FITNESS

FITNESS

The characteristics of the body that enable it to perform activity

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FIVE COMPONENTS OF FITNESS

• Cardiovascular Endurance (heart and lungs)

• Flexibility (range of motion in the joints)

• Muscular Strength (how much)

• Muscular Endurance (how long)

• Body Composition (Proportion of fat tissue to lean)

BRUCE LEE

• Died in 1973 at age 32

• Transcended Martial Arts and Film

• Jeet Kune Do

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BENEFITS AS IT RELATES TO HEALTH AND

WELLNESS

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PHYSICAL

• Makes physical activity easy to perform (and much more pleasant)

• Promotes rest, relaxation, sleep, and healing

• Aids in weight control• Contributes to nutritional health• Enhances disease resistance• Strengthen accident resistance

MENTAL EMOTIONAL AND SPIRITUAL

• Helps resist depression and anxiety

• Defense against stress

• Allows freedom from drug abuse

• Self-esteem

• Instills joy in life

• Inspires courage to face challenges

SOCIAL

• Provides social opportunities

• Encourage citizenship

• Enhances energy for productive work

SEDENTARY

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Physically inactive (literally sitting down a lot)AKA “COUCH POTATOE”

• 1996 study said 60% of Americans don’t exercise regularly

• 2002 70% did not participate in regular exercise (moderate for 20 min 5 days a week or heavy for 30 min 3 for 3 days)

• Exercise need not be strenuous -Take walks or do something you like-Don’t compare yourself to others-Start Small

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EXERCISE

• Conditioning- the many changes that cells make in response to physical activity that make the body more able to do the work at hand

• Overload- an extra demand placed on the body

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PROGRESSIVE OVERLOAD PRINCIPLE

• How to get in shape– Frequency (how often)– Intensity (how much) run vs a jog– Duration (how long)

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NO PAIN NO GAIN!

• Misconception

• Start slow and do what you can

• Sustained effort keeps you in shape

• What kind of shape do you want to be in?

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CARDIOVASCULAR

• Ability of the heart and lungs to sustain effort over a long period of time

• Aerobic- with O2

• Anaerobic- without O2

CARDIO ENDURANCE

• Blood Volume ^• Blood carries more o2• The heart gains size• Fewer beats needed• Pulse rate slows• Breathing becomes more efficient• Blood move through the system easier• You get Lean

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THE HEART

• Pulse rate- heart beats per min

-70 per= young adult

-If you are in good shape it can be as low as 50 per min

• Target Heart Rate- Fast enough to push the heart but not enough to strain it (level 1 and 2)

TARGET HEART RATE

• 220- your age = Max heart rate(220-16=204)

• Target Heart Rate= 204 X .75 = 153 beats per min

• If you do this for 20 to 30 min 3 times a week this is considered to be regular exercise

CARDIO ACTIVITIES

• Should be steady and constant

• Use of large muscles

• Longer than 20 minutes

• Should be able to converse during your workout

FLEXIBILITY

• Elasticity- tissues being easily stretched or bent return to normal size shape

• Connective tissue- fluid, gelatin-like, fibrous, or strap-like materials that bind, support, or protect other body tissues

-Cartilage- cushions bone on bone areas

-Tendons- holds muscle to bone

-Ligaments- hold bone together

RANGE OF MOTION

• The mobility of a joint; direction and the extent to which it bends

• If your joints are flexible they will bend and move as it is designed to do without tearing and breaking in response to sudden movements

• There is athletic movement to be found• Improves strength and balance (squats)• Improves speed

STRETCHING

• Static- holding and not moving for 10 to 20 sec.

• Ballistic- Moving while stretching• You should do both• Don’t pull on cold muscles• Don’t push too far• Yoga is a great way to get flexible while

working on core strength and muscle endurance

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MUSCLE STRENGTH AND ENDURANCE

• Repetition- one complete range of motion• Set- specific number of times to repeat a

weight-training exercise• Endurance- less weight and more reps or

holding isometric exercises (max reps)• Building strength- more weight and less reps

RIPPED OR SIZE?

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• More size- More weight less reps (sets of 3 and at the most 10 reps)

• Chiseled- more reps per set (at least 12 and up to 20)

• Steroids- natural hormones found in the body which promote muscle growth (can be found in drug form to shortcut muscle growth)

• Ergogenic- a term that claims to mean “work-enhancing” In fact, no products enhance the ability to do work.