Health-Related Components of Fitness Systems of the body Cardiovascular Fitness Flexibility Muscular Strength Muscular E

1. Physical Fitness:1. Perform daily tasks with vigor2. Reduce your risk of health problems related to lack of exercise3. Establish a fitness base for participation in a variety of physical activities Health-Related Components of Fitness Systems of the body Cardiovascular Fitness Flexibility Muscular Strength Muscular Endurance Body Composition Skill-Related Components of Fitness Sports and Games Coordination Agility Reaction Time Power Speed Balance

2. Risk Factors that Increase Factors for Disease : Stumbling blocks towards achieving physical fitness *Can Be Controlled Physical Inactivity Cigarette Smoking Obesity High Blood Pressure High Cholesterol High Stress Lifestyle *Can NOT be Controlled Age Gender Heredity

3. Exercise Guidelines for Adolescents Accumulation of 30-60 minutes or more of moderate intensity physical activity on most days Strive for 3 – 20 minute sessions of continuous moderate to vigorous activity per week 45-60 minutes a day of moderate intensity physical activity is recommended to prevent weight gain and facilitate weigh loss Participate in a variety of activities

4. The Activity Pyramid Moderate Activity should burn 150 calories of energy per day or 1,000 calories per week Spend Less Time Watching TV, Playing Video and Computer Games, just sitting 2-3 Times Per Week 1. Strength and Endurance: use weights & 2. Recreational Activities: Volleyball, tennis, gold, etc resistance exercises 3-5 Times Per Week 1. Aerobic Exercise: swim, 2. Flexibility Exercises: stretch, power walk, cycle, jog, etcgymnastics, yoga, etc Daily Activity Stay Active -- Keep Moving – Take extra steps

5. Physical Fitness Health Related Components

6. Cardiovascular Fitness(Cardio-respiratory) Ability of CIRCULATORY (heart, blood, blood vessels) and RESPIRATORY (lungs and air passages) to supply OXYGEN to the cells of the body during physical activity

7. Muscular Strength Ability of the muscles to generate the maximum amount of force for a single contraction – Lifting a heavy object is an example of using muscular strength

8. Muscular Endurance Ability of the muscle to perform repetitive contractions over a prolonged period of time Number of curl-ups you are able to do indicates your level of muscular endurance

9. Flexibility Ability to move a joint through a full range of motion without discomfort or pain

10. Body Composition Relative amount of body weight that is fat weight and lean weight ( tissue, bone and muscle)

11. Physical Fitness Skill Related Fitness

12. Agility The ability to start, stop and move the body quickly and in different directions. This is an important fitness quality for an athlete to possess. Sports such as soccer, racquetball, basketball and tennis require the ability to change direction while maintaining body control

13. Balance Kind of coordination which allows you to maintain control of your body while stationary or moving. Activities such as skiing, gymnastics, skating, and surfing require a high level of balance

14. Coordination Ability to do a task integrating movements of the body and different parts of the body. There are many sports activities which require a high level of coordination – golf, tennis, basketball, baseball, volleyball and racquetball are good examples

15. Power Ability to combine strength and speed in a movement. High levels of power are needed to perform well in the following activities: volleyball, football, high jumping, throwing an object and vertical jumping +

16. Speed Ability to move your total body quickly from one point to another. A high level of speed is required for activities such as running the bases in baseball or softball, sprinting in track or running for a touchdown

17. Reaction Time Time it takes you to move once you see the need to move

19. Questions for Review What is the difference between skill-related fitness and health-related fitness? Name 3 risk factors you can control. Name 3 risk factors you can not control? A combination of speed and strength is the definition of what? How many minutes of moderate intensity physical activity is recommended daily?

20. Safety First Warm-Up First: muscles work better when they are warm Cool down after exercise: allows body to return to normal

21. Selecting Exercise Clothing Warm Weather Cotton clothing: allows for the sweat to evaporate – cools the body Comfortable and loose-fitting – freedom of movement Light weight and light colors (white) to reflect the suns rays At night, wear white or reflective clothing to be seen Cold Weather Wear layers – easily removed as the body heats up – fleece or wool is a good choice for the middle layer because it insulates when wet, Comfortable and loose-fitting – freedom of movement Hat or cap to help hold in heat – 40% body heat escapes through the head Mittens rather than gloves – body heat from fingers will help keep hands warm At night, wear white or reflective clothing to be seen

22. Injury Treatment The best treatment for an injury is the PRICE method: P Protect from further injury by using splints, pads, or crutches R Restrict activity: rest the injured part for 48-72 hours in most cases I Apply Ice to reduce inflammation and pain. Apply cold packs or cold ice water to the injured part for 15-20 minutes every hour and a half C Compression: or pressure reduces the blood flow and swelling. An elastic bandage is excellent way to apply compression, but do not cut off circulation by applying too tightly, it should only be as tight as a sock E Elevate the injured area, this decreases internal bleeding and swelling, especially if the injured part is higher than the heart

23. Socks It is important to have socks which fit well or blisters may result. some people prefer to wear two pair of socks for extra protection. Cotton and wool socks absorb perspiration. Make sure your socks are clean and dry to guard against the fungus known as athlete’s feet.

24. Footwear Today there are athletic shoes designed specifically for almost every sport. Before you purchase shoes, consider the following: What is the main type of activity for which the shoes will be worn? Know your foot type: type of arch Regardless of price if the shoe does not fit you and are uncomfortable, they are not a bargain – Consider the type of construction of the shoe – do they have a good arch, does the heel cup fit, are the shoes appropriate for the activity *** The shock absorbency will usually wear out prior to the soles or uppers show wear *** Athletic shoes should be a ½ size larger than the normal size shoe you wear

25. Fluid Replacement Don’t wait til you are thirsty to begin drinking! Good idea to drink a couple of cups of water an hour or two before exercising. While exercising drink a cup of water every 15 minutes. After exercising drink a cup of water every 15 minutes. If exercising less than 60 minutes, cool water is recommended. If you exercise more than 60 minutes a commercial sports drink is recommended. Fruit juices, caffeine-free soft drinks can be used to replace carbohydrates after exercise. Caffeine and alcohol increase dehydration.

26. Heat-Related Disorders Heat Cramps – usually not a serious problem but can be uncomfortable. The affected muscle usually occurs in the leg but can be in the abdomen and arms. It will contract violently and uncontrollably. Symptoms: thirst, nausea, clammy skin, chills and/or increased heart rate First Aid Procedures: Stop activity, and move to a shaded area. Massage the muscle. Gradually stretch the muscle as the cramp subsides Replace fluids by drinking a half of cup of water, clear juice, or sports drink every 15 minutes

27. Heat-Related Disorders Heat Exhaustion- Symptoms: headache, nausea, dizziness, cool and clammy skin, pale skin, heavy perspiration, weakness, rapid and shallow breathing First Aid Procedures: Stop activity, move to a cool shaded area, apply wet towels. Drink large amounts of fluids slowly, preferably water or a sports drink. Seek medical attention

28. Heat-Related Disorders Heatstrokeis a response to heat that results in an elevated body temperature above 103 °F. When a lot of water has been lost(body is made up of 60% water), the brain shuts down the sweating mechanism to prevent additional water loss. Symptoms: hot, dry, flushed skin, very high body temperature, strong and rapid pulse, sudden collapse and possible impaired mental state and loss of consciousness. First Aid Procedure: Seek immediate medical attention Get the victim out of the heat Loosen clothing Apply ice packs around neck, groin, under arms, and knees (where body flow is the greatest) ****HOT –DRY SKIN is the key symptom **** Victim will die without emergency medical treatment

29. Did you know??????? About Sweat Sweat is composed of water and sodium chloride (salt), potassium salts and urea (waste product containing nitrogen), and lactic acid (waste product from glucose and fat metabolism). The primary purpose of sweating is to cool the body, it also eliminates a small amount of wastes. A person sweats very little in cold weather but in extreme heat, sweating may increase to about 3 pints per hour. A person who is well acclimated to extreme heat may sweat as much as eight pints per hour.

30. Guidelines for exercising in hot weather Plan your workout for the coolest part of the day. Cut back on workouts, both in length and intensity, until your body adjust to the heat Wear light-colored, light weight clothing Perforated hat or head covering Never wear rubber suits Drink plenty of fluids, before, during and after exercise Use of salt tablets is not recommended

31. Sun and Skin Cancer Sun is a serious problem in south Florida One out of every 7 Americans will develop some form of cancer in their lifetime One serious sunburn early in life doubles the chance of developing skin cancer later in life Sun exposure is an accumulated risk with effects that may not show up for 10 or 20 years ¾ of all deaths from skin cancer are caused by malignant melanoma, a tumor which usually begins as a mole– a growth or a dark or discolored spot or mark on the skin. This type of cancer has doubled in the last 10 years People with the highest risk of developing skin cancer: a. those who have fair skin and red or blonde hair b. anyone who sunburns easily c. anyone who has a family member who has been diagnosed with melanoma cancer d. anyone who spends a great amount of time in the sun Sun screen with a SPF of 15 protects you for about 5 hours – it should be applied 30 minutes prior to going outside and repeated if swimming or sweating heavily Active ingredients in sun screens have a short shelf life and should be replaced every year You tan even if you remain in the shade Tanning booths use ultraviolet radiation – there is NO such thing as a “safe” tan Look for sunscreen with both UVB and UVA

33. Questions for review • What is a key symptom for heat exhaustion? • Why are caffeine drinks not recommended for fluid replacement? • What acronym should we remember when dealing with injuries? • What is the difference between muscular endurance and muscular strength? • How many calories per day and per week should moderate activity burn?

34. Training for Fitness Training program is an exercise prescription that specifies how the principles of training will be applied to bring about the desired outcome Basic Training Principles: Principle of Overload Principle Of Progression Principle of Specificity Principle of Regularity Principle of Individuality

35. Principle of Overload Overload occurs when increased demands are made upon the body. This increase stress causes the body to adapt or adjust thus improving physical conditioning. Simply stated: you must make your body work harder than normal

36. Principle of Progression Progression refers to the gradual increase in exercise or activity over a period of time. As you push your body to work harder, it will adjust to the extra work load and improve. * the amount of work must be increased again in order to continue to improve – once the body adjusts to the overload, improvement will stop because your body adjust to the work

37. Principle of Specificity Specificity refers to the fact that improvement in various fitness areas require specific kinds of activity Cardiovascular Muscular Endurance Muscular strength Flexibility

38. Principle of Regularity This principle is based on the concept that if you “don’t use it” you “lose it!” It is important to perform on a regular basis

39. Principle of Individuality Training programs must be based on an individual’s goals and objectives for physical activity and fitness. 1st Set Goals and then reach for the stars

40. Applying the Principles of Training F requency I ntensity T ime T ype

41. Training Program Guidelines Cardiovascular Fitness Frequency: 3-5 days per week Intensity: 60-85% maximum heart rate Time: 20-60 minutes of continuous activity Type: Large muscle movement that can be maintained at the appropriate intensity

42. Training Program Guidelines Flexibility Frequency: At least 3 times per week 5-7 is optimal Intensity: Slow stretch ‘til mild tension is felt – “stretching point” Time (Duration): Hold each stretch 15-30 sec. 2-4 repetitions Type: Slow and easy with NO bouncing

43. Types of Stretching Static: a muscle is stretch to the “stretching point” and held for 15 to 30 seconds Dynamic: moving Ballistic: bouncing and bobbing – can trigger stretch reflex which is painful muscle spasms ***can cause pain and muscle soreness and damage soft tissue – NOT A RECOMMENDED METHOD OF STRETCHING 4. Contract and Relax Stretching – PNF –a muscle is contracted before it is stretched

44. Training Program Guidelines Muscular Strength Frequency: Every other day 2-4 times per week (48 hours rest between workouts) Intensity: High resistance – Heavy Weights Time: 8-12 repetitions Type: Resistance type activities

45. Training Program Guidelines Muscular Endurance Frequency: Every other day, 3 times/week Intensity: Low resistance – Light Weights Time: 12-20 repetitions Type: Resistance type activity Weights and weight machines

46. Types of Muscle Contractions Isometric: contract or tighten muscles without changing the length of a muscle Isotonic: using a resistance through a full range of motion 3. Isokinetic : muscle contract is keep a maximum tension throughout the entire exercise

47. Training Program Guidelines Body Composition Frequency: 3-5 days/week, daily is best Intensity: Continuous activity that is sufficient enough to be in target heart rate zone Time: 30 minutes at least Type: Large muscle movement that can be maintained at the appropriate intensity

48. STOP

49. Questions for review • What does the principle of overload tell us? • Increasing the length of your workout is an example of increasing _________? • The ability to start and stop and move the body quickly is called _______________. • Minimu.m number of vigorous work outs per week to improve cardiovascular fitness. • A contraction that does not allow movement is called ________

50. Questions for review • How many calories are in a pound of fat? • What does BMR stand for? • What is essential fat? • What is normal blood pressure? • You should consume less than how much sodium per day?