BENEFITS OF EXERCISE:STRENGTHENS HEART AND LUNGS

DECREASES BLOOD PRESSURESTRENGTHENS MUSCLES AND BONES

INCREASES ENERGY

REDUCES STRESS AND TENSION

ENHANCES FEELING OF WELL-BEING

IMPROVES APPEARANCE

IMPROVES SLEEP

HELPS WEIGHT CONTROL AND BODY

COMPOSITIONIMPROVES COORDINATION

PREVENTS INJURY

LOWERS CHOLESTEROL

REDUCES RISK OF HEART DISEASE

AND DIABETES

IMPROVES RANGE OF MOTION

IMPROVES CONFIDENCE

5 COMPONENTS OF 5 COMPONENTS OF HEALTH-RELATED FITNESSHEALTH-RELATED FITNESS

1. Muscle strength1. Muscle strength2. Muscle endurance3. Cardiovascular endurance4. Flexibility5. Body composition

MUSCLE STRENGTHMUSCLE STRENGTH The ability of a muscle or muscle group to The ability of a muscle or muscle group to

exert a maximum force against a exert a maximum force against a resistance resistance ONE TIMEONE TIME through the full through the full range of motion. Range of motion (ROM) range of motion. Range of motion (ROM) is the degrees through which a joint can is the degrees through which a joint can move. move.

MUSCLE ENDURANCEMUSCLE ENDURANCE The ability of a muscle or muscle The ability of a muscle or muscle

group to exert a sub-maximal force group to exert a sub-maximal force REPEATEDLYREPEATEDLY over a period of time. over a period of time.

CARDIOVASCULAR CARDIOVASCULAR ENDURANCEENDURANCE

The ability to perform large muscle The ability to perform large muscle moderate to high intensity exercise for moderate to high intensity exercise for PROLONGED PERIODSPROLONGED PERIODS keeping your keeping your heart rate in the heart rate target heart rate in the heart rate target zone:zone: 220

- ageMax Heart Rate x 60% to

85%The target heart rate zone for a 17 year old is 122-173 beats per minute.

Is the ability to move a joint through Is the ability to move a joint through its complete range of motion (ROM).its complete range of motion (ROM).

FLEXIBILITYFLEXIBILITY

BODY COMPOSITIONBODY COMPOSITION Is the amount of lean Is the amount of lean

body mass (bone, muscle, body mass (bone, muscle, organs and body fluids) organs and body fluids) compared with the compared with the amount of body fat. amount of body fat.

ADULT MALEADULT MALE ADULT ADULT FEMALEFEMALE

15%-18% 22%-15%-18% 22%-25%25%

BMI = Body Mass Index

It is an indirect measure of body composition

based on height and weight.

Exercise for Cardiorespiratory Exercise for Cardiorespiratory FitnessFitness

WARM-UP5-10 minutes

Gradually elevate heart rate, muscle blood flow, & body temp.

WORKOUTFITT Principle

FrequencyIntensity

Time Type

COOL-DOWN5-15 minutes

Light exercises & stretchingPromotes blood return to heart

FITT PrincipleFITT Principle

F = F = Frequency Frequency I = IntensityI = Intensity

T = TimeT = Time

T = TypeT = Type

“To gain health benefits in all 5 components of fitness…..….how often should I work out?”

….how much effort should I put in?”

….how long should my workout be?”

…what type of exercises should I do?”

muscle muscle strengthstrength

andandenduranceendurance

cardiovascularcardiovascularenduranceendurance flexibilityflexibility

FREQUENCFREQUENCYY

2 – 3 days2 – 3 daysper weekper week(rest muscle (rest muscle 48 hours)48 hours)

3– 5 days 3– 5 days per weekper week

3 or more 3 or more times/weetimes/weekk

INTENSITYINTENSITY moderatemoderateweightweight

heart rate heart rate in target in target zonezone

to the to the point of point of mild mild discomfortdiscomfort

TIMETIME 2-3 sets, 2-3 sets, 5-18 reps.5-18 reps.

20 – 60 20 – 60 minutesminutes

15 – 30 15 – 30 secondsseconds

TYPETYPE Resistance Resistance training- all training- all major major musclesmuscles

Aerobic Aerobic exerciseexercise(run, swim, (run, swim, bike, skate, bike, skate, dance, etc)dance, etc)

Static Static stretchingstretching

How does the FITT principle apply to How does the FITT principle apply to body composition?body composition?

Body composition results largely from physical activity levels in Body composition results largely from physical activity levels in the other components:the other components:

Cardiovascular exercise expends calories.Cardiovascular exercise expends calories. Muscle strength and endurance activities expend calories and Muscle strength and endurance activities expend calories and

build muscle (MUSCLE BURNS CALORIES FASTER THAN FAT!)build muscle (MUSCLE BURNS CALORIES FASTER THAN FAT!) Flexibility exercises allow the body to better tolerate the Flexibility exercises allow the body to better tolerate the

other exercises.other exercises.

DON’T FORGET ABOUT PROPER DON’T FORGET ABOUT PROPER NUTRITION!!!!NUTRITION!!!!

TRAINING PRINCIPLES:TRAINING PRINCIPLES:OVERLOAD – you must apply stress OVERLOAD – you must apply stress

beyond what your body is accustomed beyond what your body is accustomed toto

PROGRESSION – the overload must PROGRESSION – the overload must continue after the body adapts to the continue after the body adapts to the previous stressprevious stress

SPECIFICITY - to obtain a particular SPECIFICITY - to obtain a particular goal you must train those muscles with goal you must train those muscles with a specific methoda specific method

VarietyVarietyCross-TrainingCross-Training

- reduces boredom and increases - reduces boredom and increases motivation and progress; work different motivation and progress; work different parts of the bodyparts of the body

RecoveryRecovery- hard training day should be followed - hard training day should be followed by an easier training day or a rest day for by an easier training day or a rest day for that component or muscle group to help that component or muscle group to help permit recoverypermit recovery

BalanceBalance- should include activities that address - should include activities that address all fitness components; overemphasizing all fitness components; overemphasizing any one of them may hurt the othersany one of them may hurt the others

Conclusion……….

Health related fitness is a lifetime pursuit. It is impossible to store fitness once it is developed. To develop fitness you should work on ALL 5 COMPONENTS:

muscle strengthmuscle endurancecardiovascular enduranceflexibilitybody composition