Exercise and Fitness

1. Exercise and Fitness

2. On a separate sheet of paper… • With a partner, list as many reasons for why exercise is important • Each pair will then persuade the class as to why exercise is important • You will have 2 minutes!

3. Why is Exercise important? • Prevents Disease • Reduces risk of heart disease, cancer, high blood pressure, and diabetes. • Improves appearance and can keep you from showing signs of aging. • Improves Stamina • Trains the body to be more efficient • Body uses less energy to perform work

4. Why is Exercise important? • Strengthens and Tones • Develops muscle, bones, and ligaments for increased strength and endurance • Improves posture • Enhances Flexibility • Reduces chance of injury • Improves balance and coordination • Controls Weight • Burns calories

5. Why is Exercise important? • Improves Quality of Life • Reduces stress • Lifts mood • Improves sleep patterns • Look better/feel better = higher self-esteem!

7. The WEIGHT Control formula • If you take in LESS calories than you burn, you will lose weight. • If you take in MORE calories than you burn, you will gain weight.

8. Exercise and Fitness Info.. • One pound of fat = 3,500 calories • BMR – Basil Metabolic Rate • The rate at which you use energy when completely at rest • The number of calories that your body would burn if it sat inactive all day and did not eat a single thing all day.

9. Body Mass Index (BMI) • BMI • Indicator of body fat • Determined by a persons height and weight • Sally’s BMI is 22.1 which is normal for her age • A man 6’4” and 242 pounds has a BMI of 29.5 which is OVERWEIGHT for his age. • Does not take into account muscle • NOT ALWAYS ACCURATE!

11. BMI • Underweight = <18.5 • Normal weight = 18.5-24.9 • Overweight = 25-29.9 • Obesity = BMI of 30 or greater

12. Underweight • Below the standard weight range for your height • Risks: hard to fight infection due to inadequate nutrients and energy, undernourished which leads to abnormal body functions • Higher risk to develop anemia (low iron)

13. Overweight vs. Obesity • Overweight =heavier than standard weight for your height • Overweight may NOT be risky… • Body composition is a better measure for this • Ex. Football player • Obesity = having excess body fat • Very common in the US 2 reasons for obesity: 1. sedentary lifestyle 2. poor eating habits

14. The Basic Components of Fitness • 1. Body Composition • 2. Flexibility • 3. Muscular Strength • 4. Muscular Endurance • 5. Cardiorespiratory Endurance

15. Body Composition • Body Composition is the amount of body fat compared to lean tissue, such as muscle and bone.

16. Skin fold calipers • Skin Fold Calipers • Low cost • Not very effective unless tester is very experienced • Costs may very from .50 to $2

17. Fat Analyzer • Fat Analyzer • Medium Cost ($100) • Do not make models for young ages • Good Effectiveness rate

18. Underwater Body Weight • High costs • Not very accessible • Very high reliability

19. Flexibility • Flexibility: The ability to move a body part through a full range of motion • Example: Touch toes / Splits

20. Muscular Strength • Muscular Strength: the ability to exert force against resistance • Example: Arm Wrestling

21. Muscular Endurance • Muscular Endurance: The ability of the muscle to keep working over a period of time without getting fatigued • Example: Wall Sit, Plank

22. Cardiorespiratory Endurance • Cardiorespiratory Endurance: The ability of the heart to send fuel and oxygen to body tissues during long periods of exercise • Examples: Marathon / Triathlon

23. Types of Exercise • Aerobic • Oxygen is continuously taken for at least 20 minutes • Examples: jogging, swimming, dancing, cycling • Anaerobic • Intense physical activity that last from a few seconds to a few minutes, during which muscles use up more oxygen than the blood can supply • Examples: 100 meter dash, shot & disc throw, some gymnastics

24. Types of Resistance Training • Isometric • Muscle Tension to increase strength with little or no movement • Example: pushing palms together

25. Types of Resistance Training • Isotonic • Combines muscle contraction with repeated movement • Example: Push-ups , Pull-ups, Weight lifting

26. Types of Resistance Training • Isokinetic • Resistance through an entire range of motion • Example: pushing or pulling on a hydraulic lever • Best overall type of training (full range of Motion!!!)

27. Basic Components of an Exercise Session • Warm – Up • Prepare muscles for work about to come • Workout (FITT) • Frequency • How often you workout • Intensity • How hard you workout • Type of Activity • Vary what you do (Run - Monday/Wednesday, Lift (Tuesday/Thursday) • Time/Duration • Time spent during exercise session • Cool – Down • Do this to return you heart rate back to normal

28. Heart Rates • What is RHR? • Resting Heart Rate • What should an average person’s be at? • 72 – 84 • What is your RHR? ______ • Take pulse for 10 seconds and multiply by 6

29. Heart Rates Cont.. • What does this tell you about your fitness level? • 50 or under = top athlete • 51 – 71 = good athlete • 72 – 84 = average • 85 or above = needs to start working out

30. Heart Rates Cont…. • MHR – Max Heart Rate • Formula • 220 – your age • THR – Target Heart Rate • Formula • 220 – your age X .6 and X .85

31. Target Heart Rate Example • 15 year old • 220 – 15 = 205 • 205 X .6 = 123 • 205 X .85 = 174 • 123 – 174 is the THR