Fitness and Sports Medicine

Fitness and Sports MedicineMatthew 11:28-30

The ability of the whole body to work together to the highest level possibleCardiovascular, muscular strength, flexibility, fat vs. lean relationship

What is fitness?

The most important measure of your fitness is the condition of your heartThe heart pumps non-stop, but to make a healthy heart it needs exercise to make it strongerMeasurements:Resting pulse rate: the beats of your heart at restWith frequent exercise, your resting pulse will decrease, meaning your heart wont have to work as muchWith exercise your cardiac output (blood volume per minute) and stroke volume (blood volume per stroke) increase

Cardiovascular Fitness

It is not how much you weigh! Muscle weighs more than fat. Your weight is not as important as your percentage of body fat.Things to examine to measure your fitness level:Body Image, how do you look in the mirror?Fat-skin fold testBody composition range for your height and sizeFlexibilityResting Heart RateHow Fit are You?

Before getting involved in a fitness program, distinguish what type of fitness is important to youHealth Fitness focuses on development of good healthSkill-related focuses on a particular skill set (sport)Skill Related vs. Health Related Fitness

Aerobic vs. AnaerobicAerobic requires more oxygen use than normal (running)Important for improved cardiovascular health and weight lossAnaerobic is short bursts of energy with out oxygen (weight lifting)Important for muscular strengthExercise Programs

Progression, as you train you will begin to had weight/reps/timeDont overdue it! Start with low weights/reps/times and build gradually over timeSpecificity, train one particular area for developmentWant to improve jumping abilityRemember, if you are too specific, your overall all fitness level may dropCross Training, varying your training routineExercise Programs

Identify your goalsStrength, speed, looks?Train to meet those goalsExercise Programs

Intensity at what heart rate do I want to trainAttempt to train at 60-80% of your maximum heart rate220 your age= maximum heart rate (multiply by .60 or .80)Duration how long should will I work out for15- 60 minutes, based on intensity Frequency How often should I work out?At least 3 days a weekMotivation How can I stay committed to train?Components of an Exercise Program

Warm-up and Warm-downMake sure to start session by getting body temperature upDoes not require stretching, but start with a walk, then a jog to insure the blood is flowingWhen done with session, stretch. This will help muscles heal, relieve some discomfort, and make it easier to work out at you next sessionComponents of an Exercise Program

Sleep is a necessary for your body to functionYou sleep in 60-90 minute cyclesStage I: just fallen asleep, easily awakenStage II: eyes roll, still easily awakenStage III: Deep calm sleep, brain waves slow, muscles relax, heart slows, temp dropsStage IV: deepest sleep, may not awaken with loud soundREM: (rapid eye movement) eyes dart, dreaming takes place, body is almost paralyzedThe cycle then repeatsYour body needs to experience all of these phasesComponents of an Exercise Program