FITNESS

1
FITNESS

• Lets get ready to work!
• Get ready to feel GOOD!

2
Physical Fitness

• It is the only subject which, by the very nature
  of its content, has the potential to affect how a
  person will feel every moment of every day for
  the rest of his or her life.

3
EXERCISE FOR LIFE

• Do NOT look at exercise as a chore or something
  you have to do
• Be THANKFUL that you have the ability to work out
• Do NOT compare yourself to anyone else when it
  comes to Fitness Level

4
Exercise Success

• You MUST set GOALS for yourself
• Do you want to
• Lose weight
• Build strength
• Feel better
• Increase flexibility

5
5 Components of Fitness

• Aerobic Endurance
• Muscular Endurance
• Muscular strength
• Flexibility
• Body Composition

6
1 Aerobic Endurance

• Work in your Target Heart Rate (THR)
• Find Resting Heart Rate (RHR) by measuring your
  pulse at rest
• Find Maximum Heart Rate
• (MHR) 220-age

7
Training Zone

• Heart Rate Reserve (HRR)MHR-RHR
• (HRR x .85) RHR upper target HR
• (HRR x .50) RHR lower target HR
• Should exercise between these two numbers

8
Cardio

• Should exercise for at LEAST 30 minutes
• Should exercise DAILY or 5 times a week
• You are over exercising if you cannot carry on a
  conversation while working out

9
2 3 Muscle strength and endurance

• ALWAYS USE PROPER FORM
• No bouncing, leaning, swaying or putting your
  back into it

10
4 Flexibility

• As you get older, joints lose their flexibility
• Inactivity causes decreased flexibility
• Flexibility is specific for each individual
• We each have different muscle and joint structure
  and different genetic composition

11
Flexibility

• Gentle
• Hold each stretch for 20-30 seconds
• No bouncing
• No pain

12
5 Body Composition
13
Body Composition

• Measure the amount of lean tissue compared to fat
  tissue
• Use machine
• Calipers
• Underwater weighing (most accurate)

14
BMI (body mass index)

• Underweight lt18.5
• Normal weight 18.5-24.9
• Overweight 25-29.9
• Obesity BMI of 30 or greater
• To calculate
• weight x 703
• height x height

15
COOL DOWN

• Always cool off after exercise
• Lowers heart rate, body temperature and prevents
  cramping and stiffness

16
(No Transcript)
17
Muscle Strain
18
(No Transcript)
19
Muscles in the front of the knee
20
KNEE JOINT
21
Bursa of the knee (fluid filled sacs)
22
Healthy ankle
Sprained ankle
23
Swollen ankle (on right)