Fitness for Life

1
Fitness for Life

• Freshman Seminar

2
Why exercise?

• Benefits of regular physical activity
• 1 Exercise controls weight
• Exercise can help prevent excess weight gain or
  help maintain weight loss. When you engage in
  physical activity, you burn calories. The more
  intense the activity, the more calories you burn.
  You don't need to set aside large chunks of time
  for exercise to reap weight-loss benefits. If you
  can't do an actual workout, get more active
  throughout the day in simple ways by taking the
  stairs instead of the elevator or revving up your
  household chores.

3
Benefits to exercise

• 2 Exercise combats health conditions and
  diseases
• Worried about heart disease? Hoping to prevent
  high blood pressure? No matter what your current
  weight, being active boosts high-density
  lipoprotein (HDL), or "good," cholesterol and
  decreases unhealthy triglycerides. This one-two
  punch keeps your blood flowing smoothly, which
  decreases your risk of cardiovascular diseases.
  In fact, regular physical activity can help you
  prevent or manage a wide range of health problems
  and concerns, including stroke, metabolic
  syndrome, type 2 diabetes, depression, certain
  types of cancer, arthritis and falls.

4
Benefits to exercise

• 3 Exercise improves mood
• Need an emotional lift? Or need to blow off some
  steam after a stressful day? A workout at the gym
  or a brisk 30-minute walk can help. Physical
  activity stimulates various brain chemicals that
  may leave you feeling happier and more relaxed.
  You may also feel better about your appearance
  and yourself when you exercise regularly, which
  can boost your confidence and improve your
  self-esteem.

5
Benefits to exercise

• 4 Exercise boosts energy
• Winded by grocery shopping or household chores?
  Regular physical activity can improve your muscle
  strength and boost your endurance. Exercise and
  physical activity deliver oxygen and nutrients to
  your tissues and help your cardiovascular system
  work more efficiently. And when your heart and
  lungs work more efficiently, you have more energy
  to go about your daily chores

6
Benefits to exercise

• 5 Exercise promotes better sleep
• Struggling to fall asleep? Or to stay asleep?
  Regular physical activity can help you fall
  asleep faster and deepen your sleep. Just don't
  exercise too close to bedtime, or you may be too
  energized to fall asleep.

7
Benefits to exercise

• 6 Exercise can be fun
• Exercise and physical activity can be a fun way
  to spend some time. It gives you a chance to
  unwind, enjoy the outdoors or simply engage in
  activities that make you happy. Physical activity
  can also help you connect with family or friends
  in a fun social setting. So, take a dance class,
  hit the hiking trails or join a soccer team. Find
  a physical activity you enjoy, and just do it. If
  you get bored, try something new.

8
The bottom line on exercise

• Exercise and physical activity are a great way to
  feel better, gain health benefits and have fun.
  As a general goal, aim for at least 30 minutes of
  physical activity every day. If you want to lose
  weight or meet specific fitness goals, you may
  need to exercise more. Remember to check with
  your doctor before starting a new exercise
  program, especially if you have any health
  concerns.

9
5 COMPONENTS OF FITNESS

• MUSCULAR STRENGTH
• MUSCULAR ENDURANCE
• CARDIO VASCULAR FITNESS
• FLEXIBILITY
• BODY COMPOSITION

10
MUSCULAR STRENGTH

• The amount of force a muscle or muscle group can
  exert against a heavy resistance
• ANAEROBIC exercise can improve muscular strength
• Anaerobic---with out air
• EXAMPLE sprinting, box jumps, bench press

11
MUSCULAR ENDURANCE

• The ability of muscle or muscle group to repeat a
  movement many times or to hold a particular
  position for an extended amount of time
• Both aerobic and anaerobic exercise can improve
  muscular endurance.
• Aerobic ----- with air
• EXAMPLE jogging for 20 minutes, 20 REPS of calve
  raises

12
CARDIO VASCULAR FITNESS

• The ability of the heart, lungs and vascular
  system to deliver oxygen-rich blood to working
  muscles during sustained physical activity
• What type of exercise do you think improves
  cardio vascular fitness?
• Can you give an example?

13
FLEXIBILITY

• Flexibility is the degree to which an individual
  muscle will lengthen
• Stretching improves flexibility
• EXAMPLE dynamic, static
• Yoga anyone?

14
BODY COMPOSITION

• Is the amount of fat in the body compared to the
  amount of lean mass (muscle, bones, organs, etc.)
• AKA relative amount of fat mass to fat free
  mass
• AKA Body Mass Index BMI
• How do you measure BMI?
• -- skinfold tests
• --measurements/ equations
• -- water pod test
• Assessing body mass index (BMI) is a
  commonly-used method of measuring body fat. While
  BMI does not measure body fat directly, it helps
  to assess health risks related to body mass.

15
Body Composition Cont.

• A high percentage of body fat can have a negative
  effect on your overall well-being Excess fat has
  been linked to numerous health problems such as
  increased risk for diseases such as cancer,
  diabetes and heart disease.
• Having excess fat, specifically surrounding the
  internal organs, can damage your health and
  contribute to serious medical conditions such as
  liver disease.

16
Principles of Fitness

• There are 5 Basic Principles of Physical
  Fitness---
• 1. The Overload Principle
• 2. The FITT Principle
• 3. The Specificity Principle
• 4. The Rest and Recovery Principle
• 5. The Use or Lose Principle

17
FITT PRINCIPLE?

• Frequency - how often
• Intensity - how hard you are working
• Time - how long
• Type - what methods of training

18
OVERLOAD PRINCIPLE
The Overload Principle is probably the most
important principle of exercise and
training. Simply stated, the Overload Principle
means that the body will adapt to the
workload placed upon it. The more you do, the
more you will be capable of doing. This is how
all the fitness improvements occur when
exercising and training. The human body is
an amazing machine. When you stress the body
through lifting a weight that the body
is unaccustomed to lifting, the body will react
by causing physiological changes in order to be
able to handle that stress the next time it
occurs. This concept is similar in cardiovascular
training. If you ask the heart, lungs and
endurance muscles to do work not previously done,
it will make changes to the body to be able to
handle that task better the next time. This is
how people get stronger, bigger, faster and
increase their physical fitness level.
19
OVERLOAD PRINCIPLE (cont.)

• When you are working out, you want to strive to
  somehow increase the workload you are
• doing above what you did on your previous workout
  so you have overloaded your body to
• create a training adaptation. This increase in
  workout stress can be a very small increase,
• as many small increases over time will eventually
  be a large increase or adaptation. To
• determine how to increase the workload of a given
  workout you need to understanding the
• F.I.T.T Principle.

20
COMBINING THE OVERLOAD AND FITT PRINCIPLES
RESISTANCE TRAINING CARDIO VASCULAR TRAINING
FREQUENCY Increase the number of workout days Increase the number of workout days
INTENSITY Increase the resistance/ weight Increase pace or MAX HEART RATE
TIME Increase time involved in exercise or increased repetitions Increase time involved in exercise
TYPE Changing the exercise but still working the same area of the body Changing the workout to a different cardio exercise. Ex. Jogging to jump rope

21
SPORT PRINCIPLE ?

• Specificity - sport and individual needs,
  specific to goals
• Progression - start at your level and gradually
  increase
• Overload - work harder than normal more in
  next slides
• Reversibility - train regularly, (minimum 2 days
  a week)
• 3-5 recommended
• Tedium (syn. sameness) - keep it interesting,
  change it up

22
Specificity Principle

• This principle is just how it sounds...how you
  exercise should be specific to your goals. If
  you're trying to improve your racing times, you
  should focus on speed workouts. If your main goal
  is simply health, fitness and weight management,
  you should focus on total body strength, cardio
  and a healthy diet. Make sure your training
  matches your goals.

23
Use it or lose it Principle

• The Principle of Use or Lose implies that when it
  comes to fitness, you "use it or lose it." This
  simply means that your muscles build strength
  (hypertrophy) with use and lose strength
  (atrophy) with lack of use. This also explains
  why we or lose fitness when we stop exercising.

24
The Rest and Recovery Principle

• While we often focus on getting in as much
  exercise as possible, rest and recovery is also
  essential for reaching your weight loss and
  fitness goals. While you can often do cardio
  every day (though you may want to rest after very
  intense workouts) you should have at least a day
  of rest between strength training workouts. Make
  sure you don't work the same muscles two days in
  a row to give your body the time it needs to rest
  and recover.

25
How do we know how intense our workout is? .

• It depends on your TARGET heart rate.
• How to calculate
• START with getting your maximum heart rate
• 220-age maximum heart rate (MHR)
• Ex 220- 14 206 // 220-15 205
• THEN. CALCULATE YOUR TARGET HEART RATE

26
Target heart rate

• Target heart rate is a percentage of ones
  maximum heart rate. For an acceptable fitness
  program, it is recommended that your target heart
  rate (THR) falls between 55 AND 85 of your
  maximum heart rate (MHR).
• Calculate
• MHR x .55 ___________
• MHR x .85 ___________
• Your target heart rate ZONE is when your pulse is
  between? (refer to your calculations on this
  page)

27
How to take your pulse

• -- Count beats for 30 seconds, multiply count by
  2
• --Count beats for 20 seconds, multiply count by 3
• You can count the amount of beats you feel by
  using 1 of the 3 techniques(most effective to
  least effective)
• 1. 2 fingers on neck to the right of your
  esophagus
• 2. hand on heart
• 3. 2 fingers on wrist
• Why not use thumb???
• Your thumb has its own beat!! could confuse
  your count

28
Resting Heart Rate Comparison

• Now take your resting heart rate, and compare
  that to your target heart rate zone
• The best time to take your resting heart rate is
  right when you wake up.
• The best time to see if you are working hard
  enough during a work out is during a break or
  right when the workout is completed.

29
Target Heart Rate Zones

• Since we cant work out for at least 30 minutes
  at our MHR, here is a chart that allows us to
  figure out how hard we are working, or need to
  work during physical activity

Ideal for Benefit desired Intensity level ( MHR)
Light exercise Maintain healthy heart/ get fit 50 - 60
Weight management Lose weight/ burn fat 60 - 70
Aerobic based exercise Increase stamina aerobic endurance 70 - 80
Optimal conditioning Maintain excellent fitness condition 80 - 90
Elite athlete Maintain superb athletic condition 90 - 100
30
Sources

• http//lams.slcusd.org/pages/teachers/morrow/Fitne
  ss20and20Health20Handouts/The20Five20Basic20
  Principles20of20Fitness.pdf
• http//weightloss.about.com/od/backtobasics/f/body
  comp.htm
• http//www.topendsports.com/fitness/basic-principl
  es.htm
• http//www.heartmonitors.com/exercisetips/heart_ra
  te_basics.htm