Overview Types of Fitness Stretching Injuries Structure of Heart Nutrition Class Activity Application Conclusion
Thesis Fitness is an important part in maintaining a healthy lifestyle and also improve mental health and longevity. There are many different workouts in order to achieve being healthy and fit. View slide
Why I picked Fitness? The reason that I picked fitness is because I felt that it was an important topic. I also picked fitness because I am interested in it and also try and stay in shape by working out. View slide
Types of Fitness Weight lifting Aerobic Anaerobic Resistance
Positives of Fitness Good for your heart and lungs Maintain a healthy weight Build muscle Help reduce risk of cancer Build up immune system
Fitness and Obesity Reduces Obesity by 30 percent Increases metabolism Number one reason for obesity is lack of fitness Number one reason for death in America is Obesity
Mental Health Libal, Autumn.
Aerobic “Aerobic activity is physical activity that improves oxygen intake and also your heart.” (Glenn, Jim) Aerobic means with oxygen Many types of aerobic exercises and performed at a moderate level of intensity.
Aerobic GoodTimes Entertainment,
Benefits of Aerobic Exercises Strengthens the enlarged heart muscle Improves circulation of blood throughout the body Gets you in shape Improves mental health Releases stress
Indoor Exercises Treadmill Stair climber Eliptical Stationary bike
Aerobic Capacity Maximum amount of oxygen that the body can use during a specified period of physical activity “Daily exercising for thirty to forty five minutes can increase lung capacity around seventy percent for the average person.” ( Smith, Charles)
Disadvantages of Aerobic Exercise Does not increase the basic metabolic rate as much as weight training would Higher risk of stress injuries Burns less calories then Anaerobic exercises but fewer afterwards
Anaerobic Exercise that triggers the metabolic rate Requires maximum effort and oxygen intake Non endurance exercise Used for greater performance that requires a shorter duration of time to complete
Two types of anaerobic systems High energy phosphates Anaerobic glycolysis
Lactate Threshold Lactic Acid build up in the blood stream Occurs when your heart rate and muscles reaches 90 to 95 percent of its maximum effort Occurs from a lack of oxygen being distributed through out the blood stream and to the muscles
Lactic acid build up . Libal, Autumn
Warming Up GoodTimes Entertainment
Dynamic Stretching ( Sheehan, George)
Cool Down ( Yost, Graham)
Anaerobic Exercises Plyometrics Sprinting Heavy weight lifting Resistance training Glenn, Jim,
Sprinting Works on speed Build muscle Muscular endurance
Plyometrics Explosiveness and power Run faster Jump higher Throw farther Hit Harder Glenn, Jim,
Weight Training Develops strength and size of the muscles Protects organs Reduces the risk of injury Burns fat ( Stoppani, James)
Rest Every three days take a break Muscle Recovery Prevents injury Increases performance
Changing up your workout Don’t get bored Muscle confusion Muscles don’t peak
Resistance training Resistance to the muscles contraction during lifting Limited range of motion Greatest resistance is at the end of the motion Simon and Schuster
Power lifting Lifting heavy weights Requires 80 – 85 percent of maximum power Faster way to build muscle mass Low amount of repetitions Simon and Schuster,
Endurance training Anywhere from fifteen plus repetitions with a lighter weight per set Used to gain definition Burns fat quicker Kuntzleman, Charles
Common injuries Ankle sprains Heel spur Shin splint Pulled leg muscles Torn knee ligaments
Ankle Sprains Libal, Autumn.
ACL and MCL Injury
Recovering from an injury Rest Ice Compression Elevation Rest Ice www.google.com
Structure of Heart Yost, Graham,
Protein Builds muscle Breaks down digestion Necessity in living a healthy life Mason Crest
Carbohydrates Glucose Stored energy Found in different types of grains GoodTimes
BMI Weltman A, Stamford BA
Metabolism How fast body breaks down food Faster your metabolism the more food you can eat without gaining weight Burns calories faster
Hydration GoodTimes Entertainment
Class Activity Stretching Five different stretches Hamstrings Quadriceps Shoulder Triceps Calves
Application Fitness Magazine Different workouts Weight Lifting and cardiovascular Nutrition chart Advertisements
Conclusion Learned about muscles anatomy Function of the heart Relates to Mental Health Importance of fitness Nutrition
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Glenn, Jim, Stanley J. Dudrick, and American F.H. Institute. Exercise and fitness. Springhouse, Pa.: Springhouse Corp./Grolier, 1986.
Kuntzleman, Charles T. Free weight workouts. Chicago: Contemporary Books, 1985.
Law RYW and Herbert RD(2007) Warm-up reduces delayed-onset muscle soreness but cool-down does not: a randomised controlled trial. The Australian Journal of Physiotherapy 53: 91–95. Libal, Autumn. The importance of physical activity and exercise : the fitness factor. Philadelphia, PA: Mason Crest, 2006.
Renstrom P, Ljungqvist A, Arendt E, Beynnon B, Fukubayashi T, Garrett W, et al. Non-contact ACL injuries in female athletes: an International Olympic Committee current concepts statement. Br J Sports Med. 2008;42:394-412. Sheehan, George. Running and being : the total experience. Simon ans Schuster, 1978.
Stoppani, James. Encyclopedia of muscle & strength. Champaign, IL: Human Kinetics, 2006. Weltman A, Stamford BA, Fulco C (1979) Recovery from maximal effort exercise: lactate disappearance and subsequent performance. Journal of Applied Physiology 47: 677–682. ^