PHYSICAL FITNESS

1. PHYSICAL FITNESS WHY IS IT IMPORTANT? WHY DO WE DO WHAT WE DO?

2. PHYSICAL FITNESS GUIDELINES & MONITORING

3. PHYSICAL FITNESS • THE ABILITY TO CARRY ON EVERYDAY ACTIVITIES WITHOUT UNDUE STRESS OR FATIGUE • THE ABILITY TO PURSUE RECREATIONAL ACTIVITIES WITHOUT PAIN, STRESS, OR EXHAUSTION • 5 COMPONENTS TO PHYSICAL FITNESS • BODY COMPOSITION • MUSCULAR STRENGTH • MUSCULAR ENDURANCE • FLEXIBILITY • CARDIOVASCULAR ENDURANCE

4. GUIDELINES FOR PHYSICAL FITNESS • TARGET ALL 5 ASPECTS OF FITNESS • EXERCISE SHOUOLD BE DONE WITH THE PROPER FREQUENCY, INTENSIY, & TIME (F.I.T. PRICIPLE) • FREQUENCY – AT LEAST 3 TIMES/WEEK • INTENSITY – IN YOUR TARGET HEART RATE ZONE • TIME – AT LEAST 30 MINUTES • EXERCISE SHOULD INVOLVE ALL PARTS OF THE BODY & MAJOR MUSCLE GROUPS • FITNESS REQUIRES PROGRESSION • SET GOALS AND TRACK PROGRESS

5. RESTING HEART RATE/TARGET PULSE RATE • THE HEART IS A MUSCLE & LIKE ANY OTHER MUSCLE IT MUST BE OVERLOADED TO GET STRONGER • AEROBIC ACTIVITIES SUCH AS RUNNING/JOGGING, SWIMMING, & JUMPING ROPE FORCE LARGER THAN USUAL AMOUNTS OF OXYGEN INTO THE LUNGS AND FROM THERE INTO THE BLOODSTREAM FOR THE BODY TO USE • THE BEST INDICATION OF AN EFFICIENT HEART IS A LOW RESTING HEART RATE • THE AVERAGE RESTING HEART RATE IS 70-90 BPM; THE RESTING HEART RATE OF A PHYSICALLY FIT PERSON IS 50 BPM • OUR GOAL THIS YEAR IS TO REDUCE OUR RESTING HEART RATE

6. HOW DO YOU FIND YOUR RESTING HEART RATE/TARGET PULSE RATE? • RESTING HEART RATE – COUNTING YOUR PULSE RATE WHEN YOU HAVE BEEN AT REST (GOAL IS 50 BPM) • EXERCISE PULSE RATE – COUNTING YOUR PULSE RATE WHEN YOU HAVE BEEN EXERCISING (GOAL IS IN YOUR TARGET HEART RATE ZONE) • PLACE TWO FINDERS (NOT YOUR THUMB) OVER YOUR CAROTID ARTERY ON EITHER SIDE OF YOUR ADAMS APPLE • MOVE THE FINGERS AROUND UNTIL A STRONG PULSE IS FELT • COUNT THE BEATS FOR 6 SECONDS AND MULTIPLY THAT NUMBER BY 10 (OR COUNT FOR 15 SECONDS AND MULTIPLY THAT NUMBER BY 4) • THAT NUMBER IS HOW MANY TIMES YOUR HEART BEATS PER MINUTE

7. FINDING YOUR TARGET HEART RATE ZONE • TARGET HEART RATE ZONE – 60-80% OF YOUR MAX HEART RATE (THE FASTEST YOUR HEART CAN BEAT) • MAX HR = 220 – AGE • MAX HR x .60 • MAX HR x .80 • EXERCISE SHOULD BE DONE WITHIN THIS ZONE IN ORDER TO ACHIEVE FITNESS BENEFITS FROM THE EXERCISE • MONITOR THIS BY FINDING YOUR EXERCISE PULSE RATE; IS YOUR EXERCISE PULSE RATE IN YOUR TARGET HR ZONE?

8. TARGET HEART RATE ZONE • WHAT IS THE TARGET HEART RATE ZONE FOR A 17 YEAR OLD? • STEP 1: FIND MAX HR • MAX HR = 220 – AGE • 220 – 17 = 203 • STEP 2: FIND 60% OF MAX HR • MAX HR x .60 • 203 x .60 = 121.8 = 122 BPM • STEP 3: FIND 80% OF MAX HR • MAX HR x .80 • 203 x .80 = 162.4 = 162 BPM

9. MONITORING YOUR EXERCISE PULSE RATE • IF YOUR PULSE RATE IS BELOW YOUR TARGET ZONE, EXERCISE HARDER NEXT TIME • IF YOUR PULSE RATE IS ABOVE YOUR TARGET ZONE, EXERCISE A LITTLE EASIER • IF YOUR PULSE RATE IS IN YOUR TARGET ZONE YOU ARE DOING FINE

10. WARM-UP/COOL-DOWN

11. WARM-UP • THE METHOD OF PREPARING MUSCLES, ESPECIALLY THE HEART FOR AN ACTIVITY.

12. PUPOSES OF A WARM-UP • RAISE THE HEART RATE • RAISE MUSCLE TEMPERATURE • INCREASE RESPIRATION • STRETCH THE LIGAMENTS AND TENDONS FOR GREATER FLEXIBILITY AND INJURY PREVENTION • PSYCHOLOGICAL EFFECT; IT HELPS PARTICIPANT TO ACHIEVE A MENTAL STATE OF READINESS

13. A WARM-UP CONSISTS OF: • JOGGING OR EASY RUNNING • STATIC FLEXIBILITY • GENERAL BODY-CONDITIONING EXERCISES (CALISTHENICS) • SPECIFIC EXERCISES TO THE ACTIVITY

14. WARM-UP PRICIPLES • START AT A MODERATE PACE AND INCREASE THE TEMPO AS THE BODY TEMPERATURE & CARDIOVASCULAR ACTIVITY INCREASES • PERFORMANCE IMPROVES WITH A WARM-UP BECAUSE MUSCLES PERFORM MORE EFFICIENTLY WHEN WARM • AS THE BODY HEAT INCREASES: • THE MUSCLES CAN CONTRACT FASTER AND WITH MORE FORCE • LIGAMENTS AND TENDONS BECOME MORE PLIABLE • NERVES CONDUCT IMPULSES FASTER

15. THE COOL DOWN • THE WARM-UP PROCESS IN REVERSE. • IT ALLOWS THE MUSCLES TO RELEASE METABOLIC WASTES BUILT UP DURING ACTIVITY AND ALLOWS THE BODY FUNCTIONS TO RETURN TO NORMAL

16. PURPOSES OF A COOL-DOWN • ALLOWS YOU TO GRADUALLY DIMINISH THE INTENSITY WHICH FOLLOWS WORK • PERMITS THE RETURN OF CIRCULATION AND OTHER BODY FUNCTIONS TO NORMAL • ELIMINATES THE POOLING OF BLOOD FOLLOWING THE ABRUPT STOPPING OF ACTIVITY • SPEEDS UP THE REMOVAL OF MUSCLE WASTE PRODUCTS • HELPS ELIMINATE CRAMPS AND STIFFNESS

17. COMPONENTS OF PHYSICAL FITNESS AND HOW TO EVALUTATE

18. 5 COMPONENTS OF FITNESS • BODY COMPOSITION • MUSCULAR STRENGTH • MUSCULAR ENDURANCE • FLEXIBILITY • CARDIOVASCULAR FITNESS

19. PHYSICAL FITNESS EVALUATIONS • THE 5 COMPONENTS OF FITNESS ARE IMPROVED AS A RESULT OF PHYSIOLOGICAL ADAPTATIONS OF THE BODY TO STRESS OF EXERCISE (OVERLOAD PRINCIPLE) • TESTING IS DONE PERIODICALLY TO EVALUATE YOUR LEVEL OF FITNESS • TESTING INCLUDES: • MILE RUN – CARDIOVASCULAR ENDURANCE • PUSH UPS &/OR PULL-UPS – UPPER BODY STRENGTH • SIT & REACH – FLEXIBILITY OF THE LOWER BACK & HAMSTRINGS • CURL-UPS – ABDOMINAL STRENGTH & ENDURANCE

20. BODY COMPOSITION • THE HUMAN BODY HAS 3 MAJOR STRUCTURAL COMPONENTS: FAT, MUSCLE, BONE • YOUR % OF BODY FAT IS MORE IMPORTANT THAN YOUR BODY WEIGHT • EXERCISE IS IMPORTANT IN CONTROLLING THE % FAT OF THE BODY • CHANGES IN BODY FAT CAN HAPPEN WITH PROPER EXERCISE • FREQUENCY – AT LEAST 3 TIMES/WEEK • INTENSITY – IN YOUR TARGET HEART RATE ZONE • TIME – AT LEAST 20 MINUTES LONG

21. BODY COMPOSITION • MEASURED BY BMI CHARTS • MEN EXCELLENT 12% GOOD 16% ACCEPTABLE 20% FAIR 23% UNACCEPTABLE +24% • WOMEN EXCELLENT 18% GOOD 20% ACCEPTABLE 25% FAIR 29% UNACCEPTABLE +30%

22. MUSCULAR STRENGTH • THE AMOUNT OF FORCE A MUSCLE CAN EXERT • THIS IS USUALLY MEASURED BY THE AMOUNT OF WEIGHT THAT CAN BE MOVED IN A SINGLE EFFORT

23. WHY IS MUSCULAR STRENGTH IMPORTANT? • STRENGTH HELPS TO REDUCE FATIGUE • STRENGTH CAN HELP PREVENT INJURIES AND MUSCLE SORENESS • STRONG BACK AND ABDOMINAL MUSCLES CAN HELP PREVENT LOW BACK PAIN • LOW BACK PAIN IS ONE OF THE GREATEST MEDICAL PROBLEMS IN THE U.S. TODAY • ONE OUT OF EVERY TWO AMERICANS SEEKS MEDICAL ADVICE FOR THIS PROBLEM

24. HOW IS MUSCULAR STRENGTH IMPROVED? • CALISTHENICS (EXERCISES) • WEIGHT TRAINING PROGRAM • REPITITIONS – THE # OF TIMES YOU LIFT A WEIGHT • SETS – ONE GROUP OF REPITITIONS

25. HOW IS MUSCULAR STRENGTH TESTED? • MAXIMUM LIFT – THE HIGHEST AMOUNT OF WEIGHT A PERSON CAN LIFT ONE TIME • DYNAMOMETER – GRIP STRENGTH

26. MUSCULAR ENDURANCE • THE ABILITY TO USE THE MUSCLES OVER AN EXTENDED PERIOD OF TIME WITHOUT FATIGUE • WHY IS IT IMPORTANT FOR GOOD HEALTH? • WITH ADEQUATE MUSCULAR ENDURANCE YOU ARE LESS LIKELY TO HAVE BACKACHES OR MUSCLE SORENESS &/OR INJURY • GOOD ENDURANCE MAKES IT EASIER TO HAVE GOOD POSTURE AND BE MORE ALERT • ALERTNESS HELPS YOU BETTER COPE WITH STRESS

27. EVALUATING MUSCULAR ENDURANCE • ABDOMINAL MUSCLE ENDURANCE • BENT KNEE SIT-UP (2 MINUTE LIMIT) • SHOULDER & ARM ENDURANCE • PULL-UPS (NO TIME LIMIT) • ARM MUSCLE ENDURANCE • PUSH-UPS (NO TIME LIMIT)

28. HOW DO YOU DEVELOP MUSCULAR ENDURANCE? • BEGIN GRADUALLY AND THEN USE THE OVERLOAD PRINCIPLE • PERFORM THE EXERCISES SLOWLY AND WITH GOOD FORM • MOVE EACH MUSCLE & JOINT THROUGH A FULL-RANGE OF MOTION

29. FLEXIBILITY • THE MEASURE OF HOW LIMBER YOU ARE • THE ABILITY TO MOVE JOINTS & MUSCLES THROUGH A FULL RANGE OF MOTION

30. HOW IS FLEXIBILITY IMPROVED? • BY STRETCHING MUSCLE TISSUE IN A SLOW GENTLE MANNER • MUST BE DONE SLOWLY WITHOUT ANY BOUNCE OR FORCEFUL MOVEMNETS • PRIOR TO STRETCHING, ENGAGE IN A WARM-UP TO INCREASE BODY TEMPERATURE AND HELP PREPARE THE MUSCLES FOR STRETCHING OUT

31. HOW TO STRETCH • STRETCH ONLY TO THE POINT WHERE A PULLING SENSATION IS FELT THROUGHOUT THE MUSCLE • REMAIN IN THAT POSITION 10-15 SECONDS WHILE TRYING TO RELAX THE MUSCLE • BREATHE NATURALLY AND DO NOT STRAIN

32. WHY IS FLEXIBILITY IMPORTANT? • GREATER QUALITY OF LIFE • LESS CHANCE OF INJURY WHEN A MOVEMENT IS APPLIED • HELP PREVENT JOINT STIFFNESS IN LATER YEARS • IF YOU ARE FLEXIBLE YOU ARE MOST LIKELY ACTIVE, ACTIVITY IS THE VITALITY TO YOUTH • PRVENT INJURY DURING MOVEMENT

33. CARDIOVASCULAR ENDURANCE • THE ABILITY OF THE HEART, BLOOD VESSELS, BLOOD, & LUNGS TO DELIVER OXYGEN TO THE BODY • THE PHYSICALLY FIT PERSON CAN LIVE LONGER, PERFORM BETTER AND PARTICIPATE MORE FULLY IN LIFE • THE PHYSICALLY FIT PERSON IS LESS LIKELY TO DEVELOP THE FOLLOWING HEALTH PROBLEMS: • HEART DISEASE • OBESITY • DIABETES • EXCESS CHOLESTEROL • HIGH BLOOD PRESSURE (HYPERTENSION) • CORONARY ARTERY DISEASE

34. CARDIOVASCULAR ENDURANCE • THE HEART IS A MUSCLE & RESPONDS TO TRAINING LIKE ANY OTHER MUSCLE. IN ORDER TO TRAIN ANY MUSCLE YOU MUST PUSH IT BEYOND ITS NORMAL LOAD (OVERLOAD PRINCIPLE) • AS ACTIVITY INCREASES THE HEART MOVES MORE BLOOD INTO THE VASCULAR SYSTEM • AS THE AMOUNT OF BLOOD IS INCREASED, THE WORKLOAD ON THE HEART IS INCREASED – THIS INCREASED LOAD IS THE STIMULUS THAT STRENGTHENS THE HEART MUSCLE

35. HOW DO YOU IMPROVE CARDIOVASCULAR ENDURANCE? • AEROBIC ACTIVITIES SUCH AS SWIMMING, JOGGING, BIKING, & WALKING FORCE THE HEART TO CONTRACT TO RETURN LARGE VOLUMES OF BLOOD BACK TO THE HEART • THIS STRENGTHENS THE HEART MUSCLE AND THUS INCREASES CARDIOVASCULAR ENDURANCE (AEROBIC CAPACITY)

36. 5 MAJOR CATEGORIES OF EXERCISE AEROBIC VS. ANAEROBIC ISOMETRIC VS. ISOTONIC VS. ISOKENETIC

37. AEROBIC EXERCISE • AEROBIC MEANS LIVING IN AIR OR USING OXYGEN • AEROBIC = “WITH OXYGEN” • AEROBIC EXERCISE REFERS TO THOSE ACTIVITIES THAT REQUIRE OXYGEN FOR PROLONGED PERIODS & PLACE SUCH DEMANDS ON THE BODY THAT IT IS REQUIRED TO IMPROVE ITS CAPACITY TO USE OXYGEN • AEROBIC EXERCISE BENEFITS THE LUNGS, HEART, AND CIRCULATORY SYSTEM • AEROBIC EXERCISE INVOLVES ENDURANCE ACTIVITIES THAT DO NOT REQUIRE EXCESSIVE SPEED

38. ANAEROBIC EXERCISE • ANAEROBIC MEANS “WITHOUT OXYGEN” • ANAEROBIC EXERCISE REQUIRES THAT THE ACTIVITY BE PERFORMED WITHOUT USING THE OXYGEN THAT YOU ARE BREATHING • ANAEROBIC EXERCISES ARE SHORT DURATION STRAINING EXERCISES THAT PROCESS LITTLE OXYGEN INTO THE BLOODSTREAM • THESE EXERCISES BENEFIT THE SKELETAL MUSCLE BUT PROVIDE LITTLE VALUE FOR CARDIAC MUSCLE

39. AEROBIC VS. ANAEROBIC • AEROBIC EXERCISE • JOGGING A MILE • ANAEROBIC EXERCISE • SPRINTING A 100-YD DASH

40. ISOMETRIC EXERCISE • EXERCISES THAT CONTRACT MUSCLES WITHOUT MOVING THEM • “ISO” = SAME or EQUAL “METRIC” = DISTANCE • EXAMPLE – PUT YOUR HANDS IN FRONT OF YOU AND PUSH AGAINST EACH OTHER • ISOMETRIC EXERCISES CAN BE PERFORMED BY PUSHING OR PULLING AGAINST AN IMMOVABLE OBJECT (WALL OR CHAIR) • ISOMETRIC EXERCISES DO NOT BENEFIT THE CARDIOVASCULAR SYSTEM

41. ISOTONIC EXERCISES • EXERCISES THAT CONTRACT THE MUSCLES WHILE ALSO MOVING THEM; TENSION IS THE SAME AS THE MUSCLE CHANGES IN LENGTH • “ISO” = SAME or EQUAL “TONIC” = TENSION • EXAMPLES – CALISTHENICS AND WEIGHT LIFTING • THEY ARE EXCELLENT FOR DEVELOPING STRENGTH & MUSCLE SIZE • THEY DO NOT IMPROVE CARDIOVASCULAR ENDURANCE

42. ISOKINETIC EXERCISE • EXERCISE THAT PROVIDES VARIABLE RESISTANCE AT A CONSTANT SPEED THROUGH THE FULL RANGE OF MOTION • ‘ISO’ = SAME or EQUAL “KINETIC” = MOTION • THESE EXERCISES ARE USUALLY DONE WITH SPECIALIZED EQUIPMENT SUCH AS NAUTILUS WEIGHT EQUIPMENT • THIS TYPE OF EXERCISE DEVELOPS MUSCULAR STRENGTH AND MUSCULAR ENDURANCE

43. 5 MAJOR CATEGORIES OF EXERCISE - SUMMARY • THE 5 MAJOR CATEGORIES OF EXERCISE ARE NOT MUTUALLY EXCLUSIVE • THERE ARE ANAEROBIC COMPONENTS TO ALMOST ANY AEROBIC EXERCISE • IT IS ESSENTIAL FOR THOSE WHO ARE ENGAGED IN AEROBIC ACTIVITIES TO SUPPLEMENT THEIR BASIC ENDURANCE TRAINING WITH STRENGTH AND MUSCLE BUILDING EXERCISES AS WELL AS CALISTHENICS AND FLEXIBILITY EXERCISES

44. SKILL-RELATED FITNESS COMPONENTS

45. 6 SKILL-RELATED FITNESS COMPONENTS • SPEED • POWER • REACTION TIME • AGILITY • COORDINATION • BALANCE

46. SPEED • SPEED – HOW FAST YOU MOVE • TEST FOR SPEED – 20-YD DASH OR 40-YD DASH

47. POWER • POWER – THE ABILITY TO EXERT FORCE • TEST FOR POWER – STANDING LONG JUMP OR VERTICAL JUMP

48. REACTION TIME • REACTION TIME – HOW FAST YOU RESPOND TO A STIMULUS • REACTION TIME TEST – RULER DROP

49. AGILITY • AGILITY – THE ABILITY TO MOVE AND CHANGE DIRECTION QUICKLY • AGILITY TEST – SHUTTLE RUN OR PRO-AGILITY RUN

50. COORDINATION • COORDINATION – THE ABILITY TO MOVE TWO OR MORE BODY PARTS UNDER CONTROL, SMOOTHLY & EFFICIENTLY. IT IS A COMPLEX SKILL THAT REQUIRES GOOD LEVELS OF BALANCE, STRENGTH, AND AGILITY. • COORDINATION TEST – ALTERNATE HAND WALL TOSS