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FITNESS FOR LIFE

FITNESS FOR LIFE. COMPONENTS OF FITNESS AND NUTRITION. (1.) BODY COMPOSITION. THE RATIO OF FAT TO MUSCLE, BONE, AND OTHER TISSUES THAT MAKE UP YOUR BODY. (1 a) Body fat is needed for good health! It only becomes a problem when it is too high or too low!

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FITNESS FOR LIFE

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  1. FITNESS FOR LIFE COMPONENTS OF FITNESS AND NUTRITION

  2. (1.) BODY COMPOSITION • THE RATIO OF FAT TO MUSCLE, BONE, AND OTHER TISSUES THAT MAKE UP YOUR BODY. (1 a) • Body fat is needed for good health! It only becomes a problem when it is too high or too low! • Tested by Electrical Impedence. (1 b)

  3. (2.)WARM UP • (2) Warm-ups are important to get the blood flowing through your body and to prevent injury. Examples include: • Dot Drill • Jump Rope • Jogging • Skipping • Stationary Bicycle

  4. (3.) FLEXIBILITY • (3 a) THE ABILITY OF A JOINT TO MOVE THROUGH A RANGE OF MOTION. • (3 b) Allows a person to feel more comfortable, feel better. • Daily stretching of all major muscle groups before and after exercise decreases the chance of injury. • Tested by the Sit and Reach • (3 c)To improve, stretch 2 - 3 x week for at least 20 - 40 minutes total in a week.

  5. (4.) MUSCULAR STRENGTH • (4 a) THE ABILITY OF A MUSCLE GROUP TO APPLY A MAXIMAL FORCE AGAINST RESISTANCE ONE TIME. • E.G. One rep max in the bench press, squat, or other lift. • (4 b)Tested by the push up test (upper body) • (4 c)Tested by the leg press (lower body)

  6. (5.)MUSCULAR ENDURANCE • (5 a)THE ABILITY TO REPEAT MUSCLE MOVEMENT FOR A LONG PERIOD OF TIME. • E.G. Sit-ups for one minute, jogging for longer periods of time, cross country skiing, weight lifting exercises to fatigue. • (5 b) Explanation of exercises using pictures and words.

  7. (6.) CARDIOVASCULAR ENDURANCE • This is improved by AEROBIC ACTIVITY. • (6 a) The ability of the heart, blood, blood vessels, and the respiratory system to supply oxygen and necessary fuel to the muscles during exercise.

  8. (6b.)EXAMPLES: Jogging Cycling Swimming Aerobic Dance Power Walking Tae Bo Step Aerobics (6 c--Pick 2 from above) AEROBIC EXERCISEThe best way to improve cardiovascular endurance • With Oxygen! • Sustained for at least • 20 to 40 minutes • Forces the body to use a large amount of oxygen. (Answer to 6 b above)

  9. (7.) ANAEROBIC EXERCISE • (7 a) MEANING WITHOUT OXYGEN. ENERGY PRODUCTION IN CELLS THAT DOES NOT REQUIRE OXYGEN TO PRODUCE ENERGY. • (7b.) Examples : Quick sprints, basketball, soccer, and other stop/start sports. ( pick 2)

  10. (8.) COOL DOWN • A cool down is important to assist your body in returning to its pre-exercise state. • Examples: Walking, stretching, slow jogging, slow biking for 5 - 10 minutes. (Pick 2) • (9.) Stretch After Workout: Do Not Need to rewrite stretches. Refer to Stretch List.

  11. (10.) The Keys to Nutrition • (10 a) Variety--choose healthy foods from all food groups. (Lots of color!) • (10 b) Moderation--Don’t deny yourself foods…just be smart! If you want one cookie, eat just one! • (10 c) Balance--Calories in = Calories Out. • (10 d) Use two key points to explain benefit of good nutrition with daily exercise. • ENJOY ALL FOODS IN SMALL AMOUNTS!

  12. Obstacles to Exercise--Sickness and Injury • (12) If you are sick, when should you resume exercise? • Resume at a lower level of intensity and build back up to your regular intensity. • Resume as soon as you see symptoms decrease. (13.)If you are injured, how can you continue with exercise? Do exercises that will not hurt your injury. Example: Arm injury? Do leg exercises. Leg injury? Do some upper body exercises. Find something you can do that does not hurt! (Use example to write your answer to questions #13)

  13. (14.) Injury Treatment • If at anytime you sprain an ankle or other area of your body during exercise, use the RICE Principle. • R--Rest (Stop using the hurt area.) • I--Ice (Ice bag or cold pack for 20 min.) • C--Compress (Apply pressure) • E--Elevate (Put leg or arm up to decrease blood flow to the area.)

  14. Key points to creating your Personal Fitness Plan • Make sure that you have pictures of lifts and stretches for each body area. • Have at least 2 lifting days per week and 3 cardio days or vice versa. • On weight days include sets, repetitions, and weights for each exercise. • Cardio days should list the activity you choose and include 20 - 40 minutes minimum in your target heart rate zone. • Double check your scoring rubric to make sure you have completed your plan! • Your FINAL COPY needs to be blue/black ink!

  15. Use the FITT Principle throughout your workout! • F = FREQUENCY (How often) • 3 times per week • I = Intensity (How hard) • In my target heart rate zone 167 - 182 • T = Time (How long) • 40 minutes • T = Type (Which type of exercise?) • Jogging at a 9 minute mile pace

  16. Example Lifting Day • Monday • Warm-up: Slow jogging (5 minutes) • Stretch: All major muscle groups (refer to page 1 of my plan) • Lifts: • Bench Press (3 sets of 6 reps, 120 lbs.) • Squats (3 sets of 6 reps, 190 lbs.) • Power Clean (3 sets of 6 reps, 145 lbs.) • Bicep Curls (3 sets of 6 reps, 70 lbs.) • Tricep Extensions-2 arms (3 sets of 6 reps, 50 lbs.) • Overhead Press (3 sets of 6 reps, 50 lbs.) • Abdominal Exercises: (Crunches 3 sets to fatigue, leg-ups 3 sets to fatigue) • Cool Down: slow jog and stretch

  17. Example Cardiovascular Day • Warm-up: slow jog • Stretch: All major muscle groups (refer to list on page 1) • Activity: Step Aerobics (40 minutes) to video. Target Heart Rate Zone (154 -174) • Cool Down: slow jog and stretch.

  18. Using a fitness log or journal/ Goal Setting • The information in the log or journal can be used to help you meet your fitness goals. • It can help you to see your improvement. • It can push you by encouraging you to increase your workout regimen. • When setting goals: • Make your goals specific, measurable, and include specific steps to achieving your goals. • Example: I want to decrease my mile time by 20 seconds. In order to do this I will run without stopping in class and will try and sprint at the end of the run to help increase my stamina.

  19. Rest and Recovery • The body needs time for rest to rebuild and recover. • Do not exercise the same muscle group more than one day in a row. • You should do cardio at least 3 - 5 days per week with at least 2 days of weight training.

  20. Specificity • Particular exercises and activities that improve particular areas of health related fitness. • Working a specific muscle group for performance. Such as working shoulder muscles for tennis serve or baseball throw. • Bicep Curls to increase muscular strength in biceps. • Squats to increase muscular strength in quadriceps. • Sit Ups for longer period of time to increase muscular endurance in abdominals.

  21. Diminishing Returns • The point at which you are doing more harm than good. • Training too long without a rest period. • You start to lose your gains in your exercise program. • You start to lose muscle instead of gaining muscle. • The point at which the body is fighting itself. • Just because the person is working harder does not mean that they will get stronger. This can be due to improper recovery and nutrition.

  22. Reversibility • Fitness benefits are LOST when training stops. • When you stop exercising your benefits decrease. • You must continue exercising to keep the benefits of good muscle strength. • Exercise is a lifelong endeavor. Not this… But this…

  23. Overload Principle • A workout that includes an exercise that goes beyond the norm to push an individual farther. • Increase weights regularly, increase sets or reps, do your exercise program with less rest between sets to increase the intensity, or exercise to fatigue.

  24. Progression • The amount and intensity of exercise during workouts must increase gradually. • Add overload together and you get progression! • Continually pushing your muscles will help you to make progress in your workout.

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