The ability to perform regular The ability to perform regular moderate to rigorous physical moderate to rigorous physical activity without great fatigue.activity without great fatigue.

Components include Components include cardiorespiratory fitness, cardiorespiratory fitness, muscular strength and muscular strength and endurance, flexibility, and endurance, flexibility, and body composition.body composition.

STRENGTHENS HEART AND LUNGS

DECREASES BLOOD PRESSURE

STRENGTHENS MUSCLES AND BONES

INCREASES ENERGY

REDUCES STRESS AND TENSION

ENHANCES FEELING OF WELL-BEING

IMPROVES APPEARANCE

IMPROVES SLEEP

HELPS WEIGHT CONTROL AND BODY

COMPOSITION

IMPROVES COORDINATION

PREVENTS INJURY

LOWERS CHOLESTEROL

REDUCES RISK OF HEART DISEASE

AND DIABETES

IMPROVES RANGE OF MOTION

IMPROVES CONFIDENCE

Improved Cardiorespiratory FitnessImproved Cardiorespiratory FitnessThe ability of the heart, lungs, and The ability of the heart, lungs, and

blood vessels to supply oxygen to blood vessels to supply oxygen to muscles during physical activity.muscles during physical activity.

Reduced Risk of Heart DiseaseReduced Risk of Heart DiseasePrevention of High Blood pressurePrevention of High Blood pressure Improved Cholesterol LevelsImproved Cholesterol Levels

Maintaining Bone MassMaintaining Bone Mass Helping to control weightHelping to control weight Improved Health and Life SpanImproved Health and Life Span

Prevention of DiabetesPrevention of Diabetes Increased LongevityIncreased Longevity Increased Immunity to DiseaseIncreased Immunity to Disease

Improved Mental Health and Stress Improved Mental Health and Stress ManagementManagement

Aerobic exerciseAerobic exerciseAny type of exercise that Any type of exercise that increases heart rateincreases heart rate

Keep your heart rate in the Keep your heart rate in the Target Heart Rate zone or THRTarget Heart Rate zone or THR

THR is calorie/fat burning THR is calorie/fat burning mode!mode!

To receive cardiovascular benefits of exercise you must hit your THR

Target Heart Rate --60%-80% of maximum heart

rate --MAX HR: 220-(AGE) --Formulas: MHR x .60 = THR

Possible side effects of going over your maximum heart rate or MHR: --Exhaustion….that means really tired!! --The body stops burning fat --Lactic acid build up =sore muscles!

First step is calculate your maximum heart rate

220-your age (e.g.35) = 186 BPM 220 - ______ = ______ BPM

AGE MHR The second step is to determine your

training zone between 60% and 80% of your max (MHR)

Mr. D says, “Calculate the following example.”.

For example: 186 X 0.60 = 111 BPM ______ X 0.60 = _______BPM

MHR 60% lower-limit of zone For example: 186 X 0.80 = 149 BPM

______ X 0.80 = _______BPM MHR 80% upper-limit of zone

The example reveals a target heart rate range of ______--_______.

FlexibilityFlexibility

Is the ability to move a joint Is the ability to move a joint through its complete range of through its complete range of motion motion

Stretching elongates the muscles Stretching elongates the muscles and makes them more flexibleand makes them more flexible

Yoga, Tai chi, and Pilates are Yoga, Tai chi, and Pilates are three major styles of exercise three major styles of exercise that include stretchingthat include stretching

Muscle StrengthMuscle Strength The amount of force that a muscle is capable of The amount of force that a muscle is capable of

exertingexerting Muscle enduranceMuscle endurance

A muscle’s ability to exert force repeatedly A muscle’s ability to exert force repeatedly without fatiguingwithout fatiguing

Strength - few reps and heavy loadStrength - few reps and heavy load -“LIFT MORE” -Maximal Effort-“LIFT MORE” -Maximal Effort Endurance - many reps and lighter loadEndurance - many reps and lighter load -“LIFT LONGER” -Sustained -“LIFT LONGER” -Sustained

ContractionContraction

Reduce the occurrence of lower back pain Reduce the occurrence of lower back pain and joint and muscle injuriesand joint and muscle injuries

Postpone loss of muscle tissue due to Postpone loss of muscle tissue due to inactivity and aginginactivity and aging

Prevention of osteoporosis Prevention of osteoporosis A disease characterized by low bone mass and A disease characterized by low bone mass and

deterioration of bone tissue, with increase risk of deterioration of bone tissue, with increase risk of fracturefracture

Improvement in muscle definition and tone Improvement in muscle definition and tone and improvement in appearanceand improvement in appearance

Enhanced self-esteemEnhanced self-esteem Weight loss and maintaining weight lossWeight loss and maintaining weight loss

Is the amount of lean body tissue (bone, muscle, organs and body fluids) compared with the amount of body fat.

Essential: 3-7% (M), 13-15% (F) Healthy: 12-15% (M), 18-21% (F) How to Measure? Obesity:

Men: if greater than 25%Women if greater than 32%

Obesity means that you have an unhealthy amount of body fat. Everyone needs some body fat,

but too much fat increases your risk of developing lifestyle diseases.

Defined by BMI -Body Mass Index BMI is a way of estimating total

body fat for most people.

Write down your weight in pounds. Divide your weight by your height in inches. Divide the answer from step 2 by your height in inches. Then multiply the answer from step 3 by 703. The resulting answer is

your BMI.

Weight Loss “In-shape” Toned Ripped “Buff” Benchmarks Events

The human body adjusts to meet increasing demands placed on it; the greater the demand the greater the adjustment made

Particular types and amounts of exercise are most effective in making the body fit.

The body adapts to the particular type and amount of stress placed on it

To develop a particular fitness component, perform exercises specifically designed for that component

A gradual increase in the level of exercise that is manipulated by increasing wither frequency, intensity, or time, or a combination of all three components.

Once the body has become accustomed to a certain weight or intensity level, it is time to increase the demand to shock the muscles again.

Placing increasing amounts of stress on the body causes adaptations that improve fitness

FITT principle for overload: Frequency—How often Intensity—How hard Time—How long (duration) Type—Mode of activity

Fitness improvements are lost when demands on the body are lowered

If you stop exercising, up to 50% of fitness improvements are lost within 2 months

The “Use it or Lose it” principle. If you don’t use your muscles they will

atrophy (shrink!)

Overtraining by doing too much too soonOvertraining by doing too much too soon Overuse injuries result from the effects of Overuse injuries result from the effects of

day-after-day stresses placed on tendons, day-after-day stresses placed on tendons, muscles, and joints.muscles, and joints.

Traumatic injuries result from sudden and Traumatic injuries result from sudden and violent accidentsviolent accidents Usually fractured bones, ruptured tendons and Usually fractured bones, ruptured tendons and

sprained ligamentssprained ligaments

Purchase Appropriate FootwearPurchase Appropriate Footwear Running, Tennis, Weight training Running, Tennis, Weight training

Wear Appropriate EquipmentWear Appropriate Equipment HelmetsHelmets GogglesGoggles

Avoid dehydration and overheatingAvoid dehydration and overheating Heat crampsHeat cramps Heat exhaustionHeat exhaustion

When in cool weather, wear layers to When in cool weather, wear layers to prevent hypothermiaprevent hypothermia

A warm-up may help prevent injuries and sometimes maximize performance.

The warm-up increases the body's internal temperature and the heart rate.

A warm-up should include some running-in-place or slow jogging, stretching, and calisthenics. It should last five to seven minutes

One should cool down properly after each exercise period, regardless of the type of workout.

Gradually slow the heart rate to help prevent pooling of blood in the legs and feet.

Walk and stretch until heart rates return to less than 100 BPM and heavy sweating stops.

This usually happens five to seven minutes after the conditioning session.

RICERICE RestRest IceIce CompressionCompression ElevationElevation

F = Frequency

I = Intensity

T = Time

T = Type

“To gain health benefits in all 5 components of fitness…..

….how often should I work out?”

….how much effort should I put in?”

….how long should my workout be?”

…what type of exercises should I do?”

muscle strength

&

endurance

cardiovascular

endurance flexibility

FREQUENCY 2 – 3 days

per week

5 – 6 days per week

3 or more times/week

INTENSITY moderate

weight

heart rate in target zone

to the point of mild discomfort

TIME 3-4 sets,

6-15 reps.

20 – 60 minutes

10 – 30 seconds

TYPE major muscle groups

major muscles groups

major muscle groups

Body composition results largely from physical activity levels in the other 4 components:

Cardiovascular exercise expends calories.

Muscle strength and endurance activities expend calories and build muscle (MUSCLE CELLS BURN CALORIES FASTER THAN FAT CELLS!)

Flexibility exercises allow the body to better tolerate the other exercises.