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HEALTH 9
FITNESS
Lesson Objectives and Goals
COMPREHEND CONCEPTS RELATED TO HEALTH PROMOTION (FITNESS) … TO ENHANCE HEALTH STANDARD 1ANALYZE THE INFLUENCE OF MEDIA AND TECHNOLOGY ON HEALTH BEHAVIORS (FITNESS)STANDARD 2DEMONSTRATE ABILITY TO USE GOAL SETTING SKILLS TO ENHANCE HEALTHSTANDARD 6DEMONSTRATE ABILITY TO PRACTICE HEALTH ENHANCING BEHAVIORS (FITNESS) AND AVOID HEALTH RELATED RISKSSTANDARD 7
Fitness Careers Name a job or career in Fitness …
Fitness Careers Personal Training Athletic Trainer Physical Therapy
Fitness Careers Gym Assistant Wellness Coordinator Health Club Manager
Where are job opportunities? Professional sports teams College athletic teams Private Clubs, health and fitness
companies In hospitals Yoga studios Clients homes
Can you name a fitness site to reference fitness information from?
Television
Magazines
Video
Media
Television
Media
FITNESS MAGAZINES
Twitter @MensFitness @HealthTips @Fit_Motivator @muscle_fitness @FLEX_Magazine
Variety … Personal Fitness
FITNESS VIDEO WORKOUTS
Sport Specific
ATHLETICS
Sport Specific (Volleyball)
COMPONENTS OF FITNESS
Muscular strength is defined as the ability of a muscle group to develop maximal contractile force against a resistance in a single contraction.
Muscular endurance is the ability of a muscle group to exert submaximal force for extended periods.
MUSCULAR STRENGTH MUSCULAR ENDURANCE
Muscular Strength What would be an example of an
exercise performing muscular strength? Name a sport that requires muscular
strength …
Bench Press
MUSCULAR STRENGTH
Muscular Strength Exercises like push-ups, squats, and pull-
ups will be difficult enough to build muscle. General rule of thumb for strength is 3 sets of 5 to 8 repetitions is good for building strength. Once you can do this without stopping, you can add weight to your regimen. The more weight you add, the more strength will increase.
Push Ups /Sit Ups
MUSCULAR ENDURANCE
NFL Combine
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Ability to move a body part through a full range of motion.
FLEXIBILITY
OSU Stretching Drills
Components of Fitness
Stretching for flexibility.
Flexibility means being able to move your joints and muscles through their full range of motion.
Flexibility Flexibility
Ohio State Football Team Stretch
Basic Components of Fitness Body
Composition- Ratio of body fat to lean tissue, including muscle, bone, water and connective tissue.
This is a process that requires being fully lowered into a water-filled tank for approx. 10 secs having expired all of the air out of your lungs
This technique is regarded as the ‘Gold standard’ way to measure body composition…
Hydrostatic Weighing (Underwater)
Hydrostatic Weighing
Body Composition (Skinfold Calipers)
The main sites measured are the abdomen, back of the arm, thigh, hip and back of the shoulder.
Skinfold Calipers
A handheld method that is actually one of the more reliable techniques. The practitioner uses hand held calipers that open and close to gently pinch fat tissue directly under the skin.
Body Composition
SKINFOLD CALIPERS
Body Composition
BIOELECTRICAL IMPEDENCE ANALYSIS (BIA)
Body Composition (Bod Pod) Egg shaped
capsule 1 minute System assesses
the amount of air that is displaced by your body.
Cardio Endurance
Endurance- Ability of the heart and lungs and blood vessels to send fuel and oxygen to the body’s tissues during long periods of vigorous activity.
Cardio EnduranceStationary Machines Running …
Cardio Endurance examples …Kick Boxing Swimming
Cardio Endurance Aerobic- Vigorous activity using oxygen … 20
minutes Anaerobic- Intense bursts of energy
Aerobic examples- Jogging, swimming, dancing etc.
Anaerobic examples- 100 meter dash, weight training
Resistance Training Isometric- Muscle tension to improve
muscular strength. Example: Make a muscle and hold it … Wrestlers (Tennis Ball) Isotonic- Muscle contraction with a
repeated movement. Example: Weights/ Push ups
Resistance TrainingPlank with stability ball Plank
Hand Grips … Stress Ball …
Resistance Training
Planning a Fitness Program Set Short Term Goals What are your range of interests? Activity Triangle
Benefits
Can help your reaction time…
Strengthens your heart!
Nervous System Circulatory System
Benefits
Lung Capacity increases …
Strengthens the body’s muscles and other moving parts …
Respiratory System Overall Fitness
Benefits from Fitness
Facts …
Exercise boosts brain power
Exercise let’s you eat more
Movement melts away stress
Basic Terms of Exercise Programs
Overload- Working the body harder than it is normally worked.
Increase …
1. 1. Reps
2. 2. Sets
3. 3. Exercises
Basic Terms of Exercise Program
Progression- Gradual increase in Overload
Basic Terms of Exercise program
Specificity-Particular exercise and activities, that improve particular areas of health related fitness
Warming Up and Cooling Down
Warm up- Prepares the muscles for the workout to come … Raises body temperature and stretches large muscles and helps prevent injuries.
Cool Down- Engaging in an activity to gradually decrease the activity.
Warm Up Cool Down
Frequency/ Intensity /Time/Type
FITT FORMULA
Frequency How often do you
workout during the week …
Studies say you should exercise 3 to 5 times per week …
Intensity How hard
someone work’s on the activity …
60 to 85 percent maximum heart rate usually …
Time How long do you
exercise?
Times can vary … Keep Frequency
in mind and types of exercise …
Type Which activities
you select …
Vary your activities
Target Heart Rate
Target Heart Range- Range your heart should be during exercise.
Normal resting Heart Rate is between 72-84 beats per minute.
Find Pulse count for 10 seconds … multiply by 6
Target Heart Range Resting Heart Rate
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220- Your age equals your Maximum Heart Rate
Maximum Heart Rate
Target Heart Rate Formula
1. Take pulse ( RHR)
2. Subtract age from 220 = Maximum HR
3. Subtract RHR from Max HR
4. Multiply by the Intensity used
5. Add the RHR 6. Target Heart
Range
Steps 1-2-3 Steps 4-5-6
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