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What is Physical Fitness?
Physical Fitness (P.F.) is a physical state that helps us look good, feel good, and do our best
P.F. helps us:
1) do our daily work with energy to spare
2) increase our stamina and endurance
3) cope with stress
4) lead to increase chance of success in whatever you pursue
5) have a healthier and more enjoyable life
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Physical Fitness Influences:
our mindmental alertnessemotional stability
"Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity.“
~John F. Kennedy
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Physical Fitness is influenced by:
1) age2) sex3) heredity4) personal habits5) exercise habits6) eating habits
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Benefits of Physical Activity
Increases in strength and enduranceReduces Premature DeathHelps Control WeightReduces risk of heart disease, high blood
pressure, colon cancerReduces depression and anxietyPromotes psychological well-beingDecreases national health care costsPromotes psychological well-being
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Resting Heart Rate
Resting heart rate: should be monitored during a “resting” state. For example, while sitting, lying down, etc. It should be taken on the neck or wrist (left side—on the heart side) using your index and middle finger.
FYI: Normally well conditioned athletes have lower resting heart rates than sedentary people due to more efficient hearts
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Resting Heart Rates
This count tells you how many times your heart is beating when you are at rest - sitting NOT exerting yourself.
There are two common places to take your pulse:
On your carotid artery (on the side of your neck)On your radial artery (on your wrist)
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Maximum Heart Rate
Your true MHR is the highest pulse rate you can attain during all-out effort. Remember, this number is an estimate.
To calculate: subtract your age from 220
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Target Heart Rate
Target Heart Rate: this is the heart rate that is recommended to exercise at to burn the most fat.
To calculate:220- AGE= maximum heart rate
Target Heart mate = 60-80% of the maximum heart rate
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Body Types
It is important for you to know why you appear as you do. People have different body types due to the specific genetic makeup they inherited from their parents and grandparents. Body types describe differences in individuals. Your body type is called your SOMATOTYPE.
It is important to be realistic about how you expect your bodyto look based on the SOMATOTYPE you have been given.
Although you may not like what you have genetically inherited, you need to remember that it will have certain limiting factors for you. You do have the ability to make decisions that can make positive changes to your body.
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TRAINING PRINCIPLES…
Before you learn about training principles, it is important that you understand the general muscles that are involved with most workout plans.
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Training Principles:
How you do your exercises is as important as what exercises you do. Effective training is based on the F.I.T.T. Formula:
Frequency
Intensity
Time
Type
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F.I.T. T.
1) Frequency:this is how often you exercise. You should
workout 3-5 times a week with one or two days between sessions. Frequency of your workout often depends on your goals and the type of activity you do. To maintain your fitness level, you need to train at least Three times per week.
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F.I.T.T.
2) Intensitythis is how hard you work and is measured by
heart rate. Use your target heart rate as a guideline to structure your workout intensity.
Doing too much too soon is harmful and can cause chronically sore muscles.
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F.I.T.T.
3) Time Slowly build up the amount of time you spend
doing aerobic activityWorkout for a minimal of 20 to 30 minutes in
order to achieve an adequate training effect. Longer more intense workouts may provide more noticeable results.
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Aerobic Activities
Any activity that uses large muscle groups, is rhythmic in nature and needs a steady supply of oxygen. Aerobic activities are longer, low intensity activities. Examples include swimming, running, dancing, biking, low impact aerobics, speed walking, cross country skiing
FYI… Low impact means that there is a minimal amount of bouncing around and avoid putting unnecessary strain on the joints--one foot is always on the ground
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Anaerobic Activity
This includes short bursts of activity in which the muscles work so hard that they produce energy without using oxygen.
The activity is performed at a pace which uses oxygen faster than the body can replace it. Example: 100 meter sprint, lifting weights
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The 3 Components of Training
There are three phases that should be included in all workouts:1) Warm-up--a light jog and a few stretches
prevents injuries2) Training period--minimum of 20 minutes3) Cool down-- walking, stretches, some light
exercises--heart rate should be below 100
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Training for Muscular Strength and Endurance
Training for general muscular conditioning should be done with a moderate amount of repetitions and minimum resistance
Training for muscular strength (DEVELOP MUSCLES)= high resistance and low repetition
Training for muscular endurance (TONE MUSCLES) = low resistance and very high number of repetitions
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Cross Training
Most people find it useful to use several different types of exercise to vary their routine.
Cross-train by choosing alternative activities that work different muscle groups. By working different muscles and joints with different activities, you can gain more benefit from your sessions while avoiding repeated strain.
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Fitness is a way of Life…
An important point to consider as you begin fitness training, is to establish the proper behavior patterns and techniques. If you lay a firm foundation for fitness, it will stay with you for the rest of your life.
Motivation is what gets you started. Habit is what keeps you going ~Jim Ryun