Fitness Unit -10-5-10Fitness Unit -10-5-10

• Write a two – three sentence Write a two – three sentence explaining the following terms -explaining the following terms -

• 1. Physical Fitness1. Physical Fitness

• 2. Exercise2. Exercise

• 3. Then write a paragraph on why 3. Then write a paragraph on why you think Americans today are less you think Americans today are less active than in the past 50 – 100 active than in the past 50 – 100 years. years.

• 4. Why is being Fit important?4. Why is being Fit important?

FITTFITT

• F- F-

• I-I-

• T-T-

• T-T-

Bell Work #2 2-21-08Bell Work #2 2-21-08

• On yesterdays sheet, make a list of On yesterdays sheet, make a list of all the benefits of being physically fit all the benefits of being physically fit that you can think of - At least 10.that you can think of - At least 10.

Bell WorkBell Work

• Which of the 5 Health Related Which of the 5 Health Related Fitness Components do you think is Fitness Components do you think is the most important one? Explain the most important one? Explain why.why.

Bell Work 10-10-07Bell Work 10-10-07

• What was your score for the sit and What was your score for the sit and reach test that we did yesterday? reach test that we did yesterday? How can you improve your flexibility? How can you improve your flexibility? Write out a schedule using the FITT Write out a schedule using the FITT components. components.

Bell Work 10-16-07 PretestBell Work 10-16-07 Pretest

• 1. List the four chambers of the heart1. List the four chambers of the heart

• 2.Explain the difference between veins, 2.Explain the difference between veins, arteries, and capillariesarteries, and capillaries

• 3. What are the 4 different blood types3. What are the 4 different blood types

• 4. Which type is known as the universal 4. Which type is known as the universal donor? Which is the universal recipientdonor? Which is the universal recipient

• 5.What are the 4 different parts of the 5.What are the 4 different parts of the bloodblood

• 6. What is the purpose of the respiratory 6. What is the purpose of the respiratory systemsystem

• 7. What are the 4 of the 6 parts of the 7. What are the 4 of the 6 parts of the respiratory systemrespiratory system

• 8. What is the official name of the 8. What is the official name of the followingfollowing– WindpipeWindpipe– ThroatThroat– VoiceboxVoicebox

MileMile

• MaleMale RatingRating FemaleFemale

• Under 7 Under 7 ExcellentExcellent under 8 under 8

• 7:01 – 7:30 7:01 – 7:30 GoodGood 8:01 – 8:308:01 – 8:30

• 7:31- 8:007:31- 8:00 AverageAverage 8:31 – 9:008:31 – 9:00

• 8:01 – 8:308:01 – 8:30 FairFair 9:01-9:309:01-9:30

• 8:31 – 9:008:31 – 9:00 LowLow 9:31-10:009:31-10:00

• 9:01-+9:01-+ PoorPoor 10:01 - +10:01 - +

STEP TEST – 3 minute STEP TEST – 3 minute

Boys Rating Girls

50-75 Excellent 52-81

79-84 GOOD 85-93

88-93 Above Average

96-102

95-100 Average 104-110

102-107 Below Average

113-120

111-119 POOR 122-131

Flexed Arm HangFlexed Arm Hang% Boys

14Girls 14

Boys 15

Girls 15

Boys 16

Girls 16

Boys 17+

Girls 17+

90-99

61-68 31-38

62-79

34-41

61-71

30-40

56-64 29-37

80-89

40-47 21-25

49-58

23-28

46-51

21-24

45-49 20-24

70-79

31-35 16-18

40-44

15-18

39-42

16-18

39-41 15-18

60-69

25-28 11-13

35-37

10-12

33-36

10-13

35-37 11-12

50-59

20-22 9-10 30-33

7-9 28-30

7-9 30-33 7-10

40-49

15-17 6-7 25-28

5-6 22-25

5-6 26-29 5-6

30-39

11-13 4-5 20-22

4-4 18-20

3-4 20-23 4-5

20-29

8-10 2-3 14-18

2-3 12-15

2-2 15-17 2-2

10-19

3-5 1 8-10 1 7-10 1 8-11 1

0-9 0-1 0 0-3 0 0-3 0 0-5 0

PUSH UPSPUSH UPS

% Boys 14

Girls 14

Boys 15

Girls 15

Boys 16

Girls 16

Boys 17+

Girls 17+

90-95

41-47 21-25 44-50 23-34 46-59 26-32 56-60 28-29

80-85

37-40 19-20 40-42 20-20 41-44 22-24 50-53 22-25

70-75

30-32 12-15 35-37 18-20 36-40 19-20 44-46 19-20

60-65

25-28 10-11 32-34 16-18 32-34 15-16 41-43 17-18

50-55

24 10-10 30-31 15-15 30 12-13 37-40 16-16

40-45

21-22 8-9 27-30 13-15 28-29 12-12 34-35 15-15

30-35

18-20 5-5 25 11-11 25 10-11 30 12-14

20-25

15-18 5-5 21-24 10-11 23-25 5-8 25-27 9-11

10-15

11-13 2-3 18-20 5-7 20-22 3-4 21-23 5-7

0-5 7 1 15 2 15 1 20 2

Sit up Test – 1 minuteSit up Test – 1 minute

Rating Boys Girls

Excellent 40+ 30+

Good 33-39 24-29

Average 29-32 18-23

Poor 21-28 11-17

Very Poor 20- 10-

Pulse recovery ratePulse recovery rate

Excellent Good Average Fair Poor

70-80 81-105 106-119 120-130 131+

Pull ups Pull ups

90-100% - 18-20

80-89% 16-17

70-79% - 14-15

60-69% - 12-13

50-59% - 10-11

40-49% - 8-9

30-39%- 6-7

20-29% - 4-5

10-19% - 2-3

0-10%- 0-1

Sit and Reach TestSit and Reach Test

• MaleMale Female RatingFemale Rating

• 22+ in.22+ in. 23+ in23+ in ExcellentExcellent

• 17-2117-21 20-2220-22 goodgood

• 13-1613-16 17-1917-19 averageaverage

• 9-129-12 14-1614-16 fairfair

• 8 or less 8 or less 13 or less 13 or less poorpoor

Physical FitnessPhysical Fitness • Is the ability of the body to carry out Is the ability of the body to carry out

daily physical activities without daily physical activities without getting out of breath, sore, or overly getting out of breath, sore, or overly tired.tired.

ExerciseExercise

• Is the physical activity that improves Is the physical activity that improves or maintains physical fitnessor maintains physical fitness

• Examples – formal activities, informal Examples – formal activities, informal play, outside chores.play, outside chores.

SedentarySedentary

• Inactive lifestyle- does very little Inactive lifestyle- does very little physical activity.physical activity.

Chronic diseaseChronic disease

• A sedentary lifestyle has a been linked to A sedentary lifestyle has a been linked to Chronic diseases. Chronic diseases.

• Def- is a disease that develops gradually and Def- is a disease that develops gradually and continues over a long period of time. And takes continues over a long period of time. And takes a long time to treat.a long time to treat.

• Ex. – cardiovascular disease, strokes, high Ex. – cardiovascular disease, strokes, high blood pressure, type 2 diabetes, and certain blood pressure, type 2 diabetes, and certain cancers.cancers.

• Staying fit has been proven to reduce your risk Staying fit has been proven to reduce your risk of chronic diseases.of chronic diseases.

• Hypokinetic Disease- A disease which is related Hypokinetic Disease- A disease which is related to or is caused by the lack of regular exerciseto or is caused by the lack of regular exercise

Getting StartedGetting Started

• 1) Health concerns??1) Health concerns??

• 2) Are you Healthy enough to start??2) Are you Healthy enough to start??

• 3) What do you enjoy?3) What do you enjoy?

• 4)$$ COST $$$??4)$$ COST $$$??

Resting Heart Rate - RHRResting Heart Rate - RHR

• Where to take it?Where to take it?

• Average for adults – 50 – 80 (bpm)Average for adults – 50 – 80 (bpm)

• Average for teens – 80-90 (bpm)Average for teens – 80-90 (bpm)

• What is your RHR??What is your RHR??

Assess your Fitness level - Assess your Fitness level - healthhealth

• Where do you fall in all five health Where do you fall in all five health components?components?

Set Goals and track your Set Goals and track your progressprogress

• AbilityAbility

• DesireDesire

• Short term/ long termShort term/ long term

• SpecificSpecific

4 Training Principles4 Training Principles

• 1. Overload 1. Overload Working the muscles harder than normalWorking the muscles harder than normal

2. 2. Progression Progression

Taking small stepsTaking small steps

3. 3. SpecificitySpecificity – specific training for a – specific training for a specific sportspecific sport

4. 4. ThresholdThreshold – what you must cross to – what you must cross to see positive results. USE the FITT see positive results. USE the FITT formulaformula

1.1. FF – –

2.2. I -I -

3.3. TT – –

4.4. TT--

FITT FITT

FF – frequency – how often – frequency – how often

II – Intensity – how hard (TPR) – Intensity – how hard (TPR)

TT – Time – how long – Time – how long

TT- Type – what activity- Type – what activity

FlexibilityFlexibility

• What is it????What is it????

FlexibilityFlexibility

• Being able to move the joint in a full Being able to move the joint in a full range of motion.range of motion.

• Increase ROMIncrease ROM

• Improve circulationImprove circulation

• Improves postureImproves posture

•Relaxes you – relieves stressRelaxes you – relieves stress

•Enhances coordinationEnhances coordination

• Increases blood supplyIncreases blood supply

•Reduces DOMS- delayed on muscle sorenessReduces DOMS- delayed on muscle soreness

• Healthy tendons and ligaments allow Healthy tendons and ligaments allow greater flexibilitygreater flexibility

– TendonsTendons attach bone to muscleattach bone to muscle

– Ligaments – attach bone to boneLigaments – attach bone to bone

F- Frequency – 2-3 times a day 3-5 times a week

I- Intensity – Tension no pain

T – Time – 20-60 seconds per stretch

T- type –

FlexibilityFlexibility

Types of stretchingTypes of stretching

– Ballistic – Bouncing while you stretch. This is not good unless all muscles are warm. Good for after activity stretch

– Static- Long slow stretch– PFN – Partner stretch resistance stretch– Dynamic – Stretching through the full

range of motion•Ex. Leg/arm swing/ Frankenstein’s/quad

walk/high knee Karaoke

Flexibility testFlexibility test

• Elbow touch without painElbow touch without pain• Hand touch behind backHand touch behind back• Toe TouchToe Touch• Shoulder and chin – superman - Shoulder and chin – superman - • Sit and reachSit and reach

Cardiovascular EnduranceCardiovascular Endurance

• Most important of all areas!!!! It Most important of all areas!!!! It requires your heart, lungs and blood requires your heart, lungs and blood vessels to function efficiently during vessels to function efficiently during continuedcontinued effort. effort.

Aerobic Aerobic Aerobic ExerciseAerobic Exercise

• 1. Vigorous activity that uses 1. Vigorous activity that uses continuous oxygen for energy.continuous oxygen for energy.

• Means with oxygen.Means with oxygen.

• Is sustained exercise within your TPR Is sustained exercise within your TPR that allows the body to meet its that allows the body to meet its oxygen needs continually and oxygen needs continually and increases your endurance levelsincreases your endurance levels

• Strengthens your heart and develops Strengthens your heart and develops larger arteries and more oxygen larger arteries and more oxygen carrying cellscarrying cells

• Aerobic –Aerobic –

• F- Frequency – 3-5 days a weekF- Frequency – 3-5 days a week

• I- Intensity –TPR - 60 – 80% of I- Intensity –TPR - 60 – 80% of maximum heart ratemaximum heart rate

• T- Time – 20 minutes at minimum – T- Time – 20 minutes at minimum – 60 or more minutes60 or more minutes

• T- type – running, swimming, T- type – running, swimming, dancing, walking, bicycling, aerobicsdancing, walking, bicycling, aerobics

Simple TPRSimple TPR

• 220- age = Max HR220- age = Max HR

X60%X60% X80%X80%

AnswerAnswer AnswerAnswer

220-16 = 204 x .60 = 122220-16 = 204 x .60 = 122

220 – 16 = 204 x .80 =163220 – 16 = 204 x .80 =163

Range would be 122-163 for a 16 year oldRange would be 122-163 for a 16 year old

Individual TARGET PULSE Individual TARGET PULSE RANGERANGE• 220-age = Max HR220-age = Max HR

• -RHR-RHR

• X.60X.60 x.80x.80

• +RHR+RHR

• Range is Range is

Personalized TPRPersonalized TPR

• 220-16=204-80=124220-16=204-80=124

• 124x.60 = 74 +80=154124x.60 = 74 +80=154

• 124 x.80 = 99 +80 =179124 x.80 = 99 +80 =179

• Personalized Range is 154-179Personalized Range is 154-179

• Simple was 122-163Simple was 122-163

Anaerobic Anaerobic

• Without oxygenWithout oxygen

• Exercise that causes the body’s Exercise that causes the body’s demand for oxygen to exceed the demand for oxygen to exceed the supply-producing “oxygen debt”supply-producing “oxygen debt”

• Exercises that improve basic body Exercises that improve basic body movement of muscle strength movement of muscle strength without increasing the body's use of without increasing the body's use of oxygenoxygen

Anaerobic –Anaerobic –

F – Frequency – 3-5 days a weekF – Frequency – 3-5 days a week

I- Intensity – TPRI- Intensity – TPR

T- Time – Less than 1 minute to T- Time – Less than 1 minute to complete action.complete action.

T-type- Weights, sprints, sports – T-type- Weights, sprints, sports – soccer, basketball, softball, soccer, basketball, softball, volleyball, circuit trainingvolleyball, circuit training

Muscular strengthMuscular strength

• Is the maximum amount of force a muscle Is the maximum amount of force a muscle group can exert against a resistance.group can exert against a resistance.– You develop strength systematically when one You develop strength systematically when one

is subjected to a progressively greater work is subjected to a progressively greater work load.load.

– F- 3 times a weekF- 3 times a week– I – TPRI – TPR– T – Develop program Low reps high wtT – Develop program Low reps high wt– T - 3 methodsT - 3 methods

• Repetition – number of times the exercise is repeatedRepetition – number of times the exercise is repeated

• Set – fixed number of repetitions followed by a rest Set – fixed number of repetitions followed by a rest periodperiod

• 1. Isokinetic - Exercises that involves 1. Isokinetic - Exercises that involves muscular strength, endurance, muscular strength, endurance, flexibility. This has resistance flexibility. This has resistance through the entire range of motion. through the entire range of motion. Ex. Push/pull against aEx. Push/pull against a hydraulic hydraulic lever of certain equipment – nautilus. lever of certain equipment – nautilus. – Advantages - good for injuries, Advantages - good for injuries,

minimumal soreness, good for rehab.minimumal soreness, good for rehab.– Disadvantage – expensive, mostly found Disadvantage – expensive, mostly found

in gymsin gyms

• 2. Isotonic – involves muscular 2. Isotonic – involves muscular contraction with movement. Develop contraction with movement. Develop strength and flexibility through strength and flexibility through repeated movement through lifting repeated movement through lifting weights using the whole range of weights using the whole range of motion.motion.– Example free weights, push ups, pull-Example free weights, push ups, pull-

upsups

• Isometric – involves muscular Isometric – involves muscular strength with little or no movement strength with little or no movement of a body part. You use muscle of a body part. You use muscle tension to build strength.tension to build strength.– Example – pushing palms Example – pushing palms

together/against a door frame, wall sits, together/against a door frame, wall sits, planksplanks

Muscular EnduranceMuscular Endurance

• When muscles are able to use When muscles are able to use maximum amount of prolonged or maximum amount of prolonged or repetitive exertion against a force.repetitive exertion against a force.

– Examples – washing windows, shoveling Examples – washing windows, shoveling snow, long exercise like running, tri - snow, long exercise like running, tri - athletes, ultra athletes - ironman'sathletes, ultra athletes - ironman's

• Is developed in the musclesIs developed in the muscles

• F- 3 times a weekF- 3 times a week

• I – TPR I – TPR

• T- Lean muscle – low weights high reps T- Lean muscle – low weights high reps or long distance – increasing mileage or long distance – increasing mileage

• T- Three Iso’s/ aerobic activities - T- Three Iso’s/ aerobic activities - running, bikingrunning, biking

• As you exercise your muscle fibers As you exercise your muscle fibers will become thicker and able to do will become thicker and able to do more work. Repeating the same more work. Repeating the same amount of exercise causes the amount of exercise causes the muscles to reach their limit or muscles to reach their limit or plateau. In order to keep improving plateau. In order to keep improving you will need to increase the weight you will need to increase the weight and change your workout.and change your workout.

4 Essentials for muscle 4 Essentials for muscle developmentdevelopment

• 1. 1. ExerciseExercise – Isometric, Isotonic, – Isometric, Isotonic, Isokinetic – aerobic/ anaerobicIsokinetic – aerobic/ anaerobic

• 2. 2. RestRest – 24 hours minimum – 24 hours minimum• 3. 3. ProteinProtein – 15% caloric intake– 15% caloric intake• 4. 4. TestosteroneTestosterone – male hormone – male hormone

– Steroids – synthetic testosteroneSteroids – synthetic testosterone– Anabolic – muscle building qualities Anabolic – muscle building qualities – Androgenic – alters the sex characteristicsAndrogenic – alters the sex characteristics

• Atrophy – wasting away/ Atrophy – wasting away/ deteriorating of muscledeteriorating of muscle

• Hypertrophy – gaining of muscleHypertrophy – gaining of muscle

• 6 weeks to develop6 weeks to develop

• 2 weeks to lose2 weeks to lose

Muscle energy systemsMuscle energy systems

• Slow twitch FibersSlow twitch Fibers– Type IType I– Long Lasting activitiesLong Lasting activities– AerobicAerobic– Oxygen fuelOxygen fuel– Fat burning Fat burning – Adipose Fat - 40 minutes or longerAdipose Fat - 40 minutes or longer

Muscle energy systemMuscle energy system

• Fast TwitchFast Twitch – Type II A Type II A Type II BType II B– Quick 1 minute or lessQuick 1 minute or less very quick 6 very quick 6

sec. or sec. or lessless– AnaerobicAnaerobic very anaerobicvery anaerobic– ATPATP CPCP Glycogen/muscle Glycogen/muscle

sugarsugar– Lactic AcidLactic Acid

Body CompositionBody Composition

• Is the ratio of lean body tissue to Is the ratio of lean body tissue to body fatbody fat

• 1-3 Americans are overweight1-3 Americans are overweight

• Underweight – 10% under recommended Underweight – 10% under recommended body weight for heightbody weight for height

• Overweight – 5 – 10% over recommended Overweight – 5 – 10% over recommended body weight - excess body fatbody weight - excess body fat

• Obese – 20% over recommended weightObese – 20% over recommended weight

• Adipose – is the fat under your skin – Adipose – is the fat under your skin – brown/yellowish fatbrown/yellowish fat– We need a certain amount of fat in our diet to We need a certain amount of fat in our diet to

survive.survive.• 1.energy1.energy 2. Stores vitamins A,D,E,K2. Stores vitamins A,D,E,K

• 3. Insulation3. Insulation 4. Protects and cushions 4. Protects and cushions bones/organsbones/organs

Different ways to measure Different ways to measure

• 1. Skin Calipers- pinch adipose under 1. Skin Calipers- pinch adipose under the skin in 7 spots of the body and the skin in 7 spots of the body and plug the numbers into a formulaplug the numbers into a formula

• 2. Hydrostatic weighing – underwater 2. Hydrostatic weighing – underwater weighing – measures the weighing – measures the displacement of the water.displacement of the water.

• 3. BMI – Body mass index – relation of 3. BMI – Body mass index – relation of weight and heightweight and height

•Skewed because muscle weighs more than fatSkewed because muscle weighs more than fat

• Body fat is affected by ageBody fat is affected by age– The older you are the more your body The older you are the more your body

hangs on to the fat – not as active, hangs on to the fat – not as active, flexibility goes, still eat like we used toflexibility goes, still eat like we used to

– Women have more body fat than men –Women have more body fat than men –– Men 15%Men 15%– Women 22%Women 22%

• WE need at least 4-9 % body fat to WE need at least 4-9 % body fat to maintain body functions (less is okay maintain body functions (less is okay if you eat right and exercise if you eat right and exercise appropriately)appropriately)

Terms you should knowTerms you should know

• Atrophy – wasting away of muscle – if you Atrophy – wasting away of muscle – if you don’t use you losedon’t use you lose

• Hypertrophy – the gaining of muscleHypertrophy – the gaining of muscle• Hypokinetic – disease from lack of exerciseHypokinetic – disease from lack of exercise• Basal Metabolism – absolute minimum Basal Metabolism – absolute minimum

amount of energy required to maintain amount of energy required to maintain your life process in the body.your life process in the body.

• Metabolic rate – is the amount of calories Metabolic rate – is the amount of calories your body burns while at rest. It increases your body burns while at rest. It increases if you exerciseif you exercise

Caloric intakeCaloric intake

• Calorie -Energy from food – we must eat Calorie -Energy from food – we must eat to survive and the amount you eat to survive and the amount you eat depends on wt and activitydepends on wt and activity

• 12 X weight – sedentary none to 112 X weight – sedentary none to 1

• 15 X weight – light exercise1-2 days15 X weight – light exercise1-2 days

• 20 X weight – moderate exercise 3-5 days20 X weight – moderate exercise 3-5 days

• 25 X weight – heavy exercise 6-7 days25 X weight – heavy exercise 6-7 days

• 1 pound of fat = 3500 calories1 pound of fat = 3500 calories

• To lose 1 pound a week you need to To lose 1 pound a week you need to cut back 500 calories a day or cut back 500 calories a day or increase your work out by 500 increase your work out by 500 calories.calories.

3 Body Types3 Body Types

• 1. Ectomorph – Lean body type – no curves 1. Ectomorph – Lean body type – no curves no excess fatno excess fat

• 2. Mesomorph – Muscular looking naturally2. Mesomorph – Muscular looking naturally

• 3. Endomorph – Chubby, Flabby, Has natural 3. Endomorph – Chubby, Flabby, Has natural curves.curves.

• Each body type can be healthy and Each body type can be healthy and unhealthy depending on their lifestyle and unhealthy depending on their lifestyle and what they eat and how they exercise.what they eat and how they exercise.

What are you….What are you….

• AN AppleAN Apple

•OROR

• A PearA Pear

• Apple is dangerous because you are Apple is dangerous because you are carrying your excess body fat by carrying your excess body fat by your organs. This gives you greater your organs. This gives you greater chance of a Heart attack, stroke, chance of a Heart attack, stroke, high blood pressure, high cholesterolhigh blood pressure, high cholesterol

• Pear carries the fat lower on the Pear carries the fat lower on the body away from the important body away from the important organs.organs.

What is your waistline??What is your waistline??

• Men – 35 inchesMen – 35 inches

• Women 32.5 inchesWomen 32.5 inches

Homework for 3-8-11Homework for 3-8-11

• Read pages 139-148 Read pages 139-148

• Answer questions in Study notes for Answer questions in Study notes for sections 3 & 4sections 3 & 4

Assignment 10-19-10Assignment 10-19-10

•Read pages 139-145 – Exercising Read pages 139-145 – Exercising the safe way and answer the the safe way and answer the study note questions in the study note questions in the packet over section 3packet over section 3

•Page 145 questions # 2-7Page 145 questions # 2-7•Page 150 questions # 15-1Page 150 questions # 15-188

Assignment for Tuesday 10 – 7 Assignment for Tuesday 10 – 7 -08-08

• Questions #2, 4-6, and 8 on page Questions #2, 4-6, and 8 on page 145145

• Questions # 1-7 page 148Questions # 1-7 page 148

• Remember that your personal Remember that your personal Fitness plan is due tomorrow.Fitness plan is due tomorrow.