Physical Fitness Physical Fitness In Your LifeIn Your Life

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BackgroundBackground

More than 60 More than 60 percent of U.S. adults percent of U.S. adults do not engage in the do not engage in the recommended recommended amount of activity. amount of activity.

Approximately 25 Approximately 25 percent of U.S. adults percent of U.S. adults ( ages 30-64) are not ( ages 30-64) are not active at all. active at all.

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Sedentary LifestyleSedentary Lifestyle

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Strategies to Get StartedStrategies to Get Started Plan one week Plan one week

ahead of timeahead of time Set short term Set short term

goals at firstgoals at first 20 minutes instead 20 minutes instead

of 45 minutes to of 45 minutes to beginbegin

Plan on self- Plan on self- rewardreward

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Selecting the right Selecting the right activityactivity

Where you liveWhere you live Your range of interestsYour range of interests Your level of healthYour level of health Time and placeTime and place Personal safetyPersonal safety

High crime areas, running after High crime areas, running after darkdark

Comprehensive planningComprehensive planning Address all five areas of fitnessAddress all five areas of fitness

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Benefits of Physical Benefits of Physical ActivityActivity

Mental and Emotional HealthMental and Emotional Health Improve your outlook Improve your outlook Improve self-image, Improve self-image, Stress, Stress,

ConfidenceConfidence Social HealthSocial Health

Play a SportPlay a Sport Find a BuddyFind a Buddy. . Exercise for CharityExercise for Charity. . Join a ClassJoin a Class

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Benefits of Physical Benefits of Physical ActivityActivity

Physical HealthPhysical Health Control weightControl weight Prevent heart Prevent heart

disease and strokedisease and stroke Strengthens heart, Strengthens heart,

BP, BP, CholesterolCholesterol Maintain strong Maintain strong

bones bones Helps with arthritis, Helps with arthritis,

osteoporosis and osteoporosis and diabetesdiabetes

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Components of Physical Components of Physical FitnessFitness

Body composition Muscular Body composition Muscular enduranceendurance

Cardiorespiratory Cardiorespiratory

enduranceendurance

Muscular strength Muscular strength FlexibilityFlexibility

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Components of a Fitness Components of a Fitness PlanPlan

The Warm-upThe Warm-up Raise Body Temperature, Raise Body Temperature,

Stretching, Stretching, HRHR The WorkoutThe Workout

Frequency, Intensity, Frequency, Intensity, TimeTime

The Cool-DownThe Cool-Down Slowed Activity, Slowed Activity,

Stretching, Stretching, HRHR

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Principles for an Effective Principles for an Effective WorkoutWorkout

OverloadOverload Harder work than Harder work than

normal, normal, Strength, Strength, FitnessFitness

ProgressionProgression Gradual increase in Gradual increase in

OverloadOverload SpecificitySpecificity

Particular exercises Particular exercises improve certain areasimprove certain areas

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Cardiorespiratory Cardiorespiratory EnduranceEndurance

Aerobic ExerciseAerobic Exercise Raises Lung Raises Lung

Capacity, Capacity, Strengthens HeartStrengthens Heart

Jogging, Swimming, Jogging, Swimming, Dancing, Cycling, Dancing, Cycling, Brisk WalkingBrisk Walking

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Cardiorespiratory Cardiorespiratory EnduranceEndurance

Anaerobic ExerciseAnaerobic Exercise Intense Bursts, Intense Bursts,

Muscles don’t use Muscles don’t use OxygenOxygen

Calisthenics (sit-ups, Calisthenics (sit-ups, push-ups, squats, pull-push-ups, squats, pull-ups), Weight Trainingups), Weight Training

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FlexibilityFlexibility

Isokinetic exerciseIsokinetic exercise Activity with resistance Activity with resistance

through a whole range of through a whole range of motionmotion

Increase Joint FlexibilityIncrease Joint Flexibility Stretching, Reduces Risk Stretching, Reduces Risk

of Injuryof Injury

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Benefits of Strength Benefits of Strength TrainingTraining

Use more calories Use more calories Exercise, muscle burns Exercise, muscle burns

caloriescalories

Reduce injury Reduce injury Improved balance, joint Improved balance, joint

supportsupport

Maintain strong Maintain strong bonesbones Helps build bone, prevent Helps build bone, prevent

bone loss (osteoporosis)bone loss (osteoporosis)

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Muscles of the Upper Muscles of the Upper BodyBody

BicepsBiceps TricepsTriceps Pectoralis (Major and Pectoralis (Major and

Minor)Minor) DeltoidDeltoid TrapeziusTrapezius Latissimus DorsiLatissimus Dorsi Serratus AnteriorSerratus Anterior Rhomboideus Rhomboideus 04/21/23 15Physical Activty

Muscles of the Lower Muscles of the Lower BodyBody

TrunkTrunk Rectus AbdominusRectus Abdominus External & Internal Abdominal External & Internal Abdominal

ObliqueOblique Lower BodyLower Body

Gluteus (Maximus and Gluteus (Maximus and Minimus)Minimus)

Biceps femoris and semi- groupBiceps femoris and semi- group Rectus Femoris and Vastus Rectus Femoris and Vastus

groupgroup Gastrocnemius, SoleusGastrocnemius, Soleus

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Exercises for Upper BodyExercises for Upper Body

Chest – Bench Press: Incline and Chest – Bench Press: Incline and DeclineDecline

Arms – Curls, Extensions, Wrist CurlsArms – Curls, Extensions, Wrist Curls Abs – Crunches: Reverse and SideAbs – Crunches: Reverse and Side Shoulders – Shrugs, Military Press, Shoulders – Shrugs, Military Press,

Lateral Arm RaisesLateral Arm Raises Back – Seated Row, Pull Downs, Chin-Back – Seated Row, Pull Downs, Chin-

upsups

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Exercises for the Lower Exercises for the Lower BodyBody

Quads – Leg Press, LungesQuads – Leg Press, Lunges Hamstrings – Leg CurlsHamstrings – Leg Curls Lower Leg – Calf raisesLower Leg – Calf raises Glutes - SquatsGlutes - Squats

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Stretches for the Upper Stretches for the Upper BodyBody

Chest-Elevate arms 90Chest-Elevate arms 90° ° to sides, palms to sides, palms upup

Arms – Arm behind head with other Arms – Arm behind head with other hand on elbowhand on elbow

Upper Back – Hands locked together Upper Back – Hands locked together behind back, bend over and reach upbehind back, bend over and reach up

Lower back – Bend over and touch toesLower back – Bend over and touch toes Shoulders – Bring one arm across chest, Shoulders – Bring one arm across chest,

use other arm to draw arm closer to use other arm to draw arm closer to chestchest

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Stretches for the Lower Stretches for the Lower BodyBody

Lower legsLower legs QuadsQuads GlutesGlutes HamstringsHamstrings Inner thigh Inner thigh

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How to Find Target Heart How to Find Target Heart RangeRange

Find RHRFind RHR 220- Age = MHR220- Age = MHR Take MHR- RHRTake MHR- RHR Multiply by .6 and .85Multiply by .6 and .85 Add RHR to eachAdd RHR to each = Target Heart Range= Target Heart Range

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Starting an Exercise ProgramStarting an Exercise Program

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