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Weight Training & Fitness For Life |
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Definition:
A state of health characteristics, symptoms, and behaviors enabling
a person to have the highest quality of life. |
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In other words your overall state of health. |
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1. Exercise
is Medicine. |
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The significant health problems that can be at
least partially controlled by exercise: |
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Heart disease, hypertension, depression, high
cholesterol, low back pain, osteoporosis poor circulation, diabetes, colon
cancer. |
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1. Exercise
is Medicine. |
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The statistics for Americans: |
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13.5 million people have heart disease. |
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1.5 million suffer a heart attack each year. |
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8 million have diabetes (type II). |
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95,000 new cases of colon cancer each year. |
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250,000 hip fractures each year |
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50 million people have high blood pressure. |
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121 million (2/3 of US pop.) are overweight. |
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60 million (1/3 of US pop.) are obese. |
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2. Exercise
is good for the body: |
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Keeps joints moving. |
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Keeps muscles strong. |
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Keeps bones and cartilage strong. |
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Increases energy levels. |
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Helps to control weight. |
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3.
Exercise is good for the brain. |
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A recent study of over 900,000 students in
California (grades 5, 7 & 9) shows a direct relationship between
academic achievement and fitness levels. |
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Students who met minimum standards in three of
six fitness tests showed the greatest gains in academic achievement. |
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3.
Exercise is good for the brain. |
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Improves psychological well-being. |
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Improves self image. |
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Boosts your mood. |
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Lowers stress. |
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Decreases depression. |
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Reduces feelings of anxiety. |
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4.
Improves daily life: |
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“Adds life to your years, as well as years to
your life.” |
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Extends lifespan. |
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Slows aging process. |
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Maintains high levels of physiologic function. |
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Aerobic/cardiovascular endurance |
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Muscular strength |
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Muscular endurance |
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Flexibility |
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Body composition |
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Definition:
the ability of your heart to pump oxygen-rich blood to muscles
during exercise that is done for an extended amount of time. |
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Criteria: |
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Must be done continuously for at least 20
minutes. |
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Must increase your heart rate. |
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Benefits: |
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Improves cardiovascular and respiratory systems
(become more efficient). |
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Decreases resting heart rate. |
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Maintains caloric balance (burns excess
calories). |
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Decreases stress. |
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Lowers blood pressure. |
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Examples: |
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Running |
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Biking |
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Swimming |
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Snowshoeing |
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Rollerblading |
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Aerobics class |
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Basketball |
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Training Guidelines: |
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To maintain current aerobic fitness level: |
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3 times per week. |
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20 minutes each time. |
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* To improve, you must do more. |
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Must be working within your aerobic training
zone as related to heart rate. |
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Aerobic exercise utilizes both the
cardiovascular system and respiratory system |
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Cardio is Greek for “heart” |
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Vascular refers to “blood vessels” |
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Acts as a pump to supply blood to the body’s
systems. |
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Blood contains oxygen, which your muscles need
for exercise. |
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There are two ways your heart can get more
oxygen to the muscles: |
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Beat faster. |
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Send a greater amount of blood with each beat. |
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Is very efficient: one half of its fuel is converted into energy (a car converts
about one quarter of its fuel into energy). |
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Is different than other muscles in the body –
contracts automatically without using the brain. |
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Heart Rate = the number of times your heart
beats in one minute. |
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Resting Heart Rate = your heart rate while
completely at rest. |
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People with resting heart rates over 70 have a
greater risk for heart attacks. |
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Regular aerobic exercise will decrease resting
HR’s. |
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Maximum Heart Rate = the fastest your heart can
beat. It is found by taking 220 and
subtracting your age. |
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(Max HR = 220 – age) |
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In order for exercise to be considered aerobic,
you need to be exercising at 60-85% of your maximum heart rate. |
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(220 – age) x 85% = top end of Target Heart
Range |
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(220 – age) x 60% = bottom end of Target Heart
Range |
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Anaerobic:
working at higher than 85% of your maximum heart rate. |
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Your blood picks up oxygen in the |
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lungs
and carries it to the muscles. |
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If your lungs are not healthy, your blood cannot
pick up oxygen efficiently. |
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Without enough oxygen, you will not be able to
exercise vigorously for long periods of time. |
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Meaning:
bad lungs = poor aerobic fitness |
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48 million Americans smoke cigarettes. |
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This single behavior will result in disability
and premature death in half of those people. |
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440,000 premature deaths occur each year as a
result of tobacco use. |
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Carries blood from the heart to other parts of
the body. |
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A strong heart and healthy lungs are not very
helpful if the arteries are not clear and open. |
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Deposits are caused from eating high-fat food
containing cholesterol. |
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Exercise can help decrease bad cholesterol
levels in the blood, so they don’t get deposited in the arteries. |
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Carry blood from the muscles (filled with waste
products) back to the heart. |
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One-way valves in the veins keep blood from
flowing backward in the body. |
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Regular exercise helps veins to squeeze more
efficiently. |
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A lack of exercise can weaken the valves,
resulting in poor circulation. |
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Definition:
the maximum force that can be generated by a muscle. |
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Criteria: |
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Must involve a maximal effort by the muscles. |
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Must be moving a very heavy resistance. |
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Benefits of improving muscular strength: |
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Strong muscle fibers and tendons. |
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Increases metabolism. |
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Maintain good posture. |
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Reduce fatigue. |
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Prevent injuries. |
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Prevent back problems. |
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Examples: |
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Weight training moving a heavy weight with a low
number of repetitions. |
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Shot put. |
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Lifting a car. |
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Other Points: |
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Muscular strength is dependant on the size of
the muscle group. |
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Meaning:
the larger the muscle group, the more force it can generate and the
stronger it is. |
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Training Guidelines: |
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Can be improved by lifting weights, two to three
times per week, per muscle group. |
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Body weight exercises can also be done (push
ups, pull ups, dips). |
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Never work the same muscle groups two days in a
row. |
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Definition: the ability of a muscle to repeat
contractions against a less-than-maximal load. |
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Criteria: |
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Must involve contracting muscles many times. |
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Must involve some type of light resistance |
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Benefits of improving muscular endurance: |
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(same as muscular strength) |
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Increases metabolism. |
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Maintain good posture. |
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Reduce fatigue. |
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Prevent injuries. |
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Prevent back problems. |
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Benefits of improving muscular endurance: |
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Note on improving strength: training muscle endurance will only
improve strength in an un-trained person. |
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Examples: |
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Weight training moving a light weight with a
high number of repetitions. |
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Crunches/sit-ups. |
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Training Guidelines: |
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Same as for muscle strength. |
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Light weight training 2-3 times per week, per
muscle group. |
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Abdominal muscles may be trained up to 6 days
per week. |
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Cardiovascular endurance allows heart, lungs and
blood vessels to work longer and more efficiently. |
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Muscular endurance allows skeletal muscles to
work longer and more efficiently. |
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Definition:
A measure of a joint’s ability to move through a normal range of
motion. |
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Criteria: |
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Must involve muscles being stretched. |
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Benefits of stretching: |
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Increases range of motion |
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Improves circulation. |
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Feels good – relaxes you. |
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Old Benefits of stretching: |
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(Research shows these are no longer true) |
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Reduced risk of injury |
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Prevents and reduces muscle soreness |
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Increases speed |
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Improves athletic performance. |
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Improves body awareness. |
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In reality, stretch can/will: |
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Decrease muscular power. |
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Decrease speed. |
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Decrease athletic performance. |
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Increase injury rate. |
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Training Guidelines: |
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Old:
Stretching exercises should be done at least one time per day. |
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New: Do
not spend time stretching. |
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Definition:
the relative amounts of muscle, bone, and fat in the body. |
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Is divided into two categories: fat weight and lean body weight. |
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Is expressed in a percentage. |
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Example:
22% body fat. |
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Meaning: |
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A person weighing 100 with a body fat percentage
of 22% has 22 pounds of fat on their body, and 78 pounds of lean weight. |
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How it can be changed: |
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Aerobic exercise – burns calories (decreases fat
weight). |
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Weight training – increases the amount of muscle
(lean body mass) |
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Regular exercise also increases your metabolism,
so you burn more calories during the day. |
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Dangers of being obese: |
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(30 pounds overweight by US Gov.& BMI) |
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(BF% - 32% for females, 25% for males) |
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Increase risk of heart disease. |
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Increased risk of diabetes |
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Increased risk of hypertension. |
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Increased stress on the body’s joints. |
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More US statistics: |
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60% of Americans do not get enough physical
activity. |
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25% of Americans are not active at all. |
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Diabetes rate
for people 30-39 has increased by 70% |
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Since 1980, the percentage of overweight
children has doubled. |
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Minnesota statistics: |
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22.4% are obese in 2002 (up from 19.9% in 1999. |
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Rank: 25th
fattest state |
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West Virginia:
27.6% - 1st |
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Colorado:
16.5% - 50th |
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National Average: 22.2% |
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Minnesota statistics: |
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(StarTribune Poll – Dec 2003) |
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BMI:
Body Mass Index. |
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Compares Height & Weight. |
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26-29 is overweight. |
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30 & over is obese. |
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Problem:
Does not consider Body Comp. |
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While body composition is a component of health
related fitness, this is not a component that we will be assessing in our
classes. |
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Power = Strength X Speed |
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or |
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Power = Force X Distance |
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Time |
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How is it measured: |
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Vertical Jump |
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Shot Put |
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Olympic Lifts (snatch or clean) |
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By using force plates. |
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Principle of Specificity: |
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Specific exercises improve specific fitness
components in specific body parts. |
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Meaning:
stretching will improve flexibility, but not your cardiovascular
system; swimmers must train by
swimming and not by playing golf. |
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Principle of Overload: |
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Your body’s systems will become stronger and
function better if increased demands (overloads) are placed upon them. |
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Meaning:
you must increase your exercise (overload) over time if you want to
improve. |
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Principle of Progression: |
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You must increase the exercise (and overload)
gradually. |
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Threshold of Training: the minimum amount of overload necessary to improve fitness. |
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Target Ceiling:
the most overload that you can safely apply. Going over your target ceiling leads to
over-training. |
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Your training zone falls between your threshold
and your ceiling |
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KEY POINT: |
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These training principles must be applied in
order to improve your fitness levels. |
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Frequency – How often (how many |
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days per week). |
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Intensity – How hard (how much effort |
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you put into the exercise). |
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Time – How long (length of time spent |
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doing the exercise). |
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Type – What activity is it (the specific |
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exercise you are doing). |
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Bones:
make up our skeletal system,
provide a structure. |
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Muscle:
cause and create motion. |
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Joint:
where two bone come together, is where motion occurs. |
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Tendon:
attaches a muscle to a bone. |
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Ligament:
attaches one bone to another bone. |
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Now that you have all of the terminology, the
next step is Goal Setting. |
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Notes