Introduction to Fitness “The function of protecting and preserving health must rank - PowerPoint Presentation

Slide1

Introduction to Fitness

“The function of protecting and preserving health must rank even above that of restoring it when it is

impaired

.”

Hippocrates

All content is directly from the Glencoe Health “A Guide to Wellness” Text Book

Slide2

Benefits of Exercise

and Fitness

Lesson Vocabulary

Physical Fitness

Physical Health

Mental Health

Social Health

Slide3

Physical Fitness and YOU !

Physical fitness is the ability to carry out daily tasks easily and have enough reserve energy to respond to unexpected demands.

Physical fitness impacts all areas of your overall health.

It has five

basic health related components

.

Slide4

The Benefits of Physical Fitness

Slide5

Physical Health

Reduces your chances of acquiring disease-especially those related to obesity and inactivity.

Allows you to be more active and capable at any age.

Gives you higher levels of energy for longer period of time.

Improves posture

.

Better Sleep

Slide6

The Benefits of Exercise to Your Physical Health

Muscular-Increase in lean body tissue.

Skeletal-Increased Bone density. (Skeletal)

Immune-Faster Recovery from injury or illness.

Nervous-Faster response to stimuli for quicker reactions.

Circulatory-Increases the efficiency of the heart, it can do more work with less effort.

Respiratory- Lung capacity increases allowing you to use more of the oxygen with each breath.

Slide7

Mental/Emotional Health

More intellectually productive.

Relief from stress.

Helps control stress.

Gives you a sense of pride and accomplishment.

Contributes to positive self esteem because you will look and feel better.

Slide8

Social Health

Reduces stress that can interfere with good relationships.

Builds self confidence, making you more able to deal effectively in social situations such as meeting new people.

Gives you the opportunity to interact and cooperate with others.

Slide9

The Five Components of Physical Fitness

Slide10

Five Components of Physical Fitness

Lesson

Vocabulary

Health – Related Physical Fitness

Body Composition

Muscular Strength

Anaerobic Exercise

Muscular Endurance

Cardio-respiratory Endurance

Aerobic Exercise

Flexibility

Slide11

Health – Related Physical Fitness

Health-related physical fitness consists of those components of physical fitness that have a relationship with good health.

Possessing good health-related fitness is related to lower risk of illness and improved quality of life.

The components are commonly defined as body composition, cardiovascular fitness, flexibility, muscular endurance and strength.

Slide12

Body Composition

The ratio of body fat to lean body tissue, including muscle, bone, water and connective tissues such as ligaments cartilage and tendons.

Slide13

Body Composition

Bio-electrical impedance-

using a weak electrical current that travels through your body to measure body fat. (What we used)

Skin fold-

using calipers to measure skin folds on certain landmarks on the body and then applying a mathematical formula to get a body fat percentage. This method can be very accurate.

Hydrostatic Weighing-

Weighing underwater then applying a mathematical formula to calculate body fat. This is considered the gold standard for body fat calculation.

Slide14

Muscular Strength

The amount of force a muscle can exert

.

Anaerobic Exercise-Intense bouts of exercise in which the muscles work so hard that they produce energy without using oxygen. (

glycolysis

) Maximal Effort

Slide15

Muscular Strength

Vertical Jump

Squats

Power Cleans

Bench Press

40 yard

dash

Push-Ups

Slide16

Muscular Endurance

The ability of muscles to do difficult physical tasks over a period of time without causing fatigue.

Slide17

Muscular Endurance

Anaerobic capacity

Sit-ups

600 yd Run

Bench Press to Failure

Slide18

Cardiorespiratory Endurance

The ability of the heart, lungs and blood vessels to send fuel and oxygen to the bodies tissues during exercise.

Aerobic Exercise-It uses oxygen to produce energy (ATP). It also will increase lung capacity and will reduce your resting heart rate. Sub-maximal Effort

Slide19

Cardiorespiratory Endurance

Aerobic Capacity

VO2 Liters of Oxygen per Kilogram of body weight per minute.

Beep test

Mile Run

Stress Test

Slide20

Flexibility

The ability to move a body part through a full range of motion.

Slide21

Flexibility

Sit and Reach

Slide22

Planning a Fitness Program

Section 3-3

Slide23

Vocabulary

Overload

Progression

Specificity

Warm-up

F.I.T.T. Formula

Cross Training

Rest

Interval

Cool

Down

Slide24

Selecting the Right Activity

Where you live

Your range of interests

Your level of health

Time and place

Personal safety

Comprehensive planning

Slide25

The Basics

Overload

-Working the body more than it is normally worked.

Progression

-a gradual increase in overload for achieving higher levels of fitness.

Specificity

-Activities or exercises that focus on particular areas of health related fitness. This your training outcome.

Slide26

Warm-up

Elevate core temperature.

Slow movements progressing to fast movements.

Stretching may be not be in your best interest.

Slide27

The

F.I.T.T.

Formula

Frequency – How often you do the exercise. Three to five times per week.

Intensity – Your physical exertion or how hard you exercise. 70 – 85% of maximal heart rate.

Time - How

much time you devote to a given session

. At least 20 – 30 minutes per exercise session.

Type – Aerobic exercises such as running, swimming or jumping rope. Stretching activities that improve flexibility and anaerobic activities such as weight lifting.

Slide28

Cross-Training

Combining various exercise routines to help work different body systems

.

Rest Interval

Is vital to training- the amount of recovery in between bouts of exercise will determine your bodies response to anaerobic exercise.

Slide29

Cool-Down

Gradually decreasing the intensity of an activity or using another activity to decrease the intensity.

Best time to stretch.

Sub-maximal aerobic exercise actually uses of the by-products of anaerobic exercise such as lactic acid.

Reached when you are within 20-30 heartbeats of your regular resting HR

Helps to maintain blood flow to the brain.

Slide30

Exercise and Weight Control

Slide31

Exercise and Weight Control

Vocabulary

1. Sedentary Lifestyle

2. Metabolism

3. Basal Metabolism

4. Calorie

Slide32

Sedentary Lifestyle

A way of life that requires little movement or exercise.

Slide33

Basal Metabolism

The minimal amount of energy it takes to maintain the life processes in a body

Calorie

A unit of heat

Positive caloric intake=weight gain

Negative caloric intake=weight loss

1 pound of fat =3500 calories

Slide34

Metabolism

Metabolism is how fast your body burns calories. If you add muscle, no matter how old you are, your metabolism increases.

What you eat and how you work out can also turn on your metabolic after burners.

Slide35

The

Plan

Slide36

Step One: Hit the Weights

Aerobic exercise burns calories while you exercise but you don’t get much fat burning benefit when your

not exercising.

A West Virginia University study showed weight lifters peeled off an average of 32 pounds but still saw their metabolism

increase

four percent.

Slide37

Hit the Weights cont.

People in the study doing aerobics lost more weight but (an average of 40 lbs.)

that

included

nine lbs. of muscle.

Consequently, their metabolism

slowed

down

an average of 14% compared to the weight lifting group.

What this means is you will have a tougher time keeping the weight off. A problem you will avoid if you build muscle while dropping fat.

Slide38

Step Two: When you do Aerobics Keep Them Short and Fast

Hard exercise signals your body to burn more calories of fat in the hours following your workout.

The reason

is,

the harder you go the more growth hormone your body generates, and growth hormone is the # one fat fighter. The more of this hormone in your body during the day the leaner you get.

Slide39

Aerobics: Sprint Work

Running is ideal but you can do sprints on a bike or in a swimming pool. Another option is to jump rope and jog in place in between sets.

Slide40

The Sprint Workout

Once you have picked your exercise do this:

Warm up for five minutes

Now go as hard as you can for ten seconds.

Go easy for two minutes (walking or jogging). Jog if your in good shape.

Repeat for total of ten sprints, and recovery periods.

Cool down for five minutes by doing whatever you did to warm-up.

Slide41

Intervals

Choose any aerobic exercise you want.

Warm up for five minutes

Go hard for thirty seconds-not all out like in sprints, but the best effort you can put out for 30 seconds.

Go easy for one minute - just a brisk walk or jog if you are in shape.

Repeat for a total of eight to 12 intervals and recovery periods.

Cool down for five minutes

Slide42

Hard, Steady-State Aerobics:

Choose any exercise you

want

Warm up five minutes.

Increase your pace until your moving at 80 to 90% of your maximum heart rate.

Maintain this for 20 minutes

Cool down for five minutes.

Slide43

Step 3: Sneak in a 2nd Workout for the day.

You can generate more growth-hormone release in a day with multiple exercise sessions.

Don’t have time for a 2nd trip to the gym.

*A

brisk walk at lunch or a quick walk around

school

.

*A

quick weight routine with a pair of dumbbells.

*A

series of stretches when you wake up or

before you

go to bed.

Slide44

Advanced Exercisers

Do a short, intense aerobic session first thing in the morning before breakfast, then a weight session in the afternoon or evening

.

Ten Minutes is all you need!