Physical fitness

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Physical fitness

  1. 1. Learning Objectives – Fitness Students will know: The recommended amount of exercise for children How to avoid sport injuries Chronic lifestyle diseases caused by lifestyle choices Target heart rate zone Benefits of exercise(Social, mental, emotional and physical) How to design and make a personal
  2. 2. What is Fitness? Ability of the body to respond to physical demands made upon its capacities - that is the person responds to physical demands by becoming fitter. Fitness is relative - everyone needs a basic level of fitness in order to meet the demands of the environment (every day tasks). What does fitter mean?  progressive overload+ adequate recovery = adaptation
  3. 3. Health Related Sport performance Fitness related fitnessCardio respiratory Cardio respiratoryendurance enduranceMuscular Muscular enduranceendurance StrengthStrength Mobility / Flexibility Body Composition Speed Power Skill AgilityAgility BalanceBalance CoordinationCoordination
  4. 4. BEFORE STARTING A FITNESS PROGRAM GOALS LIKES and DISLIKES CLEARANCE FROM DOCTOR PREVIOUS INJURIES ASSESSMENT OF INITIAL STATE OF HEALTH AND FITNESS
  5. 5. How do we plan a training program? Individual Needs aims of training personal information likes/dislikes Specificity skills or component(s) of fitness concentration Overload frequency of training, working intensity, duration, method of training Progression development due to fitness increase Variance maintain interest/motivation Reversibility maintain the regime
  6. 6. HEART RATE CALCULATIONSRESTING HR Count Heart Beats for 10 secs X 6 = BPMMAXIMUM HR Formula = 220 – age ie) 220 – 15 = 205 BeatsTARGET HR ZONE 60% - 80% of Max HR – During exercise, keep HR within this zone to achieve physiologic benefits Lower Zone = 0.60 X 205 = 123 BPM Upper Zone = 0.8 X 205 = 164 BPM
  7. 7. “FITT” FORMULAF Frequency 3 – 4 X per weekI Intensity 65% - 80% of MHRT Time 30 minute sessionsT Type of Exercise Continuous (Aerobic), Interval (Aerobic or Anaerobic) Resistance (Anaerobic)
  8. 8. BENEFITS OF EXERCISE Lower Resting Heart Rate Increased vascularity and better oxygen delivery to muscles Increased tolerance to intense exercise Better body shape Better sleeping patterns Less stress Increased self esteem

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