- Weight Loss
- Social Affiliation
- Physical Appearance
- Competition
- Health Benefits
- Stress Relief
Factors in Choosing Workouts
- Time of Day
- Choose the most convenient time of day
- Available Facilities
- Fitness Center
- Home
- Outdoors
- Mode of Workout
- Enjoyable activities
- Conducive to goals
- Social Setting
- With a partner
- In a group
- Alone
Components of Health Related Physical Fitness
- Body Composition
- Refers to the proportion of body fat to lean body tissue
- % Fat vs. total body weight
- total body weight. = bone, muscle, fat
- fat weight = % of wt. contributed to fat tissue
- Male vs. female - % fat recommendation
- Flexibility
- Extent and range of motion around a joint
- Injury prevention
- Static stretching
- Strength and Endurance
- Strength- amount of force exerted by a group of muscles
- Endurance- ability to maintain a contraction over a period of time
- Cardiorespiratory Fitness
- Body's ability to consume and process O2
- Aerobic activities
- Components of a workout
- Frequency - 3-5 days/wk
- <3 days less improvement in VO2 max
- >5 days subject to injury
- Intensity- 60-80% VO2 max
- Duration - goal 20-30 min continuous activity
- Frequency - 3-5 days/wk
- Elements of a Cardiovascular Program:
- Warm-up 5-10 min
- Conditioning 20-60 min
- Cool-down 5-10 min
Principles of Training
- Specificity
- Specific activities elicit specific adaptations creating specific training effects
- Reversibility
- If training ceases, strength and endurance diminishes
- Progression
- Gradual increase in "work" over a period of training
- Overload
- Strength and endurance will increase only if muscles and the cardiovascular system are systematically subjected to workloads greater than those to which they are accustomed
Workout Gear
- Shoes
- Qualities
- Shock absorption
- Cushion
- Support
- Function
- Cross training
- Running
- Walking
- Aerobic
- Court
- Qualities
- Undergarments
- Male
- Athletic supporter
- Minimize movement
- Support
- Athletic supporter
- Women
- Sports top
- Minimize movement
- Support tissue
- Cooper's ligaments
- Sports top
- Male
- Clothing
- Warm weather
- Thin, light
- Loose fitting
- Porous
- Allow for heat evaporation
- Cold weather
- Layers
- Gortex
- water proof
- heat escapes
- Head, hand protection
- Warm weather