Important Important Fitness Facts Fitness Facts

Students Should Students Should KnowKnow

Benefits of Warming UpBenefits of Warming Up

Helps prevent overheating by Helps prevent overheating by starting the sweating process.starting the sweating process.

Improves range of motion.Improves range of motion.

Psychologically prepares one for the Psychologically prepares one for the activity.activity.

Importance of Warming Importance of Warming UpUp

Optimizes performance and safety by Optimizes performance and safety by increasing the following:increasing the following:

Blood flowBlood flow Muscle temperatureMuscle temperature Enzyme activityEnzyme activity Nerve impulse conductionNerve impulse conduction Dissociation of oxygen from hemoglobinDissociation of oxygen from hemoglobin Availability of energy sourcesAvailability of energy sources

Importance of Cooling Importance of Cooling DownDown

Helps remove waste products in the blood.Helps remove waste products in the blood.

Reduces the chances of getting delayed onset Reduces the chances of getting delayed onset muscle soreness (DOMS).muscle soreness (DOMS).

Helps prevent the pooling of blood in the Helps prevent the pooling of blood in the extremities, which reduces the amount of extremities, which reduces the amount of blood supplied to the brain and could lead to blood supplied to the brain and could lead to dizziness and fainting.dizziness and fainting.

Slowly returns breathing, heart rate, and body Slowly returns breathing, heart rate, and body temperature back to resting levels.temperature back to resting levels.

Stretching and Stretching and PerformancePerformance

While it is important to warm up before While it is important to warm up before engaging in activities, static stretching can engaging in activities, static stretching can

reduce performance by changing the resting reduce performance by changing the resting position of muscle fibers. This decreases the position of muscle fibers. This decreases the number of connections between actin and number of connections between actin and myosin, reducing the amount of force that myosin, reducing the amount of force that

can be generated.can be generated.

Instead, one should use dynamic stretching, Instead, one should use dynamic stretching, utilizing movements from the activity they utilizing movements from the activity they

will be performing.will be performing.

How to Improve How to Improve FlexibilityFlexibility

Flexibility is best improved through static Flexibility is best improved through static stretching. stretching.

Performing static stretching at least 3 days a week Performing static stretching at least 3 days a week but daily is preferable. but daily is preferable.

Warm up prior to stretching. Warm up prior to stretching.

Hold stretches for at least 15-30 seconds.Hold stretches for at least 15-30 seconds.

Do not stretch to the point of pain.Do not stretch to the point of pain.

Never bounce as this can cause damage to the Never bounce as this can cause damage to the muscles, tendons, and ligaments.muscles, tendons, and ligaments.

Dietary Guidelines for Dietary Guidelines for AmericansAmericans

Females Males

4-8 years1,200 calories

1,400 calories

9-13 years

1,600 calories

1,800 calories

14-18 years

1,800 calories

2,200 calories

Are Diets a Healthy Way Are Diets a Healthy Way to Lose Weight?to Lose Weight?

No! The brain mainly utilizes carbohydrates for energy. No! The brain mainly utilizes carbohydrates for energy. When dieting, the body goes into starvation mode and When dieting, the body goes into starvation mode and saves carbohydrate stores for the brain. As a result, the saves carbohydrate stores for the brain. As a result, the body must breakdown protein and fats for its energy body must breakdown protein and fats for its energy needs. The breakdown of muscle mass (protein) lowers needs. The breakdown of muscle mass (protein) lowers the person’s daily caloric expenditure (metabolism). the person’s daily caloric expenditure (metabolism). Once the person stops the diet, they have lower caloric Once the person stops the diet, they have lower caloric needs causing them to not only gain the weight back but needs causing them to not only gain the weight back but often more weight than pre-diet.often more weight than pre-diet.

People should aim to only lose 1-2 pounds per week People should aim to only lose 1-2 pounds per week through healthy changes in their diet and exercise through healthy changes in their diet and exercise patterns. patterns. 

See more healthy ways to lose weight from the CDC

Does "Skinny" = Does "Skinny" = Healthy?Healthy?

Not necessarily! People who look skinny Not necessarily! People who look skinny can still be unhealthy on the inside and can still be unhealthy on the inside and people who look overweight can still be people who look overweight can still be very healthy. There are many different very healthy. There are many different body types that people are genetically body types that people are genetically prone to have. Instead of aiming for a prone to have. Instead of aiming for a look, exercise and eat right for the health look, exercise and eat right for the health benefits. It’s not what the scale says that benefits. It’s not what the scale says that matters, it is how you feel.matters, it is how you feel.

Are Supplements Safe?Are Supplements Safe?

Food supplements are unregulated. This Food supplements are unregulated. This means that they are not tested by the means that they are not tested by the government for safety or for accuracy of government for safety or for accuracy of the products’ claims. Studies promoting the products’ claims. Studies promoting a particular supplement are often a particular supplement are often funded by the companies selling the funded by the companies selling the product and may not be reliable. With product and may not be reliable. With unsupported claims and safety issues, unsupported claims and safety issues, supplements are generally an supplements are generally an unnecessary cost.unnecessary cost.

Should I Take Protein Should I Take Protein Supplements?Supplements?

It is not necessary to use protein supplements when It is not necessary to use protein supplements when doing resistance training. Only elite athletes and serious doing resistance training. Only elite athletes and serious weight lifters will benefit from these supplements. weight lifters will benefit from these supplements. Instead, increase your daily caloric intake to offset the Instead, increase your daily caloric intake to offset the calories expended during exercise. This will automatically calories expended during exercise. This will automatically raise the amount of protein you ingest.raise the amount of protein you ingest.

For example, if your protein intake is 20% of your diet, For example, if your protein intake is 20% of your diet, increasing your caloric intake 500 calories will increase increasing your caloric intake 500 calories will increase protein consumption by 25 grams without taking protein protein consumption by 25 grams without taking protein supplements. This is important because besides being an supplements. This is important because besides being an unnecessary cost, consuming too much protein can cause unnecessary cost, consuming too much protein can cause dehydration and decrease glycogen replenishment.dehydration and decrease glycogen replenishment.

Does Resistance Training Does Resistance Training Make You Bulky?Make You Bulky?

It takes extreme dedication in both diet It takes extreme dedication in both diet and exercise to increase muscle mass. and exercise to increase muscle mass. There is no need for men or women to There is no need for men or women to worry about becoming too muscular. worry about becoming too muscular. Resistance exercise should be Resistance exercise should be incorporated into activity routines incorporated into activity routines because it increases bone density, because it increases bone density, resting metabolism (helps regulate resting metabolism (helps regulate weight), and overall health. weight), and overall health.

Why Do Strength Gains Why Do Strength Gains Taper Off?Taper Off?

Initial gains in muscle strength are a result Initial gains in muscle strength are a result of increased neuromuscular activity, not of increased neuromuscular activity, not increased muscle mass. During the first few increased muscle mass. During the first few weeks of training, motor neurons begin weeks of training, motor neurons begin recruiting more muscle fibers, resulting in recruiting more muscle fibers, resulting in increased strength.increased strength.

Students should be aware of this so that they Students should be aware of this so that they don’t have unrealistic expectations and let don’t have unrealistic expectations and let downs after their performance gains begin to downs after their performance gains begin to decline.decline.

What Causes Soreness What Causes Soreness the Next Day?the Next Day?

Delayed onset muscle soreness Delayed onset muscle soreness (DOMS) is the muscle (DOMS) is the muscle soreness/stiffness that is felt 12-48 soreness/stiffness that is felt 12-48 hours after exercise. This is a normal hours after exercise. This is a normal response to unusual exertion and is response to unusual exertion and is part of an adaptation process that part of an adaptation process that leads to greater stamina and strength leads to greater stamina and strength as the muscles recover and rebuild.as the muscles recover and rebuild.

What Causes Soreness What Causes Soreness the Next Day?the Next Day?

Delayed onset muscle soreness is Delayed onset muscle soreness is common when beginning an exercise common when beginning an exercise program or adding new activities. program or adding new activities. DOMS can be minimized through a DOMS can be minimized through a consistent and regular exercise consistent and regular exercise program.program.

Why Does My Side Hurt Why Does My Side Hurt When I Run?When I Run?

Researchers believe that the side Researchers believe that the side stitch is caused by stretching the stitch is caused by stretching the ligaments that extend from the ligaments that extend from the diaphragm to the internal organs, diaphragm to the internal organs, particularly the liver. Exhaling when particularly the liver. Exhaling when the right foot hits the ground causes the right foot hits the ground causes greater forces on the liver (which is on greater forces on the liver (which is on the right side just below the rib cage). the right side just below the rib cage).

To Prevent a Side StitchTo Prevent a Side Stitch To prevent a side stitch, take even, deep breaths To prevent a side stitch, take even, deep breaths

while running. Shallow breathing tends to increase while running. Shallow breathing tends to increase the risk of cramping because the diaphragm is the risk of cramping because the diaphragm is always slightly raised and never lowers far enough always slightly raised and never lowers far enough to allow the ligaments to relax. to allow the ligaments to relax.

Time your eating. Having food in your stomach Time your eating. Having food in your stomach during a workout may increase cramping by during a workout may increase cramping by creating more force on the ligaments (avoid eating creating more force on the ligaments (avoid eating one to two hours before a workout).one to two hours before a workout).

Drink before exercise; dehydration can increase Drink before exercise; dehydration can increase muscle cramps. muscle cramps.

To Stop a Side StitchTo Stop a Side Stitch Stop running and place your hand into the right side Stop running and place your hand into the right side

of your belly and push up, lifting the liver slightly. of your belly and push up, lifting the liver slightly. Inhale and exhale evenly as you push up. Inhale and exhale evenly as you push up.

Stretch. Raise your right arm straight up and lean Stretch. Raise your right arm straight up and lean toward the left. Hold for 30 seconds, release, then toward the left. Hold for 30 seconds, release, then stretch the other side.stretch the other side.

Slow down your pace until pain lessens.Slow down your pace until pain lessens.

Breathe deep to stretch the diaphragm. Breathe deep to stretch the diaphragm.

Massage or press on the area with pain. Bend Massage or press on the area with pain. Bend forward to stretch the diaphragm and ease the pain.forward to stretch the diaphragm and ease the pain.

Achievement Goal Achievement Goal OrientationOrientation

Competitive Goal Orientation: Competitive Goal Orientation: Comparing Comparing your performance against others.your performance against others. Other peoples performance is not in your control.Other peoples performance is not in your control. If you don’t win, you lose.If you don’t win, you lose.

Mastery Goal Orientation: Mastery Goal Orientation: Comparing your Comparing your performance against yourselfperformance against yourself Linked to higher levels of success.Linked to higher levels of success. Is in your control.Is in your control. You can lose an event but still improve your You can lose an event but still improve your

performance.performance.

Physical Activity vs Physical Activity vs Physical FitnessPhysical Fitness

You have more control of your physical You have more control of your physical activity levels than your fitness levels. activity levels than your fitness levels.

Fitness levels affected by factors Fitness levels affected by factors outside of your control:outside of your control:

Age, Maturation, Heredity, Available food, Age, Maturation, Heredity, Available food, etcetc

People who focus on their physical People who focus on their physical activity levels are more successful than activity levels are more successful than those who focus on their fitness levels. those who focus on their fitness levels.