1 Principles of Fitness and Cardiorespiratory Endurance
So, how long, often and hard should I exercise?
2 3 Benets of Exercise Who isnt exercising enough (60%!)? Short and long term benets-but not willing to put in time! Why have the rates of exercise actually gone done in recent years? Knowledge is not wisdom... 4 How much is enough? Depends on your goals If a high level of tness is the goal... If a healthy level of tness is the goal... 10,000 steps a day/200 minutes a week total/150 min. moderate exercise 5 Five Health Related Components of Exercise Cardiorespiratory endurance: The ability of the body to perform prolonged, large-muscle exercise in moderate- to-high levels of intensity. Muscular strength: The amount of force a muscle can produce with a single maximum e!ort 6 Five Components of Exercise, cont. Muscular endurance: The ability of a muscle or group of muscles to remain contracted or to contract repeatedly for a long period of time. Flexibility: Ability to move a joint through its full range of motion 7 5 components of exercise, cont. Body composition: The relative proportion of fat-free mass (muscle, bone, water) and fat in the body. 8 Five components, cont. Di!erence between health related and skill related components 9 Which component is the most important? Cardiorespiratory endurance! We can survive with a reduced amount of muscular strength and endurance and higher fat levels, but an e"cient cardiovascular system is a must for healthy living 10 Cardiorespiratory endurance 10 Cardiorespiratory endurance Higher maximal oxygen update (VO2MAX) Highest rate of oxygen consumption an individual is capable of during maximum physical e!ort Amount of oxygen demand changes depending on the amount of work being done E"cient system delivering oxygen rich blood to the organs and muscles Best substitute for lab testing of maximal oxygen uptake is a maximal cardiovascular test such as the 12 min. run 11 Result of good cardiorespiratory endurance? Decrease in resting heart rate and increase in stroke volume, which yields huge benets! 12 General Training principles Mode: type of exercise chosen Want to dance and burn? 13 General Training Principles Specicity: nd exercises specically for goal Be like Harold! 14 General Training Principles Progressive overload: body adapts to greater and greater demands Reversibility: lose 50% within 2 months after stopping exercise 15 FIT: Frequency, Intensity, Time Frequency: 3-5x per week Intensity: Target heart rate -Maximum heart rate (220 -age) or (220-19=201) -Range should be between 65%-90% of MHR 201 X .65=131 bpm 201 X .90%=181 bpm Time (duration): 20-60 min. Intensity determines duration!!! 16 santabarbarahikes.com Rattlesnake Romero Rattlesnake Romero Inspiration Point Jesusita 17 18 Integrity is... Proverbs 16:8: It is better to be poor and godly than rich and dishonest (Living Bible) Discerning what is right and wrong and acting on what you have discerned, even at personal cost (Carter 7). A person of integrity is willing to bear the consequences of her convictions, even when this is di"cult...when the consequences are unpleasant (Lynne McFall, philosopher). 19 Fitness Logs/Run I am exible with you on weekly logs/workouts In return, I expect a high level of integrity on your part The alternative is to design a course with in-class exercise 20 Images http://healthypr.les.wordpress.com/2007/03/doctor.jpg http://www.thehayesway.com/NRCFiles/image/health%20and%20tness.JPG http://3.bp.blogspot.com/-UU8xxg3RolM/UUBwUdllJ8I/AAAAAAAADh0/ZUR3J9-0AqU/s320/ health_tness_exercise.jpg http://4.bp.blogspot.com/-U6ZzoMD4By0/T3oJcbD0K-I/AAAAAAAAAQ4/QsYk0kFsLWY/s320/Kid+OHP.jpg http://3.bp.blogspot.com/_JmpkIMgnzIE/SjlP0dFqo-I/AAAAAAAAgOU/vUYpUycyo78/s400/Bizarre%2Band %2BWeird%2BPeople%2B1.jpg http://xaxor.com/wp-content/uploads/2012/10/Etremely-exible-people8.jpg http://wrightsville.com/runner_on_beach.jpg http://img.medicalexpo.com/images_me/photo-g/body-composition-analyzer-air-displacement- plethysmography-68117-3038513.jpg