 12 X. Do 1-3 sets of least 8 X, but no more than 12 X. Do 1-3 sets of 8-12 repetitions of all major muscle groups. 8-12 repetitions of all major muscle groups. (May rotate during week).(May rotate during week).TimeTime – About 30 – 60 minutes each session.– About 30 – 60 minutes each session.TypeType – Weight lifting, sit-ups, chin-ups, – Weight lifting, sit-ups, chin-ups, any any resistance-type activity.resistance-type activity.

Increasing FlexibilityIncreasing Flexibility(guidelines)(guidelines)

FrequencyFrequency – 3 – 5 days a week. – 3 – 5 days a week. (For best (For best results, stretch daily).results, stretch daily).

IntensityIntensity – Stretch muscles, and hold 15- – Stretch muscles, and hold 15-30 sec. Repeat 3-5 X.30 sec. Repeat 3-5 X.

TimeTime – 15 – 30 minutes per session.– 15 – 30 minutes per session.

TypeType – All body parts but emphasis may – All body parts but emphasis may depend on muscles used in cardio activity depend on muscles used in cardio activity to prevent injury. Yoga, Tai-Chi, Pilates.to prevent injury. Yoga, Tai-Chi, Pilates.

Fitness Plan ExampleFitness Plan ExampleMONDAYMONDAY

CardioCardio Strength Strength Flexibility Flexibility

F F (M, W, F, Sat)(M, W, F, Sat) X X Mon. – Sat Mon. – Sat (frequency)(frequency)

II 60% of MHR60% of MHR XX all muscles all muscles (intensity)(intensity) hold 15 sec. hold 15 sec.

T T 60 min60 min XX 15 min. 15 min. (time)(time)

TT joggingjogging XX stretching on mat stretching on mat (type)(type)

Fitness Plan ExampleFitness Plan Example

TuesdayTuesday CardioCardio Strength Strength Flexibility Flexibility

(Tue, Thur, Sun)(Tue, Thur, Sun)FF X X 2-3 x per wk. 6 x per wk. 2-3 x per wk. 6 x per wk.

II X X 3 sets, 12 reps 3 sets, 12 reps all musclesall muscleshold 15 hold 15

sec.sec.TT X X 45 min.45 min. 20 min.20 min.

TT X X weight training weight training on maton mat (upper body, core)(upper body, core)

Determining Your Resting Heart Determining Your Resting Heart Rate (RHR)Rate (RHR)

Significance of Resting Heart Rate and fitness:Significance of Resting Heart Rate and fitness:

- As cardiorespitory fitness increases, RHR will go down.- As cardiorespitory fitness increases, RHR will go down.- As cardiorespitory fitness increases, recovery rate (time) - As cardiorespitory fitness increases, recovery rate (time) will drop faster.will drop faster.

Ideally Ideally RHRRHR should be taken first thing in morning should be taken first thing in morning before before getting out of bed.getting out of bed.RHRRHR should be taken when you are very relaxed. should be taken when you are very relaxed.Take pulse in your neck with fingers – not thumb.Take pulse in your neck with fingers – not thumb.Count the total number of beats in 60 seconds.Count the total number of beats in 60 seconds.(Average RHR for teens ages 13-19 is 50-90 bpm (Average RHR for teens ages 13-19 is 50-90 bpm

beats per minute).beats per minute).

Calculating Your Target Heart Rate Calculating Your Target Heart Rate ZoneZone

Your Your target heart rate zonetarget heart rate zone is the range which is the range which your heart must beat in order to gain the maximum your heart must beat in order to gain the maximum cardiorespiratory health benefits from exercise. cardiorespiratory health benefits from exercise.

Your Your target heart rate zonetarget heart rate zone is normally between is normally between 60 60 and 85 percentand 85 percent of your maximum heart rate. of your maximum heart rate.

Your Your maximum heart rate (MHRmaximum heart rate (MHR) is the maximum ) is the maximum number of times your heart should beat per minute number of times your heart should beat per minute while doing any physical activity.while doing any physical activity.

Calculating Your Maximum Heart RateCalculating Your Maximum Heart Rate

Determine your MHR by subtracting your Determine your MHR by subtracting your age from 220.age from 220.

Example: 220 – 15 = 205 bpmExample: 220 – 15 = 205 bpm

220 – 14 = 206 bpm220 – 14 = 206 bpm

220 - 13 = 207 bpm220 - 13 = 207 bpm

Calculating your Target Heart Calculating your Target Heart Rate ZoneRate Zone

Multiply your MHR by 60 percent (0.6) and 85 percent (0.85) to calculate Multiply your MHR by 60 percent (0.6) and 85 percent (0.85) to calculate your target heart rate zone.your target heart rate zone.

Example: 205 X .6 0 = 123 bpmExample: 205 X .6 0 = 123 bpm 205 X .85 = 174 bpm205 X .85 = 174 bpm (bpm for person age 15)(bpm for person age 15)

How to build and maintain cardiorespiratory fitness:How to build and maintain cardiorespiratory fitness:- Exercise (move) non-stop 15-30 minutes or more- Exercise (move) non-stop 15-30 minutes or more- Exercise no less than 3x per week- Exercise no less than 3x per week- Activity must raise and keep heart rate between - Activity must raise and keep heart rate between

123 bpm and 174 bpm 123 bpm and 174 bpm

Section 3: Exercising the Safe WaySection 3: Exercising the Safe Way

Most common sport injuries Most common sport injuries involve injuries to involve injuries to muscles, muscles, tendons, ligaments, bonestendons, ligaments, bones

Acute Acute – sudden onset, injury – sudden onset, injury (pain) happens immediately(pain) happens immediately

Chronic Chronic – injury has gradual – injury has gradual onset, long-term effectsonset, long-term effects

Both may require medical Both may require medical attentionattention

Avoiding Sport InjuriesAvoiding Sport Injuries

Get ConditionedGet Conditioned – get in shape before you – get in shape before you begin sport trainingbegin sport training

Warm Up, Cool DownWarm Up, Cool Down – increases blood – increases blood flow, heart rate, decreases next day flow, heart rate, decreases next day stiffnessstiffness

Stretch Stretch – important – important

part of warm up andpart of warm up and

cool downcool down

Avoiding Sport Injuries, cont . . .Avoiding Sport Injuries, cont . . .

Avoid DehydrationAvoid Dehydration – drink water before, – drink water before, during, after training (stop activity if during, after training (stop activity if dehydrated – lightheaded, weak, muscle dehydrated – lightheaded, weak, muscle spasms.spasms.Avoid OvertrainingAvoid Overtraining – avoid too hard, too – avoid too hard, too fast, too long – give proper rest to bodyfast, too long – give proper rest to bodyAvoid Overuse InjuriesAvoid Overuse Injuries – repetitive activity – repetitive activity stresses bones, muscles, tendons or stresses bones, muscles, tendons or musclesmuscles

Fitness Tips:Fitness Tips:Set realistic goalsSet realistic goals

Choose activities you enjoyChoose activities you enjoy

Start out slow, build a strong baseStart out slow, build a strong base

Listen to your body – don’t over do itListen to your body – don’t over do it

Eat healthful diet – fruit, vegetables, grains, seeds, Eat healthful diet – fruit, vegetables, grains, seeds, nuts, waternuts, water

Avoid drugs, dietary supplementsAvoid drugs, dietary supplements

Rest, rest, restRest, rest, rest

If not having fun, find another physical activity you If not having fun, find another physical activity you enjoyenjoy

Have fun!Have fun!