Introduction to Fitness
“The function of protecting and preserving
health must rank even above that of restoring
it when it is impaired.”
Hippocrates
All content is directly from the Glencoe Health “A Guide to Wellness” Text Book
Benefits of Exercise and Fitness
Lesson Vocabulary
• Physical Fitness
• Physical Health
• Mental Health
• Social Health
Physical Fitness and YOU !
• Physical fitness is the ability to carry out
daily tasks easily and have enough
reserve energy to respond to unexpected
demands.
• Physical fitness impacts all areas of your
overall health.
• It has five basic health related
components.
The Benefits of Physical Fitness
Physical Health
• Reduces your chances of
acquiring diseaseespecially those related to
obesity and inactivity.
• Allows you to be more
active and capable at any
age.
• Gives you higher levels of
energy for longer period of
time.
• Improves posture.
• Better Sleep
The Benefits of Exercise to Your
Physical Health
• Muscular-Increase in lean
body tissue.
• Skeletal-Increased Bone
density. (Skeletal)
• Immune-Faster Recovery from
injury or illness.
• Nervous-Faster response to
stimuli for quicker reactions.
• Circulatory-Increases the
efficiency of the heart, it can do
more work with less effort.
• Respiratory- Lung capacity
increases allowing you to use
more of the oxygen with each
breath.
Mental/Emotional Health
• More intellectually
productive.
• Relief from stress.
• Helps control stress.
• Gives you a sense of
pride and
accomplishment.
• Contributes to positive
self esteem because you
will look and feel better.
Social Health
• Reduces stress that can
interfere with good
relationships.
• Builds self confidence,
making you more able to
deal effectively in social
situations such as
meeting new people.
• Gives you the opportunity
to interact and cooperate
with others.
The Five Components of Physical
Fitness
Five Components of Physical Fitness
Lesson Vocabulary
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Health – Related Physical Fitness
Body Composition
Muscular Strength
Anaerobic Exercise
Muscular Endurance
Cardio-respiratory Endurance
Aerobic Exercise
Flexibility
Health – Related Physical
Fitness
• Health-related physical fitness consists of those
components of physical fitness that have a relationship
with good health.
• Possessing good health-related fitness is related to
lower risk of illness and improved quality of life.
• The components are commonly defined as body
composition, cardiovascular fitness, flexibility, muscular
endurance and strength.
Body Composition
• The ratio of body fat to lean body tissue,
including muscle, bone, water and connective
tissues such as ligaments cartilage and tendons.
Body Composition
• Bio-electrical impedance- using a weak
electrical current that travels through your body
to measure body fat. (What we used)
• Skin fold- using calipers to measure skin folds
on certain landmarks on the body and then
applying a mathematical formula to get a body
fat percentage. This method can be very
accurate.
• Hydrostatic Weighing- Weighing underwater
then applying a mathematical formula to
calculate body fat. This is considered the gold
standard for body fat calculation.
Muscular Strength
• The amount of force a
muscle can exert.
• Anaerobic ExerciseIntense bouts of
exercise in which the
muscles work so hard
that they produce
energy without using
oxygen. (glycolysis)
Maximal Effort
Muscular Strength
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Vertical Jump
Squats
Power Cleans
Bench Press
40 yard dash
Push-Ups
Muscular Endurance
• The ability of muscles to do difficult physical
tasks over a period of time without causing
fatigue.
Muscular Endurance
Anaerobic capacity
Sit-ups
600 yd Run
Bench Press to Failure
Cardiorespiratory Endurance
• The ability of the heart,
lungs and blood vessels to
send fuel and oxygen to
the bodies tissues during
exercise.
• Aerobic Exercise-It uses
oxygen to produce energy
(ATP). It also will increase
lung capacity and will
reduce your resting heart
rate. Sub-maximal Effort
Cardiorespiratory Endurance
Aerobic Capacity
• VO2 Liters of Oxygen per Kilogram of
body weight per minute.
• Beep test
• Mile Run
• Stress Test
Flexibility
• The ability to move a
body part through a
full range of motion.
Flexibility
•Sit and Reach
Planning a Fitness Program
Section 3-3
Vocabulary
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Overload
Progression
Specificity
Warm-up
F.I.T.T. Formula
Cross Training
Rest Interval
Cool Down
Selecting the Right Activity
• Where you live
• Your range of
interests
• Your level of health
• Time and place
• Personal safety
• Comprehensive
planning
The Basics
• Overload-Working the
body more than it is
normally worked.
• Progression-a gradual
increase in overload for
achieving higher levels of
fitness.
• Specificity-Activities or
exercises that focus on
particular areas of health
related fitness. This your
training outcome.
Warm-up
• Elevate core
temperature.
• Slow movements
progressing to fast
movements.
• Stretching may be not
be in your best
interest.
The F.I.T.T. Formula
• Frequency – How often you do the exercise. Three to
five times per week.
• Intensity – Your physical exertion or how hard you
exercise. 70 – 85% of maximal heart rate.
• Time - How much time you devote to a given session. At
least 20 – 30 minutes per exercise session.
• Type – Aerobic exercises such as running, swimming or
jumping rope. Stretching activities that improve flexibility
and anaerobic activities such as weight lifting.
Cross-Training
Combining various exercise routines to
help work different body systems.
Rest Interval
Is vital to training- the amount of recovery
in between bouts of exercise will
determine your bodies response to
anaerobic exercise.
Cool-Down
• Gradually decreasing the intensity of an activity
or using another activity to decrease the
intensity.
• Best time to stretch.
• Sub-maximal aerobic exercise actually uses of
the by-products of anaerobic exercise such as
lactic acid.
• Reached when you are within 20-30 heartbeats
of your regular resting HR
• Helps to maintain blood flow to the brain.
Exercise and Weight Control
Exercise and Weight Control
Vocabulary
1. Sedentary Lifestyle
2. Metabolism
3. Basal Metabolism
4. Calorie
Sedentary Lifestyle
• A way of life that requires little movement or
exercise.
Basal Metabolism
• The minimal amount of energy it takes to
maintain the life processes in a body
Calorie
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A unit of heat
Positive caloric intake=weight gain
Negative caloric intake=weight loss
1 pound of fat =3500 calories
Metabolism
• Metabolism is how fast your body burns
calories. If you add muscle, no matter how old
you are, your metabolism increases.
• What you eat and how you work out can also
turn on your metabolic after burners.
The Plan
Step One: Hit the Weights
• Aerobic exercise burns calories while you
exercise but you don’t get much fat burning
benefit when your not exercising.
• A West Virginia University study showed
weight lifters peeled off an average of 32
pounds but still saw their metabolism increase
four percent.
Hit the Weights cont.
• People in the study doing aerobics lost more
weight but (an average of 40 lbs.) that
included nine lbs. of muscle.
• Consequently, their metabolism slowed
down an average of 14% compared to the
weight lifting group.
• What this means is you will have a tougher
time keeping the weight off. A problem
you will avoid if you build muscle while
dropping fat.
Step Two: When you do Aerobics
Keep Them Short and Fast
• Hard exercise signals your body to burn
more calories of fat in the hours following
your workout.
• The reason is, the harder you go the more
growth hormone your body generates, and
growth hormone is the # one fat fighter.
The more of this hormone in your body
during the day the leaner you get.
Aerobics: Sprint Work
• Running is ideal but you can do sprints on a
bike or in a swimming pool. Another option is
to jump rope and jog in place in between sets.
The Sprint Workout
Once you have picked your exercise do this:
• Warm up for five minutes
• Now go as hard as you can for ten seconds.
• Go easy for two minutes (walking or jogging). Jog if
your in good shape.
• Repeat for total of ten sprints, and recovery periods.
• Cool down for five minutes by doing whatever you
did to warm-up.
Intervals
Choose any aerobic exercise you want.
• Warm up for five minutes
• Go hard for thirty seconds-not all out like in
sprints, but the best effort you can put out for 30
seconds.
• Go easy for one minute - just a brisk walk or jog if
you are in shape.
• Repeat for a total of eight to 12 intervals and
recovery periods.
• Cool down for five minutes
Hard, Steady-State Aerobics:
• Choose any exercise you want
• Warm up five minutes.
• Increase your pace until your moving at 80 to
90% of your maximum heart rate.
• Maintain this for 20 minutes
• Cool down for five minutes.
Step 3: Sneak in a 2nd Workout
for the day.
• You can generate more growth-hormone release in a day
with multiple exercise sessions.
• Don’t have time for a 2nd trip to the gym.
*A brisk walk at lunch or a quick walk around school.
*A quick weight routine with a pair of dumbbells.
*A series of stretches when you wake up or
before
you go to bed.
Advanced Exercisers
• Do a short, intense aerobic session first thing
in the morning before breakfast, then a weight
session in the afternoon or evening.
• Ten Minutes is all you need!