HealthCH. 4 Fitness and Exercises

Fitness• The ability of the whole body to work together to the

highest level possible. • Includes Cardiovascular fitness, muscular strength,

flexibility, and your body’s fat to lean muscle mass ratio

Cardiovascular Fitness•Most important measurement of your fitness: the condition

of your heart• The ability to effectively pump blood and deliver oxygen and

remove CO2 from the body.

• Resting Pulse: taken in the morning, heart rate when the body is at its calmest• Cardiac Output: Volume of blood pumped by the heart in one minute• Stroke volume: volume of blood the heart pumps at each stroke• Blood Pressure: the measure of the resistance to blood flow in the

vessels and the efficiency of circulation

Cardiovascular Fitness Cont.

Muscular Strength• The ability to produce force against a resistance• Different muscle fiber types:• Type I- Enduring• Type IIa- Most powerful• Type IIb- Powerful, more enduring than IIb

• Strength increases with resistance training• Overload principle

Flexibility• The ability to elongate (stretch) the muscles•Can you touch your toes?•Plays a large role in pain reduction and injury

prevention

Fat VS. Lean Body Weight• Lean body weight: the amount of weight you weigh

without fat•Muscle weighs less than fat!•Muscular people weigh more, I can’t float in water….

Self Tests• Body image• Fat skin fold measurements• Body composition• Flexibility• Cardiovascular Test• Muscular Strength• Resting Heart Rate

Underwater Weighing

EKG• Electrocardiogram: Records the electrical impulses set off by

the heart

4.3 Principles of exercise•Objectives:• Aerobic Vs. Anaerobic• Overload, Progression, and Specificity• Exercise and Weight Control• Common Misconceptions

Aerobic VS. Anaerobic•Aerobic: With Oxygen• Ex: Running a mile, swimming a 500M race, Enduring

races• High demands from the circulatory and respiratory

systems• Benefits: Improved circulation, lower heart rate, healthier

blood pressure, stronger bones and muscles, better use of oxygen throughout the body, increased self esteem

•Anaerobic: Without oxygen• Ex: Sprinting, jumping, throwing, short duration and

powerful movements• High demand from muscular system• Benefits: Stronger bones and muscles, higher glycogen

stores within the muscles, coordination increase, higher self-esteem

Aerobic VS. Anaerobic

Overload, Progression, and Specificity

•Overload: putting a higher level strain on the body than what it is accustomed or conditioned to. Leads to strength increase and physical improvement

•Progression: adding to your exercise program over time in order to avoid immediate, excessive overload, burnout, or injury

• Specificity: Working specific exercises to reach a specific goal or to train for a specific position or sport

• **Cross Training: exercise routines that vary in goals. Such as mixing endurance training with power lifting (Ex: Crossfit)

Overload, Progression, and Specificity

Common Misconceptions• Exercise will make me hungry• If I weight train I will build bulky muscles• It doesn’t matter what I do as long as it is aerobic exercise• I have to be a good at a sport to be involved in exercise• Everyone at my age is able to do more than me, So I must

be out of shape• Exercise takes too much time

4-4 Choosing the Right Program• Personal Needs• Components of exercise• Type of activity• Intensity• Duration• Frequency•Maintenance•Motivation

Personal Needs•Muscular Strength•Weight Loss or Gain• Inches lost or gained• Competition•Overall physical well being• Improve specific health problems or injuries

• ***Goals- the necessities in advancing towards a level of success

Type of Activity• Rule One: do something you enjoy• Rule Two: Work with your gifts (genetics inclinations)• Rule Three: Work on an activity that will push you towards

your goals. Have a focused vision

Intensity• Target Heart Rate- possible starting point.•Max. HR= 220- your age•What percentage are you aiming for:• Higher the percentage 80%+ is for high intensity training• Shorter duration, more explosive, faster movements

• 60%-79%: moderate to mild training• Longer durations, less explosive, moderate speed of

movements

Duration•Depends on your intensity and specific training goal• If high intensity workouts (80%+ of MHR): 15-45

minutes of exercise should be suffice• If low intensity workouts (Under 80% of MHR): 30-90

minutes should be suffice

Frequency•1x a week to maintain, ideally•2-3x a week of a specific exercise or routine to build or

increase hypertrophy•Depends on type of exercise, intensity, duration, and

health outside of your exercise i.e. sleep, stress, medication, etc.• Should exercise 3-6 days a week• **Atrophy- Breakdown of muscle size and strength• **Hypertrophy- Build up of muscle size and strength

Maintenance• Exercise year-round• **Weekend Warriors• High risk of injury or demotivation

•Don’t just train for the summer to look good in that bathing suit. Make it a lifestyle!

Motivation• Set goals• Find a fitness partner• Don’t just exercise to look good. That won’t last.• Find something to train for!• Purpose of Personal Trainers• Athletes and competition- Training without a goal can

potentially burn you out• Reflect on your success and count your benefits and

“Gains”

4-5 Preventing Injuries• Strength Training for Injury Prevention •Warm-Up•Cool-Down

Types of Strength Training• Isometric- Muscle contracts but provides no movement. Ex:

Pressing against a wall• Isotonic- Muscle contraction against a fixed resistance. Full

range of motion for the muscle. Ex: bench press, squats, bicep curl• Isokinetic- Combination of isometric and isotonic. Muscle

contraction with the resistance changing with the amount of force applied to it. Full range of motion for the muscle.

Warm Up•1 degree increase in temperature allows 15 degrees of

increase in range of motion• You are not warmed up until you are at least sweating•Warm up typically takes about 10 minutes.•Warm up specifically to your sport or anticipated

activity• I’m batman!!!…. Joey Bofill was here

Cool Down• Exercising at a much lower intensity (50-65%)•Allow the heart to properly decrease without

drastically dropping- this avoids passing, head aches, stiffness in muscles, cramps, etc.• This is the time to stretch (Static Stretching), not

before exercising

4-6 Fatigue and Sleep• Types of Fatigue• Physical Fatigue• Emotional Fatigue• Illness

• Sleep and Sleep cycles• Insomnia

Types of Fatigue•Physical Fatigue- Muscles become exhausted from

high work demand• Possible cramping and stiffness can occur

• Emotional Fatigue- Often results with tension, stress, frustration, fear, or boredom…. Today, we have renamed emotional fatigue with the clever name “School” or “Life” or “Joey is BATMAN!!!”

• Fatigue due to illness: expected when your body is fighting sickness.• Duration of fatigue from illness is different for every

sickness.• Fatigue may be felt one to two weeks, possibly longer,

after the symptoms of a sickness dissipate.

Types of Fatigue

Sleep•Primary state of healing and recovery. High influx of

hormones are released for growth, repair, and building.•Children and teens should receive about 10 hours of

sleep a night.•Adults: 7-9 hours• Elderly: 6+ hours• Possible to oversleep, which tends to be worse than slightly

sleeping less• The quality of sleep is more valuable than the quantity of

hours

Sleep Cycle• Stage One: Occurs after falling asleep. Everything

slows down and you can be easily woken up. Possible muscle spasms due to bursts of brain activity.• Stage Two: Brain waves in quick bursts. Eyes roll

slowly from side to side. Can still be woken up• Stage Three: Deep calm sleep. Brain waves are long

and slow. Muscles relaxed, heart rate slows, temperature and blood pressure drops.

• Stage Four: Deepest level of sleep. Large slow brain waves. Large slow brain waves. Breathing is even. Most nightmares and sleep walking take place at this time.•REM: Eyes dart back and forth, most dreaming takes

place here. Body almost in a paralyzed state while breathing and heartbeat are irregular

Sleep Cycle

Insomnia• Inability to go to sleep. • Things that may cause insomnia:• Electrical devices• Caffeine too close to bed time• Anxiety and worry• Stress• Excitement• Discomfort due to bed

Hints for Better Sleep•Winding down time• Exercise regularly• Balanced diet• Get up earlier• Consistent bed time• Avoid eating right before going to sleep• Avoid alcohol and caffeine• Prayer and devotion before bed to calm the mind• Avoid becoming dependent on sleeping pills, if possible• Avoid exercise right before going to bed