PHYSICAL FITNESS

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PHYSICAL FITNESS

• COACH JACOBS

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COMMITMENT

• Requires a lifelong commitment of time and
  effort.
• Exercise must become one of those things you do
  without question!
• Unless you are convinced of the benefits of
  fitness and the risks of unfitness, you will not
  succeed!

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PATIENCE Essential!

• Dont try to do too much too soon!
• Dont quit before you have a chance to experience
  the rewards of improved fitness! (could be
  noticed in 3 weeks)

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CHECK YOUR HEALTH

• Consult your physician or doctor before beginning
  an exercise program!

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DEFINITION OF FITNESS

• A condition that helps us look, feel and do our
  best.
• The ability to perform daily tasks vigorously
  and alertly, with energy left over for enjoying
  leisure-time activities and meeting emergency
  demands.

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5 COMPONENTS OF PHYSICAL FITNESS

• Components means PARTS.
• CARDIORESPIRATORY ENDURANCE
• MUSCULAR STRENGTH
• MUSCULAR ENDURANCE
• FLEXIBILITY
• BODY COMPOSITION

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1. CARDIORESPIRATORY ENDURANCE

• The ability to deliver oxygen and nutrients to
  tissues, and to remove wastes, over sustained
  periods of time.
• Examples Long runs or swims, exercise lasting
  more than 15-20 minutes.

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2. MUSCULAR STRENGTH

• The ability of a muscle to exert a force for a
  brief period of time.
• Various weight-lifting exercises.

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3. MUSCULAR ENDURANCE

• The ability of a muscle, or a group of muscles,
  to sustain repeated contractions or to continue
  applying force against a fixed object.
• Examples
• Push-ups test endurance of arm and shoulder
  muscles.
• Sit ups test endurance of the abdominals or
  stomach.

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4. FLEXIBILITY

• Ability to move joints and use muscles through
  their full range of motion.
• Example The sit and reach test measures the
  flexibility of the lower back and hamstrings.
• Hold each stretch for at least 10-30 seconds and
  repeat up to ten times

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5. BODY COMPOSITION

• Makeup of the body in terms of lean muscle mass
  to body fat.
• Lean Muscle Mass is muscle, bone, cartilage,
  tendons, ligaments, and organs.
• An optimal ratio of fat to lean mass is an
  indication of fitness.
• Right types of exercise will help you decrease
  body fat and increase or maintain muscle mass.

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A WORKOUT SCHEDULE

• How often, how long and how hard you exercise,
  and what kinds of exercises you do should be
  determined by what you are trying to accomplish.
• Your goals, your present fitness level, age
  health, skills, interest and convenience are
  factors to consider.
• Example An Olympic athlete would follow a
  different program that a person whose goals are
  health or recreational needs.

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Where Do I Start My Fitness Program

• Have medical clearance.
• Access your current level of fitness.
• Set goals.
• Reward yourself.

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Accessing your current level

• Mile run or step test checks your level of
  cardiovascular fitness.
• Sit-up test or pushup test determines muscular
  endurance.
• Max out on the bench press or leg press to
  determine muscular strength.
• Sit and Reach test determines your level of
  flexibility.
• Calculate body mass index or percent body fat to
  determine body composition.

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FITNESS PLAN

• Your exercise program should include something
  from each of the first four basic fitness
  components.
• Each workout should begin with a warm-up and end
  with a cool-down.
• Space your workout out throughout the week and
  avoid consecutive days of hard exercise.

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AVERAGE HEALTHY PERSON WORKOUT 1. WARM-UP

• 5-10 minutes of exercises such as walking or
  slow jogging.
• Low intensity movements that prepares the muscles
  for the work to come.
• Raises body temperature.
• Reduces risk of injury.
• Stretch large muscles slowly and smoothly (Dont
  bounce).

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2. MUSCULAR STRENGTH

• A minimum of 2 20-minute sessions per week that
  include exercises for all the major muscle
  groups.
• Lifting weights is the most effective way to
  increase strength.

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MUSCULAR STRENGTH (cont.)

• Exercise slowly taking at least 2-4 seconds each
  time you lower the weight.
• Rest no rest to 30 secs. - 1-2 minutes between
  sets.
• For strength and mass Increase weight and
  decrease reps ( 3sets of 3-5 reps)
• For tone and some strength increase moderate
  weight and moderate to high reps (4 sets of
  8-15 reps)

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Types of exercises for muscular strength

• Isometric Exercise Little or no movement of the
  body part (Pushing against wall with palms).
• Isotonic Exercise Combines muscle contraction
  with repeated movement (Lifting weights or
  push-ups).
• Isokinetic Exercise Resistance through an entire
  range of motion (Certain exercise equipment).

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3. MUSCULAR ENDURANCE

• At least 3 30-minute sessions each week.
• Include exercises such as calisthenics, push-ups,
  sit-ups, pull ups, and weight training for all
  the muscle groups.
• LEG LIFTS!

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4. CARDIORESPIRATORY ENDURANCE

• At least 3 20-minute bouts of continuous aerobic
  exercise per week.
• Examples Brisk walking, jogging, swimming,
  cycling, rope jumping, rowing, cross-country
  skiing, racquetball, basketball.
• AEROBIC Activity with oxygen (example jogging
  20 continuous minutes burns fat/strengthens
  heart).
• ANAEROBIC Activity without oxygen (example
  running 50 meter dash).

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THREE MINUTE PAUSE
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HEART RATE

• TARGET HEART RATE The range your heart should
  beat while exercising.
• MAXIMUM HEART RATE The highest number you want
  your heart to beat.
• RESTING HEART RATE The number of times your
  heart beats while at rest.
• PULSE RECOVERY RATE The number of times your
  heart beats after exercise.

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HOW DO I CALCULATE MY HEART RATE?

• Find pulse in carotid artery located in your
  neck.
• Count pulse for 15 seconds.
• Multiply that number by 4.
• The number you get is your heart beating per
  minute.

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HOW DO I CALCULATE TARGET HEART RATE (upper
range)?

• 220 220
• ___ your age - 14
• ___ maximum heart rate 206
• ___ your resting heart rate - 60
• ___ 146
• X .70 x .70
• ___ 102
• ___ your resting heart rate 60
• ___ upper end of your target heart rate 162

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Lower range target heart rate (cont.)

• 220 220
• ___ your age - 14
• ___ maximum heart rate 206
• ___ your resting heart rate - 60
• ___ 146
• X .50 x .50
• ___ 73
• ___ your resting heart rate 60
• ___ upper end of your target heart rate 132

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5. FLEXIBILITY

• 10-12 minutes of daily stretching exercises.
• Can be included in the warm-up and cool-down.
• Best to be done when muscles are warm, do not
  stretch a cold muscle

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6. COOL-DOWN

• A minimum of 5-10 minutes of SLOW walking, low
  level exercise, combined with stretching.

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F.I.T.T. PRINCIPLE

• FREQUENCY how often you work out (3-
• 4 times per week).
• INTENSITY how hard you work out at the
• the activity during a session
• (60-85 of your target HR).
• TIME how much time you devote to a given
  session (Duration should be at least 60 minutes
  per day for 5-6 days per week).
• TYPE Specificity, refers to the specific
  activity chosen to improve a component of
  fitness. An individual must do strength training
  to improve strength, stretching to improve
  flexibility, etc. 20-30 minutes).

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A MATTER OF PRINCIPLE

• Key to selecting right kinds of exercises and
  maintaining each of the basic components of
  fitness are found in the following principles
• 1. Specificity Pick the right kind of
  activities to affect each component.
• Strength training results in specific strength
  changes.

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SPECIFICITY

• Train for specific activity that interest you.
• Example Optimal swimming performance is best
  achieved when muscles involved in swimming are
  trained for the movements required.

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2. OVERLOAD

• To bring about improvement, work hard enough, at
  levels that are vigorous and long enough to
  overload your body above its resting level.
• Sets or reps builds muscle.
• over load principle

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3. REGULARITY

• You cant hoard physical fitness!
• At least 3 balanced workouts a week are necessary
  to maintain a desirable level of fitness.

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4. PROGRESSION

• Increase the intensity, frequency, and/or
  duration (time) of activity over periods of time
  in order to improve.
• Increase or decrease number of sets or reps.
• Every 30 - 60 days change your routine!

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CONTROLLING YOUR WEIGHT

• KEY to weight control is keeping energy intake
  (food) and energy output (physical activity) in
  BALANCE!
• When you consume as many calories that you need,
  your weight will stay the same.
• If you take in more calories than your body
  needs, the excess will be stored as FAT!
• If you expend more energy than you take in, you
  will burn excess fat!

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EXERCISE ROLE IS WEIGHT CONTROL

• By increasing energy output, your body will call
  on stored fat for the extra fuel!
• Research shows that not only does exercise
  increase metabolism during a workout, but it
  causes your metabolism to stay increased for a
  period of time after exercising allowing you to
  burn more calories.

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METABOLISM

• The process by which your body gets energy from
  food.

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BASAL METABOLISM

• Minimum amount of energy required to maintain the
  life processes in a body.

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SEDENTARY LIFESTYLE

• A way of life that requires little movement or
  exercise.
• Muscle weighs more than fat and exercise develops
  muscle.
• The more muscle you have, the more calories
  (units of heat) you burn.

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WEIGHT LOSS

• Combination of exercise and diet offers the most
  effective approach to weight control!
• Body composition is the best indicator of your
  fitness/appearance. Do not go by body weight or
  the scales.
• One pound of fat equals 3500 calories! (Average
  adult would have to walk 30 miles to burn 1 pound
  of fat!)

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WHEN TO EXERCISE

• Exercise either 1 hour before eating or 2-3 hours
  after eating.
• Do not exercise during extreme hot humid weather.
• Do not exercise when temperature/wind chill is
  below 32 degrees.
• Do not exercise when it is lightning.

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CLOTHING

• Should be loose-fitting to permit freedom of
  movement.
• Should make the wearer feel comfortable and
  self-assured.
• Generally, wear lighter clothing that is visible
  or that would not bring heat in from the sun.
• Never wear rubberized or plastic clothing.

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SHOES

• STURDY
• Should be properly fitting.
• Should be RUNNING or shoes designed for that
  activity.
• Training shoes with heavy, cushioned soles and
  arch supports are preferable to flimsy sneakers.

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CROSS TRAINING

• Combining various exercise routines to help work
  different body systems (shock the body).

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SELECTING THE RIGHT ACTIVITY

• Where you live.
• Your range of interest.
• Your level of health.
• Time and place.
• Personal safety.
• Comprehensive planning.

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Presidents Council on Physical Fitness and Sports
The President's Council on Physical Fitness and
Sports (or the PCPFS) strives to make the health
and fitness of all Americans a top national
priority.Dates back to 1956, when President
Eisenhower initiated the first national testing
program. Ever since, the Council has included
some of America's most distinguished citizens as
members. They hail from all walks of life
athletes, civic leaders, educators,
businesspeople, health experts. Together they
serve as a shining example, inspiring millions to
live more active lives.The mission of the PCPFS
is to promote the benefits of fitness everywhere
it can. From local communities all the way to the
highest levels of government. That involves
partnering with organizations across the country
- including schools, boys and girls clubs,
corporations, and more.
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BENEFITS OF EXERCISE

• Feel and look better.
• Have more energy.
• Lose weight.
• Suffer from less chronic pain.
• Relieve stress.
• Sleep better.
• Raise good Cholesterol.
• Reduce risk of heart disease.
• Reduce chances of developing osteoporosis.

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THREE MINUTE PAUSE
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GET MOVING!
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QUIZ 12
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QUIZ 12 ANSWERS

1. E
2. D
3. B
4. A
5. C
6. A
7. B, C, D
8. E
9. C, D
10. A

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REFERENCES

• GLENCOE HEALTH