HOPE

NORMAL HEART RATE – 60-100 BPS

Aerobic Activities - Performed with moderate intensity, a lot of repetitive movements
Benefits
Increases Maximal O2 Consumption
Improve cardiovascular function
Improve Cardio respiratory function
Increase of blood supply un muscles
lower heath rate and blood pressure with moderate exercise
Lover level of BP
Improves body composition
Increase in HDL (HIGH DENSITY LIPOPROTEIN)
improvement on glucose tolerance and reduction of insulin resistance
Decreases anxiety and stress
Muscle strengthening Exercise (Strength training)
Improves on muscle growth and strength, and affects hormone health positively. Done by
bearing weights or using bands for resistance.
Rep (Repetition) – one full movement form starting point
Set – group of repetitions
Benefits
increase muscle strength
strengthen tendons and ligaments
Improvement in range of motion of joints
Reduction of body fat, and increase in lean muscle mass
improve BP levels
Positive change in blood cholesterol
improvement in glucose tolerance
Gain strength, balance, and functional ability
Examples
Goblet squat
Dumbbell Row
Push-up
Bone Strengthening exercises – exercises that strengthens the bones
Energy systems

-The food that we eat is a source of energy

-CELLULAR RESPIRATION – our body takes in food and converts it to ADENOSINE TRIPHOSPHATE (ATP),
which supplies energy to muscle cells
-Creatine Phosphate (CP) – Stored in muscle cells, when broken down it releases a large amount of
energy

Anaerobic A-LACTIC (ATP-CP)

-dominant source of muscle energy for high intensity physical activities.
-Burst of 10 seconds or less.
-Does not produce Lactic acid
-Does not require oxygen
Anaerobic Lactic (GLYCOLYTIC)
-supplies energy for medium to high intensity physical activity
- last for ten seconds to two minutes
-Lactic acid is produced
-Does not require oxygen
Aerobic Energy system
-Provides energy for low intensity physical activity
-Last for 2 minutes to few hours
-Requires oxygen
-does not produce lactic acid

Aerobic Respiration
-release of energy from breakdown of glucose by combining it with oxygen in the living cells
-Does not produce energy quickly
-Very efficient way of producing energy, a molecule of glucose can provide 20x as much energy
-Occurs in normal day to day
Anaerobic respiration
-Release of a bit of energy very quickly
-From the incomplete breakdown of glucose in the absence of oxygen
-inefficient, it only produces 1/20 as much energy as aerobic respiration
-produces energy 3x faster than aerobic respiration
Oxygen Debt
-As the glucose can only be partly broken down in Anaerobic respiration, lactic acid is produced,
its build up causes acute fatigue and results in oxygen debt
Anaerobic Fitness
-Higher intensity training
-requires foundation of aerobic fitness
Aerobic training
-Strenuous, rhythmical and prolonged
-Between 60%-85% of maximum heart rate
Anaerobic training
-Very strenuous in short burst
-around 85% of maximum heart rate
-includes rest and recovery periods

Improving your health and well-being

Eating habits
Best practices
Balance is key
Portion control
Meal preparation
Misconceptions
Carbs are bad
Fat-free is healthier
Egg yolks are unhealthy
Benefits
Weight management
Mental health
Heart health
increased energy
Sleep management
Best Practices
Have a routine
Sleep environment
Avoid stimulus
Relaxation techniques
Bad sleeping habits
Irregular sleep pattern
Excessive screen time
Napping
Avoid long naps during the day

Creating a healthy lifestyle

Mindful eating
Quality sleep
Stress reduction
Health related fitness components
Aerobic Capacity/Aerobic Power
-Cardiovascular capacity
-increase levels allows more efficient participation and recovery from activity
Anaerobic Capacity/Anaerobic power
-Ability to produce energy quickly
-Maximal efforts to up to 10-60 seconds
-Include skills where acceleration and power are required
Muscular strength
-In conjunction with speed to create muscular power
Muscular endurance
-Related to tolerance of metabolic by-products
Flexibility
-range of movement within a joint
body composition
percentage of fat, muscle and bone
Healthy Body fat ranges
-5-18% males
12-25% females
Skill related Fitness components
Speed
-Get quickly between point A and B
Muscular Power
-Combination of strength and speed
-Creates a powerful and explosive effort
Agility
-Change speed with max speed and control
Combines speed, flexibility, and dynamin balance
Coordination
-Brain and muscles work together
-Series of movement that appear controlled and efficient
Balance
-Effective control desired movements
-Remian in state of equilibrium
Reaction time
-Speed you react to stimulus
Training principles
Specificity
-Replicating the requirements of sports to training
Intensity
-Matches use of energy systems
Duration and frequency
-Length and number of sessions
Progressive overload
-progressing existing training levels
-controlled using FITT
Variety
-Maintains motivation and intensity

Plateauing and detraining

-Diminishing returns
-Fitness increases but improvement slows
-Overload should be managed to avoid injury
-Reversibility/detraining
-loss of fitness when training stops
Aerobic lost in 2-4 weeks, anaerobic slower
-Maintenance
-fitness level easier to maintain once reached compared to when you started
-Individuality
-Responses to training vary from each person
Training methods
Continuous training
-Long, slow distance
-improves aerobic power, local muscular endurance, and tolerance of metabolic
products
Interval training.
-Intervals of work and rest.
Resistance/weight training.
-Isotonic
Free weight e.g., barbells
-Isometric
Fixed resistance in static position e.g., handstand, grip strength
-Isokinetic
Variable resistance (machine) through range of motions
Flexibility
-specific to each joint
-Full Range of Motion (ROM)
Plyometrics
-Skipping
-Increases muscular power by stretching and contracting quickly
Circuit
-Number of activity stations in sequence
-Trains wide variety of fitness components
-can have no equipment
Fartlek
-Change of intensity (effort of gradient) through continuous training
-works both aerobic and anaerobic systems
Speed
-Use ATP-CP system (<10secs duration)
-Focus on technique
-Require full recovery of 3-5 minutes
Swiss ball/Core strength
-Swiss ball
-Balance, flexibility, and core strength work
-core strength
-Focus on trunk muscles and position of lower back/pelvis
Self-testing activities for health related fitness
cardiovascular endurance
1-mile walk/run test
3 minutes step test
12-minute ren/walk test
Muscular strength
push up test
Sit up test
Plank test
Flexibility
Sit and reach test
Shoulder flexibility test
trunk rotation test