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CH: Fitness
Health ED
Benefits of Exercise..• Physical Health
• Nervous System
• Respiratory System
• Cardiovascular System
• Weight control
• Mental benefits
• Social benefits
Physical Benefits……
• Lowers blood pressure
• Increases flexibility
• Increases bone density
• Improves metabolic rate
• Strengthens the heart
• Improves immune system
Emotional Benefits….
• Improves concentration
• Reduces stress
• Improves sleep patterns
• Increase energy
• Physical Fitness- the ability to carry out daily tasks easily and have energy to respond to unexpected demands
In the past, exercise was a vital
part of everyday life. Advances in technology have led to a much more sedentary life-styles.
At the turn of century most people were farmers( 1 day worth farming =jogging 7 miles)
Other countries more physically active than Americans
More than 60% of adults are overweight.
5 Basic Components of Fitness….
1-Body Composition- the amount of fat in the body in relation to total body weight
2-Flexibility- ability to move a body part through a full range of motion
3-Muscular Strength- how much you can lift
4- Muscular endurance- how many repetitions you can
do until your body reaches fatigue
5- Cardio respiratory endurance- the ability of the heart, lungs, and
blood to send fuel body tissue during periods of activity
Measurements of Fitness……
Body Composition……
• Hydrostatic Weighing- underwater weighting, reliable but expensive
• Calipers- test skin fold thickness, problems with accuracy and reliability
• Dual X-Ray Absorption (DEXA)- measure bone and fat density, expensive but accurate
Measurements…..
• Flexibility- v-sit reach
• Upper Body- pulls-ups, flex-arm hang
• Abdominal Strength- crunches per min.
• Cardio respiratory Endurance- Step test
2 Types of Cardiovascular Exercise…
Aerobic• “With Oxygen”• Moderate Intensity• Longer duration
Anaerobic• “Without Oxygen”
• High intensity
• Short Duration
• Improves muscle endurance, flexibility, and strength
(RHR) Resting Heart Rate……
• Pulse rate per min. when an individual is at rest
• Indicates level of fitness
• (70 to 80) healthy range
• As fitness level increases RHR decreases
Target Heart Rate (THR)
• What is it?
THR is 66-90% of your Maximum Heart Rate (MHR)
Equation:
Step 1: 220-your age=MHR
Step 2: .65xMHR= lower end of target heart rate
.90xMHR= high end of target heart rate
Example…….
• Ashley is 18 and in good health. Find her THR range?
1- 220-18= 202
2- .65 X 202 =131.3
.90 X 202 = 181.8
Beginner Routine: Do one set of 12-15 reps of each exercise. Use a weight that you can lift at least 12 times. When you
complete 15 reps, increase the weight at your next workout. Move quickly from exercise to exercise, resting at most 30 seconds
between exercises unless you are exceeding your training heart rate. If you are, increase the rest period between exercises. As you progress, you should be able to decrease the rest between
exercises while maintaining your training heart rate.SPEED: Perform each rep deliberately slower than what seems like your natural speed. This keeps your muscles under tension
longer and helps build them faster.
WORKOUT A
EXERCISE WEEK 1 WEEK 2 WEEK 3 WEEK 4
SQUAT Weight/Reps
Weight/Reps
Weight/Reps
Weight/Reps
Set 1 12-15 reps / / / /
Set 2 12-15 reps / / / /
Set 3 12-15 reps / / / /
LEG CURLS Weight/Reps
Weight/Reps
Weight/Reps
Weight/Reps
Set 1 12-15 reps / / / /
Set 2 12-15 reps / / / /
Set 3 12-15 reps / / / /
Dead lifts Weight/Reps
Weight/Reps
Weight/Reps
Weight/Reps
Set 1 12-15 reps / / / /
Set 2 12-15 reps / / / /
Set 3 12-15 reps / / / /
LEG EXTENSION Weight/Reps
Weight/Reps
Weight/Reps
Weight/Reps
Set 1 12-15 reps / / / /
Set 2 12-15 reps / / / /
Set 3 12-15 reps / / / /
CALF RAISES Weight/Reps
Weight/Reps
Weight/Reps
Weight/Reps
Set 1 12-15 reps / / / /
Set 2 12-15 reps / / / /
Set 3 12-15 reps / / / /
ABDOMINAL
SIT-UP 1 minute
SWISS-BALL CRUNCH 1 minute
REVERSE CRUNCH 1 minute
Questions to ask?
• What are your goals for your fitness program? (*Important* Determines routine)
• What type of exercise do you enjoy that are appropriate for the location that you live?
• When and where should you exercise?
• How much time do you have to exercise?
Activity Calories burned
per hour
Bicycling 6 mph 240
Bicycling 12 mph 410
Jogging 5.5 mph 740
Jogging 7 mph 920
Jumping rope 750
Running in place 650
Running 10 mph 1,280
Skiing (cross-country) 700
Swimming 25 yds/min 275
Swimming 50 yds/min 500
Tennis (singles) 400
Walking 2 mph 240
Walking 4 mph 440
F.I.T.T Principle
• Frequency
• Intensity
• Type of Exercise
• Time
Basic Guideline for Cardio…
• Frequency- 3 to 5 days a week
• How long? 30 to 60 min
• How intense? 65% to 90% of heart rate
Slow Vs. Fast Twitch Muscle
• Slow twitch muscle fibers- jogging
• Fast twitch muscle fibers- sprinting
Cardio Work Out Session
• Warm-up- low intensity activity for 5 min
• Stretch- 5 min (Static vs. Ballistic)• Activity- 30 min• Cool down- 5 min• Stretch- 5 min
Weight Work Out Guidelines…
• Frequency- 2 days per week per muscle group
• Sets – 2 to 3 (depending on goal of program)
• Repetitions- Mostly 8 to 12 for muscle building
• High reps with low weights will build lean muscle tissue ( best for women athletes and runners)
• Low reps with heavy weights will build bulk/explosive muscle tissue (best for football players, or guys wanting to bulk up)
Some Fitness Tips to Remember…
• Choose an activity you enjoy.• Tailor your program to your own fitness
level.• Set realistic goals.• Choose an exercise that fits your lifestyle.• Give your body a chance to adjust to your
new routine.
Don't get discouraged if you don't see immediate results. Don't give up if you miss a day; just get back on track the next day. Find a partner for a little motivation and socialization. Build some rest days into your exercise schedule. Listen to your body.
More Tips…..
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