FITNESS: HAVING A HEALTHY, ACTIVE LIFESTYLE. WARNING! It is important to remember that exercise must be done properly and at an appropriate level to provide

FITNESS: HAVING A HEALTHY, FITNESS: HAVING A HEALTHY, ACTIVE LIFESTYLEACTIVE LIFESTYLE

WARNING!WARNING!

It is important to remember that It is important to remember that exercise must be done properly and exercise must be done properly and at an appropriate level to provide at an appropriate level to provide health benefits. If done incorrectly, health benefits. If done incorrectly, more harm than good can occur. more harm than good can occur. Injuries as well as aggravating Injuries as well as aggravating current medical or physical current medical or physical conditions can be unhealthy effects conditions can be unhealthy effects of exercise and fitness. of exercise and fitness.

WARNING!WARNING!

It is always wise and strongly It is always wise and strongly recommended that you consult with recommended that you consult with your doctor before engaging in any your doctor before engaging in any exercise and/or diet changes.exercise and/or diet changes.

FitnessFitness ““A state of energy and vitality that allows us to carry out A state of energy and vitality that allows us to carry out

daily tasks, enjoy leisure-time pursuits, and to meet daily tasks, enjoy leisure-time pursuits, and to meet unforeseen emergencies without undue fatigue. unforeseen emergencies without undue fatigue.

It helps us to avoid many diseases and to function at the It helps us to avoid many diseases and to function at the peak of mental capacity and alertness.” (“President’s peak of mental capacity and alertness.” (“President’s Council on Physical Fitness”)Council on Physical Fitness”)

Healthy people need a total of Healthy people need a total of 60 minutes60 minutes of some type of of some type of physical activity physical activity every dayevery day.. This includes 30 minutes of moderate (5 days/week) or This includes 30 minutes of moderate (5 days/week) or

20 minutes of vigorous (3 days/week) physical activity.20 minutes of vigorous (3 days/week) physical activity.

5 Components of Fitness:5 Components of Fitness:

3 Anaerobic Components3 Anaerobic Components Muscular StrengthMuscular Strength Muscular EnduranceMuscular Endurance FlexibilityFlexibility

Aerobic FitnessAerobic Fitness Body CompositionBody Composition

Muscular StrengthMuscular Strength

The ability of the muscle to exert force.The ability of the muscle to exert force.

It is the body’s ability to perform It is the body’s ability to perform intenseintense work over a short period of time.work over a short period of time.

To gain muscular strength, lift To gain muscular strength, lift heavier heavier weightweight for for few repetitionsfew repetitions. .

Examples of Muscular Examples of Muscular

Strength:Strength: Lifting the heaviest weight possible for Lifting the heaviest weight possible for one to three one to three

repetitionsrepetitions..

““Clean and Jerk” event in a weightlifting Clean and Jerk” event in a weightlifting competition.competition.

Throwing the shot put in a track and field competition.Throwing the shot put in a track and field competition.

Muscular EnduranceMuscular Endurance

This is the body’s ability to perform a This is the body’s ability to perform a moderatemoderate level of work/exercise over a level of work/exercise over a longer period of time. longer period of time.

It is the muscle's ability to continue to It is the muscle's ability to continue to perform without fatigue. perform without fatigue.

You gain this by using You gain this by using lighterlighter weights weights (resistance) for a (resistance) for a higherhigher number of number of repetitions (8-15 reps with weights for repetitions (8-15 reps with weights for 3 sets).3 sets).

Examples of Muscular Examples of Muscular EnduranceEndurance

Lifting enough weight to fatigue the Lifting enough weight to fatigue the muscle when you reach muscle when you reach 8-15 8-15 repetitionsrepetitions..

Doing as many sit-ups as possible in Doing as many sit-ups as possible in one minute.one minute.

Sprinting.Sprinting. Jumping rope.Jumping rope.

FlexibilityFlexibility This relates to the This relates to the range of motionrange of motion available at a joint. available at a joint. It is the body’s ability to move comfortably within a It is the body’s ability to move comfortably within a

broad broad range of motionrange of motion. . Proper stretching begins with warming-up the muscles Proper stretching begins with warming-up the muscles

followed by doing each stretch for 10-30 seconds. followed by doing each stretch for 10-30 seconds.

Stretching should be done Stretching should be done before and afterbefore and after exercising. exercising.

Why stretchWhy stretch??

Reduces the chance of injury.Reduces the chance of injury. Increases the distance you can move your Increases the distance you can move your

muscles through a muscles through a range of motionrange of motion (what (what most people commonly refer to as being most people commonly refer to as being flexible).flexible).

Reduces soreness.Reduces soreness. Speeds up the removal of Speeds up the removal of lactic acidlactic acid (the (the

waste product that builds up in muscles). waste product that builds up in muscles). When the lactic acid levels are high, you feel When the lactic acid levels are high, you feel a burning sensation in the muscle.a burning sensation in the muscle.

Anaerobic Exercise: Summary Muscular Strength

Muscular Endurance

Flexibility

Aerobic FitnessAerobic Fitness

The body’s ability to The body’s ability to process oxygenprocess oxygen efficiently efficiently to produce energyto produce energy that the that the body can use for work (exercise). body can use for work (exercise).

F.I.T.F.I.T.

To be aerobic, an activity must meet To be aerobic, an activity must meet the “FIT” criteria. the “FIT” criteria.

FF: : FrequencyFrequency II: : IntensityIntensity TT:: Time Time

FFIT: FrequencyIT: Frequency

This refers to the number of times per This refers to the number of times per week you do aerobic exercise.week you do aerobic exercise.

Engage in moderate physical activity at Engage in moderate physical activity at least 30 minutes 5 days/week or vigorous least 30 minutes 5 days/week or vigorous physical activity for 20 minutes 3 physical activity for 20 minutes 3 days/week.days/week.

FFIIT: IntensityT: Intensity

IntensityIntensity (how hard you are working/level (how hard you are working/level of effort) is measured by of effort) is measured by heart rateheart rate, which , which is the number of times your heart beats is the number of times your heart beats every minute.every minute.

Your heart rate must be sustained in the Your heart rate must be sustained in the training rangetraining range. .

Anything above or below the training Anything above or below the training range is anaerobic. range is anaerobic.

Calculating your Training Range:Calculating your Training Range: Step OneStep One

For middle and high school For middle and high school students, calculate your maximum students, calculate your maximum heart rate (heart rate (MHRMHR) using the following ) using the following formula:formula:

MHR = 220 – (0.7 MHR = 220 – (0.7 xx your age) your age)

MaximumMaximum Heart Rate ( Heart Rate (MHRMHR) by age:) by age:

220 – (0.7 x 220 – (0.7 x 1717) = 208 b.p.m.) = 208 b.p.m.

220 – (0.7 x 220 – (0.7 x 1616) = 209 b.p.m.) = 209 b.p.m.

220 – (0.7 x 220 – (0.7 x 1515) = 209 b.p.m.) = 209 b.p.m.

220 – (0.7 x 220 – (0.7 x 1414)) = 210 b.p.m.= 210 b.p.m.

Calculating your Training Range:Calculating your Training Range: Step TwoStep Two

Your training range (Your training range (TRTR) is when ) is when your heartbeats-per-minute (your heartbeats-per-minute (B.P.M.B.P.M.) ) are between are between 60%-80%60%-80% of your of your maximum heart rate (maximum heart rate (MHRMHR).).

Low end of TR= MHR x .60Low end of TR= MHR x .60 High end of TR=MHR x .80High end of TR=MHR x .80

Training RangesTraining Ranges by age: by age:

17 years old: 17 years old: 125 – 166 b.p.m.125 – 166 b.p.m.




FIFITT: Time: Time

This refers to the amount of This refers to the amount of timetime you you exercise while in your training range. exercise while in your training range.

A minimum ofA minimum of 20 minutes 20 minutes for moderate for moderate intensity activity and intensity activity and 30 minutes30 minutes for for vigorous intensity activity.vigorous intensity activity.

Aerobic Exercise Criteria: Aerobic Exercise Criteria: SummarySummary

3-5 times per week depending on intensity 3-5 times per week depending on intensity of activity (of activity (FFrequencyrequency).).

Heart rate maintained between 60%-80% Heart rate maintained between 60%-80% of your maximum heart rate (of your maximum heart rate (IIntensityntensity).).

At least 20-30 minutes per workout At least 20-30 minutes per workout depending on intensity of activity (depending on intensity of activity (TTimeime).).

Benefits of Aerobic FitnessBenefits of Aerobic Fitness

Reduces the percentage of Reduces the percentage of body fatbody fat..

Helps prevent excess body Helps prevent excess body weightweight..

Increases sense of mental Increases sense of mental well-well-being/self esteembeing/self esteem. .


Reduces mental tension/Reduces mental tension/stressstress..

Reduces chances of/helps prevent Reduces chances of/helps prevent cardiovascular disease (cardiovascular disease (CVDCVD). ).

Helps prevent mature-onset Helps prevent mature-onset diabetesdiabetes..


Increases Increases energyenergy..

Raises your Raises your resting metabolic rateresting metabolic rate (the number of calories burned (the number of calories burned while at rest).while at rest).

Uses additional Uses additional caloriescalories to provide to provide energy for you to perform work energy for you to perform work (exercise).(exercise).


Raises your levels of Raises your levels of goodgood cholesterolcholesterol..

Lowers your levels of bad Lowers your levels of bad cholesterolcholesterol..

Helps prevent Helps prevent osteoporosisosteoporosis (a loss (a loss of bone density).of bone density).


Reduces your Reduces your resting heart rateresting heart rate (the (the number of times your heart beats every number of times your heart beats every minute while you are at rest). minute while you are at rest).

The normal/average resting heart rate for The normal/average resting heart rate for adults is between adults is between 60-80 beats per 60-80 beats per minuteminute. .

A lower heart rate means your heart A lower heart rate means your heart (which is a muscle!) is working more (which is a muscle!) is working more efficiently to pump blood around your efficiently to pump blood around your body.body.

BODY COMPOSITION

This relates to the relative amounts of muscle, fat, bone and other vital parts of the body.

This component of physical fitness is measured in the laboratory using such measures as underwater

weighing and in the field using skinfold calipers. Body composition is the only non-performance

measure among the health-related physical fitness components.

WHAT IS “BMI”?BODY MASS INDEX

A number that shows body weight adjusted for height.

BMI is not the only indicator of health risk. It is just one of many factors related to developing a chronic disease (such

as heart disease, cancer, or diabetes).

BMI is used differently if you are 2-20 years old than it is for adults Percentiles are used to categorize youths as:

Underweight (BMI-for-age < 5th percentile) At risk of overweight (BMI-for-age 85th percentile to < 95th percentile) Overweight (BMI-for-age > 95th percentile)

BMI

Other factors that may be important to look at when assessing your risk for chronic disease include: Diet Physical Activity Waist Circumference Blood Pressure Blood Sugar Level Cholesterol Level Family History of Disease

BMI doesn’t always tell the whole story. These 2 men have the same BMI, but…

6'3“ Height 6'3“

220 lbs Weight 220 lbs

27.5 BMI 27.5

Other factors affecting your Other factors affecting your healthhealth

Environmental factorsEnvironmental factors (air (air quality/pollution, noise, chemicals, family, quality/pollution, noise, chemicals, family, weather, etc.).weather, etc.).

Diet/NutritionDiet/Nutrition..

Lifestyle choicesLifestyle choices (smoking, use of illegal (smoking, use of illegal drugs, performance-enhancing drugs, drugs, performance-enhancing drugs, etc.).etc.).


Temporary illness or injuryTemporary illness or injury. Never . Never exercise when you are ill or injured exercise when you are ill or injured unless instructed to do so by a doctor.unless instructed to do so by a doctor.


Heredity/genetic factorsHeredity/genetic factors. These are . These are conditions or predispositions to certain conditions or predispositions to certain illnesses or diseases that you are born with. illnesses or diseases that you are born with.

While you cannot control whether or not you While you cannot control whether or not you have a have a genetic predispositiongenetic predisposition to any of these to any of these (such as cancer, heart disease, arthritis or (such as cancer, heart disease, arthritis or depression that might run in your family), depression that might run in your family), appropriate exercise may help reduce these appropriate exercise may help reduce these risk factors. risk factors.

Genetics & HeredityGenetics & Heredity

You should:You should: Be aware of your family’s medical history.Be aware of your family’s medical history. Go for regular check-ups.Go for regular check-ups. Check with your doctor before beginning an exercise Check with your doctor before beginning an exercise

programprogram (even if exercising on your own). (even if exercising on your own). Discuss your medical history with your doctor.Discuss your medical history with your doctor. Never exercise if it causes pain or other abnormal Never exercise if it causes pain or other abnormal

symptoms (dizziness, weakness, etc). symptoms (dizziness, weakness, etc). You should You should alwaysalways check with your doctor if any abnormal check with your doctor if any abnormal symptoms occur.symptoms occur. Don’t take chances with your Don’t take chances with your health!!!health!!!

Find activities Find activities youyou like and GET like and GET ACTIVE!ACTIVE!

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FITNESS: HAVING A HEALTHY, ACTIVE LIFESTYLE. WARNING! It is important to remember that exercise must be done properly and at an appropriate level to provide