YOUR BODY & EXERCISE

1. YOUR BODY & EXERCISE PAF30FA Mrs. Price

2. Principles of Fitness, Health and Wellness Concepts Define Physical Fitness: - the improved physiological state that leads to improved health and longevity What do you suppose the 3 primary categories of fitness are????

3. 1) Cardiorespiratory Capacity Described as; Respiration – take in oxygen Circulation – deliver it to cells Bioenergetics – create energy in cells Activity - muscles do physical work CARDIORESPIRATORY SYSTEM = A) Cardiovascular system + b) Respiratory system

4. A) Cardiovascular System Cardiovascular System is composed of: • Heart • Arteries • Veins Function: transport oxygenated blood to the body for energy production

6. What reaction does your cv system have when you start to exercise??????

7. B) Respiratory System • Respiratory System is composed: • Lungs • Mouth • Airways • Function: draw oxygen into the lung and rid carbon dioxide

8. What reactions does your respiratory system have at the onset of exercise?

10. Long term benefits of cardiorespiratory training include; - decreased resting heart rate - decreased risk of cardiovascular disease - improved endurance - improved cardiac efficiency What cardiovascular training do you expect to participate in this semester?

11. Guidelines for Cardiorespiratory Training; F(requency): 4 – 7 days a week I(ntensity): 60 – 80% MHR T(ime): 30 – 60 minutes T(ype): running, swimming, biking, dancing, etc…

12. HR Calculations To Calculate M (maximum) HR: 220 – age = MHR Therefore, Sally’s MHR 220 – 30 years old = 190 bpm To Calculate Intensity W (working) HR: MHR (intensity) = WHR Therefore, Sally’s WHR at 80% is 190 (.80) = WHR 152 bpm – WHR How do you calculate R(resting) HR?

13. 2) Muscular Capacity Described as; The ability to exert force by converting chemical energy into mechanical energy • Humans have over 600 muscles • Muscles communicate with the spinal cord and brain via nerves • Messages are sent from the brain to tiny protein fibers in muscles in order to produce motion

14. Adaptation to Training • Muscles are very adaptive • Can increase in strength and endurance • Muscular Strength: The maximum amount of force that a muscles can generate • Muscular Endurance: The ability of a muscle to repeatedly exert force over a period of time.

15. Training Muscular Capacity Capacity increases when you resistance train because; • Muscle fiber size increases • Muscle contractile strength increase • Muscles have improved coordination • Tendon, ligament, and tendon strength improves

16. Some benefits of training muscular capacity include; • Helps prevent osteoporosis • Improves strength for cardiorespiratory exercise • Improves sport performance • Reduces loss of muscle mass due to aging and inactivity • Makes every day activities easier • Improves core strength and posture

17. Guidelines for Muscular Capacity Training; F(requency): 2 – 4 days a week I(ntensity): Strength: Few reps & high load Endurance: High reps & low load T(ime): 15 – 60 minutes (depends on goals) T(ype): free-weights, push ups, weight machines, crunches, etc…

18. 3) Flexibility Described as; A measure of the range of motion (ROM) around a joint or series of joints Benefits of flexibility training; • Reduces stress in exercising muscles • Assists with posture • Reduces risk of injury during exercise • Improves performances

19. Flexibility Techniques Static Stretching • Taking a joint through a particular range of motion (stationary) • Hold 20 seconds / repeat 3 times with 20 seconds rest Dynamic Stretching • Taking a joint through a full range of motion (in motion) • Excellent pre-cardio

20. Guidelines for Flexibility; F(requency): 7 days a week I(ntensity): slight tension T(ime): 5 – 10 minutes T(ype): Static & Dynamic