Exercise and Fitness On a separate sheet of

Exercise and Fitness

On a separate sheet of paper… n With a partner, list as many reasons for why exercise is important n Each pair will then persuade the class as to why exercise is important n You will have 2 minutes!

Why is Exercise important? n Prevents Disease n n n Reduces risk of heart disease, cancer, high blood pressure, and diabetes. Improves appearance and can keep you from showing signs of aging. Improves Stamina n n Trains the body to be more efficient Body uses less energy to perform work

Why is Exercise important? n Strengthens and Tones n n n Enhances Flexibility n n n Develops muscle, bones, and ligaments for increased strength and endurance Improves posture Reduces chance of injury Improves balance and coordination Controls Weight n Burns calories

Why is Exercise important? n Improves Quality of Life n n Reduces stress Lifts mood Improves sleep patterns Look better/feel better = higher self-esteem!

The WEIGHT Control formula n If you take in LESS calories than you burn, you will lose weight. n If you take in MORE calories than you burn, you will gain weight.

Exercise and Fitness Info. . n n One pound of fat = 3, 500 calories BMR – Basil Metabolic Rate n The rate at which you use energy when completely at rest n The number of calories that your body would burn if it sat inactive all day and did not eat a single thing all day.

Body Mass Index (BMI) n BMI n n Indicator of body fat Determined by a persons height and weight Sally’s BMI is 22. 1 which is normal for her age n A man 6’ 4” and 242 pounds has a BMI of 29. 5 which is OVERWEIGHT for his age. n n n Does not take into account muscle NOT ALWAYS ACCURATE!

BMI n n Underweight = <18. 5 Normal weight = 18. 5 -24. 9 Overweight = 25 -29. 9 Obesity = BMI of 30 or greater

Underweight n n n Below the standard weight range for your height Risks: hard to fight infection due to inadequate nutrients and energy, undernourished which leads to abnormal body functions Higher risk to develop anemia (low iron)

Overweight vs. Obesity Overweight =heavier Obesity = having than standard weight excess body fat for your height Very common in the Overweight may NOT US be risky… Body composition is a 2 reasons for obesity: better measure for this 1. sedentary lifestyle Ex. Football player 2. poor eating habits

The Basic Components of Fitness n 1. Body Composition n 2. Flexibility n 3. Muscular Strength n 4. Muscular Endurance n 5. Cardiorespiratory Endurance

Body Composition n Body Composition is the amount of body fat compared to lean tissue, such as muscle and bone.

Skin fold calipers n Skin Fold Calipers n n n Low cost Not very effective unless tester is very experienced Costs may very from. 50 to $2

Fat Analyzer n Medium Cost ($100) n Do not make models for young ages n Good Effectiveness rate

Underwater Body Weight High costs n Not very accessible n Very high reliability n

Flexibility n n Flexibility: The ability to move a body part through a full range of motion Example: Touch toes / Splits

Muscular Strength: the ability to exert force against resistance n Example: Arm Wrestling n

Muscular Endurance: The ability of the muscle to keep working over a period of time without getting fatigued n Example: Wall Sit, Plank n

Cardiorespiratory Endurance n n Cardiorespiratory Endurance: The ability of the heart to send fuel and oxygen to body tissues during long periods of exercise Examples: Marathon / Triathlon

Types of Exercise n n Aerobic n Oxygen is continuously taken for at least 20 minutes n Examples: jogging, swimming, dancing, cycling Anaerobic n Intense physical activity that last from a few seconds to a few minutes, during which muscles use up more oxygen than the blood can supply n Examples: 100 meter dash, shot & disc throw, some gymnastics

Types of Resistance Training n Isometric n Muscle Tension to increase strength with little or no movement n Example: pushing palms together

Types of Resistance Training n Isotonic n Combines muscle contraction with repeated movement n Example: Push-ups , Pull-ups, Weight lifting

Types of Resistance Training n Isokinetic n Resistance through an entire range of motion n Example: pushing or pulling on a hydraulic lever n Best overall type of training (full range of Motion!!!)

Basic Components of an Exercise Session n n Warm – Up n Prepare muscles for work about to come Workout (FITT) n Frequency n n Intensity n n Vary what you do (Run - Monday/Wednesday, Lift (Tuesday/Thursday) Time/Duration n n How hard you workout Type of Activity n n How often you workout Time spent during exercise session Cool – Down n Do this to return you heart rate back to normal

Heart Rates n What is RHR? n n What should an average person’s be at? n n Resting Heart Rate 72 – 84 What is your RHR? ______ n Take pulse for 10 seconds and multiply by 6

Heart Rates Cont. . n What does this tell you about your fitness level? n n 50 or under = top athlete 51 – 71 = good athlete 72 – 84 = average 85 or above = needs to start working out

Heart Rates Cont…. n MHR n Formula n 220 – your age n THR n – Max Heart Rate – Target Heart Rate Formula n 220 – your age X. 6 and X. 85

Target Heart Rate Example n 15 year old n n 220 – 15 = 205 X. 6 = 123 205 X. 85 = 174 123 – 174 is the THR