Introduction to Fitness

“The function of protecting and preserving health must rank even above that of restoring

it when it is impaired.”Hippocrates

All content is directly from the Glencoe Health “A Guide to Wellness” Text Book

Benefits of Exercise and Fitness Lesson Vocabulary

• Physical Fitness

• Physical Health

• Mental Health

• Social Health

Physical Fitness and YOU !

• Physical fitness is the ability to carry out daily tasks easily and have enough reserve energy to respond to unexpected demands.

• Physical fitness impacts all areas of your overall health.

• It has five basic health related components.

The Benefits of Physical Fitness

Physical Health

• Reduces your chances of acquiring disease-especially those related to obesity and inactivity.

• Allows you to be more active and capable at any age.

• Gives you higher levels of energy for longer period of time.

• Improves posture.• Better Sleep

The Benefits of Exercise to Your Physical Health

• Muscular-Increase in lean body tissue.

• Skeletal-Increased Bone density. (Skeletal)

• Immune-Faster Recovery from injury or illness.

• Nervous-Faster response to stimuli for quicker reactions.

• Circulatory-Increases the efficiency of the heart, it can do more work with less effort.

• Respiratory- Lung capacity increases allowing you to use more of the oxygen with each breath.

Mental/Emotional Health

• More intellectually productive.

• Relief from stress.• Helps control stress.• Gives you a sense of

pride and accomplishment.

• Contributes to positive self esteem because you will look and feel better.

Social Health

• Reduces stress that can interfere with good relationships.

• Builds self confidence, making you more able to deal effectively in social situations such as meeting new people.

• Gives you the opportunity to interact and cooperate with others.

The Five Components of Physical Fitness

Five Components of Physical Fitness

Lesson Vocabulary

• Health – Related Physical Fitness• Body Composition• Muscular Strength• Anaerobic Exercise• Muscular Endurance• Cardio-respiratory Endurance• Aerobic Exercise• Flexibility

Health – Related Physical Fitness

• Health-related physical fitness consists of those components of physical fitness that have a relationship with good health.

• Possessing good health-related fitness is related to lower risk of illness and improved quality of life.

• The components are commonly defined as body composition, cardiovascular fitness, flexibility, muscular endurance and strength.

Body Composition

• The ratio of body fat to lean body tissue, including muscle, bone, water and connective tissues such as ligaments cartilage and tendons.

Body Composition

• Bio-electrical impedance- using a weak electrical current that travels through your body to measure body fat. (What we used)

• Skin fold- using calipers to measure skin folds on certain landmarks on the body and then applying a mathematical formula to get a body fat percentage. This method can be very accurate.

• Hydrostatic Weighing- Weighing underwater then applying a mathematical formula to calculate body fat. This is considered the gold standard for body fat calculation.

Muscular Strength

• The amount of force a muscle can exert.

• Anaerobic Exercise-Intense bouts of exercise in which the muscles work so hard that they produce energy without using oxygen. (glycolysis) Maximal Effort

Muscular Strength

• Vertical Jump• Squats• Power Cleans• Bench Press• 40 yard dash• Push-Ups

Muscular Endurance

• The ability of muscles to do difficult physical tasks over a period of time without causing fatigue.

Muscular EnduranceAnaerobic capacity

Sit-ups600 yd RunBench Press to Failure

Cardiorespiratory Endurance

• The ability of the heart, lungs and blood vessels to send fuel and oxygen to the bodies tissues during exercise.

• Aerobic Exercise-It uses oxygen to produce energy (ATP). It also will increase lung capacity and will reduce your resting heart rate. Sub-maximal Effort

Cardiorespiratory EnduranceAerobic Capacity

• VO2 Liters of Oxygen per Kilogram of body weight per minute.

• Beep test • Mile Run• Stress Test

Flexibility

• The ability to move a body part through a full range of motion.

Flexibility

•Sit and Reach

Planning a Fitness ProgramSection 3-3

Vocabulary

• Overload• Progression• Specificity• Warm-up• F.I.T.T. Formula• Cross Training• Rest Interval• Cool Down

Selecting the Right Activity

• Where you live• Your range of

interests• Your level of health• Time and place• Personal safety• Comprehensive

planning

The Basics

• Overload-Working the body more than it is normally worked.

• Progression-a gradual increase in overload for achieving higher levels of fitness.

• Specificity-Activities or exercises that focus on particular areas of health related fitness. This your training outcome.

Warm-up

• Elevate core temperature.

• Slow movements progressing to fast movements.

• Stretching may be not be in your best interest.

The F.I.T.T. Formula• Frequency – How often you do the exercise. Three to

five times per week.

• Intensity – Your physical exertion or how hard you exercise. 70 – 85% of maximal heart rate.

• Time - How much time you devote to a given session. At least 20 – 30 minutes per exercise session.

• Type – Aerobic exercises such as running, swimming or jumping rope. Stretching activities that improve flexibility and anaerobic activities such as weight lifting.

Cross-Training

Combining various exercise routines to help work different body systems.

Rest IntervalIs vital to training- the amount of recovery

in between bouts of exercise will determine your bodies response to anaerobic exercise.

Cool-Down

• Gradually decreasing the intensity of an activity or using another activity to decrease the intensity.

• Best time to stretch.• Sub-maximal aerobic exercise actually uses of

the by-products of anaerobic exercise such as lactic acid.

• Reached when you are within 20-30 heartbeats of your regular resting HR

• Helps to maintain blood flow to the brain.

Exercise and Weight Control

Exercise and Weight Control

Vocabulary

1. Sedentary Lifestyle

2. Metabolism

3. Basal Metabolism

4. Calorie

Sedentary Lifestyle

• A way of life that requires little movement or exercise.

Basal Metabolism• The minimal amount of energy it takes to

maintain the life processes in a body

Calorie• A unit of heat• Positive caloric intake=weight gain• Negative caloric intake=weight loss• 1 pound of fat =3500 calories

Metabolism

• Metabolism is how fast your body burns calories. If you add muscle, no matter how old you are, your metabolism increases.

• What you eat and how you work out can also turn on your metabolic after burners.

The Plan

Step One: Hit the Weights

• Aerobic exercise burns calories while you exercise but you don’t get much fat burning benefit when your not exercising.

• A West Virginia University study showed weight lifters peeled off an average of 32 pounds but still saw their metabolism increase four percent.

Hit the Weights cont.• People in the study doing aerobics lost more weight but (an average of 40 lbs.) that included nine lbs. of muscle.

• Consequently, their metabolism slowed down an average of 14% compared to the weight lifting group.

• What this means is you will have a tougher time keeping the weight off. A problem you will avoid if you build muscle while dropping fat.

Step Two: When you do Aerobics Keep Them Short

and Fast

• Hard exercise signals your body to burn more calories of fat in the hours following your workout.

• The reason is, the harder you go the more growth hormone your body generates, and growth hormone is the # one fat fighter. The more of this hormone in your body during the day the leaner you get.

Aerobics: Sprint Work

• Running is ideal but you can do sprints on a bike or in a swimming pool. Another option is to jump rope and jog in place in between sets.

The Sprint Workout

Once you have picked your exercise do this:

• Warm up for five minutes• Now go as hard as you can for ten seconds.

• Go easy for two minutes (walking or jogging). Jog if your in good shape.

• Repeat for total of ten sprints, and recovery periods.

• Cool down for five minutes by doing whatever you did to warm-up.

Intervals

Choose any aerobic exercise you want.

• Warm up for five minutes• Go hard for thirty seconds-not all out like in sprints, but the best effort you can put out for 30 seconds.

• Go easy for one minute - just a brisk walk or jog if you are in shape.

• Repeat for a total of eight to 12 intervals and recovery periods.

• Cool down for five minutes

Hard, Steady-State Aerobics:

• Choose any exercise you want• Warm up five minutes.• Increase your pace until your moving at 80 to 90% of your maximum heart rate.

• Maintain this for 20 minutes• Cool down for five minutes.

Step 3: Sneak in a 2nd Workout for the

day.• You can generate more growth-hormone release in a day with multiple exercise sessions.

• Don’t have time for a 2nd trip to the gym. *A brisk walk at lunch or a quick walk around school. *A quick weight routine with a pair of dumbbells. *A series of stretches when you wake up or before you go to bed.

Advanced Exercisers

• Do a short, intense aerobic session first thing in the morning before breakfast, then a weight session in the afternoon or evening.

• Ten Minutes is all you need!