Physical Fitness FITNESS means Readiness BENEFITS OF PHYSICAL

Physical Fitness FITNESS means ‘Readiness’

BENEFITS OF PHYSICAL FITNESS Fitness means ‘Readiness’

Physical Fitness is The ability to perform physical activity and to meet the demands of daily living while being energetic and alert

FITT Formula • F requency – is how often you will perform physical activity • I ntensity – how hard you will perform the physical activity (target heart rate) • T ime – is how long you will perform the physical activity • T ype – the kind of physical activity

The Workout Session • Warm Up • Begin sweating, raise temp • Five to ten minutes should include stretching • Workout • Use FITT formula (Plan and adjust) • Cool Down • Decrease activity; more stretching

Types of exercises • Aerobic • Anaerobic • Isometric • Isotonic • Isokinetic

Aerobic Large amounts of oxygen are required for an extended period of time Vigorous, Continuous, Rhythmic Improves Cardiorespiratory Endurance and Body composition Helps develop Muscular strength and flexibility

Anaerobic The body’s demand for oxygen is greater than what is available during exertion Helps improve muscular strength, muscular endurance and cardiorespiratory endurance

Isometric Exercise A muscle is tightened for about 5 to 8 seconds and there is no body movement Strengthens muscles

Isotonic Exercise A muscle moves against a resistance weight or gravity Improves muscular strength and muscular endurance Improves flexibility

Isokinetic Exercise Uses special machines to provide weight resistance through a full range of motion Promotes muscular strength, muscular endurance and flexibility

Flexibility Ability to bend and move joints through a full range of motion Improve using static stretching Measure using V-sit and reach

Benefits of flexibility Improves quality of life Can bend and move easily without pain Decreases the likelihood of having accidents Helps prevent low back pain and injuries to muscles and joints Performance in sports is improved

Healthful Body Composition The ratio of lean body mass to body fat Body Fat Essential body fat – needed for optimal health Adipose Tissue – fat that accumulates around internal organs, inside muscles, and under your skin

Measuring Body Composition Percentage of body fat Tests include: Skinfold Calipers Hydrostatic (Underwater) weighing Healthful Percentage of body fat Males – 11 % to 17 % Females – 16 % to 24 %

Hydrostatic Weighing

Muscular Strength Maximum amount of force a muscle can provide in a single effort Measuring the maximum amount of weight a person can lift at one time

Muscular Endurance Ability of the muscle to continue to perform without fatigue Measure by counting the maximum amount of time a person can hold a muscular contraction: Pull ups

Benefits of Muscular strength and endurance Perform everyday tasks Maintain correct posture and enjoy physical activities without tiring Risks of low back pain and injury are reduced Body composition is improved by increasing muscle mass and decreasing body fat Self-image is improved

Cardiorespiratory Endurance The ability of the circulatory and respiratory systems to supply oxygen during sustained physcial activity Measure using one mile walk or three minute step test

Measuring Cardiorespiratory Endurance Resting Heart Rate when body is at rest Maximun Heart Rate heart rate should not go above (220 – Age) Target Heart Rate Optimal exercise achieved 70 to 80 % of MHR

Benefits of Cardiorespiratory Endurance • • HELP HEART AND LUNGS FUNCTION MORE EFFICIENTLY IMPROVES METABOLIC RATE BURNS CALORIES RAISE THE RESTING METABOLIC RATE FOR UPTO 12 HOURS ASSIST WITH HEALTHFUL AGING IMPROVES INSULIN SENSITIVITY; REDUCES RISK OF DIABETES REDUCES ALARM STAGE • INCREASES HDLs AND DECREASES LDLs • IMPROVES THE FUNCTION OF THE IMMUNE SYSTEM • SPEED THE MOVEMENT OF FOOD THROUGH THE GI TRACT • IMPROVE PSYCHOLOGICAL WELL BEING • • REDUCES STRESS REDUCE ANGER AND FRUSTRATION SLEEP MORE RESTFULLY INCREASE SELF ESTEEM AND SELF CONFIDENCE

Skill-Related Fitness The capacity to perform well in sports and physical activity Heredity is an important influence on these skills; however, most fitness skills can be developed and improved • Fitness skills • Speed • Balance • Agility • Coordination • Reaction Time • Power

Physical Activity n Any bodily movement produced by skeletal muscles that results in energy expenditure n Considered regular if performed on most days of the week n Inactive people can improve their health and well-being by becoming even moderately active on a regular basis n Does not have to be strenuous to achieve health benefits

General Benefits of being physical ly fit Reduces the risk of premature death Participation now will affect quality of life later Prepare now to live a long healthful life Regular physical activity may help prevent accidents by improving muscular strength, balance and reaction time

Promotes Mental Well Being Self confidence Self Respect Self Discipline Self Esteem Sense of accomplishment

Social health benefits

NERVOUS SYSTEM (Brain & Nerves) n Helps the brain regulate the hypothalamus which decreases the appetite n. Decreases feelings of depression & anxiety (increased amounts of Non-Epinephrine & Beta-Endorphins)

n. Reaction time n. Balance n. Proprioception

n Works more efficiently – Strengthens heart – Beats less often – Lowers resting heart rate – Get more oxygen out quickly with less effort

n Decreases risk of high blood pressure risk of cardiovascular disease n Helps control cholesterol levels n Decreases clumping of platelets n Reduces risk of atherosclerosis

n Heart Attacks & Strokes n #1 Killer of Americans n Physically inactive people are twice as likely to develop coronary heart disease as regularly active people

n Reduces Diabetes Risk of Type II n Decreases risk of colon cancer by helping to move wastes through the body

n. Increases metabolic rate n. Burns calories n. Shrinks fat cells n. Affects body composition

n Builds and Maintains healthy bones, muscles and joints

n Stretching allows muscles to lengthen, joints move more easily and allows for a full range of motion n Improves muscles strength n Weight bearing activity is essential at all ages

Helps prevent Osteoporosis n. A condition in which bones become thin and brittle n Reduces swelling around the joints which will increase the pain threshold and energy levels of people with Arthritis

The Workout Session • Warm Up • Begin sweating, raise temp • Five to ten minutes should include stretching • Workout • Use FITT formula • Cool Down • Decrease activity; more stretching

FITT Formula • F requency – is how often you will perform physical activity • I ntensity – how hard you will perform the physical activity (target heart rate) • T ime – is how long you will perform the physical activity • T ype – the kind of physical activity

The Workout Program • • • Determine Goal Choose Physical Activities Determine when & where Set a timeline Record Results • Measurements, progress • Determine a reward

Physical Fitness Activity How can we test each of the physical fitness components

Do activities now

Personal Fitness Test Results

Personal Fitness Test Results Sit & Reach Flexibility Scoring in inches Female 23 + 20 - 22 17 - 19 14 - 16 13 or less Male 22 + 17 - 21 13 - 16 9 - 12 8 or less

Personal Fitness Test Results Sit ups Muscle Endurance Scoring: # of situps in a minute Male 40 + 33 – 39 29 – 32 21 – 28 < 21 Excellent Good Average Fair Poor Female 30 + 25 - 29 18 - 24 11 - 17 < 11

Personal Fitness Test Results Three Minute Step Pulse Recovery Rate Cardiorespiratory Endurance

Personal Fitness Test Results Standing Broad Jump Leg Muscle Strength Poor – Less than your own height Fair – Equal to your own height Good – 2 to 4 feet over your height Excellent – Over 4 feet more than your height

Avoiding obesity can reduce the risk of developing chronic diseases. A BMI below 18. 5 is considered underweight, BMI = Weight in pounds 18. 5 to 24. 9 is normal, 25 to 30 is overweight, and over 30. 0 is obese. Height in inches X 703