Fitness Basics

Health Related Fitness Components Cardiorespiratory fitness Muscular strength Muscular endurance Flexibility Body composition

FITT Principle Warm Up Cool Down Basic Principles of Fitness

Objectives Identify the five components of health-related fitness and describe the importance of each.

Describe the benefits of cardiorespiratory fitness and how you can improve and maintain it throughout your life.

Describe the differences between muscular endurance and muscular strength.

Identify basic types of stretches and their importance to overall health.

Use a variety of resources to stay physically active throughout school.

Understand how to stay physically active throughout your adult life.

Standards

PEHS.1: Demonstrates competency in motor skills and movement patterns needed to perform a variety of physical activities.

PEHS.2: Demonstrates understanding of movement concepts, principles, strategies, and tactics as they apply to the learning and performance of physical activities.

PEHS.3: Participates regularly in physical activity.

Physical Activity, Exercise, and Physical Fitness

Physical activity Moving your body

Exercise Moving your body for a purpose

Physical fitness A way of measuring how well the body can perform moderate to vigorous levels of physical activity without becoming overly tired

Skill-related fitness Involves agility, balance, coordination, speed, power, and reaction time

Health-related fitness The ability of the body to carry out everyday activities without excessive fatigue and with enough energy left for emergencies

Physical Activity, Exercise, and Physical Fitness

Health-Related Fitness Components

Cardiorespiratory fitness Muscular strength Muscular endurance Flexibility Body composition

FITT Principle

Frequency How often you do physical activity in a week

Intensity How hard you’re working while performing the activity

Time How long you’re doing the activity

Type What type of activity you’re doing

Warm-Up and Cool-Down

The warm-up prepares the body to gradually go from a resting state to a state of exertion or exercise.

The cool-down gradually takes the body from a state of exertion or exercise back to a resting or near resting state.

Basic Principles of Fitness

Overload Muscles adapt quickly to new requirements

Progression To see consistent improvements you need to progressively increase exercise

Specificity Exercise needs to target the training effect you want

Reversibility The fitness improvements you make through physical activity aren’t permanent

Cardiorespiratory Fitness

Definition (aerobic endurance, aerobic fitness) Refers to the ability of the heart and lungs to efficiently deliver oxygen and nutrients to the muscles and cells by way of the bloodstream

Cardio Heart

Respiratory Lungs

Guidelines

Goal To expend (burn) 150 to 400 calories in physical activity per day

Minimum 1000 calories per week

Frequency

American College of Sports Medicine (ACSM) recommends 3 to 5 days a week

Intensity

For most people intensities within the range of 60 to 80 percent of their heart rate reserve (HRR) are good enough to bring improvements in cardiorespiratory fitness (ACSM 2006)

Time

You need to exercise for at least 30-minutes a day at moderate intensity on 3 to 5 days of the week to get the most benefit from cardiorespiratory training

You can do shorter bouts--10 minutes or so--several times a day to accumulate the total recommended minutes

Type Aerobic

In the presence of oxygen Any type of rhythmic activity that can be sustained for at least 20 minutes and uses large muscle groups is aerobic

Brisk walking, cycling, swimming

Anaerobic Without oxygen High intensity activity that can’t be sustained for long

Sprinting, weight training

Determining Intensity

Heart rate The higher the intensity, the higher the heart rate

ACSM recommends exercising at a target heart rate (THR) of 60 to 80 percent of HRR to get cardiorespiratory fitness benefits

How do I determine my maximum heart rate and range?

220 minus your age To find your exercise range you need to multiply the percentage you want to exercise at by your maximum heart rate

Muscular Strength and Endurance

Muscular strength The capacity of the muscle to exert force against resistance

Muscular endurance The capacity of the muscle to exert force repeatedly against resistance

Muscle burns calories even at rest, so the more muscle you have, the more calories you burn throughout the day.

Having fit muscles improves physical appearance and self-esteem.

Muscular Strength and Endurance

Resistance Training Exercise that uses free weights, bands, machines, and body weight to put resistance on the muscle through a full range of motion.

Muscular contractions (3 types) Isometric Concentric Eccentric

Muscular Strength and Endurance

Isometric contraction Muscle applying force without moving

Flexing your stomach muscles Concentric contraction

When a force is produced while the muscle shortens

Flexing biceps Eccentric contraction

When a force is produced while the muscle lengthens

Lowering your hand from your shoulder to your side

Muscular Strength and Endurance

Terms: Weight

Amount of resistance used during the exercise

Repetition (rep) One complete movement through a full range of motion

Range of motion (ROM) Degree of movement that occurs at a joint

Set A series of repetitions

Rest time Amount of time between sets

General Guidelines

Strength training programs should focus on major muscle groups such as back, shoulders, chest, arms, hips, legs, abdominal muscles

You should not hold your breath while lifting Inhale on the easier part of the contraction, exhale on the harder part

Frequency

You should exercise each muscle group 2 or 3 nonconsecutive days per week

Allow at least 48 hours of rest before returning to a muscle group so you don’t injure the muscles from overuse

Muscles become stronger during the rest and recuperation phase

Intensity

You need to overload the muscle with more than it’s used to in order to coax a training effect from the body

Ways to change the intensity Varying the amount of weight used

Number of repetitions Speed of movement Rest periods

Intensity 1-repetition maximum (1RM)

Maximum amount of weight you can lift for no more than 1 full rep

Your training goal determines intensity Strength & Power

6 or fewer reps @ 70-90% of 1RM Muscle mass

6-12 reps @ 67-85% of 1RM Muscular endurance

More than 12 reps @ less than 67% of 1RM

Time

Each repetition should take about 6 seconds total--3 for concentric, 3 for eccentric

Allow enough rest time between exercises to be able to perform the next exercise with proper form

Type

Perform a minimum of 8-10 exercises to train all the major muscle groups of the body

Remember to switch muscle groups so you’re not training the same muscles in the same 48 hours

Flexibility

Definition The ability to move a joint through its full ROM

Makes everyday movements easier

Guidelines

The best way to improve flexibility is to do regular stretching exercises.

Focus on major muscle groups when stretching (back, shoulders, chest, arms, hips, legs, abdomen)

Frequency

You should stretch a minimum of 2 or 3 days per week, at the end of your exercise session, after your warm-up, or both.

Risk of injury is lower when you stretch while your muscles are warm.

Intensity

You should stretch to the end of the joint’s ROM or just until you feel discomfort or tightness, but not to the point of pain.

It is recommended that you perform 2 to 4 repetitions for each stretch.

Time

Hold each stretch 15 to 30 seconds.

Type

Static stretches Hold the stretch still and not bounce as you stretch all the major muscle groups.

Types of Stretching Passive stretching

When a partner or stretching machine, or wall provides the force for the stretch

Active stretching When you facilitate the force for the stretch

Three (3) types of active stretching Static Ballistic Dynamic

Types of Stretching Static stretching

Slow and controlled, usually held for 30 seconds

Ballistic stretching When you bounce through a movement, risk of injury is high (not recommended)

Dynamic stretching You slowly move parts of the body and increase the range of speed

Body Composition

Definition The proportion of fat and fat-free mass (muscle, bone, and water) in the body

Healthy body composition consists of a ratio of high fat-free mass to an acceptably low fat mass.

A healthy body composition is influenced by gender, height, and weight.

Body Composition

High fat levels lead to an increased risk for hypertension, type 2 diabetes, stroke, heart disease, and high cholesterol.

Following a sensible diet and participating in a safe and effective exercise program is the best and safest way to improve body composition.

Special Considerations

Environment and Exercise Where to exercise What to wear Fitness Basics 101

Environment and Exercise

Exercising in hot weather can be dangerous… Impaired regulation of internal core temperature

Rising body temperatures can cause heat cramps, heat exhaustion, heatstroke, and even death

Loss of body fluids Loss of electrolytes

Electrolytes help regulate water distribution in the body

Environment and Exercise

Sweating The cooling effect from sweating comes from the evaporation of the sweat, not from the sweat itself

Humidity Amount of water vapor in the air

High humidity levels means the sweat can’t evaporate, so the cooling effect of sweating is reduced

Environment and Exercise

Ways to stay cool in the heat Keeping the skin wet Hyperhydration

Taking in extra fluids shortly before exercising

Drinking fluids before, during, and after activity in hot environments

Environment and Exercise

Exercising in extremely cold temperatures can be dangerous as well Hypothermia

When your body temperature gets below 95 degrees Fahrenheit

SignsShivering, feelings of euphoria, frostbite

Heat-Related DisordersHeat Disorder Symptoms Treatment

Heat cramps Muscle cramps Rest in cool spot, drink fluids, and avoid salty

foods

Heat exhaustion

Sweating, dizziness,

nausea, fatigue, high

temperature, pale skin

Rest in cool spot, cool body

with water, drink cold

fluids, and get medical

attention if needed.

Heatstroke Dry or sweaty hot, flushed

skin; headache; vomiting;

altered mental state, seizure

Cool body with ice or cold

water, sip cool drinks, and get medical help.

Where to exercise Recreation centers

AdvantagesVariety of equipment for cardiorespiratory fitness

Free weights, machines for strength training

Fitness classes Meet new people

DisadvantagesCostDistance/availability

Where to exercise

Home/bedroom Advantages

CheapConvenient

DisadvantagesBoring?Lack of variety

Exercise Ideas On A Budget

Free Cardio

Stepping, jogging, marching in place

Jumping jacks, mountain climbers, running the stairs

Strength Body squats, wall sits, push ups, curl ups

Flexibility Stretch while sitting or standing Use furniture for passive stretching

Exercise Ideas On A Budget

Low Cost Cardio

Use a jump rope Strength

Resistance bands Flexibility

Yoga DVD

Exercise Ideas On A Budget

Medium cost Cardio

Workout DVD’s Strength

Dumbbells and or a stability ball

FlexibilityYoga mat or padded exercise mat

What to wear

Comfort and fit come before fashion!

Shoes Running?, tennis?, soccer?, variety?

Workout clothes Comfortable, allow you to move easily, allow you to maintain a comfortable body temperature

What to wear If you are training outside in bad weather… Dress in layers (three)

Bottom layer should be the thinnest to wick moisture away (lightweight, microfiber) cotton not recommended

Second layer is for insulation to retain heat and allow excess heat to escape (fleece)

Third layer (outermost) should be water/windproof yet breathable to protect you from the elements, mainly rain and wind

Winter accessories include gloves, scarf, earmuffs, hat, or thick socks

Safety Equipment

If exercising alone or at night take precautions

If you are wearing headphones make sure you can still hear what’s going on around you

Use sidewalks if available, if not run/walk against traffic so you can see approaching vehicles

Try to avoid heavily trafficked areas and construction

Safety Equipment

Safety gear Reflectors or lights worn on shoes or clothing

Phone holders Helmet or protective padding (cycling)

Water bottle Sunscreen Sunglasses or goggles (swimming)

Fitness Basics 101 Five components of health-related fitness are: Cardiorespiratory fitness Muscular strength Muscular endurance Flexibility Body composition

Good cardiorespiratory fitness improves heart and lung function. Long term benefits include reduced risk of heart disease, prevention of hypertension, improved overall health, and easier everyday functioning. Try to accumulate 30-minutes of moderate-intensity aerobic exercise on most, if not all, days of the week.

Fitness Basics 101 Muscular strength is the capacity to exert force against a resistance. Muscular endurance refers to the capacity of a muscle to exert a force repeatedly against a resistance.

Two types of stretching are active and passive. They both help improve flexibility, which is important in maintaining activities of daily living as you age. Stretching the major muscle groups 2 to 3 days a week will keep your joints and muscles in good working condition.

Recommendation for Health Improvements

Cardiorespiratory

Muscular strength and endurance

Flexibility

Frequency 3-5 days/week

2-3 days/week

2-3 days/week

Intensity Moderate: 60%-80% MHR

Moderate: 2-4 sets, 8-12

reps

2-4 reps each set

Time 30-60 min 6 sec per rep

Hold 15-30 sec

Type Aerobic or anaerobic

Exercises for each

major muscle group

Static

Works Cited

Health and Wellness For Life. Human Kinetics (2010).