Physical Fitness In Your Life 10/15/2015 1Physical Activty.
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Physical Fitness Physical Fitness In Your LifeIn Your Life
04/21/23 1Physical Activty
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.
04/21/23 2Physical Activity
Sedentary LifestyleSedentary Lifestyle
04/21/23 3Physical Activty
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
04/21/23 4Physical Activty
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
04/21/23 5Physical Activty
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
04/21/23 6Physical Activty
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
04/21/23 19Physical Activty
Stretches for the Lower Stretches for the Lower BodyBody
Lower legsLower legs QuadsQuads GlutesGlutes HamstringsHamstrings Inner thigh Inner thigh
04/21/23 20Physical Activty
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
04/21/23 21Physical Activty
Starting an Exercise ProgramStarting an Exercise Program
04/21/23 22Physical Activty
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