Physical Activity: How and Why you should do it.

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Physical Activity How and Why you should do it.

• Brandon Scheidler

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WARM UP!

• In order to prevent injury during exercise you
  must warm up properly.

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Types of Exercising

• Strength Training
• Muscular Endurance
• Aerobic Fitness

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Strength Training

• Strength Training is mostly used by high
  performance athletes to help them excel in their
  sport. However, strength training does not mean
  that you have to go to the gym and work out as
  intense or as long as some high performance
  athletes do.

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What is Strength Training?

• The definition of strength training is using
  resistance on muscles to create stronger, perhaps
  larger skeletal muscle.
• There are different ways that a person can
  perform strength training, meaning that there
  does not need to be weights involved.

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Ways of Strength Training

• The way most people see strength training is
  lifting weights. However, strength training can
  be done with just your body weight.
• Isometric Exercise is a good example of using
  body weight to build muscular strength. An
  example of this would be holding up your body
  weight with contracted muscles(I.e. holding a
  push up position for as long as you can)

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Ways of Strength training cont.

• Other examples of different types of strength
  training
• Theraband exercises Using a rubber band as
  resistance when contracting muscles.
• Push ups/pull ups Do a certain amount of reps
  for a certain amount of sets.
• Weight lifting Using weighted objects for
  resistance when contracting muscles.

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Demonstrations

• Demonstrations of the different types of strength
  training.
• Isometric
• Theraband
• Push ups/pull ups
• Weight lifting

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Proper Form

• It is very important that you use proper form
  when strength training for a couple different
  reasons.
• To get the most out of each exercise
• To prevent injury
• If you are not sure what the proper form of an
  exercise is, either ask someone or find out
  through another source.

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How much should you do?

• To answer the question above all depends on the
  persons overall health.
• Example If a person has a heart condition they
  should definitely see a physician before engaging
  in any type of strength training.
• Before starting a strength training program be
  sure that you are healthy enough to engage in the
  amount of activity you plan on doing.

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Intensity, duration, quantity

• Not everyone that does strength training is doing
  it for the same purpose. If strength training is
  done at a certain intensity, duration, and
  quantity, it can effect different areas of the
  body in different ways.
• Strength training can improve strength, power,
  hypertrophy(growth of muscle cells), and muscular
  endurance.

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How to improve each?

• To improve the overall strength of your muscles
  requires the following
• 80-100 of your 1 rep max of that particular lift
• Low reps (1-5)
• High number of sets (5-6)
• More time between sets (2-4 min)
• Short amount of time during the set (5-10 sec)
• Try and perform the training session at least 3-6
  times per week

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Improving cont.

• To improve the power of muscles requires the
  following
• 70-100 of 1 rep max of that particular lift
• Slightly less sets, same reps (1-5 reps and 3-5
  sets)
• Same amount of time between sets and same amount
  of times during the week
• Major difference between strength and power is
  the time during the set. When striving for more
  power you want to perform each rep as fast as you
  can so your muscles develop more force.

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Improving Cont.

• To improve muscle hypertrophy requires the
  following
• 60-80 of 1 rep max for that particular lift.
• More reps (8-15)
• More sets (4-8)
• Longer duration during sets (25-60 sec)
• Less rest between sets (2-5 min)
• More training sessions per week (5-7)

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Improving cont.

• To improve muscle endurance requires the
  following
• 40-60 of 1 rep max for that particular lift
• Less sets (2-4)
• More reps (25-60)
• Longer duration during sets (80-140 sec)
• Less rest between sets (1-2 min)
• More sessions per week (8-14)

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Benefits of Strength Training

• Improves muscular strength
• Muscle tone and look
• Higher endurance
• Increase bone density
• Improves cardiovascular system
• Improves mood

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Benefits

• The bodies basal metabolic rate increases with
  increase muscle mass. This in turn leads to fat
  loss, making your body more tone.
• Strength training increases bone density by
  breaking down and rebuilding bones to make them
  stronger. This is very good for aging people in
  that reduces muscle loss and prevents
  osteoporosis.

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Benefits cont.

• Strength training can also improve balance and
  flexibility, preventing falls and injury at work.
• Strength training can improve a persons mood
  because of the increased levels of dopamine,
  serotonin, and norepinephrine. These are stress
  hormones in the body that help control actions
  when under stressful situations.

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Quick Exercise Activity

• Chair exercise

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Aerobic Fitness

• The word aerobic means with oxygen, and that is
  basically what aerobic fitness is all about. The
  purpose of aerobic fitness is to improve the
  oxygen consumption of the body.
• There are many different exercises that can be
  used for aerobic fitness, but all the different
  exercises have a general concept. This is they
  are all performed at a moderate level of
  intensity and are done for extended periods of
  time.

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Aerobic Exercises

• Jogging
• Bicycling
• Kayaking
• Brisk Walking
• Swimming

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Intensity Zones

• Moderate
• Weight Control
• Aerobic

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Moderate Intensity

• Moderate intensity is usually done if a person
  just wants to maintain their health status.
  Theyre not looking to gain much, but they do not
  want to fall back either.
• This is usually 20-30 minutes of aerobic activity
  at 50-60 of your max heart rate.
  (max heart rate 220 - your age)
• So if a 20 year old individual was to do moderate
  jogging they would do 20-30 minutes of jogging
  with a constant heart rate of 100-120 beats per
  minute.

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Weight Control Intensity

• Weight control intensity is done with slightly
  higher intensity than moderate, but still is
  pretty moderate and not too intense.
• It is usually 30 minutes of aerobic activity at
  60-70 of your max heart rate. At this intensity
  your body will burn fat for energy, which in turn
  will help you lose weight.

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Aerobic Intensity

• Aerobic intensity is usually done if you are
  trying to improve your endurance. It is done at
  a higher intensity for a longer duration.
• This is usually 30-40 minutes of aerobic activity
  at 70-80 of your max heart rate. This intensity
  will improve the oxygen uptake of your body and
  increase your endurance level. This is usually
  done if an individual is training for something
  or in a sport.

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Benefits of Aerobic Exercise

• Increases a persons heart health reduces the
  risk of cardiovascular disease.
• Increases energy level, endurance, mood, and
  bodys use of oxygen
• Decreases blood pressure, cholesterol levels,
  body fat, blood sugar and risk of diabetes.

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Preventing Chronic Disease

• According to the Centers for Disease Control, 7
  out of 10 Americans die each year from some sort
  of chronic disease. That is over 1.7 million
  people.
• CDC states that chronic disease cannot not be
  prevented by vaccines, nor do they just go away
  by taking medicine. CDC says that the best way
  to prevent chronic disease and reduce the risk of
  morbidity, you must be physically active and
  exercise on a regular basis.

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Questions

• If there are any questions please feel free to
  ask.