Fitness Intro
Freshmen PE
Physical Fitness
• Are you able to get through your day
easily without tiring?
• Does your body respond quickly when it
needs to?
• Are you mentally alert in class?
• Do you feel good about your body?
• Can you climb five flights of stairs without
getting tired?
Why should you exercise?
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Appearance
Self-esteem
Way to socialize
Mental alertness
Handle stress better
Less fatigue
Sleep better
Positive attitude
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Cardiovascular health
Better weight control
Metabolism
Breathing capacity
Flexibility
Endurance
Strength
Proper nutrition
Physical Fitness
• Your level of physical fitness affects all
aspects of your health and your life.
• Your level of physical fitness affects your
physical, mental, and social health.
• If you are fit, you look good, you have
energy, and you generally feel good about
yourself.
Physical Fitness
• Not every person’s level of physical fitness is
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the same.
A teen that lifts weights probably has good
muscular strength, but may lack the
cardiorespiratory endurance of a classmate
who is a long distance runner.
Having total fitness means achieving a
healthy level in each of the five areas of
health-related fitness.
Physical Fitness
• To get started and stick with it you will need
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a plan of action.
If you have previously failed or become
discouraged you have to ask yourself why
you stopped being active.
Then you must figure out what changes you
need to make to avoid those roadblocks from
getting in your way again.
What affects your attitude
toward fitness?
•Lack of athletic ability
•Past experience with sports
•Heredity may play a role
•Media influences
What are the 5 components of
health related fitness?
• 1. Cardiorespiratory endurance
• 2. Muscular strength
• 3. Muscular endurance
• 4. Flexibility
• 5. Body composition
Physical Fitness
• Physical Fitness
–Is the ability to carry out daily tasks
and have enough reserve energy to
respond to unexpected demands.
–Maintaining a high level of fitness is
a lifelong challenge.
Basic components of Fitness
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Body Composition
Flexibility
Muscular Strength
Muscular Endurance
Cardiorespiratory
Endurance
Body Composition
• The Percent of Body
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Fat, lean muscle,
bone, connective
tissue, water, etc..
Measured with
calipers, hydrostatic
weighing,
electrophoresis.
Body Composition
• When setting personal health-related fitness
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goals, your body fat percentage should be
your focus – not your body weight.
When making health/fitness improvements
you may actually see a slight increase in
body weight even though your body appears
to look like and feel like it’s in better shape.
This is due to the fact that muscle weighs
more than fat.
Body Types
Ectomorph
• Small bones, thin muscles, slender
arms and legs, narrow chest, round
shoulders, flat abdomen and small
buttocks.
Mesomorph
• Firm, well-developed muscles, large
bones, broad shoulders, muscular
arms, trim waist, muscular buttocks
and powerful legs.
Endomorph
• High body fat percentage, short
neck, large abdomen, wide hips,
round and full buttocks, short and
heavy legs.
Body composition
• Body composition: the ratio of body fat to
lean body tissue, including muscle, bone,
water, and connective tissue.
• Everyone has a ratio of lean tissue to fat
tissue in the body. For example, a person
who has 10% body fat has 90% lean
tissue (bone, muscle, organs, etc.).
Flexibility
• Measured by the sit & reach technique
• Average reach for males is 13-16 inches
• Average reach for females is 17-19 inches
Flexibility
• Flexibility: the ability to move a body part
through its full range of motion.
• Although flexibility is specific to each joint, it
is usually measured by the sit and reach test
which is a test of hip and hamstring
flexibility.
• Flexibility is improved by stretching the
muscle-tendon structures responsible for
controlling movement of the joint.
Types of stretching:
• Static stretching:
– Slowly moving the muscle to its endpoint.
– Stretching and holding this position for 30
seconds (it’s an estimate…less time is not
enough…more is a waste)
• Dynamic stretching:
– Involves similar position as static, but it is done in
a slow, continuous and controlled manner.
– This is a great stretch if you need to use a stretch
as a warm-up.
Types of stretching:
• Isostatic stretching:
– Initial phase in static as you extend the stretch to its limit and
hold.
– After a few seconds, a partner pushes you beyond the initial
limit when you relax.
– Communication is key with this type of stretch. If done
correctly it is one of the most productive methods for
improving flexibility.
• Ballistic stretching:
– Usually involves bouncing or jerky movements where the
body’s momentum is used.
– This method is potentially harmful because the stretchable
limits of tissue may be exceeded and cause tearing or
damage.
Why do I need to Stretch?
• It reduces muscular tension
• Assists in coordination of movement
• Prevents injuries
• Eases transition into high-intensity
activities
• Develops body awareness
• Increases performance
• Improves circulation
• Relaxes the body (HR)
When should I Stretch?
• Before activity as part of a warm up
• After activity as part of a cool down
• During activity
• When feeling ‘stiff’
• After sitting for a long period of time
Muscular Strength
• Measured by upper
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& lower body.
Examples…bench
press, leg press
Muscular Endurance
• Measured by
different ways.
• Sit-up test
• Pull up & bent
arm hang test
Muscular Strength and Endurance
• Muscular strength: is the amount of force a muscle
can exert.
• Muscular endurance: is the ability of the muscles to
perform a difficult physical task over a period of time
without causing fatigue.
• Resistance training:
– Is a good way to tone muscles and improve muscular
strength and endurance.
– There are three types of resistance training exercises:
isometric, isotonic, and isokinetic.
Muscular Strength and Endurance
• Isometric exercises:
– Contracts or tightens your muscles but does not change their
length.
– It is usually performed while working against an immovable
object or self.
• Isotonic exercises:
– Muscles lengthen and shorten through their full range of motion
while lowering or raising a resistance (free weights or pulley
machines).
• Isokinetic exercises:
– Can be performed on specifically designed machines that allow
you to overload a muscle with a maximum resistance throughout
the muscle’s entire range of movement at a constant speed
(hydraulics).
Muscular Strength and Endurance
• What is a 1RM?
– A 1 rep max is the maximum amount of weight you can lift
in a single repetition for any given exercise.
• What are reps?
– Rep is short for repetition. A repetition is one complete
movement through an exercise.
• What are sets?
– A set is a group of repetitions.
– A typical set will be anywhere from six to twenty reps
depending on your personal goals. The idea behind a set
is to use a weight that will fatigue the muscles that you
are exercising by the end of each set.
Muscular Strength and Endurance
• Myths about weight training
– You will develop a ‘muscle-bound’
physique.
– Weight training isn’t good for or
appealing to females.
– You can turn fat into muscle.
Muscular Strength and Endurance
• Antagonistic muscle: All muscles work in
pairs, when a muscle works it needs to
have an agonist and an antagonist.
• An "antagonist" is a classification used to
describe a muscle that acts in opposition
to the specific movement generated by
the agonist and is responsible for
returning a limb to its initial position.
Muscular Strength and Endurance
• Muscle hypertrophy:
– Is the increase of the size of muscle cells.
– Strength training typically produces a combination of
the two different types of hypertrophy:
• Contraction against 80 to 90% of the one repetition
maximum for repetitions (reps) causes myofibrillated
hypertrophy to dominate (as in powerlifters, olympic lifters
and strength athletes.
• Several repetitions (generally 12 or more) against a submaximal load facilitates mainly sarcoplasmic hypertrophy
(professional bodybuilders and endurance athletes).
– Muscle atrophy: the loss of muscle tissue.
Muscular Strength and Endurance
• Muscle fiber composition:
– Slow twitch muscle fiber: fiber that is slow to contract but
has the ability to continue contracting for long periods of
time. These fibers are best suited for aerobic or
endurance activities.
– Fast twitch muscle fiber: fiber that contracts quickly and
allows explosive muscular contraction. They are better
suited for use in anaerobic (short burst energy) activities.
• Muscle contraction: A muscle will only pull – it will not push.
– Contraction can either be…
• eccentric (force used to decelerate a body part or lower
a weight-muscle lengthens)
• concentric (force generated to overcome a resistancemuscle shortens)
Muscular Strength and Endurance
• Core strength:
– The power within the deep muscles of the torso that
stabilize, align, and move the trunk of the body.
– Muscles involved are the abdominals, obliques, and
back.
• Compound/Complex exercises: exercises that
involve more than one joint and muscle group.
• Concentrated: exercises that involve only one joint
and muscle group.
Cardiorespiratory Endurance
• The bodies ability to
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use oxygen as a
source of energy.
Measured two ways:
1. Mile run
2. 3 minute step test
check pulse recovery
rate after 30 seconds
Cardiorespiratory Endurance
• Your cardiorespiratory endurance is the
ability of the heart, lungs, and blood
vessels to send fuel and oxygen to the
body’s tissues during long periods of
vigorous activity.
• Although there are many different
exercises you can do all generally fall into
one of two categories, aerobic or
anaerobic.
Cardiorespiratory Endurance
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Aerobic activity:
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A low-intensity, high-endurance activity that requires oxygen
for production of energy and continuous work performed
over long distances or periods of time.
Any type of vigorous activity that uses a continuous supply
of oxygen would apply.
Anaerobic activity:
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High intensity activity which uses up oxygen more quickly
than the body can replenish it in the working muscles.
The word anaerobic means without oxygen.
Short burst activities lasting 2 min. or less in duration are
anaerobic activities (weight training, sprinting, etc.).
Cardiorespiratory Endurance
• Anaerobic threshold:
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It is the point at which you begin working your muscles
without oxygen. At his level of effort, lactic acid levels begin
to rise and performance decreases.
• Resting heart rate:
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A person’s heart rate when they are at rest (awake but lying
down and not having immediately exerted themselves).
• Target heart rate:
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Is a desired range of heart rate reached during aerobic
exercise which enables one’s heart and lungs to receive the
most benefit from a workout. The target rate can be
calculated as a range of 65%-85% of your maximum
intensity rate.
• Maximum heart rate:
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The highest heart rate a person should have (calculated as:
220-age)
Cardiorespiratory Endurance