Fitness for AllFitness for All

Personal ConditioningPersonal Conditioning

Fitness and HealthFitness and Health

The word The word health health is often associated only is often associated only with physical fitness, but there are other with physical fitness, but there are other components of health.components of health.

FITNESS means “readiness”. Fit people FITNESS means “readiness”. Fit people are better equipped than non-fit people.are better equipped than non-fit people.

The level of fitness includes all aspects of The level of fitness includes all aspects of health and life. health and life.

It affects physical, mental, and social It affects physical, mental, and social health. health.

What is Physical Fitness?What is Physical Fitness? Physical Fitness is Physical Fitness is

the ability of your the ability of your body systems to body systems to work efficiently. A fit work efficiently. A fit person is able to person is able to carry out the typical carry out the typical activities of living, activities of living, such as work, and such as work, and still have enough still have enough energy and vigor to energy and vigor to respond to respond to emergency situations emergency situations and to enjoy leisure and to enjoy leisure time activities.time activities.

Physical Activity and ExercisePhysical Activity and Exercise Physical activityPhysical activity is a is a

general term that general term that includes sports, dance, includes sports, dance, and activities done at and activities done at work or at home, such work or at home, such as walking, climbing as walking, climbing stairs, or mowing the stairs, or mowing the lawn.lawn.

When people do physical When people do physical activity especially for the activity especially for the purpose of getting fit, we purpose of getting fit, we say they are doing say they are doing exercise.exercise.

Value An Active LifestyleValue An Active Lifestyle Regular physical activity can do much to prevent Regular physical activity can do much to prevent

disease and illness.disease and illness. It can help you look your best (with proper nutrition, It can help you look your best (with proper nutrition,

good posture, and good body mechanics).good posture, and good body mechanics). Besides looking better, people who do regular physical Besides looking better, people who do regular physical

activity feel better, do better on academic work, and activity feel better, do better on academic work, and are less depressed than people who are less active.are less depressed than people who are less active.

Regular physical activity results in physical fitness Regular physical activity results in physical fitness which is the key to being able to do more of things you which is the key to being able to do more of things you want to do and enjoy life.want to do and enjoy life.

It allows you to be fit enough to meet emergencies and It allows you to be fit enough to meet emergencies and day-to-day demanding situations.day-to-day demanding situations.

Being physically active can build fitness, which, in turn, Being physically active can build fitness, which, in turn, provides you with many health and wellness benefits.provides you with many health and wellness benefits.

Lifetime FitnessLifetime Fitness

Step 1: Doing Physical ActivityStep 1: Doing Physical Activity Step 2: Getting FitStep 2: Getting Fit Step 3: Self-AssessmentStep 3: Self-Assessment Step 4: Self-PlanningStep 4: Self-Planning Step 5: Lifetime ActivityStep 5: Lifetime Activity Step 6: Lifetime FitnessStep 6: Lifetime Fitness

Health - Related Physical Health - Related Physical FitnessFitness

Cardiovascular fitness:Cardiovascular fitness: the ability to exercise your entire body for long the ability to exercise your entire body for long periods of time.periods of time.

Strength:Strength: the amount of force your muscles can produce.the amount of force your muscles can produce. Muscular endurance:Muscular endurance: the ability to use your muscles many times without the ability to use your muscles many times without

tiring.tiring. Flexibility:Flexibility: the ability to use your joints fully through a wide range of the ability to use your joints fully through a wide range of

motion.motion. Body fatness – composition:Body fatness – composition: is the percentage of body weight that is is the percentage of body weight that is

made up of fat when compared to other body tissue, such as bone and made up of fat when compared to other body tissue, such as bone and muscle.muscle.

• Cardiovascular fitness (also known as cardiorespiratory fitness) is the ability of the heart, lungs and vascular system to deliver oxygen-rich blood to working muscles during sustained physical activity.

• To improve your cardiorespiratory endurance, try activities that keep your heart rate elevated at a safe level for a sustained length of time.

• The activity you choose does not have to be strenuous to improve your cardiorespiratory endurance.

• Start slowly with an activity you enjoy, and gradually work up to a more intense pace.

• Walking• Jogging• Swimming• Bicycling• Weightlifting• Dancing

• Any activity that will elevate your heart rate!

• Muscular strength is the amount of force a muscle or muscle group can exert against a heavy resistance.

• The key to making your muscles stronger is working them against resistance, whether that be from weights or gravity.

• Weightlifting• Calisthenics• Plyometrics

• Any activity that will apply a force of resistance!

• Muscular endurance is the ability of a muscle or muscle group to repeat a movement many times or to hold a particular position for an extended period of time.

• Any everyday activity will increase muscular endurance as long as they challenge your muscles for a longevity of time.

• Many cardiovascular endurance exercises will also benefit muscular endurance.

• However, please note that:• Muscular endurance relates to your

muscular system whereas cardiovascular endurance relates to your circulatory and respiratory systems.

• Flexibility is the degree to which an individual muscle will lengthen, or the range of motion around a joint.

• Good flexibility in the joints can help prevent injuries through all stages of life.

• Stretching• Pilates• Tai Chi• Yoga• Martial Arts

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R.I.C.E.

Whenever there is any injury to bones, joints, ligaments muscles or tendons, blood vessels will be damaged.

Broken blood vessels mean that blood leaks into tissues around the injury. This will lead to swelling, bruising and pain.

To combat the effects of this, you should follow the R.I.C.E method of treatment:

R – Rest

E – Elevation

C – Compression

I – Ice

• Body composition is the amount of fat in the body compared to the amount of lean mass (muscle, bones etc.).

• Those with optimal body composition are typically healthier, move more easily and efficiently, and in general, feel better than those with less-than-ideal body composition.

• Achieving a more optimal body composition

goes a long way toward improving your quality of life and overall wellness.

• Any and every activity that will get you moving, and elevate your heart rate is absolutely beneficial.

• Stay active!• And: Eat healthy!

BMI

http://www.cdc.gov/healthyweight/assessing/bmi/

WEIGHT LOSS

Want to lose 1 pound of fat?You need to burn -3500 calories to lose one pound.By taking in less calories and burning more calories through exercise is how you lose weight

Physical activity is defined by its Physical activity is defined by its duration, intensity, and frequencyduration, intensity, and frequency

DurationDuration is the amount is the amount of time spent of time spent participating in a participating in a physical activity sessionphysical activity session

IntensityIntensity is the rate of is the rate of energy expenditureenergy expenditure

FrequencyFrequency is the is the number of physical number of physical activity sessions during activity sessions during a specific time period a specific time period (e.g. one week).(e.g. one week).

Types of Physical ActivityTypes of Physical Activity

AerobicAerobic -- light to vigorous-intensity physical light to vigorous-intensity physical activity that requires more oxygen than sedentary activity that requires more oxygen than sedentary behavior and thus promotes cardiovascular behavior and thus promotes cardiovascular fitness and other health benefits (e.g., jumping fitness and other health benefits (e.g., jumping rope, biking, swimming, running; playing soccer, rope, biking, swimming, running; playing soccer, basketball, or volleyball).basketball, or volleyball).

AnaerobicAnaerobic – intense physical activity that is – intense physical activity that is short in duration and requires a breakdown of short in duration and requires a breakdown of energy sources in the absence of sufficient energy sources in the absence of sufficient oxygen. Energy sources are replenished as an oxygen. Energy sources are replenished as an individual recovers from the activity. individual recovers from the activity. Anaerobic activity (e.g., sprinting during Anaerobic activity (e.g., sprinting during running, swimming, or biking) requires running, swimming, or biking) requires maximal performance during the brief period.maximal performance during the brief period.

LifestyleLifestyle – physical activity typically – physical activity typically performed on a routine basis (e.g., walking, performed on a routine basis (e.g., walking, climbing stairs, mowing or raking the yard), climbing stairs, mowing or raking the yard), which is usually light to moderate in intensity.which is usually light to moderate in intensity.

Physical activity playPhysical activity play – play activity that – play activity that requires substantial energy expenditure (e.g., requires substantial energy expenditure (e.g., playing tag, jumping rope).playing tag, jumping rope).

PlayPlay – activity with flexible rules, usually – activity with flexible rules, usually self-selected, for the purpose of having fun.self-selected, for the purpose of having fun.

SportsSports – physical activity that involves – physical activity that involves competition, scorekeeping, rules, and an competition, scorekeeping, rules, and an outcome that cannot be predetermined. There are outcome that cannot be predetermined. There are two categories of sports: individual and team.two categories of sports: individual and team.

Weight-bearingWeight-bearing – physical activity that – physical activity that requires people to move their own weight.requires people to move their own weight.

ExerciseExercise Exercise consists of Exercise consists of

activities that are planned activities that are planned and structured, and that and structured, and that maintain or improve one or maintain or improve one or more of the components of more of the components of physical fitness.physical fitness.

Physical activity suggests a Physical activity suggests a wide variety of activities wide variety of activities that promote health and that promote health and well-being.well-being.

Exercise is often associated Exercise is often associated with fitness maintenance or with fitness maintenance or improvement only.improvement only.

Types of ExerciseTypes of ExerciseCalisthenics.Calisthenics. Isotonic muscle-fitness Isotonic muscle-fitness exercise that overloads muscles by exercise that overloads muscles by forcing the muscles to work at a forcing the muscles to work at a higher level than usual. Ex. Exercises higher level than usual. Ex. Exercises that use your own body weight.that use your own body weight.

Flexibility (Stretching).Flexibility (Stretching). Exercise Exercise designed to stretch muscles and designed to stretch muscles and tendons to increase joint flexibility or tendons to increase joint flexibility or range of motion. Specific flexibility range of motion. Specific flexibility exercises need to be done for each exercises need to be done for each part of the body.part of the body.

Isokinetic.Isokinetic. Muscle-fitness exercise in Muscle-fitness exercise in which the amount of force equals the which the amount of force equals the amount of resistance, so that no amount of resistance, so that no movement occurs. Ex. Riding a movement occurs. Ex. Riding a stationary bike.stationary bike.

Isotonic.Isotonic. Muscle-fitness exercise in Muscle-fitness exercise in which the amount of force exerted is which the amount of force exerted is constant throughout the range of constant throughout the range of motion, including muscle shortening motion, including muscle shortening (concentric contractions), and muscle (concentric contractions), and muscle lengthening (eccentric contractions).lengthening (eccentric contractions).

Muscle-fitness.Muscle-fitness. Exercise designed to Exercise designed to build muscle strength and endurance build muscle strength and endurance by overloading the muscles; also by overloading the muscles; also called progressive resistance exercise called progressive resistance exercise (PRE). Common forms of muscle (PRE). Common forms of muscle fitness exercise include isokinetic, fitness exercise include isokinetic, isometric, and isotonic.isometric, and isotonic.

FitnessFitness

Participating in physical activity is beneficial to Participating in physical activity is beneficial to people of all ages. Physical activity contributes to people of all ages. Physical activity contributes to fitness, a state in which people’s health characteristics fitness, a state in which people’s health characteristics and behaviors enhance the quality of their lives. This and behaviors enhance the quality of their lives. This is why it is important to value an active lifestyle.is why it is important to value an active lifestyle.

Types of FitnessTypes of Fitness

Physical Physical fitnessfitnessA set of physical A set of physical attributes related to a attributes related to a person’s ability to person’s ability to perform physical perform physical activity successfully, activity successfully, without undue strain without undue strain and with a margin of and with a margin of safety.safety.

Health-related Health-related physical fitnessphysical fitnessA physiological state of A physiological state of well-being that reduces the well-being that reduces the risk of hypokinetic disease; risk of hypokinetic disease; a basis for participation in a basis for participation in sports; and a vigor for the sports; and a vigor for the tasks of daily living. tasks of daily living. Components include Components include cardio-respiratory cardio-respiratory endurance, muscle strength endurance, muscle strength endurance, flexibility, and endurance, flexibility, and body composition.body composition.

Skill-related Skill-related physical fitnessphysical fitnessCommon components of Common components of physical fitness (e.g., physical fitness (e.g., agility, balance, agility, balance, coordination, speed, power, coordination, speed, power, reaction time) that enable reaction time) that enable participation in sports and participation in sports and other physical activities; other physical activities; also called performance or also called performance or motor fitness.motor fitness.

Physical Activity Tips

How to fit physical activity into your day at home, school, and

elsewhere

Finding Time for Physical Activity

You are busy. School and family place a lot demands on you. It doesn’t seem that there is any time to be active. But there is. Find the time during the day when you can be active.

The same creativity and planning you use in other areas of your life will come in handy when you are finding ways to make your life more active.

Finding Time for Physical Activity

Begin by being ready for activity whenever you are.

Buy comfortable clothes you can move around in.

Keep some in your bookbag. Keep a pair of comfortable walking or

running shoes in your locker or bag.

Time It’s about time. It’s about time.

They don’t mean the same thing, do they? But they are meaningful when we are talking about physical activity.

There are little things you can do to increase your weekly moderate intensity physical activity. Make physical activity part of your daily commute. Park further from work or get off the train one stop earlier and walk the rest of the way.

Physical Activity at Work Ever misplace your

keys? You look everywhere and still can’t find them. But when you do finally find them, they were right in front of you the whole time.

Just like physical activity at home. It’s right in front of you.

Take the stairs instead of elevator.

Walk down the hall instead of using the phone or E-mail.

Take a walk during the morning or afternoon break. Ask a friend to go with you.

Lunchtime Activity Tips “What are you doing for lunch?”

Pretty common question. Take advantage of these lunchtime activity tips. It’ll bring a whole new meaning when you answer, “The usual”.

Choose to eat healthier foods and snacks.

After-Work Habits Everyone talks about

school habits. What about after-school habits?

Sneak a brief walk in after dinner. This way you are physically active before you must tend to dinner and other evening obligations.

Play with your siblings. Everybody wins.

If you find it too difficult to be active after school, try it before school.

A brief walk is a great way to start off the day.

Take the dog.

Weekend and Day Off Activities Go to the park or

zoo with your family

Walk while doing errands

Join an athletic team.

Make a Saturday morning walk a family habit

Or take a family walk after church, mosque, or synagogue

Active Indoor Activities Active indoor chores

provide a great opportunity to kill two birds with one stone

You get moderate intensity physical activity and the house gets clean

Wash your windows, scrub the tub, or reorganize your closet!

Active Outdoor Chores Mow the grass or wash

the car, and do some for neighbor who may be in need

Spruce up your garden or plant a new one

Start slowly at first until staying active for 30-45 minutes becomes easy

FITNESS AND A HEALTHY ATTITUDE

If you want to improve your level of fitness, you will need to set goals for yourself.

FITNESS AND A HEALTHY ATTITUDE

Even more important is to keep a positive outlook about what you can do.

The 6-Weeks PlanThe 6-Weeks Plan

A few simple moves to get you toned A few simple moves to get you toned in no timein no time

Week 1 Week 1 Get Motivated To Get Fit Get Motivated To Get Fit

Begin by recording your measurements as well as Begin by recording your measurements as well as your weight in the your weight in the chart..

To burn fat and melt away extra pounds, you’ll need To burn fat and melt away extra pounds, you’ll need regular aerobic exercise. regular aerobic exercise.

Set aside four days this week to take 30-minutes brisk Set aside four days this week to take 30-minutes brisk walks and find the best time of the day to do your 10 walks and find the best time of the day to do your 10 minute strength-training routine. Stick with your minute strength-training routine. Stick with your chosen time.chosen time.

Every day that you exercise brings you one step Every day that you exercise brings you one step closer to your goal of a fitter and healthier body.closer to your goal of a fitter and healthier body.

Week 2 Week 2 Stay With The ProgramStay With The Program

If you keep up your regular brisk walks and If you keep up your regular brisk walks and consistently do your 10-minute work out, you’ll start consistently do your 10-minute work out, you’ll start to feel firmer by the end of this week and you’ll have to feel firmer by the end of this week and you’ll have more energy.more energy.

Remember this: Muscle works miracles for your Remember this: Muscle works miracles for your metabolism. For every pound of muscle you add, you metabolism. For every pound of muscle you add, you burn an extra 35 to 50 calories a day. The more burn an extra 35 to 50 calories a day. The more muscle you build, the more calories you burn, even muscle you build, the more calories you burn, even when you are resting. Over time a faster metabolism when you are resting. Over time a faster metabolism helps you lose extra pounds.helps you lose extra pounds.

Week 3 Week 3 Get Better resultsGet Better results

Give an exercise your total attention and try to Give an exercise your total attention and try to improve your focus during each movementimprove your focus during each movement

Go slowly and make every motion as smooth as Go slowly and make every motion as smooth as possiblepossible

Exhale as you tighten the muscles and inhale as you Exhale as you tighten the muscles and inhale as you release themrelease them

Place your fingers on the area you are trying to work Place your fingers on the area you are trying to work – it will improve your focus and your abs. – it will improve your focus and your abs.

Record your progress in the Record your progress in the chart this week! this week!

Week 4Week 4 Make Every Minute CountMake Every Minute Count

Turn idle time into exercise time and you’ll get strong Turn idle time into exercise time and you’ll get strong and fit even faster.and fit even faster.

Stuck in the car? Tighten your tummy for 5 seconds, Stuck in the car? Tighten your tummy for 5 seconds, then relax. It’s equivalent of one sit-up. Repeat 5 to 10 then relax. It’s equivalent of one sit-up. Repeat 5 to 10 times and you’ve done a whole set of ab exercises.times and you’ve done a whole set of ab exercises.

Watching your favorite TV show? Do a series of 5 to 10 Watching your favorite TV show? Do a series of 5 to 10 buttocks-firming squeezes.buttocks-firming squeezes.

Even small movements, such as getting up out of your Even small movements, such as getting up out of your chair to stretch or get glass of water, burn calories that chair to stretch or get glass of water, burn calories that might otherwise be stored as a fat.might otherwise be stored as a fat.

Week 5 Week 5 Speed Weight LossSpeed Weight Loss

Avoid calorie overload by eating three meals a day, Avoid calorie overload by eating three meals a day, plus a healthy snack or two.plus a healthy snack or two.

The goal is to never allow yourself to get too hungry The goal is to never allow yourself to get too hungry or too full. or too full.

When you allow yourself to get ravenous, you are When you allow yourself to get ravenous, you are more likely to overeat when you finally get the chance more likely to overeat when you finally get the chance to grab a bite. (More likely – high-calorie foods)to grab a bite. (More likely – high-calorie foods)

Carry breakfast bars and fruit with you so you are Carry breakfast bars and fruit with you so you are always prepared – even on your busiest day.always prepared – even on your busiest day.

Week 6 Week 6 Keep Up The Good WorkKeep Up The Good Work

You did it! Over the past five weeks, you’ve made You did it! Over the past five weeks, you’ve made regular exercise a natural part of your life.regular exercise a natural part of your life.

Check your measurements and weight Check your measurements and weight (Chart) Now that you are in a routine of exercising every Now that you are in a routine of exercising every

week, your metabolism should stay supercharged, week, your metabolism should stay supercharged, making it easier to control your weight.making it easier to control your weight.

Even if you haven’t quite reached your goal, you’ve Even if you haven’t quite reached your goal, you’ve got all the tools you need to get there.got all the tools you need to get there.

Just keep moving and stay positive.Just keep moving and stay positive.