Fitness A complete approach to Health

Creating Balance

Fitness Learning Outcomes Phase 1 1. Explain the difference between Fat body weight

and Lean body weight and the importance of balance.

2. Categorize various activities into “aerobic” or “anaerobic”.

3. Calculate Target Heart Zones for various ages. 4. Explain how the heart becomes for efficient with

aerobic exercise. 5. Apply the F.I.T.T. principle to exercise and Fitness

components. 6. Analyze effective and safe weight management

programs.

Learning Outcomes Phase 2 1. List the benefits of Wellness for Life. 2. Name and describe the 5 parts of Fitness and

the importance of each. 3. Identify common “MYTHS” of exercise. 4. Identify major muscle groups and their

functions. 5. Apply the Overload Principle to strength

training. 6. Explain the meaning for “The PRICE is right” for

injury care. 7. Analyze various stretches for safe techniques. 8. Create a personal fitness plan based from

individual fitness results.

• Physical Activity is any bodily movement that is produced by the contraction of skeletal muscles and that increases energy expenditure.

• Exercise is planned, structured, and repetitive bodily movement done to improve or maintain one or more components of physical fitness, such as endurance, flexibility, or strength.

• Physical Fitness is the ability to perform regular moderate to vigorous levels of physical activity and exercise without excessive fatigue.

Physical Fitness, Activity, and Exercise

Benefits of Regular Physical Fitness • Improved cardiorespiratory fitness

• Reduced cancer risk

• Improved bone mass

• Improved weight control

• Prevention of diabetes

• Improved immunity

• Improved mental health and stress management

• Longer life span

• Reduces the incidence of falls in older adults and relieves pain of arthritis.

Benefits for Regular Exercise

Levels of Activity

Why is Physical Activity Important for Students?

How it helps in School

• Can positively affect concentration, memory, and classroom behavior among adolescents

• Associated with lower levels of stress and anxiety

• Improves social life

• Can improve standardized test scores

Reasons why some teens are not getting enough activity. • Personal

– Negative Attitude

– Lack of Belief in ability to be physically active

• Social

– Influence of their peers

– Lack of Parental support

• Environmental

– No Safe locations to be active

– No Access to equipment

– Financial costs of physical activities too much

– Time- other responsibilities

Five Parts of Fitness

Cardiovascular Fitness What is this? • Cardiovascular endurance is

the heart’s ability to pump oxygen rich blood to the muscles. Activities that increase the rate of oxygen rich blood to the muscles are exercises that use large muscle groups such as walking, jogging, swimming, dancing, and cycling.

• Aerobic exercise is the best exercise to strengthen the heart and to decrease the amount of extra fat on the body.

How does this help?

• These activities require the heart and the muscles involved in breathing to work harder to deliver the oxygen that the muscles need.

• In this way the heart and the respiratory muscles increase their ability to work and to do the work more efficiently.

Heart Beats Saved Sitting Sally before Cardio Exercise

Sitting Sally

a. Resting Heart Rate=70bpm x 60 minutes= 4,200 beats per HOUR

b. 70 bpm x 24 hours= 100,800 beats per DAY

c. 70bpm x 7 days= 705,600 beats per WEEK

d. 70 bpm x 52 weeks(year) = 36,691,200 beats per YEAR

Sitting Sally After Cardio

(2 weeks later (Now Moving Sally )

a. Resting Heart Rate= 67 bpm x 60 minutes = 4,020 beats per HOUR

b. x 24 hours= 96,480 beats per DAY

c. x 7days = 96,480 beats per WEEK

d. x 52weeks= 35,118,720 beats per YEAR

Heart Beats Saved • A person saves his/her heart by doing aerobic

exercises by making the heart muscle stronger.

• When the heart becomes stronger, how often the heart has to beat to circulate blood decreases because the amount of blood (volume) pumped with each beat increases.

How Many Heart Beats Saved???? Per HOUR:

4,200 - 4,020= 180 beats per HOUR saved

Per DAY:

100,800 – 96,480 = 4320 beats per DAY saved

Per WEEK:

705,600 - 675,360 = 30,240 per WEEK

Per YEAR:

36,691,200 – 35,118,720 = 1,572,480 per YEAR

Exercise SAVES your HEART

Aerobic vs. Anaerobic Exercise

Aerobic-uses oxygen to use glucose Anaerobic- no oxygen need to

*Uses the glucose ready in the muscle

How much do Teens need?

• Recommended to get 60 minutes per day.

• If not daily then a minimum of 3-4 days per week.

• This should be an intensity level of Moderate to Vigorous heart rate.

Levels of Intensity Defined • Low–Intensity Activity

-Little to no movement and on a scale of 1-10 heart rate is 0 to 4

• Moderate-Intensity Activity

– Heart will beat faster than normal and breathing will be harder than normal

– On a scale of 0 to 10, moderate-intensity activity is a 5 or 6

• Vigorous-Intensity Activity

– Heart will beat much faster than normal and breathing will be much harder than normal

– On a scale of 0 to 10, a vigorous-intensity activity is 7 or 8

Levels of Physical Activity

FITT Principle for Exercise

Teens Target Heart Rate

a. MHR=208-age

b. HTHRZ=85% of MHR:

c. LTHRZ=55% of MHR:

d. Per 15 sec=Zone divided by 4.

The FITT formula: • F=frequency

(days/week) • I=intensity (how

hard—easy, moderate) • T=time • T=type

Calculating THR Zone How to calculate for a Teen.

Maximum Heart Rate is

208-(.70 x your age)= bpm

Upper Target Heart Rate=

MHR x .85= bpm

Median Target Heart Rate=

MHR x .75= bpm

Lower Target Heart Rate =

MHR x .65= bpm

Per 15 seconds…

THR divided by 4 = .

Categorize the following if each is an Activity or Exercise

• Washing a car • Vacuuming • Golf • Slow walking • Jogging- HR=140 bpm 10 minutes • Jumping Rope for 15 minutes • Bicycling 4 miles at a moderate

pace • Shoveling snow for 15 minutes

continuous • Lifting Weights for 30 minutes

circuit • Playing tennis- • Stretching everyday • Walking from class to class

• Aerobic-uses oxygen to use glucose

• Anaerobic- no oxygen need to

What Is Body Composition?

LBW vs FBW Body Composed of…

• Body weight includes all of your muscles, bones, organs, body fluids, and body fat. If the fat is removed all that remains is Lean Body Weight. Fat Body Weight consists of Essential fat = needed for normal body functioning.

– 3–5% of total body weight in males

– 8–12% of total body weight in females

• Nonessential fat = the extra that we carry

Levels of Body Fatness * Values are estimates (+/- 2-3% at best) • Abdominal body fat poses greater health risks

than fat stored in other areas

• The American Heart Association reports that studies show atherosclerosis, or fatty plaque build-up in the arteries, begins in childhood and progresses into adulthood, increasing your risk for cardiovascular disease. Choosing a low-fat, low-cholesterol diet while you are young can lower your risk for heart disease and many other health problems later in life.

• Some fats are necessary in your diet, especially for growing teenagers. Fats provide energy, supply your body with essential fatty acids and enable you to absorb the fat-soluble vitamins A, D, E and K from food.

• Nuts, seeds, safflower and corn oil contain omega-6 fatty acids. Omega-3 fatty acid is necessary for brain development and growth, which is especially important for growing teens.

Teenagers need Fat in their diet. • Some fats are necessary in

your diet, especially for growing teenagers. Fats provide energy, supply your body with essential fatty acids and enable you to absorb the fat-soluble vitamins A, D, E and K from food.

• Nuts, seeds, safflower and corn oil contain omega-6 fatty acids. Omega-3 fatty acid is necessary for brain development and growth, which is especially important for growing teens.

Waist to Hip Ratio • Measuring the waist to hip ratio • WHR is calculated by dividing waist circumference by hip circumference. Waist measurements • Waist measurements should be taken as you breathe out. You should relax

and not contract any abdominal muscles. The tape measure should be aligned at the level of the belly button, and circle the whole way around the body and back to the starting point.

Hip measurement • The hip measurement is taken as the largest circumference around the

buttocks. Hip circumference and waist circumference are each related to different biological mechanisms. Waist circumference measures abdominal and intra-abdominal fat. Hip circumference measures a different set of body components, such as muscle and bone mass, as well as fat.

Weight Management Varies for each person.

Varies for each person.

• Waist to Hip Ratio most accurate

Body Mass Index How is it computed. • A rough assessment

based on the concept that a person’s weight should be proportional to height

• Body weight in kilograms is divided by the square of height in meters

• Elevated BMI is linked to increased risk of disease, especially if associated with large waist circumference

• BMI accounts for differences in frame size better than height weight tables. BMI = Wt (kg) / Ht2

(m)

Problem: BMI does not take muscles mass into account

Definitions of Overweight (Based on BMI values)

Interpreting BMI Charts

Underwater Weighing Technique • Body fat provides more buoyancy so a person

with less extra fat weighs more in water.

Skinfold Testing

• Layers of subcutaneous fat are measured at different sites of body to estimate total body fat levels.

Reasons for Making a Change in Body Composition

1. To have a healthy heart and brain.

2. To have a higher quality of life.

3. Prevention of disease.

4. Better stress management techniques.

Change Body Composition for a better life NOT FOR APPROVAL from others.

Making Changes in Body Composition Lifestyle should focus on:

• Regular physical activity, endurance exercise, strength training, cross training, and flexibility training.

Nutrition Changes

Muscle Strength and Endurance • Muscle strength describes the maximum force

generated by a muscle. Muscle endurance is the ability of a muscle to make repeated contractions against a less maximal load.

• Building stronger muscles will help to improve a person’s coordination, balance, and posture.

• It will also slow bone loss, increases metabolism, and decreases a person’s risk of injury.

• As people age, the elasticity in tendons and ligaments decrease as well as muscle mass and the number of muscle fibers begin to decrease. Strength training can slow this aging process.

How Muscles Work • Muscles always move

bones by PULLING and Never PUSHING.

Muscle Pairs Movement

biceps and triceps bending and straightening the elbow

deltoids and lattisimus dorsi lifting the arm and lowering the arm

pectorals and trapezius moving the arms/shoulders forward and backward (arms are held horizontal and shoulder high for this movement)

abdominals and erector spinae bending the spine forward and backward

quadriceps and hamstrings bending and straightening of the knee

hip abductors and adductors moving the legs apart and together

gastrocnemius and tibialis anterior

standing on your toes or pulling your toes up toward your shin

iliopsoas and gluteals lifting the knee or moving the knee backward

• Muscles always work in pairs.

Strength Training

Poor Posture and Improper Lifting