FITNESS FOR LIFE

The Need for a Health-Related Fitness Program

The Health of Americans is in a state of decline.

Risk Factors You Can Control

Physical Activity

Eating Habits

Smoking

Alcohol and other Substances

Stress

Sleep

SLEEPThe average amount of sleep that teenagers get is between 7 and 7 ¼ hours. However, they need between 9 and 9 ½ hours

Resting Heart Rate

Where do you take your heart rate?

1)radial - wrist (base of thumb)2)carotid - neck (in the groove on the side of the neck)

How - 2 fingers (not thumb; thumb has a pulse)

Resting Heart Rate is used to measure improvements in cardiovascular fitness.

women average 75 beats per minute men average 60 beats per minute (bpm)

Reasons why you need to know how to take your Resting Heart Rate~being able to find pulse~know your own personal fitness heart rate~know at what level one needs to work to get heart stronger~so you can determine if you are over or undertraining

How to Measure Resting Heart Rate

Measuring your resting heart rate is a very simple process. Remember, that early morning is the best time to measure your resting heart rate. Follow the steps given below to measure your resting heart rate.

•Do not suddenly start measuring the RHR after waking up. Lie down at least for 15 minutes before measuring the RHR.•There are two methods of measuring RHR. One is to measure radial pulse (wrist) and other is to measure carotid pulse (neck).

Radial Pulse - Place your index finger tips and third finger tips on the thumb side of any one of your wrist. You will sense the beats, hold the finger tips gently. Then with the help of a clock, measure the pulse for 10 seconds. Multiply the result by 6.

Carotid Pulse - Place your index finger tips and third finger tips below your jaw, along the windpipe and throat. Hold it gently using the fingertips of first and second finger. Then with the help of clock measure the pulse for 10 seconds. Multiply the result by 6.

To get an average reading, measure your RHR for at least twice a week.

Resting Heart RateFor teenagers (age 13 to 19), a normal resting heart rate is anywhere between 50 and 90 beats per minute.

Maximum Heart RateMaximum heart rate refers to the upper limit of times your heart can beat in a minute. For teenagers, the maximum heart rate is about 201 to 207, on average. This maximum heart rate is based on the maximum output of a healthy individual; the maximum rate drops by about 10 beats per minute every decade.. To calculate your maximum heart rate in beats per minute, subtract your current age from 220.

Target Heart RateTarget heart rate is the range of heart rate (in beats per minute) that maximizes cardiovascular exercise for fat loss. For fat loss, you must work at between 50 and 70 percent of your maximum heart rate; for a 16-year-old, that translates to between 102 and 143 beats per minute. With cardiovascular training, aim for between 70 and 85 percent of your maximum heart rate; the same 16-year-old would want to keep his heart rate between 143 and 173 beats per minute.

Usually the target heart rate should be about 65-85% of the maximum heart rate. The maximum heart rate is calculates as 220 minus your age. So if your age is 14 then the maximum heart rate is 206 bpm (beats per minute). Once you have calculated the maximum heart rate multiply it with 0.85 to get the upper limit of target heart rate and 0.65 to get the

lower limit of target heart rate.

Upper Limit of Target Heart Rate: 206 x 0.85 = 175.10Lower Limit of Target Heart: 206 x 0.65 = 133.90

Calculating Target Heart Rate

Personal Conditioning

One person’s plan for physical activity.

Personal conditioning programs develop physical fitness.

Physical Activity

Is movement that uses calories

Is used to enhance a person’s fitness, health and well-being

Physical FitnessAllows a Person to:

Do daily tasks with energy

Do better at school and play

Feel better

Resist disease

Enough energy to avoid fatigue and enjoy life

5 Health Components of Physical Fitness

1. Cardiorespiratory Fitness

2. Muscular Strength

3. Muscular Endurance

4. Muscular Flexibility

5. Body Composition

Cardiovascular Fitness

Is the ability of the heart and circulatory system to supply oxygen to muscles for an extended period of time..Is developed by repeated movements that overload the heart and lungs (for example: jog, power walk, jump rope, bench step, swim, roller blade, bike)

CardiorespiratorFitness

Means having strong lungs and strong heart

Means muscles can use fuel (oxygen) to sustain activity

Muscular Strength

Maximum amount of force a muscle can exert against an opposing force.

Is developed by lifting heavy weights a few times.

Muscular Endurance

Is the ability of the muscle to do the same movement over and over or to hold one position for a long time without fatigue.

Is developed by lifting light weights many times. Decrease weight, increase repetition.

Muscular FlexibilityIs the ability to move a limb (arm, leg) through its entire range of motion at the joint.Is developed by stretching slowly and holding at least 15 seconds. Sit & Reach commonly used to determine flexibility.

Body CompositionIs the ratio of body fat to lean body mass (muscle, bone, water, tissue).

Having too little or too much body fat can lead to health problems (heart diseases, diabetes, cancer, arthritis).

Aerobic activities burn fat.

Weight training builds muscle.

6 Skill Components of Physical Fitness

Agility

Balance

Power

Speed

Coordination

Reaction Time

Agility

Is the ability to change and control the direction and position of the body while maintaining a constant, rapid motion.

Changing direction to hit a tennis ball.

Balance

Is the ability to control or stabilize the body when a person is standing still or moving.

In-line skating, ice skating.

Coordination

Is the ability to use the senses together with body parts during movement.

Dribbling a basketball, hitting a baseball.

Using eye and hand together is called eye-hand coordination.

SpeedIs the ability to move your body or parts of your body swiftly .

Many sports rely on speed to gain advantage over your opponents.

A basketball player making a fast break to perform a lay up, the football player out running the defense to receive a pass.

PowerIs the ability to move the body parts swiftly while applying the maximum force of the muscles.

Power is a combination of both speed and muscular strength.

A full back muscling through other players and speeding to advance

the ball, volleyball player spiking.

Reaction Time

Is the ability to reach or respond quickly to what you hear, see, or feel.

An athlete quickly coming off the blocks early in a swimming or track relay, or stealing a base in baseball.

Warm-upPrepares body for exerciseShould last 5-10 minutesShould include low-intensity activities (for example: walking jogging slowly, or doing motions slowly)Dynamic Stretching

Dynamic Stretching

Stretching a muscle in its full range of motion with movement. *Dynamic stretching will be used as our warm up.

Possible Dynamic StretchesArm CirclesTwist side to sideHip rotationsFeet spread and stretch forward then backwardFeet spread and stretch side to sideKick leg forward to opposite handRock back on heels to toe.Spread eagle… Touch opposite hand to foot

Groin Stretch… Roll leg in then foot out

Knee circles… both legs together and move at same time

Ankle circles… Keep toe on ground. Do one foot at a time.

Lunge walk (Can do in 1 place)

Over the fence, under the fence.

Skipping

Walk on your heels

Static StretchingStretching helps keep you flexible and counteracts the repetitive movements of exercise. When performed correctly and at the right time, static stretches help you lengthen tight muscles and improve your balance and overall fitness. A good stretch session also helps relieve stress and tension.

To perform a static stretch properly, you should get far enough into the stretch that you feel a slight pull but no pain. It helps to exhale as you get into a stretch. When you're holding a stretch, breathe normally and avoid the tendency to hold your breath. Repeat each static stretch two to four times

When done properly, static stretching slightly lessens the sensitivity of tension receptors, which allows the muscle to relax and to be stretched to greater length.

Static Stretching

There is doubt over the effectiveness of static stretching, with some circles of sport strongly recommending against it. Recently, there has been a controversy over static stretching saying that it gets you ready but makes you weaker.

Isometric Stretching/ Static Stretching is often advocated by many coaches and fitness experts as great way to stretch before an athletic event or exercise activity. However, in reality static stretching has been proven detrimental to performance, as recent studies have shown that it tampers explosive ability. Static stretching also augments the joint and can promote instability in the joint, thus making an individual more susceptible to injury. Individual should turn to more dynamic type stretching[2] to enhance rather than hinder performance.

Ballistic StretchesAnything beyond this range of motion becomes ballistic stretching. It is a type of stretching while moving.

Ballistic stretching is a form of passive stretching or dynamic stretching in a bouncing motion. Ballistic stretches force the limb into an extended range of motion when the muscle has not relaxed enough to enter it. It involves fast "bouncing" movements where a double bounce is performed at the end range of movement. Ballistic stretching should only be used by athletes who know their own limitations and with supervision by their trainer.

This form of stretching may be done to improve limits of a workout opposed to static stretching that may decrease the limits of a workout.

Workout

Is the exercise phase of a conditioning program

Should last 40-50 minutes

Involves working harder the part of the body that one wants to make more fit

Aerobic Exercise

Means with oxygen and involves activities that can be performed for at least fifteen minutes without gasping to catch your breath.

Examples = jogging, dancing, swimming, bicycling, racquetball, and soccer.

Anaerobic Exercise

(Without oxygen) Activity is performing at a pace which uses oxygen faster than the body can replenish it. This is activity that can be done for a short period of time.

Examples= 220 yd dash, 50 yard freestyle swim.

Conditioning Principles

F = Frequency - How often I exercise.

I = Intensity - How hard I work when exercising.

T = Time - How long I exercise

Cardiorespiratory Endurance Workout

Frequency = 3-7 days/week

Intensity = moderate to vigorous

Time = 20-30 min. each session

Muscular Strength Workout

Frequency = every other day for each muscle group

Intensity = 60% of maximum effort (heavy weights)

Time = 3 sets of 3-8 repetitions/set

Muscular Endurance Workout

Frequency = every other day for

each muscle group

Intensity = 40% of maximum effort (light weights)

Time = set of 10 –30 repetitions / set

Muscular Flexibility Workout

Frequency = 3-6 days/week

Intensity = stretching to a slight tug; hold 15 seconds

Time = 3 sets of 15-seconds stretches.

Cool-down

Returns body to pre-workout level

Should last 5-10 minutes

Should include low-intensity activities followed by static stretching.

Static Stretching

Stretching muscle at its maximum range without movement. *Static stretching will be used as our cool down. We will hold these stretches for a 10 count or tell students to inhale and then reach on exhale.

Possible Static Stretches Standing

- Step one foot in from other and lean leaving back heel on ground. (Calves)

- Legs apart and lean to a direction leaving feet on ground. (Groin)

Possible Static Stretches Sitting

Legs together touch toes.

Legs apart, down to right, left, then middle. (V-Sit)

One foot in and one foot out and reach.

Butterfly

Modified hurdler stretch (Both cheeks on ground)

Stay Hydrated

Drink water or sports drinks

Do Not drink soda pop

Asthma

Asthma attacks can be triggered by exerciseTo avoid asthma attacks:Warm-up properlyUse short bouts of exerciseAvoid cold air

Treating Muscle Strains or Joint

Sprains

R = Rest I = Ice C = Compression E = Elevation

Exercises to Avoid

Deep knee bends

Hurdler’s stretch

Standing toe touches

Hyperextension of the back and neck

Heart Rate to Determine Exercise Intensity

Count pulse for 1 minute

Age

10

11

12

13

14

15

16

Exercising Heart Rate

147-178

146-178

146-177

145-176

144-175

144-175

143-173

Physical Conditioning Helps Prevent

Heart DiseaseSome CancersObesityOsteoporosisLow Back Pain

Physical Conditioning Helps You

Feel good about yourself

Feel happier

Feel more energetic

Have more pride in your appearance

Cardiorespiratory -assessed by how long one can exercise at moderate intensity

Muscular Strength -assessed by how much weight one can lift

Muscular Endurance – assessed by how many times an exercise can be done

Muscular Flexibility -assessed by the range of motion at a joint

Self-Assessment provides information about a person’s current physical fitness

Goal Setting

Goals should be realistic

Goals should be achievable

Base goals on your needs and desires

Choose an activity you like!

Goals

Short-term = 1 to 4 weeks

Long-term = 6 months to a year.

Be SMART when setting goals

S = Specific

M = Measurable

A = Achievable

R = Realistic

T = Time