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Fitness and Sports Medicine

Fitness and Sports Medicine. Matthew 11:28-30. What is fitness?. The ability of the whole body to work together to the highest level possible Cardiovascular, muscular strength, flexibility, fat vs. lean relationship. Cardiovascular Fitness.

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Fitness and Sports Medicine

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  1. Fitness and Sports Medicine Matthew 11:28-30

  2. What is fitness? • The ability of the whole body to work together to the highest level possible • Cardiovascular, muscular strength, flexibility, fat vs. lean relationship

  3. Cardiovascular Fitness • The most important measure of your fitness is the condition of your heart • The heart pumps non-stop, but to make a healthy heart it needs exercise to make it stronger • Measurements: • Resting pulse rate: the beats of your heart at rest • With frequent exercise, your resting pulse will decrease, meaning your heart won’t have to work as much • With exercise your cardiac output (blood volume per minute) and stroke volume (blood volume per stroke) increase

  4. How Fit are You? • It is not how much you weigh! Muscle weighs more than fat. Your weight is not as important as your percentage of body fat. • Things to examine to measure your fitness level: • Body Image, how do you look in the mirror? • Fat-skin fold test • Body composition – range for your height and size • Flexibility • Resting Heart Rate

  5. Skill Related vs. Health Related Fitness • Before getting involved in a fitness program, distinguish what type of fitness is important to you • Health Fitness focuses on development of good health • Skill-related focuses on a particular skill set (sport)

  6. Exercise Programs • Aerobic vs. Anaerobic • Aerobic requires more oxygen use than normal (running) • Important for improved cardiovascular health and weight loss • Anaerobic is short bursts of energy with out oxygen (weight lifting) • Important for muscular strength

  7. Exercise Programs • Progression, as you train you will begin to had weight/reps/time • Don’t overdue it! Start with low weights/reps/times and build gradually over time • Specificity, train one particular area for development • Want to improve jumping ability • Remember, if you are too specific, your overall all fitness level may drop • Cross Training, varying your training routine

  8. Exercise Programs • Identify your goals • Strength, speed, looks? • Train to meet those goals

  9. Components of an Exercise Program • Intensity – at what heart rate do I want to train • Attempt to train at 60-80% of your maximum heart rate • 220 – your age= maximum heart rate (multiply by .60 or .80) • Duration – how long should will I work out for • 15- 60 minutes, based on intensity • Frequency – How often should I work out? • At least 3 days a week • Motivation – How can I stay committed to train?

  10. Components of an Exercise Program • Warm-up and Warm-down • Make sure to start session by getting body temperature up • Does not require stretching, but start with a walk, then a jog to insure the blood is flowing • When done with session, stretch. This will help muscles heal, relieve some discomfort, and make it easier to work out at you next session

  11. Components of an Exercise Program • Sleep is a necessary for your body to function • You sleep in 60-90 minute cycles • Stage I: just fallen asleep, easily awaken • Stage II: eyes roll, still easily awaken • Stage III: Deep calm sleep, brain waves slow, muscles relax, heart slows, temp drops • Stage IV: deepest sleep, may not awaken with loud sound • REM: (rapid eye movement) eyes dart, dreaming takes place, body is almost paralyzed • The cycle then repeats • Your body needs to experience all of these phases

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