FITNESS HEALTH 9 COMPREHEND CONCEPTS RELATED TO HEALTH PROMOTION (FITNESS) … TO ENHANCE HEALTH STANDARD 1 ANALYZE THE INFLUENCE OF MEDIA AND TECHNOLOGY ON HEALTH BEHAVIORS (FITNESS) STANDARD 2 DEMONSTRATE ABILITY TO USE GOAL SETTING SKILLS TO ENHANCE HEALTH STANDARD 6 DEMONSTRATE ABILITY TO PRACTICE HEALTH ENHANCING BEHAVIORS (FITNESS) AND AVOID HEALTH RELATED RISKS STANDARD 7 Lesson Objectives and Goals Fitness Careers Name a job or career in Fitness … Fitness Careers Personal Training Athletic Trainer Physical Therapy Fitness Careers Gym Assistant Wellness Coordinator Health Club Manager Where are job opportunities? Professional sports teams College athletic teams Private Clubs, health and fitness companies In hospitals Yoga studios Clients homes Media Can you name a fitness site to reference fitness information from? Television Magazines Twitter Video Television FITNESS MAGAZINES Media Twitter Twitter @MensFitness @HealthTips @Fit_Motivator @muscle_fitness @FLEX_Magazine FITNESS VIDEO WORKOUTS Variety … Personal Fitness ATHLETICS Sport Specific Sport Specific (Volleyball) COMPONENTS OF FITNESS MUSCULAR STRENGTH MUSCULAR ENDURANCE Muscular strength is defined as the ability of a muscle group to develop maximal contractile force against a resistance in a single contraction. Muscular endurance is the ability of a muscle group to exert submaximal force for extended periods. Muscular Strength What would be an example of an exercise performing muscular strength? Name a sport that requires muscular strength … MUSCULAR STRENGTH Bench Press Muscular Strength Exercises like push-ups, squats, and pull-ups will be difficult enough to build muscle. General rule of thumb for strength is 3 sets of 5 to 8 repetitions is good for building strength. Once you can do this without stopping, you can add weight to your regimen. The more weight you add, the more strength will increase. MUSCULAR ENDURANCE Push Ups /Sit Ups NFL Combine FLEXIBILITY Ability to move a body part through a full range of motion. OSU Stretching Drills Components of Fitness Flexibility Flexibility Stretching for flexibility. Flexibility means being able to move your joints and muscles through their full range of motion. Ohio State Football Team Stretch Basic Components of Fitness Body CompositionRatio of body fat to lean tissue, including muscle, bone, water and connective tissue. Hydrostatic Weighing (Underwater) This is a process that requires being fully lowered into a water-filled tank for approx. 10 secs having expired all of the air out of your lungs This technique is regarded as the ‘Gold standard’ way to measure body composition… Hydrostatic Weighing Body Composition (Skinfold Calipers) The main sites measured are the abdomen, back of the arm, thigh, hip and back of the shoulder. Skinfold Calipers A handheld method that is actually one of the more reliable techniques. The practitioner uses hand held calipers that open and close to gently pinch fat tissue directly under the skin. SKINFOLD CALIPERS Body Composition BIOELECTRICAL IMPEDENCE ANALYSIS (BIA) Body Composition Body Composition (Bod Pod) Egg shaped capsule 1 minute System assesses the amount of air that is displaced by your body. Cardio Endurance Endurance- Ability of the heart and lungs and blood vessels to send fuel and oxygen to the body’s tissues during long periods of vigorous activity. Cardio Endurance Stationary Machines Running … Cardio Endurance examples … Kick Boxing Swimming Cardio Endurance Aerobic- Vigorous activity using oxygen … 20 minutes Anaerobic- Intense bursts of energy Aerobic examples- Jogging, swimming, dancing etc. Anaerobic examples- 100 meter dash, weight training Resistance Training Isometric- Muscle tension to improve muscular strength. Example: Make a muscle and hold it … Wrestlers (Tennis Ball) Isotonic- Muscle contraction with a repeated movement. Example: Weights/ Push ups Resistance Training Plank with stability ball Plank Resistance Training Hand Grips … Stress Ball … Planning a Fitness Program Set Short Term Goals What are your range of interests? Activity Triangle Benefits Nervous System Can help your reaction time… Circulatory System Strengthens your heart! Benefits Respiratory System Lung Capacity increases … Overall Fitness Strengthens the body’s muscles and other moving parts … Benefits from Fitness Facts … Exercise boosts brain power Exercise let’s you eat more Movement melts away stress Basic Terms of Exercise Programs OverloadWorking the body harder than it is normally worked. Increase … 1. 1. Reps 2. 2. Sets 3. 3. Exercises Basic Terms of Exercise Program ProgressionGradual increase in Overload Basic Terms of Exercise program SpecificityParticular exercise and activities, that improve particular areas of health related fitness Warming Up and Cooling Down Warm Up Warm up- Prepares the muscles for the workout to come … Raises body temperature and stretches large muscles and helps prevent injuries. Cool Down Cool Down- Engaging in an activity to gradually decrease the activity. FITT FORMULA Frequency/ Intensity /Time/Type Frequency How often do you workout during the week … Studies say you should exercise 3 to 5 times per week … Intensity How hard someone work’s on the activity … 60 to 85 percent maximum heart rate usually … Time How long do you exercise? Times can vary … Keep Frequency in mind and types of exercise … Type Which activities you select … Vary your activities Target Heart Rate Target Heart Range Target Heart RangeRange your heart should be during exercise. Resting Heart Rate Normal resting Heart Rate is between 72-84 beats per minute. Find Pulse count for 10 seconds … multiply by 6 Maximum Heart Rate 220- Your age equals your Maximum Heart Rate Target Heart Rate Formula Steps 1-2-3 1. Take pulse ( RHR) 2. Subtract age from 220 = Maximum HR 3. Subtract RHR from Max HR Steps 4-5-6 4. Multiply by the Intensity used 5. Add the RHR 6. Target Heart Range