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Physical Fitness and Health
Physical Fitness and Health
Planning a Fitness ProgramPresented by: Matt Buchanan, Marcela Campo, and
Soyuth Sok
Physical Fitness and YouPhysical Fitness and You
Jerry is a star soccer player. He moves up and down the field with speed and grace. Yet, he isn’t very good at doing push ups.
Patty competes on the balance beam but gets completely out of breath after running half a block.
Would it surprise you to learn that the physical fitness program of each of these individuals is lacking?
What is Physical Fitness?What is Physical Fitness?
Definition: The ability to carry out daily tasks easily and have enough reserve energy to respond to unexpected demands.
Dimensions of Physical Fitness
Dimensions of Physical Fitness
Physical Health
Mental/Emotional Health
Social Health
Physical HealthPhysical Health
Reduces your chances of acquiring diseases (cardiovascular) and crippling conditions (obesity)
Higher energy levels
Improved posture
Mental/Emotional HealthMental/Emotional Health
More productive intellectually
Relief from stress
Aids in depression control
Gives you sense of pride and accomplishment for taking care of yourself
Contributes to positive self-esteem
Reduces relationship stress
Builds self-confidence
Gives you the opportunity to interact and cooperate with others
Social HealthSocial Health
Basic Components of Physical Fitness
Basic Components of Physical Fitness
Body Composition
Flexibility
Muscular Strength
Muscular Endurance
Cardiorespiratory Endurance
Why do YOU choose to engage in
physical activity, or to workout?
Why do YOU choose to engage in
physical activity, or to workout?
10 Reasons to Work Out10 Reasons to Work Out
Improved cardiovascular health
Better weight control
Improved flexibility, muscular strength, and muscular endurance
Improved appearance (eg. well-toned muscles)
Improved self-esteem
Increased productivity
A chance to socialize when you participate in group sports
Increased mental alertness
Increased ability to handle stress
Less fatigue and improved sleep
Planning a Fitness Program
Planning a Fitness Program
What are your fitness goals?
How fit are you?
What special skills do you possess?
You’ll want to take all of these into account when designing your personal fitness program
If you seldom engage in physical activity, plan a program that is not overtly vigorous at first and check with a qualified health professional before beginning
Tips for Planning a Fitness Program
Tips for Planning a Fitness Program
Realistic goals are essential to the success of an exercise program, and can help by providing you with a plan for action
Plan your exercise a week ahead of time
Set short-term goals at first
Reward yourself at the end of the week. After you begin to see benefits from your workouts, you’ll eventually become motivated by the results alone
Rest or inactivity
Leisure activities
Flexibility and strength
Aerobic exercise
Recreational
Lifestyle physical activity
The Activity TriangleThe Activity Triangle
Rest or InactivityRest or Inactivity
Watching TV
Playing computer games
Sitting more than 30 minutes at a time
Leisure ActivitiesLeisure Activities
Golf
Bowling
Softball
Yardwork
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Flexibility and StrengthFlexibility and Strength
Stretching
Pushups
Weight lifting
Aerobic ExerciseAerobic Exercise
Brisk walking
Cross country skiing
Bicycling
Swimming
Running
RecreationalRecreational
Soccer
Basketball
Martial arts
Hiking
Tennis
Dancing
Lifestyle Physical ActivityLifestyle Physical Activity
Taking the dog on a walk
Going longer routes
Using the stairs instead of elevators
Every mile you walk or run adds 21 minutes to your life and saves 24 cents in medical costs.
Factors to Consider to Selecting the Right Activity
Factors to Consider to Selecting the Right Activity
Where you live
Your range of interests
Your level of health
Time and place
Personal safety
Comprehensive planning
Where You LiveWhere You Live
Your local terrain (hilly or flat) and temperature (hot or cold) should be considered
Your Range of InterestsYour Range of Interests
Activities should be enjoyable
Your Level of HealthYour Level of Health
Take your physical condition into account when designing a physical activity program
Time and PlaceTime and Place
Are you a morning or night person
Pick a time when you will be most likely to stick with your goals
Build your program around your daily routine
Personal SafetyPersonal Safety
When running long distances, avoid high crime areas or running after dark
Always wear appropriate protective gear
Comprehensive PlanningComprehensive Planning
Pick activities that cover all 5 areas of health-related fitness
Consider the following principles for an effective workout:
Consider the following principles for an effective workout:
Overload: - working the body harder than it is normally worked - builds muscular strength and contributes to overall fitness
Progression: - a gradual increase in overload necessary for achieving higher levels of fitness
Specificity: - particular exercises and activities improve particular areas of health-related fitness
Cross-TrainingCross-Training
Definition: combining various exercise routines to help work different body systems
This variation not only provides a change of pace for the mind, but it also gives muscles and joints most stressed by a particular kind of exercise time to rest
Helps people achieve a higher level of total body fitness
Basics of an Exercise Program
Basics of an Exercise Program
The Warm-Up
The Workout
The Cool-Down
The Warm-UpThe Warm-Up
Engaging in activity that prepares the muscles for the work that is to come
Allows your pulse rate to increase gradually
The WorkoutThe Workout
This part of an exercise program is where you perform the activity at its highest peak. To be effective, the activity needs to follow the F.I.T. formula. The letters in this name stand for:
Frequency - how often you do the activity each week
Intensity - how hard you work at an activity during a session
Time - how much time you devote to a given session
Together, these factors determine whether a workout helps you achieve the principle of overload and, ultimately, your workout goal.
The Cool-DownThe Cool-Down
Engaging in activity to gradually decrease activity
The best way to cool down is simply to slow down as you continue the activity
Slowed activity should be done for about 5 minutes, followed by 5 minutes of stretching
Monitoring Your Progress...Monitoring Your Progress...
Occasionally, you will want to stop and evaluate your fitness program. Ask yourself these questions: - “Do I feel better?” - “Am I walking or bicycling or jogging farther in a shorter amount of time?” - “Can I lift more weights for a longer period of time?”
Patience is critical
Keep an exercise journal
List your goals and keep track of the frequency, intensity, and duration of your workouts. At the end of 12 weeks, and every 6 weeks after that, compare the figures. You’ll have a record of your fitness progress!
Your Resting Heart RateYour Resting Heart Rate
The number of times your heart beats in one minute when you are not active
A person of average fitness has a resting heart rate of between 72 and 84 beats/minute
After only 4 weeks of an exercise program, that rate can decrease by 5 to 10 beats/minute
A resting heart rate below 72 beats/minute indicates a good fitness level
33 percent of children who watch more than 5 hours of TV per day are overweight, while only 12 percent of children who watch less than 2 hours a day are overweight.
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