Physical Fitness / Activity for Physical Fitness / Activity for LifeLife

Mr. MarshallMr. Marshall

HealthHealth

Unit Overview Unit Overview

• Benefits of physical fitness Benefits of physical fitness

• Types of programs weights & cardioTypes of programs weights & cardio

• Develop your own fitness programDevelop your own fitness program

• Ways to avoid & treat injuriesWays to avoid & treat injuries

• Supplements & SteroidsSupplements & Steroids

• Importance of sleepImportance of sleep

What is physical Activity?What is physical Activity?

• Any form of movement that causes Any form of movement that causes your body to use energyyour body to use energy

Physical fitnessPhysical fitness

is the ability to carry out daily tasks w/out getting out of breath, sore or overly tired.

Benefits of physical activityBenefits of physical activity

• Benefits can last a life timeBenefits can last a life time

• Increases your physical healthIncreases your physical health

• mental & emotional healthmental & emotional health

• social healthsocial health

Physical Benefits for the bodies Physical Benefits for the bodies systemssystems

• Cardiovascular SystemCardiovascular System

• Strengthens the heart muscleStrengthens the heart muscle

• Respiratory System Respiratory System

• You can breathe in larger amounts of You can breathe in larger amounts of airair

• Nervous SystemNervous System

• Can improve your reaction timeCan improve your reaction time

Physical Benefits Cont.Physical Benefits Cont.

• Decreases risk of heart diseaseDecreases risk of heart disease

• Decreases risk of strokeDecreases risk of stroke

• Decreases risk of some cancersDecreases risk of some cancers

• Increases life for smokersIncreases life for smokers

• Protects against osteoporosis Protects against osteoporosis

• Strengthens immune systemStrengthens immune system

• Keeps cholesterol levels down!Keeps cholesterol levels down!

• Lowers LDL’s – low density lipoproteinsLowers LDL’s – low density lipoproteins

• Increases HDL’s- high density Increases HDL’s- high density lipoproteinslipoproteins

• Keeps blood vessels healthy & Strong!Keeps blood vessels healthy & Strong!

• Keeps blood pressure down!Keeps blood pressure down!

• Helps Maintain good ratio of muscle & FatHelps Maintain good ratio of muscle & Fat

• Increases metabolic rate (Metabolism)Increases metabolic rate (Metabolism)

• Muscle mass increase metabolismMuscle mass increase metabolism

More Benefits

Mental BenefitsMental Benefits

• Increases feel good chemicalsIncreases feel good chemicals

• Endorphins Endorphins

• Serotonin- lack of associated w/ Serotonin- lack of associated w/ depressiondepression

• Decreases stress & anxietyDecreases stress & anxiety

• Increases mental alertnessIncreases mental alertness

Social BenefitsSocial Benefits

• Friends Friends

• Help RelationshipsHelp Relationships

• Team building Team building

• Better employeesBetter employees

(Notes I. see page 1 & 3)(Notes I. see page 1 & 3)5 principles/components of 5 principles/components of FitnessFitness1.1. Cardio-respiratory enduranceCardio-respiratory endurance

2.2. Flexibility Flexibility

3.3. Muscular strength Muscular strength

4.4. Muscular enduranceMuscular endurance

5.5. Body composition Body composition

Cardio-respiratory Cardio-respiratory enduranceendurance• Ability of your heart, blood vessels, Ability of your heart, blood vessels,

lungs, & blood to deliver oxygen and lungs, & blood to deliver oxygen and nutrients to your body during activity. nutrients to your body during activity.

• JoggingJogging

• RunningRunning

• Biking Biking

• Inline skating Inline skating

FlexibilityFlexibility

• Ability to move the joints through a Ability to move the joints through a full range of motion. full range of motion.

• Promotes health of bones, muscles, Promotes health of bones, muscles, tendons & ligamentstendons & ligaments

• Helps prevent injuriesHelps prevent injuries

• Increases athletic performanceIncreases athletic performance

Muscular Strength Muscular Strength • Amount of force a muscle can exert.Amount of force a muscle can exert.

• Lifting weights, your own body weight, Lifting weights, your own body weight, bands. bands.

• Popular test for strength Popular test for strength

• Squats, bench, deadlift, cleansSquats, bench, deadlift, cleans

• 1 rep max is dangerous1 rep max is dangerous

• no need to do do 5 reps and see a max no need to do do 5 reps and see a max chart to determine your maximum. chart to determine your maximum.

Muscular enduranceMuscular endurance

• Ability of the muscles to keep Ability of the muscles to keep working (contracting) over a given working (contracting) over a given amount of time.amount of time.

• Push upsPush ups

• Sit ups / crunches Sit ups / crunches

• Pull upsPull ups

• tests of m endurancetests of m endurance

Body Composition Body Composition

• Ratio of lean body tissue muscle & Ratio of lean body tissue muscle & bone to body fat tissue. bone to body fat tissue.

• Body fat increases with age as Body fat increases with age as muscle mass decreases. muscle mass decreases.

• Women naturally have more fat Women naturally have more fat tissue than men tissue than men

• ““A 6 Pack is made in the kitchen”A 6 Pack is made in the kitchen”

So when designing a fitness a program So when designing a fitness a program make sure to it works on all 5 make sure to it works on all 5 components/principles of Fitnesscomponents/principles of Fitness

1.1. Cardio-respiratory enduranceCardio-respiratory endurance

2.2. Flexibility Flexibility

3.3. Muscular strength Muscular strength

4.4. Muscular enduranceMuscular endurance

5.5. Body composition Body composition

II. Principles of Training/ II. Principles of Training/ Exercising AerobicallyExercising Aerobically

• F IT PrincipleF IT Principle

• F = Frequency how often 3 x weekF = Frequency how often 3 x week

• I = Intensity How intense moderate I = Intensity How intense moderate

• T = 30 minT = 30 min

• Choose fun exercises & vary them.Choose fun exercises & vary them.

• Best is jogging, biking, elliptical, Best is jogging, biking, elliptical, steps, hills..etc steps, hills..etc

Training AnaerobicallyTraining Anaerobically• Short burst followed by rest periodShort burst followed by rest period

• Jog/ run straights walk lengths.Jog/ run straights walk lengths.

• Sprint 40 yards rest 30 secs to 60 secsSprint 40 yards rest 30 secs to 60 secs

• Bike 4 min sprint 30 secs Bike 4 min sprint 30 secs

• Do total of 20 minutesDo total of 20 minutes

• Lots of ways to vary. “Intervals (HIT)” Lots of ways to vary. “Intervals (HIT)”

• AgilityAgility – changing directions of body – changing directions of body quickly. ie. Cone drills, speed ladder..etcquickly. ie. Cone drills, speed ladder..etc

When working on cardio-When working on cardio-respiratory endurance / respiratory endurance / fitness fitness • Take Heart rate- Take Heart rate- number of beats/minutenumber of beats/minute

-can take for 60s or 30s x 2 or 15 x 4-can take for 60s or 30s x 2 or 15 x 4

• The maximum number of times your heart The maximum number of times your heart can beat per minute is – can beat per minute is – Maximum Heart Maximum Heart RATE (MHR)RATE (MHR)

• It would be impossible to exercise at your It would be impossible to exercise at your MHR for 20- 30 minutes….so we say you MHR for 20- 30 minutes….so we say you should exercise at a pace of 60-80% of you should exercise at a pace of 60-80% of you MHR. MHR.

• We call this 60-80% your Target We call this 60-80% your Target Range or Range or Target Heart Zone(THZ)Target Heart Zone(THZ)

• To receive the maximum amount of To receive the maximum amount of benefits from exercise, make sure benefits from exercise, make sure you are in you are in target heart rate target heart rate zonezone(your recommended range (your recommended range exercise for your age.exercise for your age.

Skill Related components of Skill Related components of fitnessfitness((see page 3 notes)see page 3 notes)

• Agility Agility - - ability to change body position ability to change body position quickly. quickly.

• BalanceBalance--the ability to hold a positionthe ability to hold a position

• CCoordinationoordination--ability to use the right muscle ability to use the right muscle quicklyquickly

• PPowerower--ability to combine speed and strength ability to combine speed and strength

• Reaction time-Reaction time- time it takes to move time it takes to move

• SpeedSpeed-- ability to get somewhere in the ability to get somewhere in the shortest amount of time. shortest amount of time.

3 Human Body Types 3 Human Body Types (see notes pg.4)(see notes pg.4) 1. Endomorphs 1. Endomorphs

- big person, round face, wide hips, big - big person, round face, wide hips, big bones, slow metabolism, high number of fat bones, slow metabolism, high number of fat cells cells

- DO circuits/ HIT Lift 3 x week & 5 – 7 - DO circuits/ HIT Lift 3 x week & 5 – 7 days of Cardiodays of Cardio

2. Mesomorphs2. Mesomorphs

--muscular person, wide shoulders, muscular person, wide shoulders, small waist, athletic build, low body small waist, athletic build, low body fat, semi -fast metabolism.fat, semi -fast metabolism.

- May need to do more cardio than May need to do more cardio than weights depending on goalsweights depending on goals

- Lift 3-4 x wk , cardio 3- 5 days wk.Lift 3-4 x wk , cardio 3- 5 days wk.

3. Ectomorphs3. Ectomorphs

– thin person, small muscles, low body fat, narrow thin person, small muscles, low body fat, narrow hips, shoulders, waist, extremely fast metabolism.hips, shoulders, waist, extremely fast metabolism.

– weight training w/ Heavy weights & low reps most weight training w/ Heavy weights & low reps most beneficial to build the muscles. Depending on beneficial to build the muscles. Depending on goalsgoals

– Lift 3 -5 x wk (body building routine) , cardio 3-4 Lift 3 -5 x wk (body building routine) , cardio 3-4 daysdays

Body Type affected by:Body Type affected by:

• Nutrition –” good calories in vs burn”Nutrition –” good calories in vs burn”

• Blood sugar levelBlood sugar level

• Exercise Exercise

• Muscle mass Muscle mass

• AgeAge

• GenesGenes

• EnvironmentEnvironment

Improving your Physical Improving your Physical fitnessfitness

Aerobic & Anaerobic exerciseAerobic & Anaerobic exerciseAerobicAerobic – any activity that uses large muscles – any activity that uses large muscles groups and can be maintained for at least 10 groups and can be maintained for at least 10 min. min.

•WalkingWalking Running, Running,

•biking, cross country biking, cross country

•skiing skating, racquetball, skiing skating, racquetball,

•some sports depending on how you play some sports depending on how you play

• AnaerobicAnaerobic – short bursts of – short bursts of activity in which muscles work so activity in which muscles work so hard they produce energy w/out hard they produce energy w/out oxygen.oxygen.

• SprintsSprints weightliftingweightlifting

• BaseballBaseball softballsoftball footballfootball

• Some sportsSome sports– Soccer is both except goalieSoccer is both except goalie– Basketball is both Basketball is both – Tennis rallies are anaerobic match is Tennis rallies are anaerobic match is

aerobicaerobic

Principles of weight training Principles of weight training (See page 2 notes)(See page 2 notes)

• OverloadOverload- muscles or heart must be - muscles or heart must be challenged- challenged- increase increase demandsdemands

• ProgressionProgression- start slowly - start slowly gradually gradually increase increase and increase in weight and increase in weight lifted/ reps/ time/ distancelifted/ reps/ time/ distance

• SpecificitySpecificity – do – do specific exercises specific exercises to to your goals or sportyour goals or sport

ie. To jump higherie. To jump higher= = jump train & run jump train & run sprintssprints

Terms and proper Terms and proper techniques techniques

• DOMSDOMS- Delayed onset muscle - Delayed onset muscle sorenesssoreness– Soreness due to exercise or new work Soreness due to exercise or new work

out/ exercises. out/ exercises. – 24-72 hrs ; 224-72 hrs ; 2ndnd day happens often day happens often

•Lactic acid Lactic acid is a by product of muscles is a by product of muscles doing work ie. Car = exhaust doing work ie. Car = exhaust

Terms and proper Terms and proper techniques techniques • Range of motion- Range of motion- entire movement entire movement

of a joint- important to do full ROMof a joint- important to do full ROM– Works the muscle & the muscular Works the muscle & the muscular

tendonstendons– You maybe able to squat 225 pounds but You maybe able to squat 225 pounds but

your ligaments and tendons, back, core your ligaments and tendons, back, core stabilizers may not be able to. stabilizers may not be able to.

– Work up to the weight, warm up progress Work up to the weight, warm up progress weekly. weekly.

Terms and proper Terms and proper techniques techniques

•2 types of muscular 2 types of muscular contractions contractions

• Concentric- Concentric- muscle shortens

• Ecentric- Ecentric- muscle lengthens – ie bicep curls- which is concentric which

is eccentric?

Benefits of weight training

• Improves coordination & strength Improves coordination & strength – ie free weights vs machinesie free weights vs machines

• Helps to burn body fat Helps to burn body fat – muscle mass – muscle mass increases metabolismincreases metabolism

• Can you spot reduce, can you say I Can you spot reduce, can you say I want lose fast around my abs so I will want lose fast around my abs so I will do 1,ooo sit ups? do 1,ooo sit ups?

Benefits of weight training

• Goals – accomplish , feel goodGoals – accomplish , feel good

• Reduces injuriesReduces injuries– Functional training Functional training

Stages of a work out Stages of a work out programprogram• Warm upWarm up

• Stretch or sports warm upStretch or sports warm up

• Weight training / resistance 20 – 30 minWeight training / resistance 20 – 30 min

• Cardio – jog, bike, machines 20 – 30 minCardio – jog, bike, machines 20 – 30 min

• Cool down Cool down

• Stretch – very important for soreness!Stretch – very important for soreness!

Starting your own program Starting your own program

• Do you think you are healthy & fit?Do you think you are healthy & fit?

• What can you do to get fit or become What can you do to get fit or become more healthy?more healthy?

• What area do you need to work on?What area do you need to work on?

• How will you start your fitness How will you start your fitness program?program?

• Can you design your fitness program?Can you design your fitness program?

You know you are getting You know you are getting better when you:better when you:

• You feel strongerYou feel stronger

• You feel less tiredYou feel less tired

• You can concentrate betterYou can concentrate better

• You have more energyYou have more energy

• You feel more confidentYou feel more confident

• You deal better with stressYou deal better with stress

• You maintain a healthy weightYou maintain a healthy weight

• You are happier with your lifeYou are happier with your life

Assessing Heart Rate Assessing Heart Rate

• Target heart rate –see hand outTarget heart rate –see hand out

• See gym activity See gym activity

• Bring comfortable clothes & tennis Bring comfortable clothes & tennis shoes!shoes!

Remember to stay fit and have fun!

ReferencesReferences

Information:Information:Kenneth H. Cooper. Kenneth H. Cooper. Fit KidsFit Kids. 1999. Broadman & . 1999. Broadman & Holman Publishers, Nashville, TennesseeHolman Publishers, Nashville, TennesseeNASPE. NASPE. Physcial Best Activity GuidePhyscial Best Activity Guide. (2005) Human . (2005) Human KineticsKineticsMerki, Mary B., M. Cleary, B. Hubbard. Merki, Mary B., M. Cleary, B. Hubbard. Teen HealthTeen Health.. (2003) Glencoe/McGraw-Hill(2003) Glencoe/McGraw-HillZakrajsek, D., L. Carnes, F. Pettigrew. Zakrajsek, D., L. Carnes, F. Pettigrew. Quality LessonQuality LessonPlans. Plans. (1994) Human Kinetics (1994) Human Kinetics

Clipart and other images:Clipart and other images:Google. com (images)Google. com (images)Microsoft Clipart and MediaMicrosoft Clipart and Media

Websites:Websites:http://kidshealth.org/parent/nutrition_fit/fitness/http://kidshealth.org/parent/nutrition_fit/fitness/exercise.htmlexercise.html