4 Elements of Fitness

1. Cardiovascular – Circulatory system comprising of heart & blood vessels which carries nutrients to tissue

2. Flexibility – The range of motion around a joint

3. Strength - Power to carry out demanding tasks

4. Endurance – The ability to exert yourself for a long period of time.

FITT FormulaFITT Formula

FrequencyFrequency – 2 x 3 times per week.– 2 x 3 times per week.

IntensityIntensity – How hard you work out. You should work – How hard you work out. You should work out in your Target Heart Rate Zoneout in your Target Heart Rate Zone

TimeTime - 25-30 minutes – some people need more- 25-30 minutes – some people need more. .

TypeType – Use a variety of workouts and time– Use a variety of workouts and time. .

The Muscular System

• Cardic/Smooth – form the heart walls, while smooth muscle tissue is found in the walls of internal organs such as the stomach and the blood vessels. Both are involuntarily.

• Skeletal – Skeletal muscles move and support the skeleton. They make up fifty percent of your body weight. There are 640 individually named skeletal muscles. A skeletal muscle links two bones across its connecting joint. When these muscles contract or shorten, your bone moves. Muscles are arranged in layers over the bones. Those nearest to the skin are called superficial muscles. Those closest to the inside of the body are called deep muscles. Skeletal muscles are voluntary muscles. These are muscles that we can consciously control.

Major Joint MovementMajor Joint Movement• AbductionAbduction – moving away from the mid- – moving away from the mid-

line – line – Ex. Leg abductionEx. Leg abduction• AdductionAdduction – moving towards the mid-line – moving towards the mid-line• Ex. Leg adductionEx. Leg adduction• FlexionFlexion – Decreasing the angle between – Decreasing the angle between

two structurestwo structures• Ex. Standing barbell curlEx. Standing barbell curl• ExtensionExtension – Increasing the angle between – Increasing the angle between

two structurestwo structures• Ex. Downward motion of barbell curlEx. Downward motion of barbell curl• Hyperextension – Hyperextension – Extending a joint Extending a joint

beyond its normal anatomical positionbeyond its normal anatomical position

TermsTerms IsometricIsometric – Contracting a muscle without – Contracting a muscle without

significant movementsignificant movement IsotonicIsotonic – Muscle contraction with movement – Muscle contraction with movement

against a natural resistanceagainst a natural resistance ConcentricConcentric – A muscle contraction resulting in – A muscle contraction resulting in

its shortingits shorting EccentricEccentric – The contraction of a muscle during – The contraction of a muscle during

its lengtheningits lengthening AgonistAgonist – A muscle that causes motion – A muscle that causes motion AntagonisticAntagonistic - A muscle that moves the joint - A muscle that moves the joint

opposite to the movement produced by the opposite to the movement produced by the agonistagonist

Stabilizers vs. MobilizersStabilizers vs. Mobilizers

MobilizersMobilizers – – TThe muscle primarily responsible for the he muscle primarily responsible for the movement (movement (ex. Moving the biceps during a biceps curl)ex. Moving the biceps during a biceps curl)

StabilizerStabilizer – – Muscles whose prime purpose in the body Muscles whose prime purpose in the body or in a given movement is to maintain the stability so that the or in a given movement is to maintain the stability so that the effective movement can be performed by the mobilizing effective movement can be performed by the mobilizing musclesmuscles..

((ex. In a standing barbell curl the rotator cuff muscles stabilize and align ex. In a standing barbell curl the rotator cuff muscles stabilize and align the shoulder joint, and the abs maintain the alignment of the spine, the shoulder joint, and the abs maintain the alignment of the spine,

while the biceps perform the isotonic contractionwhile the biceps perform the isotonic contraction ) )

Strength Training Strength Training GuidelinesGuidelines

Allow time for a proper warm-upAllow time for a proper warm-up Use compound muscle groups before isolationUse compound muscle groups before isolation Use good formUse good form Learn the difference between good and bad painLearn the difference between good and bad pain Use full range of motionUse full range of motion Breathe consistently and avoid holding your breath. Breathe consistently and avoid holding your breath. Timing – One second exertion, three seconds negative, one second Timing – One second exertion, three seconds negative, one second

restrest Breath out during exertion Breath out during exertion Always use a spotterAlways use a spotter Rack your weight Rack your weight

Benefits of Strength Benefits of Strength Training for WomenTraining for Women

1) Increased Metabolic Rate-1) Increased Metabolic Rate- adding muscle increases our adding muscle increases our metabolism naturally.metabolism naturally.

2) Increasing and Restoring Bone Density-2) Increasing and Restoring Bone Density- prevent and fight prevent and fight osteoporosis by building strong bones.osteoporosis by building strong bones.

3) Increased Lean Muscle Mass-3) Increased Lean Muscle Mass- each pound of lean muscle mass each pound of lean muscle mass burns 35-50 calories per day.burns 35-50 calories per day.

4) Injury Prevention-4) Injury Prevention- a solid foundation strengthens our bones, a solid foundation strengthens our bones, ligaments, and tendons.ligaments, and tendons.

5) Improved Balance-5) Improved Balance- strong leg and core muscles help stabilize us. strong leg and core muscles help stabilize us.

Benefits of Strength Benefits of Strength Training for WomenTraining for Women

6)6) Decreased Risk of Coronary Disease-Decreased Risk of Coronary Disease- strength training can reduce blood strength training can reduce blood pressure and cholesterol levels.pressure and cholesterol levels.

7) Aids Rehabilitation and Recovery-7) Aids Rehabilitation and Recovery- the best way to strengthen and the best way to strengthen and recover from an injury is to slowly build your strength around the injured area.recover from an injury is to slowly build your strength around the injured area.

8) Enhanced Performance in Sports and Life In General-8) Enhanced Performance in Sports and Life In General- climbing stairs, climbing stairs, carrying the kids, or walking with your spouse becomes more enjoyable.carrying the kids, or walking with your spouse becomes more enjoyable.

9) Aging Gracefully-9) Aging Gracefully- strong muscles build a strong body. Strength training strong muscles build a strong body. Strength training and fitness can help keep aging bodies in well-working condition.and fitness can help keep aging bodies in well-working condition.

10) Feeling Better and Looking Better-10) Feeling Better and Looking Better- strength training reduces overall strength training reduces overall body fat, it tones our muscles and it builds confidence.body fat, it tones our muscles and it builds confidence.

WORRIED?? Many women shy away from

weight training because they fear that they'll end up looking like a muscular bodybuilder. This is physiologically impossible, since women lack the high levels of testosterone needed to "bulk up." Rather than looking too muscular, you will become lean and toned. The muscle that you'll build will burn far more calories than the fat you're currently carrying around, which will result in your body becoming a calorie burning machine - even at rest.

STRETCHING Static – Static stretching is slowly elongating the

muscle through its full range of motion, then holding it at a position where it is at full extension (but without pain). The stretch is held for 15 to 30 seconds

PNF (Proprioceptive Neuromusclar Facilitation) – involves a partner, uses specific technique to stimulate muscles and tendons for increasing rage of motion.

Ballistic - incorporates mild bounces in a static stretch – DO NOT USE!!

Mobilization – stretches that use a full range of movement around the joint

Lack of Flexibility?Lack of Flexibility?

Reduced freedom of movementReduced freedom of movement Increased risk of muscles tension Increased risk of muscles tension

and injuryand injury Significant factor in postural Significant factor in postural

compensation/back paincompensation/back pain

Benefits of StretchingBenefits of Stretching

Stretching increases flexibility.Stretching increases flexibility. Flexible muscles can Flexible muscles can improve your daily performance. Tasks such as lifting improve your daily performance. Tasks such as lifting packages, bending to tie your shoes or hurrying to catch a packages, bending to tie your shoes or hurrying to catch a bus become easier and less tiring. bus become easier and less tiring.

Stretching improves range of motion of your joints.Stretching improves range of motion of your joints. Good range of motion keeps you in better balance, which Good range of motion keeps you in better balance, which will help keep you mobile and less prone to injury from falls will help keep you mobile and less prone to injury from falls — especially as you age. — especially as you age.

Stretching improves circulation.Stretching improves circulation. Stretching increases Stretching increases blood flow to your muscles. Improved circulation can speed blood flow to your muscles. Improved circulation can speed recovery after muscle injuries. recovery after muscle injuries.

Stretching promotes better posture.Stretching promotes better posture. Frequent stretching Frequent stretching keeps your muscles from getting tight, allowing you to keeps your muscles from getting tight, allowing you to maintain proper posture and minimize aches and pains. maintain proper posture and minimize aches and pains.

Stretching can relieve stress.Stretching can relieve stress. Stretching relaxes the Stretching relaxes the tense muscles that often accompany stress. tense muscles that often accompany stress.

Stretching may help prevent injury.Stretching may help prevent injury. Preparing your Preparing your muscles and joints for activity can protect you from injury, muscles and joints for activity can protect you from injury, especially if your muscles or joints are tightespecially if your muscles or joints are tight

Ready, Set, STRETCHReady, Set, STRETCH

Target major muscle groups.Target major muscle groups. When you're stretching, focus on your calves, When you're stretching, focus on your calves, thighs, hips, lower back, neck and shoulders. Also stretch muscles and joints that thighs, hips, lower back, neck and shoulders. Also stretch muscles and joints that you routinely use at work or play. you routinely use at work or play.

Warm up first.Warm up first. Stretching muscles when they're cold increases your risk of Stretching muscles when they're cold increases your risk of injury, including pulled muscles. Warm up by walking while gently pumping your injury, including pulled muscles. Warm up by walking while gently pumping your arms, or do a favorite exercise at low intensity for five minutes. Better yet, arms, or do a favorite exercise at low intensity for five minutes. Better yet, stretch after you exercise — when your muscles are warm and more receptive to stretch after you exercise — when your muscles are warm and more receptive to stretching.stretching.

One caveat: If you plan to stretch only after your workout, increase the intensity One caveat: If you plan to stretch only after your workout, increase the intensity of the activity more slowly than you would if you had stretched your muscles of the activity more slowly than you would if you had stretched your muscles before exercising.before exercising.

Hold each stretch for at least 30 seconds.Hold each stretch for at least 30 seconds. It takes time to lengthen tissues It takes time to lengthen tissues safely. Hold your stretches for at least 30 seconds — and up to 60 seconds for a safely. Hold your stretches for at least 30 seconds — and up to 60 seconds for a really tight muscle or problem area. That can seem like a long time, so keep an really tight muscle or problem area. That can seem like a long time, so keep an eye on the clock or your watch. Then repeat the stretch on the other side. For eye on the clock or your watch. Then repeat the stretch on the other side. For most muscle groups, a single stretch is often enough if you hold it long enough. most muscle groups, a single stretch is often enough if you hold it long enough.

Don't bounce.Don't bounce. Bouncing as you stretch can cause small tears in the muscle. Bouncing as you stretch can cause small tears in the muscle. These tears leave scar tissue as the muscle heals, which tightens the muscle These tears leave scar tissue as the muscle heals, which tightens the muscle even further — making you less flexible and more prone to pain. even further — making you less flexible and more prone to pain.

Focus on a pain-free stretch.Focus on a pain-free stretch. Expect to feel tension while you're stretching. If Expect to feel tension while you're stretching. If it hurts, you've gone too far. Back off to the point where you don't feel any pain, it hurts, you've gone too far. Back off to the point where you don't feel any pain, then hold the stretch. then hold the stretch.

Relax and breathe freely.Relax and breathe freely. Don't hold your breath while you're stretching. Don't hold your breath while you're stretching.

Benefits of ExerciseBenefits of Exercise Exercise improves your mood.Exercise improves your mood. Exercise combats chronic Exercise combats chronic

diseases.diseases. Exercise helps you manage your Exercise helps you manage your

weight.weight. Exercise strengthens your heart Exercise strengthens your heart

and lungsand lungs Exercise promotes better sleep.Exercise promotes better sleep. Exercise can be — gasp — fun!Exercise can be — gasp — fun!

Body Mass IndexBody Mass Index

Measure your height in inches without shoesMeasure your height in inches without shoes Measure your weight without shoesMeasure your weight without shoes Use the BMI index chart to determine your Use the BMI index chart to determine your

BMIBMI

BMI Categories: BMI Categories:

Underweight = <18.5 Underweight = <18.5

Normal weight = 18.5-24.9 Normal weight = 18.5-24.9

Overweight = 25-29.9 Overweight = 25-29.9

Obesity = BMI of 30 or greater Obesity = BMI of 30 or greater

Target Heart RateTarget Heart Rate

Directions for calculating the target heart rate range:Directions for calculating the target heart rate range:First find your resting heart rate – Do this by taking your pulse for First find your resting heart rate – Do this by taking your pulse for ten seconds and timings that number by six. ten seconds and timings that number by six. Pulse(10secs) ______x6= Resting Heart Rate (RHR)=_________Pulse(10secs) ______x6= Resting Heart Rate (RHR)=_________Subtract your age from 220 ( this number estimates your Subtract your age from 220 ( this number estimates your maximum heart rate)maximum heart rate)Subtract your resting heart rate from the answer in step 1.Subtract your resting heart rate from the answer in step 1.Multiply the answer in step 2 by 60% (.60)Multiply the answer in step 2 by 60% (.60)Add your resting heart rate to the answer in step 3. This is your Add your resting heart rate to the answer in step 3. This is your low-end number in the target heart rate range.low-end number in the target heart rate range.To find your high-end number in the range, substitute 85% (.85)To find your high-end number in the range, substitute 85% (.85)Complete step 4 with your new answerComplete step 4 with your new answerYou know have a range from low 60% to high 85%You know have a range from low 60% to high 85%

220220- ( ) age- ( ) age= ( ) Maximum heart rate= ( ) Maximum heart rate- ( ) RHR- ( ) RHR__________________________________________= ( ) = ( ) X 0.6X 0.6____________________________________________= ( ) = ( ) + ( ) RHR + ( ) RHR __________________________________________= ( ) Low end of the target = ( ) Low end of the target

heart rate rangeheart rate range

Low HR / 6=_________Low HR / 6=_________

220220- ( ) age- ( ) age= ( ) Maximum heart rate= ( ) Maximum heart rate- ( ) RHR- ( ) RHR__________________________________________= ( ) = ( ) X 0.85X 0.85____________________________________________= ( ) = ( ) + ( ) RHR + ( ) RHR __________________________________________= ( ) High end of the target = ( ) High end of the target

heart rate rangeheart rate range

High HR / 6 = _________High HR / 6 = _________

Low End High EndLow End High End