BELLRINGER

1. How
would you describe a healthy, physically fit person?

2. What makes an athlete an elite athlete?

PHYSICAL ACTIVITY AND PHYSICAL FITNESS

Mr. Arentz Pennsylvania State Kinesiology

GOALS FOR THIS UNIT:

understand the (5) fitness health components understand the (6) skills related to physical fitness be able to calculate your heart beat/minute (pulse check) be able to calculate Resting HR, Max HR, and Target HR be able to provide examples of : - isometric exercise - isotonic exercise - concentric and eccentric contractions - various fitness training principles understand physical activity guidelines for young adults

HEALTH COMPONENTS

V.

FITNESS HEALTH COMPONENTS

1. Physical **
2. Emotional 3. Social 4. Environmental 5. Mental 6. Spiritual

1. Cardiovascular fitness
2. Muscular strength 3. Muscular endurance 4. Flexibility 5. Body Composition

Physical Health: physical fitness, nutrition, BMI, cardiorespiratory, etc.

(ABILITY OF THE HEART, BLOOD, BLOOD VESSELS AND RESPIRATORY SYSTEM TO SUPPLY SUFFICIENT OXYGEN TO WORKING MUSCLES)

CARDIOVASCULAR FITNESS

AEROBIC ACTIVITY

ANAEROBIC ACTIVITY Activity completed in short, fast bursts The heart cannot supply oxygen to working muscles as fast as they can use it Examples: weight lifting, sprints, football, volleyball

Steady activity
The heart is able to supply working muscles with enough oxygen Examples: walking, jogging, swimming

I N T E R VA L TRAINING

2 TYPES OF CV FITNESS TRAINING

FA R T L E K TRAINING

is the combination of low intensity and high intensity activities

is the combination of both aerobic and anaerobic training by varying speeds throughout your training session (speed play)

*might consider a walking pace as well Partner 1- walking/jogging lap Partner 2- burpees/squat jumps

HOW TO TRACK CV FITNESS

Pulse check: way of monitoring the intensity level of exercise : take at the radial artery (wrist) or the carotid artery (neck) : count number of beats in 10 seconds and multiply by 6 Resting Heart Rate (RHR): your heart rate at rest (indicator of CV fitness level) : primarily taken right when you wake up (can also be taken after 30min of rest after exercise) Max Heart Rate (MHR): how many times your heart can beat in one minute MHR = 208 0.7 x age Target Heart Rate (THR): recommended percentage of your MHR that should be reached to gain CV benefits : THR is 65 85% of your MHR

Lower limit of THR = Upper limit of THR =

MHR RHR x .65 MHR RHR x .85

(ABILITY TO MOVE JOINTS THROUGH THEIR FULL RANGE OF MOTION)

FLEXIBILITY

Examples of flexibility tests: sit and reach, trunk extension, shoulder flexion Static stretching: gradual lengthening of muscles/tendons as a body part moves around a joint (slow stretch held for 10 30seconds) Ballistic stretching: uses momentum to move a body part beyond its normal ROM (bouncing in or out of a stretch)

(RATIO OF FAT TO MUSCLE/BONE/TISSUES IN THE BODY)

BODY COMPOSITION

Methods of measuring body composition include

Skinfold calipers -

- BodPod (measures mass and volume to determine body composition via air displacement)

Hydrostatic (underwater) test - BMI (uses ht/wt to determine zones)

( ABILITY OF MUSCLES TO PERFORM A SUBMAXIMAL TASK FOR AN EXTENDED PERIOD)

MUSCULAR ENDURANCE

Muscular endurance can be trained by performing exercises at high reps with low weight (example: sit-up test)

Muscular endurance can also be described as holding a submaximal contraction for an extended period of time (example: plank)

(MAXIMAL AMOUNT OF FORCE A MUSCLE CAN GENERATE IN A SINGLE MOVEMENT)

MUSCULAR STRENGTH

An example of a muscular strength exercise is the push-up test

Muscular strength is often measured by lifting as much weight as you can one time with good form

WEIGHT TRAINING FOR MUSCULAR STRENGTH & MUSCULAR ENDURANCE

*There are two main types of exercises*

Isometric
- static exercises - muscle contracts but other body parts do not move - ex: wall sit, plank eccentric

Isotonic
- dynamic exercises - muscle contracts and body parts move - push ups, sit ups - concentric or

ISOTONIC (DYNAMIC) EXERCISES

CONCENTRIC CONTRACTION
shortens your muscle Example: during a biceps curl, the biceps contract concentrically and shorten during the lifting phase of the exercise

ECCENTRIC CONTRACTION
lengthens your muscle Example: during a biceps curl, the biceps contract eccentrically and lengthen during the lowering phase of the exercise

WEIGHT TRAINING RULES AND PRINCIPLES

Warm up: general exercise protocol the prepares the body for high intensity exercise (often includes low intensity CV training and stretching) Cool down: period of mild exercise following vigorous exercise that allows the HR to return to normal - Warm up, stretch, cool down, and stretch some more to prevent injury and soreness while increasing flexibility - Learn and use proper form to avoid injury and increase gains

- Exhale during lifting phase and inhale during the return movement.

FITNESS SKILL COMPONENTS

1.Agility- ability to quickly change body position 2.Balance- ability to keep center of mass above your base 3.Coordination- ability to use two or more body parts
together

4.Power- ability to use strength at speed (ex: jump high,

throw far)

5.Reaction Time- time between stimulus and

movement

6.Speed- how much distance is covered in a certain amount

of time

PRINCIPLES OF FITNESS TRAINING

Principle of Specificity: perform specific exercises to improve specific components of fitness in specific body parts

(ex: pop squats = quad power = higher jump = more

rebounds) Principle of Reversibility: adaptations (gains) from fitness

training can be easily lost

Principle of Overload: FITT formula (to see gains, alter the frequency, intensity, time, and type of exercises in your workout) Principle of Progression: increase your level of exercise to see fitness gains

Principle of Recovery: alternate muscle groups every other day to allow

PHYSICAL ACTIVITY INTENSITY

Moderate Intensity Includes activities that raise HR around the lower levels of target heart rate zones Brisk walk, dancing, biking on flat ground, pushing a lawn mower, etc. Vigorous Intensity Includes activities that raise HR around the upper levels of target heart rate zones Jogging, biking uphill, sprinting, high-impact dancing (twerking?)

PHYSICAL ACTIVITY GUIDELINES

Aerobic exercise: 60+ minutes every day should be moderate or vigorous P.A. (include vigorous P.A. at least 3 days a week)

Muscle-Strengthening exercise: include muscle strengthening activity at least 3 days

a week (ex: lifting weights, body weight/resistance)

Bone-Strengthening exercise: include bone strengthening activity at least 3 days

a week (ex: running, jumping rope, basketball, etc.)

FITNESS JEOPARDY

COME UP WITH 5 QUESTIONS

Your questions should increase in difficulty 100: T/F, This or That? Etc. 200: Multiple Choice 300: Multiple Choice (with great distractors) 400: Calculation/Math Problem, definitions, etc. 500: short answer, use FITT formula, etc.

Push ups Lunges Touches Sit ups Jumping Jacks Vertical Jumps Russian Twists Burpees Raises

Arm Circles Squats

Chair dips Toe

Slap Game

Broad Jumps

Balance Points

Calf