PHYSICAL FITNESS WHY IS IT IMPORTANT WHY DO

PHYSICAL FITNESS WHY IS IT IMPORTANT? WHY DO WE DO WHAT WE DO?

PHYSICAL FITNESS GUIDELINES & MONITORING

PHYSICAL FITNESS � THE ABILITY TO CARRY ON EVERYDAY ACTIVITIES WITHOUT UNDUE STRESS OR FATIGUE � THE ABILITY TO PURSUE RECREATIONAL ACTIVITIES WITHOUT PAIN, STRESS, OR EXHAUSTION � 5 COMPONENTS TO PHYSICAL FITNESS � BODY COMPOSITION � MUSCULAR STRENGTH � MUSCULAR ENDURANCE � FLEXIBILITY � CARDIOVASCULAR ENDURANCE

GUIDELINES FOR PHYSICAL FITNESS � TARGET ALL 5 ASPECTS OF FITNESS � EXERCISE SHOUOLD BE DONE WITH THE PROPER FREQUENCY, INTENSIY, & TIME (F. I. T. PRICIPLE) � FREQUENCY – AT LEAST 3 TIMES/WEEK � INTENSITY – IN YOUR TARGET HEART RATE ZONE � TIME – AT LEAST 30 MINUTES � EXERCISE SHOULD INVOLVE ALL PARTS OF THE BODY & MAJOR MUSCLE GROUPS � FITNESS REQUIRES PROGRESSION � SET GOALS AND TRACK PROGRESS

RESTING HEART RATE/TARGET PULSE RATE � THE HEART IS A MUSCLE & LIKE ANY OTHER MUSCLE IT MUST BE OVERLOADED TO GET STRONGER � AEROBIC ACTIVITIES SUCH AS RUNNING/JOGGING, SWIMMING, & JUMPING ROPE FORCE LARGER THAN USUAL AMOUNTS OF OXYGEN INTO THE LUNGS AND FROM THERE INTO THE BLOODSTREAM FOR THE BODY TO USE � THE BEST INDICATION OF AN EFFICIENT HEART IS A LOW RESTING HEART RATE � THE AVERAGE RESTING HEART RATE IS 70 -90 BPM; THE RESTING HEART RATE OF A PHYSICALLY FIT PERSON IS 50 BPM � OUR GOAL THIS YEAR IS TO REDUCE OUR RESTING HEART RATE

HOW DO YOU FIND YOUR RESTING HEART RATE/TARGET PULSE RATE? � RESTING HEART RATE – COUNTING YOUR PULSE RATE WHEN YOU HAVE BEEN AT REST (GOAL IS 50 BPM) � EXERCISE PULSE RATE – COUNTING YOUR PULSE RATE WHEN YOU HAVE BEEN EXERCISING (GOAL IS IN YOUR TARGET HEART RATE ZONE) � PLACE TWO FINDERS (NOT YOUR THUMB) OVER YOUR CAROTID ARTERY ON EITHER SIDE OF YOUR ADAMS APPLE � MOVE THE FINGERS AROUND UNTIL A STRONG PULSE IS FELT � COUNT THE BEATS FOR 6 SECONDS AND MULTIPLY THAT NUMBER BY 10 (OR COUNT FOR 15 SECONDS AND MULTIPLY THAT NUMBER BY 4) � THAT NUMBER IS HOW MANY TIMES YOUR HEART BEATS PER MINUTE

FINDING YOUR TARGET HEART RATE ZONE � TARGET HEART RATE ZONE – 60 -80% OF YOUR MAX HEART RATE (THE FASTEST YOUR HEART CAN BEAT) � MAX HR = 220 – AGE � MAX HR x. 60 � MAX HR x. 80 � EXERCISE SHOULD BE DONE WITHIN THIS ZONE IN ORDER TO ACHIEVE FITNESS BENEFITS FROM THE EXERCISE � MONITOR THIS BY FINDING YOUR EXERCISE PULSE RATE; IS YOUR EXERCISE PULSE RATE IN YOUR TARGET HR ZONE?

TARGET HEART RATE ZONE � WHAT IS THE TARGET HEART RATE ZONE FOR A 17 YEAR OLD? � STEP � MAX 2: FIND 60% OF MAX HR HR x. 60 203 x. 60 = 121. 8 = 122 BPM � STEP � MAX HR = 220 – AGE 220 – 17 = 203 � STEP 1: FIND MAX HR 3: FIND 80% OF MAX HR HR x. 80 203 x. 80 = 162. 4 = 162 BPM

MONITORING YOUR EXERCISE PULSE RATE � IF YOUR PULSE RATE IS BELOW YOUR TARGET ZONE, EXERCISE HARDER NEXT TIME � IF YOUR PULSE RATE IS ABOVE YOUR TARGET ZONE, EXERCISE A LITTLE EASIER � IF YOUR PULSE RATE IS IN YOUR TARGET ZONE YOU ARE DOING FINE

WARM-UP/COOL-DOWN

WARM-UP � THE METHOD OF PREPARING MUSCLES, ESPECIALLY THE HEART FOR AN ACTIVITY.

PUPOSES OF A WARM-UP � RAISE THE HEART RATE � RAISE MUSCLE TEMPERATURE � INCREASE RESPIRATION � STRETCH THE LIGAMENTS AND TENDONS FOR GREATER FLEXIBILITY AND INJURY PREVENTION � PSYCHOLOGICAL EFFECT; IT HELPS PARTICIPANT TO ACHIEVE A MENTAL STATE OF READINESS

A WARM-UP CONSISTS OF: � JOGGING OR EASY RUNNING � STATIC FLEXIBILITY � GENERAL BODY-CONDITIONING EXERCISES (CALISTHENICS) � SPECIFIC EXERCISES TO THE ACTIVITY

WARM-UP PRICIPLES � START AT A MODERATE PACE AND INCREASE THE TEMPO AS THE BODY TEMPERATURE & CARDIOVASCULAR ACTIVITY INCREASES � PERFORMANCE IMPROVES WITH A WARM-UP BECAUSE MUSCLES PERFORM MORE EFFICIENTLY WHEN WARM � AS THE BODY HEAT INCREASES: � THE MUSCLES CAN CONTRACT FASTER AND WITH MORE FORCE � LIGAMENTS AND TENDONS BECOME MORE PLIABLE � NERVES CONDUCT IMPULSES FASTER

THE COOL DOWN � THE WARM-UP PROCESS IN REVERSE. � IT ALLOWS THE MUSCLES TO RELEASE METABOLIC WASTES BUILT UP DURING ACTIVITY AND ALLOWS THE BODY FUNCTIONS TO RETURN TO NORMAL

PURPOSES OF A COOL-DOWN � ALLOWS YOU TO GRADUALLY DIMINISH THE INTENSITY WHICH FOLLOWS WORK � PERMITS THE RETURN OF CIRCULATION AND OTHER BODY FUNCTIONS TO NORMAL � ELIMINATES THE POOLING OF BLOOD FOLLOWING THE ABRUPT STOPPING OF ACTIVITY � SPEEDS UP THE REMOVAL OF MUSCLE WASTE PRODUCTS � HELPS ELIMINATE CRAMPS AND STIFFNESS

COMPONENTS OF PHYSICAL FITNESS AND HOW TO EVALUTATE

5 COMPONENTS OF FITNESS � BODY COMPOSITION � MUSCULAR STRENGTH � MUSCULAR ENDURANCE � FLEXIBILITY � CARDIOVASCULAR FITNESS

PHYSICAL FITNESS EVALUATIONS � THE 5 COMPONENTS OF FITNESS ARE IMPROVED AS A RESULT OF PHYSIOLOGICAL ADAPTATIONS OF THE BODY TO STRESS OF EXERCISE (OVERLOAD PRINCIPLE) � TESTING IS DONE PERIODICALLY TO EVALUATE YOUR LEVEL OF FITNESS � TESTING INCLUDES: � MILE RUN – CARDIOVASCULAR ENDURANCE � PUSH UPS &/OR PULL-UPS – UPPER BODY STRENGTH � SIT & REACH – FLEXIBILITY OF THE LOWER BACK & HAMSTRINGS � CURL-UPS – ABDOMINAL STRENGTH & ENDURANCE

BODY COMPOSITION � THE HUMAN BODY HAS 3 MAJOR STRUCTURAL COMPONENTS: FAT, MUSCLE, BONE � YOUR % OF BODY FAT IS MORE IMPORTANT THAN YOUR BODY WEIGHT � EXERCISE IS IMPORTANT IN CONTROLLING THE % FAT OF THE BODY � CHANGES IN BODY FAT CAN HAPPEN WITH PROPER EXERCISE � FREQUENCY – AT LEAST 3 TIMES/WEEK � INTENSITY – IN YOUR TARGET HEART RATE ZONE � TIME – AT LEAST 20 MINUTES LONG

BODY COMPOSITION � MEASURED CHARTS BY BMI � � MEN EXCELLENT 12% GOOD 16% ACCEPTABLE 20% FAIR 23% UNACCEPTABLE +24% WOMEN EXCELLENT 18% GOOD 20% ACCEPTABLE 25% FAIR 29% UNACCEPTABLE +30%

MUSCULAR STRENGTH � THE AMOUNT OF FORCE A MUSCLE CAN EXERT � THIS IS USUALLY MEASURED BY THE AMOUNT OF WEIGHT THAT CAN BE MOVED IN A SINGLE EFFORT

WHY IS MUSCULAR STRENGTH IMPORTANT? � STRENGTH HELPS TO REDUCE FATIGUE � STRENGTH CAN HELP PREVENT INJURIES AND MUSCLE SORENESS � STRONG BACK AND ABDOMINAL MUSCLES CAN HELP PREVENT LOW BACK PAIN � LOW BACK PAIN IS ONE OF THE GREATEST MEDICAL PROBLEMS IN THE U. S. TODAY � ONE OUT OF EVERY TWO AMERICANS SEEKS MEDICAL ADVICE FOR THIS PROBLEM

HOW IS MUSCULAR STRENGTH IMPROVED? � CALISTHENICS (EXERCISES) � WEIGHT TRAINING PROGRAM � REPITITIONS – THE # OF TIMES YOU LIFT A WEIGHT � SETS – ONE GROUP OF REPITITIONS

HOW IS MUSCULAR STRENGTH TESTED? � MAXIMUM LIFT – THE HIGHEST AMOUNT OF WEIGHT A PERSON CAN LIFT ONE TIME � DYNAMOMETER – GRIP STRENGTH

MUSCULAR ENDURANCE � THE ABILITY TO USE THE MUSCLES OVER AN EXTENDED PERIOD OF TIME WITHOUT FATIGUE � WHY IS IT IMPORTANT FOR GOOD HEALTH? � WITH ADEQUATE MUSCULAR ENDURANCE YOU ARE LESS LIKELY TO HAVE BACKACHES OR MUSCLE SORENESS &/OR INJURY � GOOD ENDURANCE MAKES IT EASIER TO HAVE GOOD POSTURE AND BE MORE ALERT � ALERTNESS HELPS YOU BETTER COPE WITH STRESS

EVALUATING MUSCULAR ENDURANCE � ABDOMINAL � BENT KNEE SIT-UP (2 MINUTE LIMIT) � SHOULDER � PULL-UPS � ARM MUSCLE ENDURANCE & ARM ENDURANCE (NO TIME LIMIT) MUSCLE ENDURANCE � PUSH-UPS (NO TIME LIMIT)

HOW DO YOU DEVELOP MUSCULAR ENDURANCE? � BEGIN GRADUALLY AND THEN USE THE OVERLOAD PRINCIPLE � PERFORM THE EXERCISES SLOWLY AND WITH GOOD FORM � MOVE EACH MUSCLE & JOINT THROUGH A FULL -RANGE OF MOTION

FLEXIBILITY � THE MEASURE OF HOW LIMBER YOU ARE � THE ABILITY TO MOVE JOINTS & MUSCLES THROUGH A FULL RANGE OF MOTION

HOW IS FLEXIBILITY IMPROVED? � BY STRETCHING MUSCLE TISSUE IN A SLOW GENTLE MANNER � MUST BE DONE SLOWLY WITHOUT ANY BOUNCE OR FORCEFUL MOVEMNETS � PRIOR TO STRETCHING, ENGAGE IN A WARMUP TO INCREASE BODY TEMPERATURE AND HELP PREPARE THE MUSCLES FOR STRETCHING OUT

HOW TO STRETCH � STRETCH ONLY TO THE POINT WHERE A PULLING SENSATION IS FELT THROUGHOUT THE MUSCLE � REMAIN IN THAT POSITION 10 -15 SECONDS WHILE TRYING TO RELAX THE MUSCLE � BREATHE NATURALLY AND DO NOT STRAIN

WHY IS FLEXIBILITY IMPORTANT? � GREATER QUALITY OF LIFE � LESS CHANCE OF INJURY WHEN A MOVEMENT IS APPLIED � HELP PREVENT JOINT STIFFNESS IN LATER YEARS � IF YOU ARE FLEXIBLE YOU ARE MOST LIKELY ACTIVE, ACTIVITY IS THE VITALITY TO YOUTH � PRVENT INJURY DURING MOVEMENT

CARDIOVASCULAR ENDURANCE � THE ABILITY OF THE HEART, BLOOD VESSELS, BLOOD, & LUNGS TO DELIVER OXYGEN TO THE BODY � THE PHYSICALLY FIT PERSON CAN LIVE LONGER, PERFORM BETTER AND PARTICIPATE MORE FULLY IN LIFE � THE PHYSICALLY FIT PERSON IS LESS LIKELY TO DEVELOP THE FOLLOWING HEALTH PROBLEMS: � HEART DISEASE � OBESITY � DIABETES � EXCESS CHOLESTEROL � HIGH BLOOD PRESSURE (HYPERTENSION) � CORONARY ARTERY DISEASE

CARDIOVASCULAR ENDURANCE � THE HEART IS A MUSCLE & RESPONDS TO TRAINING LIKE ANY OTHER MUSCLE. IN ORDER TO TRAIN ANY MUSCLE YOU MUST PUSH IT BEYOND ITS NORMAL LOAD (OVERLOAD PRINCIPLE) � AS ACTIVITY INCREASES THE HEART MOVES MORE BLOOD INTO THE VASCULAR SYSTEM � AS THE AMOUNT OF BLOOD IS INCREASED, THE WORKLOAD ON THE HEART IS INCREASED – THIS INCREASED LOAD IS THE STIMULUS THAT STRENGTHENS THE HEART MUSCLE

HOW DO YOU IMPROVE CARDIOVASCULAR ENDURANCE? � AEROBIC ACTIVITIES SUCH AS SWIMMING, JOGGING, BIKING, & WALKING FORCE THE HEART TO CONTRACT TO RETURN LARGE VOLUMES OF BLOOD BACK TO THE HEART � THIS STRENGTHENS THE HEART MUSCLE AND THUS INCREASES CARDIOVASCULAR ENDURANCE (AEROBIC CAPACITY)

5 MAJOR CATEGORIES OF EXERCISE AEROBIC VS. ANAEROBIC ISOMETRIC VS. ISOTONIC VS. ISOKENETIC

AEROBIC EXERCISE � AEROBIC MEANS LIVING IN AIR OR USING OXYGEN � AEROBIC = “WITH OXYGEN” EXERCISE REFERS TO THOSE ACTIVITIES THAT REQUIRE OXYGEN FOR PROLONGED PERIODS & PLACE SUCH DEMANDS ON THE BODY THAT IT IS REQUIRED TO IMPROVE ITS CAPACITY TO USE OXYGEN � AEROBIC EXERCISE BENEFITS THE LUNGS, HEART, AND CIRCULATORY SYSTEM � AEROBIC EXERCISE INVOLVES ENDURANCE ACTIVITIES THAT DO NOT REQUIRE EXCESSIVE SPEED

ANAEROBIC EXERCISE � ANAEROBIC MEANS “WITHOUT OXYGEN” � ANAEROBIC EXERCISE REQUIRES THAT THE ACTIVITY BE PERFORMED WITHOUT USING THE OXYGEN THAT YOU ARE BREATHING � ANAEROBIC EXERCISES ARE SHORT DURATION STRAINING EXERCISES THAT PROCESS LITTLE OXYGEN INTO THE BLOODSTREAM � THESE EXERCISES BENEFIT THE SKELETAL MUSCLE BUT PROVIDE LITTLE VALUE FOR CARDIAC MUSCLE

AEROBIC VS. ANAEROBIC � AEROBIC EXERCISE � JOGGING A MILE � ANAEROBIC � SPRINTING EXERCISE A 100 -YD DASH

ISOMETRIC EXERCISE � EXERCISES THAT CONTRACT MUSCLES WITHOUT MOVING THEM � “ISO” = SAME or EQUAL � EXAMPLE “METRIC” = DISTANCE – PUT YOUR HANDS IN FRONT OF YOU AND PUSH AGAINST EACH OTHER � ISOMETRIC EXERCISES CAN BE PERFORMED BY PUSHING OR PULLING AGAINST AN IMMOVABLE OBJECT (WALL OR CHAIR) � ISOMETRIC EXERCISES DO NOT BENEFIT THE CARDIOVASCULAR SYSTEM

ISOTONIC EXERCISES � EXERCISES THAT CONTRACT THE MUSCLES WHILE ALSO MOVING THEM; TENSION IS THE SAME AS THE MUSCLE CHANGES IN LENGTH � “ISO” = SAME or EQUAL � EXAMPLES “TONIC” = TENSION – CALISTHENICS AND WEIGHT LIFTING � THEY ARE EXCELLENT FOR DEVELOPING STRENGTH & MUSCLE SIZE � THEY DO NOT IMPROVE CARDIOVASCULAR ENDURANCE

ISOKINETIC EXERCISE � EXERCISE THAT PROVIDES VARIABLE RESISTANCE AT A CONSTANT SPEED THROUGH THE FULL RANGE OF MOTION � ‘ISO’ = SAME or EQUAL � THESE “KINETIC” = MOTION EXERCISES ARE USUALLY DONE WITH SPECIALIZED EQUIPMENT SUCH AS NAUTILUS WEIGHT EQUIPMENT � THIS TYPE OF EXERCISE DEVELOPS MUSCULAR STRENGTH AND MUSCULAR ENDURANCE

5 MAJOR CATEGORIES OF EXERCISE SUMMARY � THE 5 MAJOR CATEGORIES OF EXERCISE ARE NOT MUTUALLY EXCLUSIVE � THERE ANAEROBIC COMPONENTS TO ALMOST ANY AEROBIC EXERCISE � IT IS ESSENTIAL FOR THOSE WHO ARE ENGAGED IN AEROBIC ACTIVITIES TO SUPPLEMENT THEIR BASIC ENDURANCE TRAINING WITH STRENGTH AND MUSCLE BUILDING EXERCISES AS WELL AS CALISTHENICS AND FLEXIBILITY EXERCISES

SKILL-RELATED FITNESS COMPONENTS

6 SKILL-RELATED FITNESS COMPONENTS � SPEED � POWER � REACTION TIME � AGILITY � COORDINATION � BALANCE

SPEED � SPEED – HOW FAST YOU MOVE � TEST FOR SPEED – 20 -YD DASH OR 40 -YD DASH

POWER � POWER – THE ABILITY TO EXERT FORCE � TEST FOR POWER – STANDING LONG JUMP OR VERTICAL JUMP

REACTION TIME � REACTION TIME – HOW FAST YOU RESPOND TO A STIMULUS � REACTION TIME TEST – RULER DROP

AGILITY � AGILITY – THE ABILITY TO MOVE AND CHANGE DIRECTION QUICKLY � AGILITY TEST – SHUTTLE RUN OR PRO-AGILITY RUN

COORDINATION � COORDINATION – THE ABILITY TO MOVE TWO OR MORE BODY PARTS UNDER CONTROL, SMOOTHLY & EFFICIENTLY. IT IS A COMPLEX SKILL THAT REQUIRES GOOD LEVELS OF BALANCE, STRENGTH, AND AGILITY. � COORDINATION TEST – ALTERNATE HAND WALL TOSS

BALANCE � BALANCE – THE ABILITY TO MAINTAIN PHYSICAL EQUILIBRIUM � BALANCE TEST – STAND ON ONE FOOT WITH EYES CLOSED