Benefits of Fitness : Benefits of Fitness Compared with unfit people, physically fit people enjoy:
More restful sleep
Improved nutritional health
Improved body composition
Improved bone density
Enhanced resistance to infectious diseases
Lower risk of some cancers
Lower risk of cardiovascular disease
Benefits of Fitness : Benefits of Fitness Lower risk of type 2 diabetes
Reduced risk of gallbladder disease (women)
Lower incidence and severity of anxiety and depression
Stronger self-image
Longer life and higher quality of life in the later years
Benefits of Fitness : Benefits of Fitness
Benefits of Fitness : Benefits of Fitness
The Essentials of Fitness : The Essentials of Fitness To be physically fit, you need to develop enough flexibility, muscle strength, muscle endurance, and cardiorespiratory endurance to allow you to meet the demands of everyday life with some to spare, and you need to have a reasonable body composition.
How Do My Muscles Gain Strength and Size? : How Do My Muscles Gain Strength and Size? Stretching enhances flexibility
Weight training develops muscle strengths and endurance
Aerobic activity improves cardiorespiratory endurance
Fitness : Fitness Developing Fitness
The Overload Principle – to slightly increase comfortable capacity in each area.
This is also called the progressive overload principle.
Increase frequency – how often an activity is performed
Increase intensity – the degree of exertion while exercising
Increase duration – the length of time
Fitness : Fitness Developing Fitness
Cautions on Starting
Healthy people can start with a moderate exercise program without seeking medical advise first.
People with risk factors may need medical advice.
Fitness : Fitness Cardiorespiratory Endurance
Cardiorespiratory conditioning is measured by maximum oxygen uptake (VO2max).
Increases cardiac output and oxygen delivery
Increases stroke volume
Slows resting pulse
Increases breathing efficiency
Improves circulation
Reduces blood pressure
Fitness : Fitness Cardiorespiratory Endurance
Muscle Conditioning
Muscles use oxygen efficiently.
Muscles can burn fat longer.
A Balanced Fitness Program
Individualized
Cardiorespiratory
Muscle strength and endurance
Flexibility
Choose an activity you enjoy
Target Heart Rate : Target Heart Rate 220-age = maximum heart rate
Target heart rate is 65% - 85% of maximum heart rate
Max rate X 0.65
Max rate X 0.85
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Resources : Resources US Government Site- www.fitness.gov
American College of Sports Medicine- www.acsm.org
Centers for Disease Control and Prevention- www.cdc.gov/nccdphp/dnpa
www.presidentschallenge.com
www.shapeup.org
Gatorade Sports Science- www.gssiweb.com