FITNESS. The characteristics of the body that enable it to perform activity. FIVE COMPONENTS OF FITNESS. Cardiovascular Endurance (heart and lungs) Flexibility (range of motion in the joints) Muscular Strength (how much) Muscular Endurance (how long)
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FITNESS The characteristics of the body that enable it to perform activity
FIVE COMPONENTS OF FITNESS • Cardiovascular Endurance (heart and lungs) • Flexibility (range of motion in the joints) • Muscular Strength (how much) • Muscular Endurance (how long) • Body Composition (Proportion of fat tissue to lean)
BRUCE LEE • Died in 1973 at age 32 • Transcended Martial Arts and Film • Jeet Kune Do
PHYSICAL • Makes physical activity easy to perform (and much more pleasant) • Promotes rest, relaxation, sleep, and healing • Aids in weight control • Contributes to nutritional health • Enhances disease resistance • Strengthen accident resistance
MENTAL EMOTIONAL AND SPIRITUAL • Helps resist depression and anxiety • Defense against stress • Allows freedom from drug abuse • Self-esteem • Instills joy in life • Inspires courage to face challenges
SOCIAL • Provides social opportunities • Encourage citizenship • Enhances energy for productive work
SEDENTARY Physically inactive (literally sitting down a lot) AKA “COUCH POTATOE”
1996 study said 60% of Americans don’t exercise regularly • 2002 70% did not participate in regular exercise (moderate for 20 min 5 days a week or heavy for 30 min 3 for 3 days) • Exercise need not be strenuous -Take walks or do something you like -Don’t compare yourself to others -Start Small
EXERCISE • Conditioning- the many changes that cells make in response to physical activity that make the body more able to do the work at hand • Overload- an extra demand placed on the body
PROGRESSIVE OVERLOAD PRINCIPLE • How to get in shape • Frequency (how often) • Intensity (how much) run vs a jog • Duration (how long)
NO PAIN NO GAIN! • Misconception • Start slow and do what you can • Sustained effort keeps you in shape • What kind of shape do you want to be in?
CARDIOVASCULAR • Ability of the heart and lungs to sustain effort over a long period of time • Aerobic- with O2 • Anaerobic- without O2
CARDIO ENDURANCE • Blood Volume ^ • Blood carries more o2 • The heart gains size • Fewer beats needed • Pulse rate slows • Breathing becomes more efficient • Blood move through the system easier • You get Lean
THE HEART • Pulse rate- heart beats per min -70 per= young adult -If you are in good shape it can be as low as 50 per min • Target Heart Rate- Fast enough to push the heart but not enough to strain it (level 1 and 2)
TARGET HEART RATE • 220- your age = Max heart rate(220-16=204) • Target Heart Rate= 204 X .75 = 153 beats per min • If you do this for 20 to 30 min 3 times a week this is considered to be regular exercise
CARDIO ACTIVITIES • Should be steady and constant • Use of large muscles • Longer than 20 minutes • Should be able to converse during your workout
FLEXIBILITY • Elasticity- tissues being easily stretched or bent return to normal size shape • Connective tissue- fluid, gelatin-like, fibrous, or strap-like materials that bind, support, or protect other body tissues -Cartilage- cushions bone on bone areas -Tendons- holds muscle to bone -Ligaments- hold bone together
RANGE OF MOTION • The mobility of a joint; direction and the extent to which it bends • If your joints are flexible they will bend and move as it is designed to do without tearing and breaking in response to sudden movements • There is athletic movement to be found • Improves strength and balance (squats) • Improves speed
STRETCHING • Static- holding and not moving for 10 to 20 sec. • Ballistic- Moving while stretching • You should do both • Don’t pull on cold muscles • Don’t push too far • Yoga is a great way to get flexible while working on core strength and muscle endurance
MUSCLE STRENGTH AND ENDURANCE • Repetition- one complete range of motion • Set- specific number of times to repeat a weight-training exercise • Endurance- less weight and more reps or holding isometric exercises (max reps) • Building strength- more weight and less reps
More size- More weight less reps (sets of 3 and at the most 10 reps) • Chiseled- more reps per set (at least 12 and up to 20) • Steroids- natural hormones found in the body which promote muscle growth (can be found in drug form to shortcut muscle growth) • Ergogenic- a term that claims to mean “work-enhancing” In fact, no products enhance the ability to do work.