FITNESSFITNESS

Physical Fitness-Physical Fitness- the ability to carry the ability to carryout daily tasks easily and haveout daily tasks easily and haveenough energy to respond toenough energy to respond to

unexpected demandsunexpected demands

11

FITNESS COMPONENTSFITNESS COMPONENTSHealth RelatedHealth Related

FlexibilityFlexibility-ability to use your joints through full-ability to use your joints through fullrange of motion.range of motion.

Cardiovascular Endurance-Cardiovascular Endurance- the ability to exercise the ability to exerciseyour entire body for long periods of time.your entire body for long periods of time.

Muscular Strength-Muscular Strength- the amount of force you the amount of force youmuscles can produce.muscles can produce.

Muscular Endurance-Muscular Endurance- the ability to use you the ability to use youmuscles many times without tiring.muscles many times without tiring.

Body Composition-Body Composition- the percentage of the total the percentage of the totalbody is made up of fat.body is made up of fat.

Female 18-24%Female 18-24%Male 9-15%Male 9-15% 2 32 3

BENEFITS of EXERCISEBENEFITS of EXERCISE

PHYSICALPHYSICAL–– life life

expectancyexpectancy–– Lean Lean bodybody

massmass–– Resistance to Resistance to

fatiguefatigue–– Cardiac Cardiac

functionfunction

PSYCHOLOGICALPSYCHOLOGICAL–– self imageself image––Improved qualityImproved quality

of lifeof life–– Energy levels Energy levels––Tension reliefTension relief–– Stress Stress

EndorphinsEndorphins““Runners HighRunners High””

Chemicals in the bring that:Chemicals in the bring that:––Supress Supress fatiguefatigue––Decrease painDecrease pain––Produce euphoriaProduce euphoria

Physically fit people experiencePhysically fit people experiencemilder physical responses and lessmilder physical responses and lessemotional distress than sedentaryemotional distress than sedentaryindividuals.individuals.

F.I.T.T. TheoryF.I.T.T. Theory

1. Frequency-How often1. Frequency-How often2. Intensity-How Hard2. Intensity-How Hard

(THR and overload principle)(THR and overload principle)

3. Time-How long3. Time-How long4. Type-what type of activity. Fun!4. Type-what type of activity. Fun!

Moderate to IntenseModerate to Intense ActivityActivity forfor 3030minutes a day!!minutes a day!!

Proper Technique for strengthProper Technique for strengthtraining exercisetraining exercise

Overload PrincipleOverload Principle-must call on-must call onunused muscle fibers. Exhaustunused muscle fibers. Exhaustyour muscle!your muscle!

Good Spotter!!Good Spotter!!Full Range of motion!Full Range of motion!Proper technique, slow and controlled!Proper technique, slow and controlled!Proper breathing!Proper breathing!

HEART RATESHEART RATESResting Heart Rate-Resting Heart Rate-heart rate at restheart rate at rest60-80.60-80.

Target Heart Rate-Target Heart Rate-heart rate duringheart rate duringphysical exercise 150-190.physical exercise 150-190.

Recovery Heart Rate-Recovery Heart Rate- how quickly aperson’s heart comes down after aphysical activity. 1, 3, 5 minute recoveries

3 Parts of Workout3 Parts of Workout

1.Warm-up1.Warm-up

2.Activity/Exercise2.Activity/Exercise

3. Cool-Down3. Cool-Down

TERMSTERMSAerobicAerobic--Nonstop, repetitive physical exercises thatNonstop, repetitive physical exercises thatincreases the breathing and heart rate.increases the breathing and heart rate.AnaerobicAnaerobic--intense physical activity which muscles use upintense physical activity which muscles use upmore oxygen than the blood can supply.more oxygen than the blood can supply.

Isometric-Isometric-exercise in which muscles contract withoutexercise in which muscles contract withoutmovement.movement.Isotonic-Isotonic-exercise in which muscle contract and relaxexercise in which muscle contract and relaxthrough full ROM.through full ROM.Isokinetic-Isokinetic-exercise in which muscle move through ROMexercise in which muscle move through ROMagainst resistance.against resistance.

BMI-BMI-internationally used index to show the body conditioninternationally used index to show the body conditionby checking the balance between height and weight. by checking the balance between height and weight.

NORMAL = 18.5 to 24.9NORMAL = 18.5 to 24.9

Flexibility and StretchingFlexibility and Stretching

Flexibility isFlexibility is extremely important forextremely important formaintaining the normal range ofmaintaining the normal range ofmotion (ROM) in the major joints ofmotion (ROM) in the major joints ofthe body.the body.

DoDo Not Not ““BOUNCEBOUNCE”” when stretching. when stretching.Use an Use an active/passice active/passice stretch (flexstretch (flexclaf claf while pulling toes)while pulling toes)

MEN/BOYSMEN/BOYS–– Larger Bodies andLarger Bodies and

overall muscles.overall muscles.

–– 1-2% stronger in1-2% stronger inthe upper body.the upper body.

–– Larger, Larger, stongerstongermore shapelymore shapely

muscles.muscles.

WOMEN/GIRLSWOMEN/GIRLS–– Equal to men in theEqual to men in the

lower body.lower body.

–– Lose inches, greaterLose inches, greaterstrength andstrength and

muscle definition.muscle definition.

ComponentsComponents of Fitnessof FitnessPrograms and how to MangePrograms and how to Mange

““Putting it all togetherPutting it all together””-20 minutes of-20 minutes of CardioCardio

-Major Muscle Groups 2-3 times per week-Major Muscle Groups 2-3 times per week-Stretch for 3-5-Stretch for 3-5 minutesminutes

-Enjoy it!!-Enjoy it!!

-Be-Be ConsistentConsistent, , Assess yourselfAssess yourself, and, and Stay HealthyStay Healthy!!!!

Skill-Related fitness componentsSkill-Related fitness components1. Agility1. Agility ––the ability to change the position ofthe ability to change the position of

your body quickly and to control your bodyyour body quickly and to control your body’’ssmovements.movements.

2. Balance 2. Balance ––the ability to keep an upright posturethe ability to keep an upright posturewhile standing still or moving.while standing still or moving.

3. Coordination 3. Coordination ––the ability to use your sensesthe ability to use your sensestogether with your body parts or to use two ortogether with your body parts or to use two ormore body parts together.more body parts together.

4. Power 4. Power ––the ability to perform a movement orthe ability to perform a movement orcover a distance in a short period of time.cover a distance in a short period of time.

5. Reaction 5. Reaction ––the amount of time it takes to movethe amount of time it takes to moveonce you realize the need to act.once you realize the need to act.

6. Speed 6. Speed ––the ability to perform a movement orthe ability to perform a movement orcover a distance in a short period of time.cover a distance in a short period of time.

3 basic body types

1. Ectomorph-small frame

2. Mesomorph-medium frame

3. Endomorph-large frame

Basic principles of exercise

1. Overload Principle!

2. Principle of Progression!

3. Principle of Specificity!

7 Major Muscle Groups

Chest

Back

Legs

Bicep

Tricep

Shoulder

Abs

Sets vs Reps!

Core

Vs

Auxiliary!