Fitness The Benefits of Fitness What is fitness

Fitness

The Benefits of Fitness: What is fitness? Characteristics of the body that enable it to perform physical activity. The ability to meet routine physical demands, with enough reserve energy to rise to the sudden challenges. The body’s ability to withstand stress The opposite of a fitness lifestyle is sedentary lifestyle. Being physically inactive Modern conveniences that create a less physically active lifestyle: Cars, Elevators, Escalators, Gaming Devices, Etc.

Benefits to Physical Activity Physical Acne Backaches Cancer Diabetes Digestive disorders Headaches Heart disease High cholesterol and high blood pressure Infections Insomnia Kidney disease Obesity

Cardiovascular Endurance The ability of the heart and lungs to sustain effort over a long time. 5 Components of Fitness Flexibility The ability to bend joints without injury. Muscular strength Ability of muscles to work against resistance. Muscular Endurance The ability of the muscles to sustain effort over a long time. Body Composition The proportion of lean tissue as compared to fat tissue in the body.

Review: What enables the body to perform physical activates? Fitness A person who is basically inactive is considered _____ Sedentary What are four benefits of physical activity? Answer varies see slide 3 Name and define the 5 components of fitness.

The Overload Principle Frequency The number of activity units per unit of time. Overload An extra physical demand placed on the body Progressive Overload Principle The training principle that a body system, in order to improve, must be worked at frequencies intensities, or durations that increase overtime. If you enjoy running two days per week you can increase the frequency to three days a week. Intensity The degree of exertion during physical activity If you usually run 1 mile in 8 minutes you can increase the intensity by running 1 mile in 7. 5 minutes Duration The length of time spent in each session of physical activity. If you run for 20 minutes you can increase the duration to 30 minutes.

• Warm ups prepare the body for physical activity and reduces the risk of injury. Example: jogging Purpose of Warm Up/Cool Down • Cool downs are considered a few minutes of light activity after a workout. This helps relax tight muscles, and allows blood to circulate freely cooling the body.

Gaining Cardiovascular Endurance Aerobic Energy-producing processes that use oxygen Anaerobic Energy-producing processes that do not use oxygen Give an example of each of aerobic, and anaerobic Running Weight lifting

Gaining Flexibility allows people to bend and move without pain Stretching improves flexibility When you stretch your goal is to become limber not to push your joints beyond their range of motion. The mobility of a joint

Gaining Flexibility Continued Choose easy stretches and stretch only to the point you feel tightness not pain. While holding the stretch the feeling of tightness should gradually ease. If tightness does not ease or becomes painful you are over stretching. Stretch in smooth motions do not bounce.

Gaining Muscle Strength and Endurance Weight Training Calisthenics Activity routine that uses weights of machines to provide resistance against which the muscles can work. Exercise routine that use the parts of the body as weights. Example: Push-Ups

Gaining Muscle Strength and Endurance Continued Performing many sets with lighter weights will increase endurance. Doing fewer sets with heavier weights increases bulk and strength. Distribute the weight work evenly over the arms and legs. Rest is just as important as the workout. Muscles use the time between workouts to repair small injuries, replenish fuels, and to build strength for their next workout