Lesson 1--Introduction to Fitness & Guidelines of Exercise Physical Fitness A state of well being, with a low risk of premature

e health problems, and energy to participate in a variety of physical activities. Physically Educated Person has learned skills necessary to perform a variety of physical activities is physically fit does participate regularly in physical activity knows he implications of the benefits from involvement in physical activities values physical activity and its contribution to a healthful lifestyle Benefits Of Exercise 1. Improved appearance and body image 2. Feelings of personal control 3. More enjoyment of life 4. Improved health 5. Improved muscular strength 6. Improved muscular endurance 7. Increased level of energy 8. Improved physical performance 9. Increased success in your school work or job 10. Helps cope with stress 11. Sleep better 12. Increased life expectancy Five Health Components of Fitness Cardiovascular - (Mile run) Muscular Strength - (Paced pushups) Muscular Endurance - (Paced curls) Flexibility - (Back Saver sit and reach) Body Composition - (Optional, skin fold, hydrostatic)Things to Consider Before Things to Consider Before Starting an Exercise Program Physician's clearance Family medical history; blood pressure, etc. Current tness level Resting heart rate What activities you enjoy Your schedule Goals Equipment; shoes, clothes, ect. Goal Settings a process to help you improve yourself and feel good about yourself a method of motivating people to work toward the improvement of their lifestyle Types of Goals Short Term Goals- can be achieved in a few days or weeks Long Term Goals- can be achieved in a period of time from a semester to a year Goal Setting Steps 1. Desire 2. Belief in Yourself 3. Analyze Where You Are Now 4. Set Realistic Goals 5. Write Your Goals in Detail 6. List Benefits You Will Receive 7. Identify Obstacles You May Face 8. Identify Knowledge You Will Need 9. Make a Plan of Action

10. Develop Time Lines 11. Monitor Your Progress 12. Never Give Up Importance Of Self-Testing Determine Present Level of Fitness Monitor Your Progress Determine the Effectiveness of Your Program Evaluate and Update your Goals Training principals Overload FIT principal increases overload F-Frequency, I-Intensity, T-Time Principle of Progression The workload must be progressively increased for improvement to occur Train dont strain Know your body and adjust Specificity S.A.I.D Principle-Specific Adaptation(s) to Imposed Demands Benefits of Warming Up It helps to make you feel like exercising It increases your blood supply to muscles and joint tissue It creates heat in the muscles and joint tissues which makes them more flexible and resistant to injury How to Warm Up At least 5 minutes long Use large muscle groups Include specific muscle groups that will be used in activity Warm muscles first with a light activity followed by stretching Benefits of Cooling Down It helps to prevent blood from pooling in the muscles you are using If you do not cool-down less blood will return to your heart and you may feel light-headed It prevents some muscle soreness from developing after exercise How to Cool Down Large muscle activity (walking) to prevent blood from pooling Allow your heart rate to lower Perform same static stretches as done in the warm-up Cool down should last as long, if not longer, than the warm-up Injury Prevention Progress slowly Beware of doing: Too Much, Too Hard, Too Soon Proper Equipment, Shoes, pads tted properly, etc. Warm-up Stay within ability

Lesson 2--Principals of Cardiovascular Health Cardiovascular Fitness The bodys ability to efficiently pump blood throughout the body. Heart Disease is one of the top causes of death in the nation Risk Factors for Cardiovascular Disease Gender Family History Smoking Body Weight Age

Exercise Personality Type Cholesterol Blood Pressure Stress Major Cardiovascular Disease Heart Attack Stroke Hypertension (high blood pressure) Peripheral Vascular Disease (such as atherosclerosis or clogging of arteries) Artery Blockage on the Heart Coronary arteries provide blood to the heart. Plaques formed along the artery narrow its diameter and interfere with blood ow. Clots can form making the problem worse. Cardiovascular Benefits of Exercise Active people experience heart disease less often and are less likely to die from heart attacks. Active people tend to develop extra coronary arteries in the heart. Heart muscle strengthens. Concentration, ability to cope with stress, and positive self-concept are improved. Recovery Heart Rate Check pulse after exercise session, 5 minutes after workout, and 10 minutes after workout The faster your heart rate lowers after exercise, the better your cardiovascular health. FIT Frequency Number of times (x) you exercise per week Depends on individual goals and tness level Variables: every other day, daily, five xs per week, double sessions For Aerobic exercise (swimming, jogging, cycling, etc.)Benefits achieved at 3 xs per week minimum Intensity Difficulty level at which you exercise per session. Can be determined by Rate of Perceived Exertion (RPE) Scale or Target Heart Rate Zone Depends on individual goals and tness level Variables: lbs., reps, sets, speed, recovery time, target heart rate zone, recovery heart rate time, resistance level, incline, drag suits, etc. For Aerobic exercise (swimming, jogging, cycling, etc.) Benefits achieved at 60-90% of maximum heart rate Time How long you exercise per session. Depends on individual goals and tness level Variables: minutes, laps, distance, steps For Aerobic exercise (swimming, jogging, cycling, etc.) Benefits achieved at 20-30 minutes Know your own body & adjust

Lesson 3--Muscular Strength and Endurance Muscular Strength and Endurance The body will become stronger and function better if increased demands are placed upon it. Principle Of Specificity: You need to perform specific exercises to improve specific levels of physical fitness in specific body parts. Repetition: The number of times a weight is lifted through a full range of motion. Set:

A group of repetitions. Muscular Strength How much WEIGHT can be lifted one time Muscular Endurance How LONG you can lift the weight over time FIT Frequency How often you exercise Number of times (x) you exercise per week. Depends on individual goals and tness level Get at least one day rest to allow your muscles to recover. Benefits start at 2xs/week, working a muscle group every other day. Intensity How hard you exercise Difficulty level at which you exercise per session. Depends on individual goals and tness level Know your body & adjust The last few reps of the set should be challenging Time How Long you exercise Duration- How long you exercise per session. Depends on individual goals and tness level Sustained activity and/or endurance Know your own body & adjust. Methods of Developing Muscular Fitness Isometric-Fore is against a stationary object Isotonic-Weight is moved through a range of motion Isokinetic-Resistance is adjusted to the force Exercise Machines Advantages Good For Beginners Safer Than Free Weights Don't Need Spotters Has Variable Resistance Requires Less Skill Than Free Weights Easy To Move From One Exercise To The Next Disadvantages Expensive To Buy Expensive To Maintain Inappropriate For Performing Dynamic Movements Only Offers Limited Number Of Exercises Free Weights Advantages Allow Dynamic Movements Develop Control Of Weight Assists In Strength Differences Between Sides Allows Greater Variety Of Exercise Less Expensive To Buy And Maintain Disadvantages Not As Safe As Machines Requires A Spotter Need More Skill To Use Possible Equipment Clutter May Cause Blisters And Calluses Safety Factors For Weight Training

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Warm-up to prepare the muscles for heavier work load Begin with an endurance program to learn lifting technique Work the large muscle groups first and then smaller groups Check equipment for secure locks on barbell plates Keep hands dry for a comfortable grip Exhale when pushing against the resistance and inhale when lowering the weight Use correct form to prevent injury and lesson weights if technique is not maintained during the exercise Keep weight close to the body when lifting from the floor to the chest Maintain a balance position with feet spread shoulder width apart Prevent straining the back muscles by keeping the back straight and the hips below the shoulders Take the exercise through a full range of motion to increase flexibility Muscles work in pairs at the joint. Work both sides for balance growth Use a two count to lift the weight and a four count to lower the weight Always execute your lifts in the same sequence so fatigue is relatively the same throughout the workout Always use spotters Prevent knee injuries by avoiding deep-knee bends while squatting. Go to sitting position or right angle

Lesson 4--Flexibility The body will become stronger and function better if increased demands are placed upon it. The ability to move body joints through a full range of motion. Importance of Flexibility Needed in daily living Reduces chance of injury Helps relieve muscle soreness Prevents muscles from shortening Increases capacity of joints to move Helps reduce chance of developing low back pain Helps relax muscle tightness from injury, fatigue, and emotional tension Types of Stretches Static Holding a stretch in one position for a period of time Ballistic Do not bounce when stretching PNF Using combinations of muscle contractions/relaxations to increase flexibility Active Controlled movement of the involved muscle group through a range of motion Golden Rules of Safe Stretching 1. Warm-up before stretching to increase muscle temperature and blood flow. 2. Never stretch or strain to the point of pain. 3. Dont bounce! Instead, stretch to a point of tension and hold 15 to 30 seconds before progressing. 4. Hold deep stretch positions when muscles are at their warmest to allow a fuller range of motion without stress. 5. Breath slowly and deeply. Try to relax into the stretch. 6. Allow a longer warm-up for strenuous activities or those to be performed in the cold. 7. Facilitate upcoming activity by incorporating the major muscle groups involved. The best time to stretch to gain flexibility is after working out when muscles are warm. F.I.T. applied to flexibility training Frequency Number of sessions per day or week Intensity

Time

Distance the muscle is stretched Amount of time the position is held, or the number of repetitions and sets

Lesson 5--Body Composition Body Composition The relationship between lean body tissue and fat mass. Lean Body Mass Muscles Ligaments Tendons Bones Body Fat fat How do you measure body composition? Hydrostatic Weighing Skin fold Calipers Bioelectrical Impedance Body Mass Index (BMI) A measure of body fat based on height and weight BMI = Kg/M2 This measurement is an estimate and is used as an indicator of health risk BMI does not measure body composition or body fat % Determining BMI Underweight = <18.5 Normal weight = 18.5-24.9 Overweight = 25-29.9 Obesity = BMI of 30 or greater Overweight vs. Obesity Overweight individuals are those who exceed their desirable body weights by 10% according to height and weight charts Obesity people who have more body fat then they should have BODY TYPES ENDOMORPH high percentage of body fat short neck large abdomen wide hips round, full buttocks short, heavy legs MESOMORPH firm, well-developed muscles large bones broad shoulders muscular arms trim waist muscular buttocks powerful legs ECTOMORPH small bones thin muscles slender arms and legs

narrow chest round shoulders flat abdomen small buttocks Body Composition is one health related component that is most closely associated to how people feel about themselves. Care must be taken in evaluation and response to results from any source to estimate body composition. Healthy people come in many sizes and shapes Eating disorder concerns revolve around body composition and its misconception Weight Gain & Loss There needs to be an imbalance of caloric intake (eating) and output (activity) to gain or lose weight. One Pound = 3,500 unused calories

Lesson 6--Nutrition Body Composition The relationship between lean body tissue and fat mass. Six Nutrient Classes 1) Carbohydrate Complex: Potato, rice, pasta, fruit Simple: Sugar, candy, cookies Fuel of Choice 60-65% of diet 2) Fats Saturated: solid at room temperature- animal Unsaturated: liquid at room temperature-vegetable Trans: Partially Hydrogenated oils 3) Protein Essential (8) amino acids Nonessential- body can maintain 4) Vitamins Water soluble- C & B complex (replaced daily) Fat soluble- A, E, D, & K 5) Minerals Major: P, Ca, Fe Trace: Na, K, Cl, etc. 6) Water Carbohydrates Simple Carbohydrates (Sugars) Provide a quick source of energy, followed by a lull in energy Empty Calories- not usually in nutrient dense foods Examples: Soda, Candy, Cookies Complex Carbohydrates (Starch and Fiber) Preferred energy source for the body Nutrient dense foods Examples: whole-grain bread, cereal, pasta, fruit, vegetables Fat Is the bodys chief storage form of energy Helps you feel full or satiated Enhances foods aroma and flavor Cushions the vital organs Protects the body from temperature extremes Carries the fat-soluble nutrients (discussed later) Provides materials to make cell membranes

Saturated Animal Fats Solid at room temp Associated with cardiovascular disease Unsaturated Vegetable Fats Liquid at room temp Healthy Fat Trans Fat Synthesized -Partially hydrogenated oils -Worse than saturated Cholesterol a wax like fatty substance that is produced by the body in the liver and is used for building cells. transported throughout the body in the blood stream with excess amounts stored in the walls of the blood vessels. Excessive amounts of cholesterol that require storage in the circulatory system result in blocked arteries. Healthy people produce all the cholesterol that is needed, you consume additional cholesterol when you eat animal products that are high in saturated fats. High Density Cholesterol Helps remove cholesterol from the blood there are no foods that contain HDL It is believed that regular exercise and heredity are the major factors determining the amount of HDL that you have in your blood Low Density Cholesterol leads to buildup of cholesterol on artery walls Proteins building blocks of the body Amino Acids Animal Protein Non-Meat Protein Vitamins essential non-caloric needed in tiny amounts in the diet serve as helpers in cell functions Water - Soluble Vitamin C and B-complex Quickly absorbed by the body Excesses cannot be stored Fat - Soluble Vitamins A, D, E, K Absorbed slower by the body Can be stored in the body Extremely low fat diets can lead to deficiencies in these vitamins Minerals Essential micro-nutrients required by the body Used by the body for growth maintenance, repair and other bodily functions Water Water is the Primary Component of Blood and Tissue Fluids. It accounts for 65% (+ or -) of your . Need 8 glasses per day. Guidelines for Good Nutrition Every day your body requires a certain amount of energy from carbohydrates, protein and fats to function properly.

Eating well doesnt have to be complicated. Follow national dietary recommendations. If you need to lose or gain weight, some of these recommendations may need to be adjusted. Use common sense

Lesson 7--Skill Related Fitness Skill Related Fitness The ability to perform successfully during games and sports; also called performance tness. agility ability to change and control direction and position of your body while maintaining a constant, rapid motion conditioning and practice drills in various sports, shuttle runs, zigzag runs power ability to move your body parts swiftly while at the same time applying the maximum force of your muscles vertical jump and the standing long jump speed ability to move your body or parts of your body swiftly 40, 50 or 100 yard dash, 50 yard freestyle swim reaction time ability to react or respond quickly to what you hear, see, or feel yardstick test, starting a running or swimming race balance ability to control or stabilize your equilibrium while moving or staying still standing on a balance board or roller board with one or both feet as long as possible, walking on a balance beam, doing a hand or headstand coordination ability to use your eyes and ears to determine and direct the smooth dribbling and shooting in basketball, place kicking, and punting in football, dribbling in soccer Health Related Fitness body composition muscular strength muscular endurance cardiovascular endurance flexibility Common Athletic Injuries Sprain An injury to any joint in the body. Typically involving a stretch or tear of a supporting ligament of the joint. Usually classified as 1st, 2nd or 3rd degree. If left unmanaged, a joint can become unstable and prone to chronic problems. Strain An injury to any muscle or muscle tendon, usually caused by an over-stretch, over-use, or over-contraction of a muscle. Also classified as 1st, 2nd or 3rd degree. If left unmanaged, a muscle or its tendon can become weaker and prone to chronic problems and decreased flexibility. Heat Illness A potential life threatening predicament of not being able to cool the body adequately due to extreme environmental conditions, hydration level, and personal adaptation to exercise in a hot climate. Usually classified into levels of heat cramps, heat exhaustion, and heat stroke.