MetabolismMetabolism

• The process in which your body The process in which your body gets energy from the food you eatgets energy from the food you eat

• (How fast your body burns / stores (How fast your body burns / stores the food you eat)the food you eat)

Basal MetabolismBasal Metabolism

• The minimum amount of energy The minimum amount of energy required to maintain life processes required to maintain life processes in the bodyin the body

• (Least amount of food you need to (Least amount of food you need to survive)survive)

CaloriesCalories

• Energy value in food, measured in Energy value in food, measured in units of heatunits of heat

• Increased exercise = increased Increased exercise = increased calories burned = loss of weightcalories burned = loss of weight

• 1 pound fat = 3,500 calories1 pound fat = 3,500 calories

Aerobic exerciseAerobic exercise

• Vigorous activity in which oxygen is Vigorous activity in which oxygen is continuously taken in for a period continuously taken in for a period of at least 20 minutesof at least 20 minutes

• Oxygen is continuously being sent Oxygen is continuously being sent to the muscles while exercisingto the muscles while exercising

Aerobic examples…Aerobic examples…

• JoggingJogging• SwimmingSwimming• CyclingCycling• Brisk walkBrisk walk

• Strengthens heart and lungs to Strengthens heart and lungs to work more efficientlywork more efficiently

Anaerobic exerciseAnaerobic exercise

• Intense bursts of activity in which the Intense bursts of activity in which the muscles work so hard that they produce muscles work so hard that they produce energy without using oxygenenergy without using oxygen

• Your muscles are using the oxygen Your muscles are using the oxygen already stored in your body, no new already stored in your body, no new oxygen being utilizedoxygen being utilized

Anaerobic examples…Anaerobic examples…

• SprintingSprinting• WeightliftingWeightlifting

• Strengthen muscles over timeStrengthen muscles over time

Types of resistance Types of resistance trainingtraining

1.1. IsometricIsometric

2.2. IsotonicIsotonic

1.1. IsokineticIsokinetic

IsoIsommetricetric

• Activity that uses Activity that uses muscle tensionmuscle tension to to improve muscular strength with improve muscular strength with little or no body movementlittle or no body movement

• Ex: Palms against each otherEx: Palms against each other

IsoIsottoniconic

• Activity that combines muscle Activity that combines muscle contraction with repeated contraction with repeated movementmovement

• Ex: Push / Sit / Pull – upsEx: Push / Sit / Pull – ups

Trunk twistsTrunk twists

IsoIsokkineticinetic

• Activity that involves resistance through an Activity that involves resistance through an entire range of motionentire range of motion

• Increases joint flexibilityIncreases joint flexibility• Hammer strength machinesHammer strength machines

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Planning a fitness Planning a fitness programprogram

– Before you actually exercise, make Before you actually exercise, make sure you are physically able to exert sure you are physically able to exert yourself. yourself.

– What if you have…What if you have…• Asthma ?Asthma ?• Bad knee ?Bad knee ?• Sore back ?Sore back ?

Begin graduallyBegin gradually

• Ease your way into your workout Ease your way into your workout programprogram

• Must enjoy it, do activities / Must enjoy it, do activities / exercises that you enjoyexercises that you enjoy

Selecting the right activitySelecting the right activity

• Where you liveWhere you live• Your interestsYour interests• Level of healthLevel of health• Time and placeTime and place• Personal safetyPersonal safety• Do my activities meet the five Do my activities meet the five

components of fitness?components of fitness?

Basics of a program…Basics of a program…

#1) #1) OverloadOverload– Working the body harder than it is Working the body harder than it is

normally workednormally worked

– Increase reps, weight, time, distanceIncrease reps, weight, time, distance

Basics cont…Basics cont…

#2) #2) ProgressionProgression

- Gradual increase in overload - Gradual increase in overload necessary for achieving higher necessary for achieving higher levels of fitnesslevels of fitness

- Gradually adding more weight, - Gradually adding more weight, distance etc…distance etc…

Basics cont…Basics cont…

#3) #3) SpecificitySpecificity– Particular exercises and activities Particular exercises and activities

improve particular areas of health improve particular areas of health related fitnessrelated fitness

– Different activities / exercises for Different activities / exercises for different goalsdifferent goals

InjuriesInjuries

• Eventually going to happenEventually going to happen

• You must determine the severity of You must determine the severity of your injuryyour injury

Injuries cont…Injuries cont…

• If your injury requires medical If your injury requires medical attention, seek it a.s.a.p.attention, seek it a.s.a.p.

oror

If your injury is not getting better If your injury is not getting better within a week or sowithin a week or so

What to do?What to do?

•R.I.C.E. Principal R.I.C.E. Principal

•General first aid for the General first aid for the sprain, strain, sore muscle sprain, strain, sore muscle etc.etc.

RR.I.C.E..I.C.E.

•RestRest

•Rest the injured body part or your Rest the injured body part or your entire body. By doing so, you are entire body. By doing so, you are probably not going to aggravate probably not going to aggravate your injury more than it already is, your injury more than it already is, thus promoting healingthus promoting healing

R.R.II.C.E..C.E.

• IceIce

•Apply ice to your injured body Apply ice to your injured body part a.s.a.p. after you injure it. part a.s.a.p. after you injure it. This will keep the swelling This will keep the swelling down. Ice frequently until down. Ice frequently until injury is healedinjury is healed

R.I.R.I.CC.E..E.

• CompressionCompression

•Wrap your injury with an ace Wrap your injury with an ace bandage to keep swelling bandage to keep swelling down. This will allow new down. This will allow new blood cells to heal your injury blood cells to heal your injury faster faster

R.I.C.R.I.C.EE..

• ElevationElevation

•Elevate your injured body part Elevate your injured body part higher than your heart. This higher than your heart. This will help drain the blood, will help drain the blood, keeping swelling to a minimum. keeping swelling to a minimum. This is important at night! This is important at night!