Personal Fitness Writing Unit PDF

SMART GOALS https://www.youtube.com/watch?v=i0QfCZjASX8  WHAT IS  Physical fitness is a state of PHYSICAL FITNESS? physical well-being that allows you to: Health related:...

SMART GOALS https://www.youtube.com/watch?v=i0QfCZjASX8  WHAT IS  Physical fitness is a state of PHYSICAL FITNESS? physical well-being that allows you to: Health related: Cardiovascular fitness  Perform your daily activities Muscular strength without fatigue Muscular endurance  Reduce your risk of health Flexibility problems related to lack of Body composition exercise Skill Related:  Establish a fitness base for Coordination participating in a variety of Agility physical activities Reaction Time Power, Speed Balance  FITNESS COMPONENTS Flexibility Body Composition Muscular Strength Muscular Endurance Cardiovascular Fitness CARDIOVASCULAR FITNESS  Refers to how well the heart and lungs work together to deliver oxygen and nutrients to the muscles and cells  Aerobic exercise which means, in the presence of oxygen  Oxygen is delivered to the muscles, which gives them the energy they need to continue exercising  Occurs over a longer stretch of time  Examples:  Walking  Running  Hiking  Swimming  Dancing MUSCULAR STRENGTH  The ability of a muscle to exert force against resistance  Types of strength training 1. Body weight - push-ups, sit ups, or leg squats 2. Resistance bands – the thicker the band, the more resistance it provides 3. Free weights – barbells and dumbbell's, can be used to provide maximum resistance 4. Weight machines – guide your motion to ensure the target muscle is being exercised MUSCULAR ENDURANCE  Refers to the length of time for which a particular group of muscles can continue to exert force.  Example: sit-ups, push-ups, plank, body weight squats  Ability to move a joint through its FLEXIBILITY complete range of motion (ROM). Flexibility helps prevent muscle and joint injuries. BODY COMPOSITION  The percent of the body weight which is fat compared to tissue which is bone and muscle. For example, having a low body fat percentage is important in achieving overall fitness and avoiding health problems.  Examples:  Skinfold  Circumference  Body scale FACTORS THAT DETERMINE LEVEL OF FITNESS  Heredity  Sets limits on our potential  Ex: If your parents are short, it is unlikely you will be tall enough to be a great basketball center  Environment  Sets limits on the opportunities which may be available  Ex: Most low-income families, are unable to provide the support to master such high- cost activities as golf, ice skating, skiing  Behavior  Some students seem to have everything going for them (good hereditary factors, the best environment) and yet, because of unwise behavior, they might risk the future well- being of themselves.  Ex: smoking, drugs, alcohol RISK FACTORS Controllable Uncontrollable  Physical inactivity  Heredity or family history  Cigarette smoking  Age  Obesity  Gender  High blood pressure  Race  High cholesterol levels  High stress lifestyle F.I.T.T. PRINCIPAL  Frequency: How often you exercise  The number of times per day or week that an activity is performed  Intensity: How hard you exercise  Increasing the difficulty of an exercise  Time: How long you exercise  The length of each training session  Type: What kind of exercise  The kind of activity you do  TRAINING PROGRAM Cardiovascular Flexibility Muscular Strength: Muscular Endurance: Frequency- At least Frequency- Every Endurance:​ Frequency- 3-5 days 3 times per week​ other day (2-4 times Frequency- Every per week Intensity- Slow per week) other day (3 Intensity- 60-85% max stretch until mild Intensity- High days per week)​ HR tension is felt resistance (heavier Intensity- Time- 20-60 min Time- Hold each weight) Low resistance Type- Large muscle stretch for 15-30 sec. Time- 8-12 (light weight)​ movement (walking, Repeat at least 3 repetitions Time- 2-20 cycling, jogging) times Type- Resistant type repetitions​ Type- Slow and activity (weights and Type- Resistant steady. No bouncing weight machines) type activity (weights Body Composition:​ and weight machines) Frequency- 3-5 days (daily is best)​ Intensity- Continuous activity that is sufficient to cause sweating Time- 30 min at least​ Type- Large muscle movement (walking, cycling, jogging) PRINCIPLES OF TRAINING  Overload  Occurs when increased demands are made upon the body. The increased stress causes the body to adapt or adjust, which then causes a physical improvement.  FITT Principle  Progression  Gradual increase in exercise or activity over a period of time.  Increase in the FITT principle  Specificity  Refers to the fact that improvements in various fitness areas require specific kinds of activity.  Select an exercise program that appropriate for the specific fitness component you would like to improve. PERSONAL FITNESS ANATOMY  Muscle- Band of fibers which are held together by a covering of connective tissue  Skeletal Muscles – The muscles that enable you to move the parts of your body  Skeletal muscles are attached to the bones of your body by tendons  Ligaments- Connect bones together by joints Hypotrophy Atrophy When you train, When you stop training and the muscle and your muscles enlarges become smaller MUSCLE FIBER  Slow Twitch  Slow to contract but have the ability to continue working for long periods of time. Important for endurance type activities  Fast Twitch  Best suited for fast, short-term contractions. These fibers are NOT well supplied by blood vessels and therefore have reduced capacity for using oxygen.  Intermediate  Characteristics common to the other two fibers. They are used in activities of high intensity and moderate duration. WHY IS FLEXIBILITY IMPORTANT?  The ability to move your joints throughout their full range of motion is essential to optimal fitness and to healthy living  Low level of flexibility can lead to the following health related problems:  Low back problems  Muscle strains  Poor posture  Poor physical performance Warm up: Cool Down:  Allow muscles to be more  Allows for gradual recovery flexible  Regulates body temperature  Better able to contract and  Prevents muscle soreness and relax cramps  Prepares for action  Decreases the chance of injury BENEFITS OF ACHIEVING MUSCULAR STRENGTH AND ENDURANCE  Avoiding health problems such as lower back problems  Performing daily activities without injury  Participating in recreational activities  Preventing posture problems related to muscular weakness Isometric Isotonic  Lifting a resistance through a  Strength building range of motion. exercises that in which  Example:  Bicep curl you contract, or tighten,  Squats muscles without  Push ups changing their length (static contraction).  Example:  Plank  Wall sit  Some yoga poses (tree pose) STRESS  A nonspecific response of the body to any demand made upon it.  Positive (eustress)  Negative (distress)  Stressors  Things that cause stress  Psychological- Love, anxiety, and fear  Environmental- Excessive heat, cold, noise, and overcrowding  Social- Personal relationships, family problems, loneliness, and discrimination  Physiological- Illness, injuries, fatigue, drugs and food such as caffeine, salt, sugar, and alcohol COPING STRATEGIES Positive: Negative:  Learn time management  Alcohol  Limit certain foods (caffeine)  Too much television  Share your stress with someone  Dependance on chemicals or  Exercise drugs  Smoking  Meditation  Withdrawal or avoidance  Imagery  Excessive gambling  Overspending