Physical Fitness and Health Planning a Fitness Program Presented by: Matt Buchanan, Marcela Campo, and Soyuth Sok.

Physical Fitness and Health

Physical Fitness and Health

Planning a Fitness ProgramPresented by: Matt Buchanan, Marcela Campo, and

Soyuth Sok

Physical Fitness and YouPhysical Fitness and You

Jerry is a star soccer player. He moves up and down the field with speed and grace. Yet, he isn’t very good at doing push ups.

Patty competes on the balance beam but gets completely out of breath after running half a block.

Would it surprise you to learn that the physical fitness program of each of these individuals is lacking?

What is Physical Fitness?What is Physical Fitness?

Definition: The ability to carry out daily tasks easily and have enough reserve energy to respond to unexpected demands.

Dimensions of Physical Fitness

Dimensions of Physical Fitness

Physical Health

Mental/Emotional Health

Social Health

Physical HealthPhysical Health

Reduces your chances of acquiring diseases (cardiovascular) and crippling conditions (obesity)

Higher energy levels

Improved posture

Mental/Emotional HealthMental/Emotional Health

More productive intellectually

Relief from stress

Aids in depression control

Gives you sense of pride and accomplishment for taking care of yourself

Contributes to positive self-esteem

Reduces relationship stress

Builds self-confidence

Gives you the opportunity to interact and cooperate with others

Social HealthSocial Health

Basic Components of Physical Fitness

Basic Components of Physical Fitness

Body Composition

Flexibility

Muscular Strength

Muscular Endurance

Cardiorespiratory Endurance

Why do YOU choose to engage in

physical activity, or to workout?

Why do YOU choose to engage in

physical activity, or to workout?

10 Reasons to Work Out10 Reasons to Work Out

Improved cardiovascular health

Better weight control

Improved flexibility, muscular strength, and muscular endurance

Improved appearance (eg. well-toned muscles)

Improved self-esteem

Increased productivity

A chance to socialize when you participate in group sports

Increased mental alertness

Increased ability to handle stress

Less fatigue and improved sleep

Planning a Fitness Program

Planning a Fitness Program

What are your fitness goals?

How fit are you?

What special skills do you possess?

You’ll want to take all of these into account when designing your personal fitness program

If you seldom engage in physical activity, plan a program that is not overtly vigorous at first and check with a qualified health professional before beginning

Tips for Planning a Fitness Program

Tips for Planning a Fitness Program

Realistic goals are essential to the success of an exercise program, and can help by providing you with a plan for action

Plan your exercise a week ahead of time

Set short-term goals at first

Reward yourself at the end of the week. After you begin to see benefits from your workouts, you’ll eventually become motivated by the results alone

Rest or inactivity

Leisure activities

Flexibility and strength

Aerobic exercise

Recreational

Lifestyle physical activity

The Activity TriangleThe Activity Triangle

Rest or InactivityRest or Inactivity

Watching TV

Playing computer games

Sitting more than 30 minutes at a time

Leisure ActivitiesLeisure Activities

Golf

Bowling

Softball

Yardwork

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Flexibility and StrengthFlexibility and Strength

Stretching

Pushups

Weight lifting

Aerobic ExerciseAerobic Exercise

Brisk walking

Cross country skiing

Bicycling

Swimming

Running

RecreationalRecreational

Soccer

Basketball

Martial arts

Hiking

Tennis

Dancing

Lifestyle Physical ActivityLifestyle Physical Activity

Taking the dog on a walk

Going longer routes

Using the stairs instead of elevators

Every mile you walk or run adds 21 minutes to your life and saves 24 cents in medical costs.

Factors to Consider to Selecting the Right Activity

Factors to Consider to Selecting the Right Activity

Where you live

Your range of interests

Your level of health

Time and place

Personal safety

Comprehensive planning

Where You LiveWhere You Live

Your local terrain (hilly or flat) and temperature (hot or cold) should be considered

Your Range of InterestsYour Range of Interests

Activities should be enjoyable

Your Level of HealthYour Level of Health

Take your physical condition into account when designing a physical activity program

Time and PlaceTime and Place

Are you a morning or night person

Pick a time when you will be most likely to stick with your goals

Build your program around your daily routine

Personal SafetyPersonal Safety

When running long distances, avoid high crime areas or running after dark

Always wear appropriate protective gear

Comprehensive PlanningComprehensive Planning

Pick activities that cover all 5 areas of health-related fitness

Consider the following principles for an effective workout:

Consider the following principles for an effective workout:

Overload: - working the body harder than it is normally worked - builds muscular strength and contributes to overall fitness

Progression: - a gradual increase in overload necessary for achieving higher levels of fitness

Specificity: - particular exercises and activities improve particular areas of health-related fitness

Cross-TrainingCross-Training

Definition: combining various exercise routines to help work different body systems

This variation not only provides a change of pace for the mind, but it also gives muscles and joints most stressed by a particular kind of exercise time to rest

Helps people achieve a higher level of total body fitness

Basics of an Exercise Program

Basics of an Exercise Program

The Warm-Up

The Workout

The Cool-Down

The Warm-UpThe Warm-Up

Engaging in activity that prepares the muscles for the work that is to come

Allows your pulse rate to increase gradually

The WorkoutThe Workout

This part of an exercise program is where you perform the activity at its highest peak. To be effective, the activity needs to follow the F.I.T. formula. The letters in this name stand for:

Frequency - how often you do the activity each week

Intensity - how hard you work at an activity during a session

Time - how much time you devote to a given session

Together, these factors determine whether a workout helps you achieve the principle of overload and, ultimately, your workout goal.

The Cool-DownThe Cool-Down

Engaging in activity to gradually decrease activity

The best way to cool down is simply to slow down as you continue the activity

Slowed activity should be done for about 5 minutes, followed by 5 minutes of stretching

Monitoring Your Progress...Monitoring Your Progress...

Occasionally, you will want to stop and evaluate your fitness program. Ask yourself these questions: - “Do I feel better?” - “Am I walking or bicycling or jogging farther in a shorter amount of time?” - “Can I lift more weights for a longer period of time?”

Patience is critical

Keep an exercise journal

List your goals and keep track of the frequency, intensity, and duration of your workouts. At the end of 12 weeks, and every 6 weeks after that, compare the figures. You’ll have a record of your fitness progress!

Your Resting Heart RateYour Resting Heart Rate

The number of times your heart beats in one minute when you are not active

A person of average fitness has a resting heart rate of between 72 and 84 beats/minute

After only 4 weeks of an exercise program, that rate can decrease by 5 to 10 beats/minute

A resting heart rate below 72 beats/minute indicates a good fitness level

33 percent of children who watch more than 5 hours of TV per day are overweight, while only 12 percent of children who watch less than 2 hours a day are overweight.

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