Scribd
Upload
23 views21 pages

Excersize and Fitness

The document discusses the importance of physical activity and exercise for health, highlighting that a significant percentage of U.S. adults are inactive or overweight. It defines various components of fitness, including cardiovascular endurance, muscle strength, and flexibility, and emphasizes the benefits of regular exercise and goal setting for achieving fitness. Additionally, it outlines different types of exercises, such as aerobic and anaerobic, and provides guidance on designing a personal exercise program.

Uploaded by

jsimpson
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PPTX, PDF, TXT or read online on Scribd
23 views21 pages

Excersize and Fitness

The document discusses the importance of physical activity and exercise for health, highlighting that a significant percentage of U.S. adults are inactive or overweight. It defines various components of fitness, including cardiovascular endurance, muscle strength, and flexibility, and emphasizes the benefits of regular exercise and goal setting for achieving fitness. Additionally, it outlines different types of exercises, such as aerobic and anaerobic, and provides guidance on designing a personal exercise program.

Uploaded by

jsimpson
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PPTX, PDF, TXT or read online on Scribd
You are on page 1/ 21

Exercise and Fitness

Terms and Definitions


Physical Activity and Exercise for
Health and Fitness
• Physical activity levels have declined
• Healthy People 2022:
– More than 60% of U.S. adults do not engage in
recommended amounts of activity
– 25% are not active at all
⮚ 67% of American adults are now
considered to be overweight.
⮚ Approximately (1) out of (4) are profiled
as obese.
⮚ Obesity means: a person with excessive
body fat,( males with more than 20% fat
and females more than 30% of fat over
their total body weight).
⮚ Being overweight may enhance other
chronic health risks
What is Fitness?
❖FITNESS IS : “THE ABILITY TO MEET THE DEMANDS OF
THE ENVIRONMENT”

❖Your environment is everything around you.


❖It includes home, work, family and friends – All of
them make demands on you.
❖Meeting the demands means carrying out tasks and
activities.
Cardiovascular Endurance
• Cardiovascular endurance refers to the ability
of your heart and lungs to work together to
fuel your body with oxygen. The Pacer Test is
most often used to test cardiovascular
endurance. Aerobic conditioning, like
jogging, swimming and cycling, can help
improve cardiovascular endurance.

•* •*
Muscle Strength
• Muscle strength refers to the amount of force
a muscle can exert, in a single effort.
Exercises like the bench press, leg press or
bicep curl might be used to measure muscle
strength.

•* •*
STRENGTH

• Can be defined as :

• THE ABILITY OF A MUSCLE OR MUSCLE


GROUP TO APPLY FORCE AND OVERCOME
RESISTANCE
There are 3 different types of Strength
• Static or Isometric – When FORCE is applied to a
NON-MOVING OBJECT.
• Dynamic or Isotonic – Which involves the
MOVEMENT of the muscles / joints etc. against a
Muscle Endurance

• Muscle endurance refers


to the ability of a muscle
to perform a continuous
effort without fatiguing.
Cycling, step machines
and sit up tests are often
used to measure
muscular endurance.

•* •*
Skill-Related Components of
Fitness
• Speed
• Power
• Agility
• Balance
• Coordination
• Reaction time
•Task : Match the Components of Fitness with their definitions.
Cardiovascular Fitness The ability to exercise the whole body for prolonged periods of time.

Coordination The mixing of different abilities into the smooth execution of task.

Muscular Endurance Refers to the capacity of the muscle or group of muscles to work
continuously.
Speed The quickness with which one is able to move the body from one point to
another.
Balance The ability to maintain the equilibrium of the body.

Agility The ability to change direction accurately and quickly.

Flexibility/Suppleness Refers to the range of movement at a joint.

Power The ability to produce strength performances quickly.

Reaction Time The ability to respond to a given stimulus.

Strength The ability of a muscle or muscle group to apply force and overcome
resistance.
Body Composition Refers to the proportions of lean body mass and body fat.
FLEXIBILITY
• “REFERS TO THE RANGE OF MOVEMENT AT
THE JOINT.”
• Can be improved by STRETCHING the muscles and tendons
and by extending the ligaments and supporting tissues
BEYOND THEIR NORMAL RANGE OF MOVEMENT.

• There are 3 different types of stretching


• Static Stretching - EXTENDING a limb beyond its normal range. The
position is held for at least 10 seconds.
• Active/Dynamic Stretching – Extending a joint beyond its normal
limit, and repeats this RHYTHMICALLY over a period of 20 seconds.
• Passive Stretching – Joint flexibility is improved by EXTERNAL
FORCE caused by partners or coaches who move the limb to its end
position and keep it there for a few seconds.
BODY COMPOSTION
• “REFERS TO THE PROPORTIONS OF LEAN
BODY MASS AND BODY FAT”
Aerobic Exercises
Aerobic exercises promote cardiovascular
conditioning and endurance.

• Cross country skiing, swimming,


jogging or running, outdoor cycling,
walking, roller skating, dancing, handball,
racquetball, squash and basketball.
A proper aerobic exercise
program will:
1. increase the efficiency of the heart by making it able to pump
more blood (increased stroke volume) with fewer beats (decreased
heart rate) resulting in increased oxygen availability to the heart
2. increase the ability of muscles to pick up, carry and use oxygen
efficiently
3. decrease the oxygen requirements of the heart during rest and
activity
4. decrease resting blood pressure such that blood pressure
medications may be decreased
5. increase the ability to exercise at higher workloads for longer
periods of time, before being limited by fatigue, shortness of
breath or chest pain
6. decrease triglyceride levels in the blood and increase the HDL-
Cholesterol (good cholesterol) levels, thus making it harder for fats
•* to collect inside artery walls •*
Anaerobic Exercises
Anaerobic exercise require small amounts of energy for
short durations.

• Sprints, pushing, or pulling objects for a short distance,


calisthenics and weight training.

Activities in which you move only intermittently or that


are “stop and go”, such as golf, basketball, baseball or
bowling, tend to activate the anaerobic system and
thus do not help to achieve as much of a training effect.
•* •*
Designing Your Own Exercise
Program

Attainable

•* •*
Characteristics of Goal Setting
1. Specific – Develop a written plan that includes enough
detail to guide exactly where and when you will be
active (e.g., “ I will walk the dog for 30 minutes after
work at 5:30 p.m., five times a week for two weeks.”)
2. Measurable – measuring the activity will give you
tangible evidence of your progress. Decide how you
will measure your activity—number of steps/ amount
of time spent in activity/exercise? (keep a
written log)
3. Attainable – Maximize your chances for success by
examining your strengths and weaknesses and using this
information when setting goals.
4. Realistic – Start small and include only what you can do.
Know you limitations! Plan a few things, rather than
many. As you achieve smaller or short-term goals you
are working toward achieving larger or long-term goals.
5. Timely – Include when you plan to work on your goal
and how long it will take to achieve it.
Recognition – Give yourself small reward for each
successful step you have achieved towards meeting your
goals. When you achieve your final fitness goal give
yourself a large reward.
Benefits of Regular Strength
Training Exercise
▣ increased strength and flexibility of muscles, tendons and ligaments

▣ increased functional capacity

▣ increased lean tissue and metabolism

▣ increased bone density (which may help prevent bone loss)

▣ better balance and stability

▣ injury prevention

▣ increased self-confidence, improved self-image

▣ improved ability to perform occupational and

▣ leisure time activities

▣ improved exercise adherence (because of the diversity of exercises)


•*
WHAT ARE YOUR PHYSICAL GOALS?

HOW CAN YOU REACH YOUR GOALS?

WHAT ARE 3 TASKS YOU'LL DO TO REACH YOUR GOAL?


Current Event Ticket:
On a sheet a paper you are to write out your goal.
(Ex. I want to get back down to 230 lbs by March 1st 2024 in order to put myself in the best physical shape I can be to
compete at the Olympics.)

How can you reach your goals?


(Ex. I am eating 40g of protein each meal while trying to keep my calories count under 600 each meal. I am also
working out twice a day M-F, 1 hour in the morning and an hour and a half in the evening. Focusing on my
Cardiovascular system in the morning and my Muscle Endurance/Strength systems in the evening.)

What are some tasks to reach that goal?


(Ex. 1. Creating a plan ahead of time so that when I get to the gym I have to do what is already pre-planned. This
helps so that I am not lazy and just go through the motions if I don't feel like working out. 2. I also have to meal prep
on the weekends so that I do not buy junk or eat whatever I feel like in order to stay disciplined. 3. I use my brother
as an accountability partner where we check up on each other every night to see how training and our eating has
went for that day.)

You might also like