Reduce the risk of cardiovascular disease, diabetes and some cancers Much more…. 5 Components of Health Related Fitness Cardiovascular Endurance: The ability of the heart and lungs to sustain effort over a long period of time. Train through aerobic exercise Measured by the PACER test Muscular Strength: The ability of a muscle to exert force. Train using low reps and high weight Measured by the CURL-UP and PUSH-UP tests Muscular Endurance: The ability of muscles to sustain effort over a long period of time. Train using high reps and low weight Flexibility: The ability of your Joints to move through a full range of mouton_ Stretch
AFTER warming up or at the end of the workout Reduces stiffness, soreness and injuries AND improves performance Measured by the SIT AND REACH test Body Composition: The proportion of lean tissue (muscle, bone, connective tissue, water) compared to fat tissue. Measured by: Electronic body-fat analyzers (hand held or scale) skin-fold calipers Hydrostatic weighing (most accurate) IBM (Body Mass Index) An indicator of potential health risks Calculated from your height and weight only Does NOT take body composition Into account Calorie Connection Calories taken in must equal calories burned off to maintain weight 6 Components of
Skill Related Fitness Coordination: The ability to use the senses and body parts in order to perform motor tasks smoothly and accurately. Reaction Time: The ability to respond quickly to stimuli. Agility: The ability to rapidly and accurately change the direction of the whole body In Speed: The amount of time it takes the body to perform specific tasks. Power = Strength x Speed Aerobic and Anaerobic Exercise Aerobic: Exercises that are steady and rhythmic in nature performed at moderate intensity, such as Jogging, cycling, swimming, aerobics classes… The heart can supply as much oxygen as the body tissues need Anaerobic:
Brief, strength based activities such as sprinting, Jumping, weight lifting Any exercise that consists of short exertion, high intensity movement, is an anaerobic exercise The heart does not supply enough oxygen to the body to maintain this level of exertion Circuit Training A workout that combines aerobic and anaerobic activities, targeting muscular strength and endurance Exercises are performed for a short period of time with little or no rest between exercises Heart Rate Information Maximum Heart Rate = 220 – age Target Heart Rate = 55% to 85% of your maximum heart rate Designed to strengthen your heart, not strain it. F. I. T.
T. Formula (Monitor your FIT to help prevent injuries) Frequency: how often you do the activity each week Time off is important for rest and recovery Intensity: how hard you work out Time: how much time do you devote to the work out session Type: aerobic, anaerobic, specific exercises variation of exercises is important for preventing overuse injuries and overall fitness 3 Parts of an Exercise Session Warm-up: An activity that prepares the body for work. Jog before you run, lift light before you lift heavy, dynamic stretches… Workout/ Exercise: The part of an exercise program when the activity is performed at its shiest peak.
Cool-down: An activity that prepares the muscles to return too resting state. Slow down gradually to avoid tightening of muscles or dizziness, then stretch Training Principles Overload: Working the body harder than it is normally worked Progression: The gradual increase in overload over time Specificity: Particular exercises and activities to target particular areas of fitness Rest and Recovery are a necessary part of training Creating a Personal Fitness Plan Incorporate all five of the health related fitness components Include short-term and long-term goals Make it enjoyable Make a contract with yourself
Make your goals reasonable and specific Don’t begin or progress too quickly Devices: (Heart Rate Monitors, Pedometers) Fitness APS (Infinitesimal, Married… Self-Monitor (Check pulse, perceived exertion, decreased time/increased strength) RICE (for injury care) Rest: Modify activity within the first 24-48 hours (allows the body to begin the repair process) Ice: Apply ice to the swollen area 20 minutes at a time (reduces pain, reduces swelling) Compression: Apply a compressive wrap to reduce swelling Elevation: Keep the injured body part in a position higher than the level of the heart o reduce swelling Dehydration: occurs when you lose more fluid than you take in, and your body doesn’t have enough water and other out its normal functions.