Getting In Shape (GIS)
Getting in shape means different things to different people. For one person, it might mean the ability to run 5 miles. For another, it might mean the ability to lift 150 pounds or to do the splits. However, fitness is not limited to a physical skill here or there. Fitness encompasses your whole body and has five components, or parts:
1. Cardiorespiratory Endurance
2. Muscular Strength
3. Muscular Endurance
4. Flexibility
5. Body Composition
Fitness means maintaining healthy levels for each component. When all Five Components of Fitness are healthy, it helps you live an active and productive life.
2. Muscular Strength
3. Muscular Endurance
4. Flexibility
5. Body Composition
Fitness means maintaining healthy levels for each component. When all Five Components of Fitness are healthy, it helps you live an active and productive life.
THE FITT FORMULA
F – Frequency is how often you will perform physical activity
I – Intensity is how hard you will perform physical activities
T – Time is how long you will perform physical activities
T – Type is the kind of physical activities you will perform to develop a fitness component or obtain a specific benefit
FOUR TYPES OF EXSERCISE
· AEROBIC EXERCISE - is one in which large amounts of oxygen are required continually for an extended period of time. Aerobic exercise are vigorous, continually, and rhythmic. Improves cardiorespiratory endurance.
· ANAEROBIC EXERCISE – is one in which the body’s demand for oxygen is greater than what is available during exertion. Improves muscular strength and endurance.
· ISOMETRIC EXERCISE – is one in which muscles tightened for five to eight seconds and there is no body movement. Pressing the palms of hands together.
· ISOTONIC EXERCISE – is one in which a muscle moves a moderate amount of weight eight to fifteen times through total range of motion. Improves muscle strength and endurance.
Why Stretch?
Why Stretch?
- Muscles do one thing, and one thing only: contract. That is how they work. All muscles cross over at least one joint, (sometimes two) and the action of contracting a muscle causes that joint to move. Here's a good example: Your quadriceps (thigh) muscle originates from the front of your hip (the anterior superior iliac spine, for the technically curious). It crosses over your knee joint, and inserts (as a tendon, since tendons are how muscles attach to bone), to your shin bone (tibia). The action of contracting your quadriceps muscle moves your lower leg forward.
- Muscles are the motors of your body. All action is due to their contraction. They can do more work if they have greater contractile strength. Contractile strength is greater when the muscles are stretched out. In other words, the longer the muscle, the more work it can do when acting on a joint.
- Stretching allows greater extension of a joint when moving. For example, if you are a runner, when you stretch out prior to running, your stride will be longer. If the stride remains the same length, then the involved muscles will be doing less work.
- Stretching helps prevent injuries. The more flexible a person is, the less the likelihood of a torn or sprained muscle. Over time, proper stretching strengthens both ligaments and tendons. Ligaments attach bone to bone, tendons attach muscles to bone.
- Stretching promotes faster recovery, since stretching the muscles helps to move toxins and waste products of muscular exertion out of the muscles.
- Stretching relaxes your body. Relaxing your body allows you to experience less intense negative emotional states.
- Muscles that are tight waste energy. Stretching allows you to become aware of areas in your body that are held with undue tension.
- Stretching feels GOOD!!! Anyone, at any age, can stretch. It does not matter where your flexibility level is when you begin, as long as you work at it you will improve.
TYPES OF STRECHES
STATIC STRETCHING
Static stretching means a stretch is held in a challenging but comfortable position for a period of time, usually somewhere between 30 to 60 seconds. Static stretching is the most common form of stretching found in general fitness and is considered safe and effective for improving overall flexibility. However, many experts consider static stretching much less beneficial than dynamic stretching for improving range of motion for functional movement, including sports and activities for daily living.
Static stretching means a stretch is held in a challenging but comfortable position for a period of time, usually somewhere between 30 to 60 seconds. Static stretching is the most common form of stretching found in general fitness and is considered safe and effective for improving overall flexibility. However, many experts consider static stretching much less beneficial than dynamic stretching for improving range of motion for functional movement, including sports and activities for daily living.
DYNAMIC STRETCHING
Dynamic stretching means a stretch is performed by moving through a challenging but comfortable range of motion repeatedly, usually 10 to 12 times. Although dynamic stretching requires more thoughtful coordination than static stretching (because of the movement involved), it is gaining favor among athletes, coaches, trainers, and physical therapists because of its apparent benefits in improving functional range of motion and mobility in sports and activities for daily living.
Note that dynamic stretching should not be confused with old-fashioned ballistic stretching (remember the bouncing toe touches from PE classes?). Dynamic stretching is controlled, smooth, and deliberate, whereas ballistic stretching is uncontrolled, erratic, and jerky. Although there are unique benefits to ballistic stretches, they should be done only under the supervision of a professional because, for most people, the risks of ballistic stretching far outweigh the benefits.
Dynamic stretching means a stretch is performed by moving through a challenging but comfortable range of motion repeatedly, usually 10 to 12 times. Although dynamic stretching requires more thoughtful coordination than static stretching (because of the movement involved), it is gaining favor among athletes, coaches, trainers, and physical therapists because of its apparent benefits in improving functional range of motion and mobility in sports and activities for daily living.
Note that dynamic stretching should not be confused with old-fashioned ballistic stretching (remember the bouncing toe touches from PE classes?). Dynamic stretching is controlled, smooth, and deliberate, whereas ballistic stretching is uncontrolled, erratic, and jerky. Although there are unique benefits to ballistic stretches, they should be done only under the supervision of a professional because, for most people, the risks of ballistic stretching far outweigh the benefits.
PASSIVE STRETCHING
Passive stretching means you're using some sort of outside assistance to help you achieve a stretch. This assistance could be your body weight, a strap, leverage, gravity, another person, or a stretching device. With passive stretching, you relax the muscle you're trying to stretch and rely on the external force to hold you in place. You don't usually have to work very hard to do a passive stretch, but there is always the risk that the external force will be stronger than you are flexible, which could cause injury.
Passive stretching means you're using some sort of outside assistance to help you achieve a stretch. This assistance could be your body weight, a strap, leverage, gravity, another person, or a stretching device. With passive stretching, you relax the muscle you're trying to stretch and rely on the external force to hold you in place. You don't usually have to work very hard to do a passive stretch, but there is always the risk that the external force will be stronger than you are flexible, which could cause injury.
ACTIVE STRETCHING
Active stretching means you're stretching a muscle by actively contracting the muscle in opposition to the one you're stretching. You do not use your body weight, a strap, leverage, gravity, another person, or a stretching device. With active stretching, you relax the muscle you're trying to stretch and rely on the opposing muscle to initiate the stretch. Active stretching can be challenging because of the muscular force required to generate the stretch but is generally considered lower risk because you are controlling the stretch force with your own strength rather than an external force.
Active stretching means you're stretching a muscle by actively contracting the muscle in opposition to the one you're stretching. You do not use your body weight, a strap, leverage, gravity, another person, or a stretching device. With active stretching, you relax the muscle you're trying to stretch and rely on the opposing muscle to initiate the stretch. Active stretching can be challenging because of the muscular force required to generate the stretch but is generally considered lower risk because you are controlling the stretch force with your own strength rather than an external force.
You might hear or read about other techniques and terms used in stretching (especially by coaches and athletes), such as proprioceptive neuromuscular facilitation (PNF) stretching or active isolated stretching. These techniques are all simply variations of these four types of stretches.
Most of the stretches you see and do are likely static-passive stretches. Static-passive stretches are the most common stretches and the easiest to perform. If executed with good technique, these stretches are effective in improving flexibility and range of motion.
However, most experts now agree that although static-passive stretches have many benefits, it's best to do more dynamic-activestretches. Because dynamic-active stretches require you to use and build your own strength while moving through the stretch, they are more helpful for improving functional movements used in everyday life and in sports. In addition, because dynamic-active stretches are movement oriented, these stretches can help generate heat, which can make the muscles more pliable. Finally, evidence suggests that because dynamic-active stretches require muscle activation and contraction, the muscles being stretched are triggered to relax even more than they might during a static-passive stretch, thereby reducing the risk of injury while increasing the functional benefit.
This does not mean you should avoid or minimize static-passive stretching. Just be aware that there appear to be quite a few advantages and benefits to dynamic-active stretching and that you should include these types of stretches as often as is comfortably and conveniently possible for you.
Skill-Related Fitness
AGILITY - ability to rapidly change the position of the body
BALANCE - ability to keep from falling when a person is in a still position or moving
COORDINATION - ability to use the senses together with body parts during movement
REACTION TIME- time it takes a person to move after they hear, see, feel or touch a stimulus
SPEED - ability to move quickly
POWER -ability to combine strength and speed
BALANCE - ability to keep from falling when a person is in a still position or moving
COORDINATION - ability to use the senses together with body parts during movement
REACTION TIME- time it takes a person to move after they hear, see, feel or touch a stimulus
SPEED - ability to move quickly
POWER -ability to combine strength and speed
5 Components of Health-Related Fitness
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1.CARDIORESPIRATORY ENDURANCE-is the ability of the circulatory and respiratory systems to supply oxygen during sustained physical activity.
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2.MUSCULAR STRENGTH-is the maximum amount of force a muscle can produce in a single effort.
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3.MUSCULAR ENDURANCE-is the ability of the muscle to continue to perform without fatigue.
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4.FLEXIBILTY-is the ability to bend and move the joints through the full range of motion.
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5.HEALTHFUL BODY COMPOSITION-is a high ratio of lean tissue to fat tissue in the body. |
CARDIOVASCULAR CONDITIONING
Benefits of Cardiovascular Conditioning :
Increase metabolism, decreases body fat, decrease coronary risks, reduces blood pressure, reduction in glucose-stimulated insulin secretion, increases HDL (good cholesterol), decreases total cholesterol, decreases symptoms of anxiety, tension, and depression
Increase metabolism, decreases body fat, decrease coronary risks, reduces blood pressure, reduction in glucose-stimulated insulin secretion, increases HDL (good cholesterol), decreases total cholesterol, decreases symptoms of anxiety, tension, and depression
Cardiorespiratory Endurance
(Kar dee oh res pir uh tor ee Ihn du rihns)
Cardiorespiratory endurance is the ability of the heart, blood, blood vessels and lungs to supply enough oxygen and necessary fuel to the muscles during long periods of physical activity. “Cardio” refers to the heart and “Respiratory” refers to breathing. The word “Endurance” means being able to keep going even when it is hard. Therefore, cardiorespiratory endurance means your heart and lungs can supply oxygen to your muscles even when you are exercising hard for a long time.
How to Improve Your Cardiorespiratory Endurance Since your heart and lungs are muscles, certain exercises build their ability to work harder and longer. The best kind of cardiorespiratory endurance training is aerobic (ae ro bihk) activity such as running, skating, swimming, and vigorous walking and dancing. “Aero” means air and “obic” comes from “bios,” which means life. Aerobic (air life) activities force your body to use a large amount of oxygen for a long period.
Cardio Endurance and your Health
Your heart and lungs become more efficient at filling your blood with oxygen and circulating your blood throughout your body. This efficiency reduces many of the effects caused by risk factors such as smoking, obesity, drug and alcohol abuse, heredity and age. These risk factors are associated with heart disease, type II diabetes, heart attacks and strokes.
How to Improve Your Cardiorespiratory Endurance Since your heart and lungs are muscles, certain exercises build their ability to work harder and longer. The best kind of cardiorespiratory endurance training is aerobic (ae ro bihk) activity such as running, skating, swimming, and vigorous walking and dancing. “Aero” means air and “obic” comes from “bios,” which means life. Aerobic (air life) activities force your body to use a large amount of oxygen for a long period.
Cardio Endurance and your Health
Your heart and lungs become more efficient at filling your blood with oxygen and circulating your blood throughout your body. This efficiency reduces many of the effects caused by risk factors such as smoking, obesity, drug and alcohol abuse, heredity and age. These risk factors are associated with heart disease, type II diabetes, heart attacks and strokes.
GUIDELINES FOR DETERMINING YOUR EXERCISE LEVEL:
Exercise in your “training heart rate zone” (70-85% of maximum heart rate).
Frequency of workouts should be 3-5 times per week.
Duration of workouts should be between 20-60 minutes.
Remember that workouts are relative to your ability.
Not all people can successfully complete 20 minutes of sustained pace exercise. Start gradually and increase duration slowly.
Exercise in your “training heart rate zone” (70-85% of maximum heart rate).
Frequency of workouts should be 3-5 times per week.
Duration of workouts should be between 20-60 minutes.
Remember that workouts are relative to your ability.
Not all people can successfully complete 20 minutes of sustained pace exercise. Start gradually and increase duration slowly.
MAXIMUM HEART RATE:
220 - your age = maximal heart rate.
The number 220 is a constant or index number representing the heart’s anatomical and physiological limits. Age is subtracted because after age 25 the maximal heart rate starts to decline progressively at an estimated 1 beat per year.TRAINING HEART RATE:Maximal heart rate x .70 = } target heart rate range Maximal heart rate x .85 = }These two numbers represent the target heart range. When participants perform aerobic activities, they should strive to maintain their hearts rates within this range. It represents a pace that is sufficient for achieving cardio respiratory training benefits that can be reasonably maintained. The lower end of the range is a safe goal for beginners, but more advanced participants should workout at the upper end of the ranges.
220 - your age = maximal heart rate.
The number 220 is a constant or index number representing the heart’s anatomical and physiological limits. Age is subtracted because after age 25 the maximal heart rate starts to decline progressively at an estimated 1 beat per year.TRAINING HEART RATE:Maximal heart rate x .70 = } target heart rate range Maximal heart rate x .85 = }These two numbers represent the target heart range. When participants perform aerobic activities, they should strive to maintain their hearts rates within this range. It represents a pace that is sufficient for achieving cardio respiratory training benefits that can be reasonably maintained. The lower end of the range is a safe goal for beginners, but more advanced participants should workout at the upper end of the ranges.
AGE MAXIMUM PULSE RATE TARGET PULSE RATE
14 206 144-175
15 205 143-174
16 204 142-173
17 203 141-172
18 202 140-171
Physical Activity In Your Daily Life
At Home
What are the advantages of working out at home? It's convenient, comfortable and safe. It allows your children to see you being active, which sets a good example for them. You can combine exercise with other activities, such as watching TV. If you buy exercise equipment, it's a one-time expense and can be used by other members of the family. It's easy to have short bouts of activity in several times a day.
What are the advantages of working out at home? It's convenient, comfortable and safe. It allows your children to see you being active, which sets a good example for them. You can combine exercise with other activities, such as watching TV. If you buy exercise equipment, it's a one-time expense and can be used by other members of the family. It's easy to have short bouts of activity in several times a day.
- Do housework yourself instead of hiring someone else to do it.
- Work in the garden or mow the grass. Using a riding mower doesn't count! Rake leaves, prune, dig and pick up trash.
- Go out for a short walk before breakfast, after dinner or both! Start with 5-10 minutes and work up to 30 minutes.
- Walk or bike to the corner store instead of driving.
- When walking, pick up the pace from leisurely to brisk. Choose a hilly route. When watching TV, sit up instead of lying on the sofa. Better yet, spend a few minutes pedaling on your stationary bicycle while watching TV. Throw away your video remote control. Instead of asking someone to bring you a drink, get up off the couch and get it yourself.
- Stand up while talking on the telephone.
- Walk the dog.
Park farther away at the shopping mall and walk the extra distance. Wear your walking shoes and sneak in an extra lap or two around the mall. - Stretch to reach items in high places and squat or bend to look at items at floor level.
- Keep exercise equipment repaired and use it!
At Work
Most of us have sedentary jobs. Work takes up a significant part of the day. What can you do to increase your physical activity during the work day?
- Brainstorm project ideas with a co-worker while taking a walk.
- Stand while talking on the telephone.
- Walk down the hall to speak with someone rather than using the telephone.
- Take the stairs instead of the elevator. Or get off a few floors early and take the stairs the rest of the way.
- Walk while waiting for the plane at the airport.
- Stay at hotels with fitness centers or swimming pools and use them while on business trips.
- Take along a jump rope in your suitcase when you travel. Jump and do calisthenics in your hotel room.
- Participate in or start a recreation league at your company.
- Form a sports team to raise money for charity events.
- Join a fitness center or Y near your work. Work out before or after work to avoid rush-hour traffic, or drop by for a noon workout.
- Schedule exercise time on your business calendar and treat it as any other important appointment.
- Get off the bus a few blocks early and walk the rest of the way to work or home.
- Walk around your building for a break during the work day or during lunch.
Play and recreation are important for good health. Look for opportunities to be active and have fun at the same time.
- Plan family outings and vacations that include physical activity (hiking, backpacking, swimming, etc.)
- See the sights in new cities by walking, jogging or bicycling.
- Make a date with a friend to enjoy your favorite physical activities. Do them regularly.
- Play your favorite music while exercising, something that motivates you.
- Dance with someone or by yourself. Take dancing lessons. Hit the dance floor on fast numbers instead of slow ones.
- Join a recreational club that emphasizes physical activity.
- At the beach, sit and watch the waves instead of lying flat. Better yet, get up and walk, run or fly a kite.
- When golfing, walk instead of using a cart.
- Play singles tennis or racquetball instead of doubles.
- At a picnic, join in on badminton instead of croquet.
- At the lake, rent a rowboat instead of a canoe.