1 Principles of Fitness and Cardiorespiratory Endurance

So, how long, often and hard should I exercise?

2
3 Benets of Exercise
Who isnt exercising enough (60%!)?
Short and long term benets-but not willing to put in time!
Why have the rates of exercise actually gone done in recent years? Knowledge is not wisdom...
4 How much is enough?
Depends on your goals
If a high level of tness is the goal...
If a healthy level of tness is the goal...
10,000 steps a day/200 minutes a week total/150 min. moderate exercise
5 Five Health Related Components of Exercise
Cardiorespiratory endurance: The ability of the body to perform prolonged, large-muscle exercise in moderate-
to-high levels of intensity.
Muscular strength: The amount of force a muscle can produce with a single maximum e!ort
6 Five Components of Exercise, cont.
Muscular endurance: The ability of a muscle or group of muscles to remain contracted or to contract repeatedly
for a long period of time.
Flexibility: Ability to move a joint through its full range of motion
7 5 components of exercise, cont.
Body composition: The relative proportion of fat-free mass (muscle, bone, water) and fat in the body.
8 Five components, cont.
Di!erence between health related and skill related components
9 Which component is the most important?
Cardiorespiratory endurance!
We can survive with a reduced amount of muscular strength and endurance and higher fat levels, but an e"cient
cardiovascular system is a must for healthy living
10 Cardiorespiratory endurance
10 Cardiorespiratory endurance
Higher maximal oxygen update (VO2MAX)
Highest rate of oxygen consumption an individual is capable of during maximum physical e!ort
Amount of oxygen demand changes depending on the amount of work being done
E"cient system delivering oxygen rich blood to the organs and muscles
Best substitute for lab testing of maximal oxygen uptake is a maximal cardiovascular test such as the 12 min.
run
11 Result of good cardiorespiratory endurance?
Decrease in resting heart rate and increase in stroke volume, which yields huge benets!
12 General Training principles
Mode: type of exercise chosen
Want to dance and burn?
13 General Training Principles
Specicity: nd exercises specically for goal
Be like Harold!
14 General Training Principles
Progressive overload: body adapts to greater and greater demands
Reversibility: lose 50% within 2 months after stopping exercise
15 FIT: Frequency, Intensity, Time
Frequency: 3-5x per week
Intensity: Target heart rate
-Maximum heart rate (220 -age) or (220-19=201)
-Range should be between 65%-90% of MHR
201 X .65=131 bpm
201 X .90%=181 bpm
Time (duration): 20-60 min.
Intensity determines duration!!!
16
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Rattlesnake
Romero
Rattlesnake
Romero
Inspiration Point
Jesusita
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18 Integrity is...
Proverbs 16:8: It is better to be poor and godly than rich and dishonest (Living Bible)
Discerning what is right and wrong and acting on what you have discerned, even at personal cost (Carter 7).
A person of integrity is willing to bear the consequences of her convictions, even when this is di"cult...when the
consequences are unpleasant (Lynne McFall, philosopher).
19 Fitness Logs/Run
I am exible with you on weekly logs/workouts
In return, I expect a high level of integrity on your part
The alternative is to design a course with in-class exercise
20 Images
http://healthypr.les.wordpress.com/2007/03/doctor.jpg
http://www.thehayesway.com/NRCFiles/image/health%20and%20tness.JPG
http://3.bp.blogspot.com/-UU8xxg3RolM/UUBwUdllJ8I/AAAAAAAADh0/ZUR3J9-0AqU/s320/
health_tness_exercise.jpg
http://4.bp.blogspot.com/-U6ZzoMD4By0/T3oJcbD0K-I/AAAAAAAAAQ4/QsYk0kFsLWY/s320/Kid+OHP.jpg
http://3.bp.blogspot.com/_JmpkIMgnzIE/SjlP0dFqo-I/AAAAAAAAgOU/vUYpUycyo78/s400/Bizarre%2Band
%2BWeird%2BPeople%2B1.jpg
http://xaxor.com/wp-content/uploads/2012/10/Etremely-exible-people8.jpg
http://wrightsville.com/runner_on_beach.jpg
http://img.medicalexpo.com/images_me/photo-g/body-composition-analyzer-air-displacement-
plethysmography-68117-3038513.jpg