This document discusses various measures of exercise intensity and cardiovascular fitness. It defines resting heart rate and how to measure it, as well as maximum heart rate. It explains target heart rate zones and how to calculate minimum and maximum heart rates for moderate and vigorous exercise based on percentages of heart rate reserve and age. The document also distinguishes between different types of muscle contractions and defines cardio-respiratory endurance, VO2 max tests, muscular strength, and muscular endurance.
Physical fitness is a state of health and well-being and, more specifically, the ability to perform aspects of sports, occupations and daily activities. Physical fitness is generally achieved through proper nutrition, moderate-vigorous physical exercise, and sufficient rest.
Before the industrial revolution, fitness was defined as the capacity to carry out the day’s activities without undue fatigue. However, with automation and changes in lifestyles physical fitness is now considered a measure of the body's ability to function efficiently and effectively in work and leisure activities, to be healthy, to resist hypo kinetic diseases, and to meet emergency situations.
Exercise is the systematic, planned performance of bodily movements, postures or physical activities intended to provide a means to:-
Remediate or prevent impairments
Improve, restore or enhance physical function
Prevent or reduce health related risk factors
Optimize overall health status, fitness or sense of well being
Physical fitness is a state of health and well-being and, more specifically, the ability to perform aspects of sports, occupations and daily activities. Physical fitness is generally achieved through proper nutrition, moderate-vigorous physical exercise, and sufficient rest.
Before the industrial revolution, fitness was defined as the capacity to carry out the day’s activities without undue fatigue. However, with automation and changes in lifestyles physical fitness is now considered a measure of the body's ability to function efficiently and effectively in work and leisure activities, to be healthy, to resist hypo kinetic diseases, and to meet emergency situations.
Exercise is the systematic, planned performance of bodily movements, postures or physical activities intended to provide a means to:-
Remediate or prevent impairments
Improve, restore or enhance physical function
Prevent or reduce health related risk factors
Optimize overall health status, fitness or sense of well being
It is a powerpoint presentation that discusses about the lesson or topic: Physical Fitness. It also talks about the definition and different examples for the topic: Physical Fitness.
Fitness program: 5 steps to get started
Are you thinking about starting a fitness program? Good for you! You're only five steps away from a healthier lifestyle.
1. Assess your fitness level. You probably have some idea of how to fit you are. But assessing and recording baseline fitness scores can give you benchmarks against which to measure your progress. To assess your aerobic and muscular fitness, flexibility, and body composition.
2. Design your fitness program. It's easy to say that you'll exercise every day. But you'll need a plan.
3. Assemble your equipment. You'll probably start with athletic shoes. Be sure to pick shoes designed for the activity you have in mind. For example, running shoes are lighter in weight than more supportive cross-training shoes.
4. Get started
Start slowly and build up gradually. Give yourself plenty of time to warm up and cool down with easy walking or gentle stretching. Then speed up to a pace you can continue for five to 10 minutes without getting overly tired. As your stamina improves, gradually increase the amount of time you exercise. Work your way up to 30 to 60 minutes of exercise most days of the week.
Break things up if you have to. You don't have to do all your exercise at once so you can weave in activity throughout your day. Shorter but more-frequent sessions have aerobic benefits, too. Exercising in short sessions a few times a day may fit your schedule better than a single 30-minute session. Any amount of activity is better than none at all.
Be creative. Maybe your workout routine includes various activities, such as walking, bicycling, or rowing. But don't stop there. Take a weekend hike with your family or spend an evening ballroom dancing. Find activities you enjoy to add to your fitness routine.
Listen to your body. If you feel pain, shortness of breath, dizziness, or nausea, take a break. You may be pushing yourself too hard.
Be flexible. If you're not feeling good, permit yourself to take a day or two off.
5. Monitor your progress. Retake your fitness assessment six weeks after you start your program and then again every few months. You may notice that you need to increase the amount of time you exercise to continue improving. Or you may be pleasantly surprised to find that you're exercising just the right amount to meet your fitness goals. Starting an exercise program is an important decision. But it doesn't have to be an overwhelming one. By planning carefully and pacing yourself, you can establish a healthy habit that lasts a lifetime. (Mayo Clinic)
The five components of health related fitnessDavid Stoffel
Physical Fitness is Defined as "A Set Of Attributes That People Have Or Achieve That Relates to the Ability to Perform Physical Activity".
In other words, It is more than being able to run a long distance or lift a lot of weight at the gym.
Being Fit is not defined only by what kind of activity you do, how long you do it, or at what level of intensity.
It is a powerpoint presentation that discusses about the lesson or topic: Physical Fitness. It also talks about the definition and different examples for the topic: Physical Fitness.
Fitness program: 5 steps to get started
Are you thinking about starting a fitness program? Good for you! You're only five steps away from a healthier lifestyle.
1. Assess your fitness level. You probably have some idea of how to fit you are. But assessing and recording baseline fitness scores can give you benchmarks against which to measure your progress. To assess your aerobic and muscular fitness, flexibility, and body composition.
2. Design your fitness program. It's easy to say that you'll exercise every day. But you'll need a plan.
3. Assemble your equipment. You'll probably start with athletic shoes. Be sure to pick shoes designed for the activity you have in mind. For example, running shoes are lighter in weight than more supportive cross-training shoes.
4. Get started
Start slowly and build up gradually. Give yourself plenty of time to warm up and cool down with easy walking or gentle stretching. Then speed up to a pace you can continue for five to 10 minutes without getting overly tired. As your stamina improves, gradually increase the amount of time you exercise. Work your way up to 30 to 60 minutes of exercise most days of the week.
Break things up if you have to. You don't have to do all your exercise at once so you can weave in activity throughout your day. Shorter but more-frequent sessions have aerobic benefits, too. Exercising in short sessions a few times a day may fit your schedule better than a single 30-minute session. Any amount of activity is better than none at all.
Be creative. Maybe your workout routine includes various activities, such as walking, bicycling, or rowing. But don't stop there. Take a weekend hike with your family or spend an evening ballroom dancing. Find activities you enjoy to add to your fitness routine.
Listen to your body. If you feel pain, shortness of breath, dizziness, or nausea, take a break. You may be pushing yourself too hard.
Be flexible. If you're not feeling good, permit yourself to take a day or two off.
5. Monitor your progress. Retake your fitness assessment six weeks after you start your program and then again every few months. You may notice that you need to increase the amount of time you exercise to continue improving. Or you may be pleasantly surprised to find that you're exercising just the right amount to meet your fitness goals. Starting an exercise program is an important decision. But it doesn't have to be an overwhelming one. By planning carefully and pacing yourself, you can establish a healthy habit that lasts a lifetime. (Mayo Clinic)
The five components of health related fitnessDavid Stoffel
Physical Fitness is Defined as "A Set Of Attributes That People Have Or Achieve That Relates to the Ability to Perform Physical Activity".
In other words, It is more than being able to run a long distance or lift a lot of weight at the gym.
Being Fit is not defined only by what kind of activity you do, how long you do it, or at what level of intensity.
An Introduction To Training With A Heart Rate Monitor - Andrew McCarthymarcusgeoghegan
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Exercise 4: Cardiovascular Fitness
This exercise describes three assessments designed to help you estimate the present level of your cardiovascular fitness. The term “cardiovascular” refers to both the heart and blood vessels. Since the health of the respiratory system is so closely linked to that of the blood circulation, fitness of both will be referred to as “cardiorespiratory”.
During your fitness assessment, stop any test immediately if you begin to feel any pain, faintness, or dizziness. If you notice any other disturbing sensations such as headache or inability to get enough air, do not complete the test.
DETERMINING TARGET HEART RATE ZONE
If your heart rate becomes faster during physical activity, that exercise would be described as aerobic. These activities, when performed often enough and at long enough durations, result in increased efficiency of the circulatory and respiratory systems. The noted improvements are described as the training effect. The training effect has occurred if the heart rate is lower for a given type of exercise or if it takes more resistance to achieve the same heart rate.
In order to experience the training effect and improved cardiorespiratory health, the exercise duration should exceed twenty continuous minutes and the heart rate should be within the target heart rate zone.
There are numerous formulae that have been developed to determine an individual’s target heart rate. The range should ensure sufficient stress to result in improvement, yet not exceed what would be safe. The formula that follows is based on age and resting heart rate.
Resting heart rate is a simple way to assess current level of cardiorespiratory fitness. The average resting heart rate for healthy adults is 75, and ranges from 60-100 BPM (beats per minute). Well-conditioned endurance athletes have resting rates in the 30s and individuals with poor fitness would exhibit resting rates that are much higher. Powerful hearts and lungs circulate more oxygen per beat and can maintain the body at rest with fewer beats per minute.
True resting heart rate is a value that stays constant for days, weeks, and longer, unless cardiovascular changes take place. When measuring HR for these exercises, make sure to record it when you are truly at rest. This will be the lowest value that you record.
Use the calculations in Figure 5.1 as a guide to determine your personal target heart rate zone. Your heart rate should be within these limits whenever you participate in aerobic activities. Calculations should be revisited from time to time as resting heart rate will change with advancing age and, more frequently, due to effects of lifestyle changes.
MinimumMaximum
Maximum heart rate in healthy adult: 220 220
Subtract your age -20-20
200 200
Subtract resting heart rate - 60- 60
140 140
Multiply by
Lower and upper limit % .70.85
.
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2. Resting Heart Rate
(RHR) - refers to the
number of times your
heart beats in one
minute while at rest.
The average RHR is 70-80
beats per minute
(BPM), though athletes
may have resting heart
rates as low as 40-50 BPM.
3. To take your resting
heart rate, take your
pulse for one minute
first thing in the
morning. You can also
take your pulse after
resting for 20-30
minutes if you're not
able to do it in the
morning.
4. Early morning is the
best time to
measure your
resting heart rate.
Lie down at least for 15 minutes
before measuring the RHR.
6. Maximum Heart
Rate - (MaxHR) is
the fastest your
heart can beat in a
minute.
To determine your actual
MaxHR you need to take
an electrocardiogram
test, monitored by a
qualified technician or a
doctor
8. Heart rate reserve
(HRR) - is the difference
between a person's
measured or predicted
maximum heart rate and
resting heart rate.
Recovery Heart Rate
- is the change in your
heart rate after you stop
working out.
9. This is often used to gauge
exercise intensity
You compare your workout heart rate with your heart
rate after you have recovered for 1 - 2 minutes.
If you do not have much change in your heart rates,
you are not very fit (your heart still has to beat
rapidly, even though you have stopped working out. )
A common recovery heart rate is 20-30 beats per
minute. A person who is fit will have a higher
Recovery Heart Rate than an unfit person.
10. What should be the heart rate when engaging in a
moderately intense exercise? Given:
Age = 12
Resting Heart Rate
(RHR)= 70
STEP 1: Find the MaxHR
MaxHR = 208 -.7(Age)
208 - .7(12)
208 – 8.4
=199.6 (MaxHR)
STEP 2: Compute the HRR
HRR=MaxHR –RHR
199.6 - 70
=129.6 (HRR)
STEP 3: Compute Minimum
HR
for Moderate Exercise
HRR x 40% + RHR
129.6 x .40 + 70
51.84+ 70
=121.84
11. STEP 4: Compute Maximum HR
for Moderate Exercise
HRR x 55% + RHR
129.6 x .55 + 70
71.28 + 70
=141.28
STEP 5: Compute Minimum HR
for Vigorous Exercise
HRR x 50% + RHR
129.6 x .50 + 70
64.80+ 70
=134.80
STEP 6: Compute Maximum
HR for Vigorous Exercise
HRR x 85% + RHR
129.6 x .85+ 70
110.16+ 70
=134.80
12.
13.
14.
15. Types of Muscle Contraction
Two types of Contractions
1. Isotonic Contraction or Dynamic
Isotonic contractions maintain
constant tension in the muscle as
the muscle changes length.
16. Two type of Isotonic Contraction
a) Concentric Contractions
A concentric contraction is a type of muscle contraction in
which the muscles shorten while generating force,
overcoming resistance.
For example, when lifting a heavy weight, a concentric
contraction of the biceps would cause the arm to bend
at the elbow
17. b) Eccentric Contraction
An eccentric contraction results in the elongation of a
muscle while the muscle is still generating force.
Resistance is greater than force generated
Eccentric contractions can be both voluntary and involuntary.
18. 2. Isometric Contractions or Static
Isometric contractions generate force without
changing the length of the muscle
Isometric contractions are frequently used to
maintain posture.
Common in the muscles of the hand and forearm
responsible for grip.
19. Cardio-vascular endurance
Cardio-respiratory Endurance or Resting
Heart Rate: Indicator of aerobic fitness and
cardiac efficiency
the ability to perform large-muscle, dynamic
exercise of moderate to high intensity for
prolonged
20. Cardiovascular endurance is the ability of;
the heart,
the blood,
the blood vessels the
respiratory
system
to provide the required oxygen and fuel
to the muscles for carrying on a
particular exercise for specific period of
time at a steady rate
21. Maximal Oxygen Consumption test (VO2 Max)
measure maximal oxygen consumption
or VO2 max, an indication of an
individual’s cardiovascular fitness
determining appropriate maximum
heart rate in a fitness assessment should
also take into account blood pressure
A person with high blood pressure should
be evaluated by a physician prior to
proceeding with an exercise program.
22. Treadmill
Muscular Strength; tests
muscular strength of the
upper body, (Push Up Strength
Test), or Muscular Endurance
which tests the ability of
the muscles to exert force
over an extended period of
time.
the ability of muscles to work
against resistance
23. Muscular endurance
the ability of a muscle or group of muscles to
contract without becoming exhausted
is very important for people playing sports and
who have to sustain an activity for long periods
of time.
