Cardiovascular Risk Factors: Cardiovascular Risk Factors

Cardiovascular Risk Factors:

• Cardiovascular Risk Factors:

• Heart disease is the leading cause of death in the United States.
• The U.S. is ranked among the top 3 in the world for overweight/fat individuals.
• There are over 1 million heart attacks each year.

Youth participation in physical education classes on a daily basis was very limited (31%).

• Youth participation in physical education classes on a daily basis was very limited (31%).

• Only 47% of youth were physically active for at least 60 minutes per day on five or more of the past seven days.

Michigan has the 10th highest prevalence of obesity in the United States.

• Michigan has the 10th highest prevalence of obesity in the United States.

• In 2009, three out of every ten adults in Michigan were obese, while approximately 35% of adults were overweight.

• In 2018, Michigan is expected to spend $12.5 billion on obesity related health care costs if rates continue to increase at their current levels.

Bad habits such as:

• Bad habits such as:

• Physical Inactivity
• Video games, TV, Computers & Technology.
• Fatty & Sugary Foods.
• Enormous Food portions.

Turn us into a out of shape, lazy, over fat, unhealthy individual.

• Turn us into a out of shape, lazy, over fat, unhealthy individual.

• Which can lead to: heart disease, heart attacks & type II diabetes.

Endomorph:

• Endomorph:

• Big boned, soft, round body. High percent of body fat.
• Very hard to lose weight/fat.

Mesomorph

• Mesomorph

• V or Square shaped body. Muscular characteristics. Low percent of body fat.
• Easy to gain or lose weight.

Ectomorph:

• Ectomorph:

• -Small frame,

• thin muscles,

• low percent of body fat.

• -Hard to gain weight.

We know that all of these unhealthy habits and negative effects are reversible with a lifestyle change.

• We know that all of these unhealthy habits and negative effects are reversible with a lifestyle change.

• We must keep in mind though, that most people cannot change overnight.

• You must make a plan to gradually change & set realistic goals while having support to help motivate you.

SMART Goal:

• SMART Goal:

• Specific
• Measurable
• Attainable
• Realistic
• Time Bound

SMART Goal:

• SMART Goal:

• Specific
• Measurable
• Attainable
• Realistic
• Time Bound

SMART Goal:

• SMART Goal:

• Specific
• Measurable
• Attainable
• Realistic
• Time Bound

Long Term Goal:

• Long Term Goal:

• Short Term Goal #1
• Mini Goal
• Mini Goal
• Short Term Goal #2
• Mini Goal
• Mini Goal
• Short Term Goal #3
• Mini Goal
• Mini Goal

Ectomorph’s must make sure that they increase their calorie intake as well as include a strength training routine to see an increase in muscle mass and body weight.

• Ectomorph’s must make sure that they increase their calorie intake as well as include a strength training routine to see an increase in muscle mass and body weight.

• Endomorph’s must make sure they watch their calorie intake as well as get plenty of Aerobic Exercise & always incorporate a strength training routine.

1. What is the leading cause of death in the U.S.?

• 1. What is the leading cause of death in the U.S.?

• -Heart Disease

• 2. What factors contribute to this?

• -Fatty/Sugary Processed Foods, Technology, Food Portions

• 3. What are the 3 body types

• -Endomorph, Mesomorph, & Ectomorph

• 4. Describe these three body types.

“Childhood Obesity- Story of Breanna Bond”

• “Childhood Obesity- Story of Breanna Bond”

Identify time for physical activity.

• Identify time for physical activity.

• Multitask: Incorporate physical activity with daily tasks.

• *What are some multitasking activities that involve physical activity?

Explain interest to family and friends. Tell them of your desire, and ask for support.

• Explain interest to family and friends. Tell them of your desire, and ask for support.

• Invite friends and family to exercise with you.

• Plan social activities involving exercise.

Wear loose, comfortable clothing.

• Wear loose, comfortable clothing.

• Exercise with supportive people.

• Exercise in private first.

Schedule activity during energetic times in the day or week.

• Schedule activity during energetic times in the day or week.

• Give exercise a chance.

• Exercise can give you more energy.

Invite someone to exercise with you.

• Invite someone to exercise with you.

• Join a class or group.

• Find fun activities like…

Schedule activity

• Schedule activity

• Make an “Appointment”

• Find a job that requires physical work.

Find an activity you feel confident and safe doing.

• Find an activity you feel confident and safe doing.

• Minimal skill.

• Join a supervised gym or class.

• Protective gear and equipment.

No new skill.

• No new skill.

• Find someone to teach you new skills.

• Take a class to teach you new skills.

• Find outside resources research it.

• Read Magazines, Internet Exploring

Exercise while you watch TV.

• Exercise while you watch TV.

• During Commercials or Breaks.

• Exercise First then watch TV.

• Set Limits of sitting down activities
• Use sitting down activities as a reward for exercising.

The best way to change your body is to make a plan for _________ change and set _______ goals.

• The best way to change your body is to make a plan for _________ change and set _______ goals.

• -Gradual/Realistic

• What is the #1 barrier to exercise/activity?

• -Lack of Time

• How do you overcome this?

• What are some other barriers to fitness?

Complete the survey.

• Complete the survey.

• Indicate which ones are Barriers that you need to overcome. (Any Barrier with a score of 5 or above is one you need to focus on).

• Finally, write a 1-2 sentence response for each Barrier stating a plan to overcome it.

“Exercise is Medicine:

• “Exercise is Medicine:

• Aerobic Exercise”

Aerobic Exercise

• Aerobic Exercise

• http://www.youtube.com/watch?v=GEvJlmpZCoM

Muscular Strength

• Muscular Strength

• http://www.youtube.com/watch?v=pi8PU2g9gbE

Flexibility

• Flexibility

• http://www.youtube.com/watch?v=1E-gN5gD5pk

Body Composition (Body Fat %)

• Body Composition (Body Fat %)

• http://www.youtube.com/watch?v=5rVZFJtV4u8

To create an effective exercise routine you must then include the elements of:

• To create an effective exercise routine you must then include the elements of:

• Frequency
• Intensity
• Time
• Type

Frequency:

• Frequency:

• Refers to the number of times per week an individual engages in exercise.

Exercise must be performed on a regular basis to be beneficial and effective.

• Exercise must be performed on a regular basis to be beneficial and effective.

• That means you cannot just workout once and expect results……

• CONSISTENCY is the key to fitness!

Intensity:

• Intensity:

• Refers to how hard a person is working as they exercise.

Aerobic Exercise Intensity:

• Aerobic Exercise Intensity:

• Heart Rate, Distance, Speed

• Strength Training Intensity:

• Weight, Reps, Sets, Failure, Tempo

• Flexibility:

• Count & Range of Motion of Stretch

Time: Refers to the length of the exercise session.

• Time: Refers to the length of the exercise session.

1. What are the 5 components of fitness?

• 1. What are the 5 components of fitness?

• -Aerobic/Anaerobic, Muscular Strength, Endurance, Flexibility, & Body Comp

• What does each letter of the F I T acronym stand for?

• -Frequency-Intensity-Time

• What are the 3 body types?

• -Endomorph-Mesomorph-Ectomorph

• When looking to make a change in your body, you must set __________ goals

• -Realistic

The Principle of Warm-up:

• The Principle of Warm-up:

• A. Increases Body Temperature
• B. Increasing Blood Flow & Lubrication to the joint.
• C. Prepares muscles, tendons, and ligaments for stressful activity.

#1-Prevents Injury

• #1-Prevents Injury

• #2-Improves performance

Warm-up consists of low intensity, total body movements for 3-5 minutes.

• Warm-up consists of low intensity, total body movements for 3-5 minutes.

• (Stretching is not Warming Up!!!)
• Rubber Band Example

• When preparing for strength training, an individual should perform 1-2 warm-up sets (at 50% 1RM) at the beginning of their first exercise.

• It is not necessary to perform warm-up sets from that point forward.

The Principle of Cool-down:

• The Principle of Cool-down:

• Cool-down is essential for those activities that are strenuous and long.
• Cool-down can enhance recovery by helping circulate lactic acid (waste products) into the blood system.
• Stretching is a good Cool Down, it also helps to improve flexibility.

Stretching Can Be:

• Stretching Can Be:

• Static or Band
• Partner Assisted
• All Stretches should be held between 15-30 Seconds.
• You should stretch to the point of discomfort not pain.

When static stretching you should hold the stretch for ___ seconds.

• When static stretching you should hold the stretch for ___ seconds.

• -15 to 30 seconds

• The purpose of the warm-up is to:

• -improve performance & prevent injury

• What returns the body to its normal state and helps prevent soreness?

• -cool-down

• An individual with a V-shape & low % bodyfat is a/an

• -Mesomorph

• How hard you work out is called:

• -Intensity

• You should hold a stretch to point not pain:

• -Discomfort

The word "aerobic" is derived from the Greek phrase "with oxygen”.

• The word "aerobic" is derived from the Greek phrase "with oxygen”.

• Aerobic activities require the large muscles in your body to move continuously and force you to breathe faster and use large amounts of oxygen.

• Aerobic Exercise trains the heart and uses oxygen.

Walking

• Walking

• Jogging

• Running

• Jump Roping

• Cycling

• Swimming

• Dancing

• Roller Blade/Skating

Treadmill

• Treadmill

• Precor Fitness Machine

• Eliptical Fitness Machine

• Cross Trainer Fitness

• Exercise Bike

Tae Bo

• Tae Bo

• Aerobic Dance

• Step Aerobics

• Water Aerobics

• Spinning

• Kick Boxing

• P90X

• Insanity

Aerobic Exercise is the best way to keep your Heart Strong and it may also help you shed unwanted Body Fat!!

• Aerobic Exercise is the best way to keep your Heart Strong and it may also help you shed unwanted Body Fat!!

1. Frequency: 2-3 times per week; progressively increase frequency.

• 1. Frequency: 2-3 times per week; progressively increase frequency.

• 2. Intensity: Low (50% Max H.R); progressively build to greater intensity levels.

• 3. Time: A minimum of 20 min; progressively increase exercise time period.

1. Frequency: 4-5 times per week.

• 1. Frequency: 4-5 times per week.

• 2. Intensity: High

• (65-85% Max Heart Rate)

• 3. Time: 45 minutes or more.

Aerobic

• Aerobic

• Using a lot of Oxygen.

• Example: Running for 3 miles.

• Anaerobic

• Using the chemicals ATP & Glucose (Sugar) in your body.

• Example: Running a 40 yard Sprint!!!

TARGET HEART RATE LAB

• TARGET HEART RATE LAB

• -Finding your Training Heart Rate

Definition of Strength:

• Definition of Strength:

• The acquired ability to move a weight or resistance for a certain amount of time, distance and/or repetition.
• This results in gains of strength & muscle size.

Breaking the Myth!!!

• Breaking the Myth!!!

• Strength Training is for Females.
• A Female that strength trains will not get big.
• Instead she will lose body fat and increase lean muscle.

Strength Training is for everyone.

• Strength Training is for everyone.

• Children-bodyweight only
• Post-Puberty Teens
• Females
• Pregnant-moderate intensity
• Elderly

Decrease of Injury

• Decrease of Injury
• Lower Back Problems
• Improved Athletic Performance
• Strength, Power, Endurance
• Increase in Bone Density
• Helps Prevent Osteoporosis

Higher Resting Metabolism

• Higher Resting Metabolism

• Your Body Burns More Calories (Fat) While You Rest.

• Improves Focus

• May result in better grades

• Increased Self-Confidence

In order to create a successful strength training routine, a person must know the basic muscle groups and how they work.

• In order to create a successful strength training routine, a person must know the basic muscle groups and how they work.

Isotonic- Contraction of the muscle with movement of the joints.

• Isotonic- Contraction of the muscle with movement of the joints.

• Example- Squat

• Isometric- Contraction of the muscle without movement of the joints.

• Example- Wall Sit

Muscular Strength

• Muscular Strength

• A person will increase their strength to push or pull a resistance as well as increase their muscle size.
• Rep Range: 6-12 reps

A Repetition is Pushing and/or Pulling a resistance.

• A Repetition is Pushing and/or Pulling a resistance.

• 1 Positive Phase + 1 Negative Phase= 1 Repetition.

• Positive Phase- the muscle that is being trained shortens. (Concentric) or the weight is being lifted.

• Negative Phase- the muscle that is being trained lengthens. (Eccentric) or the weight is being lowered.

• Demonstration

What is the difference between isotonic and isometric contractions?

• What is the difference between isotonic and isometric contractions?

• What is the difference between muscular strength and muscular endurance?

• What is the difference between anaerobic and aerobic?

• Describe the perfect repetition.

• What are the 5 components of fitness?

• Explain the F I T principle of program design.

Overload: Taking the muscle where it has never been. Recruiting more muscle fiber to move greater resistance or more repetitions than the previous workout.

• Overload: Taking the muscle where it has never been. Recruiting more muscle fiber to move greater resistance or more repetitions than the previous workout.

• The story of Milo & his Bull Calf.

Progression: Overload over time.

• Progression: Overload over time.

• Example- Once you reach 10-12 repetitions you should increase your weight.

• Week 1: Leg Press- 100 lbs X 10 reps.

• Week 2: Leg Press- 100 lbs X 11 reps.

• Week 3: Leg Press- 100 lbs X 12 reps.

• Week 4: Leg Press- 110 lbs X 9 reps.

• Week 5: Leg Press- 110 lbs X 10 reps.

Adaptation: The body will become accustomed to your program (it will do anything you train it to do!)

• Adaptation: The body will become accustomed to your program (it will do anything you train it to do!)

• Once it is accustomed, it stops growing.
• You must “shock” or vary your program every 4 to 6 weeks.

Overtraining: excessive frequency, volume, or intensity of training, resulting in fatigue (which is due also to a lack of proper rest and recovery).

• Overtraining: excessive frequency, volume, or intensity of training, resulting in fatigue (which is due also to a lack of proper rest and recovery).

• Example-

• Strength Training the same muscle groups two days in a row.

Overtraining Signs and symptoms include:

• Overtraining Signs and symptoms include:

• Failure to adapt or make improvements

• Increased number of injuries

• Increased resting heart rate

• Muscle soreness beyond 48 hours

• Apathy- very unmotivated and fatigued.

• Loss of appetite

• Loss of strength

To Prevent Overtraining:

• To Prevent Overtraining:

• Wait at least 48 hours before training the same muscle group again.
• Make sure you get enough rest and recovery (at least 7-8 hours of sleep each night)
• Make sure you are getting plenty of nutrients from the food you eat.
• Make sure you drink enough water (64-96 oz)

High Intensity Training is a strength training system that requires the lifter to complete slow & controlled repetitions that requires 100% focus on a specific muscle group.

• High Intensity Training is a strength training system that requires the lifter to complete slow & controlled repetitions that requires 100% focus on a specific muscle group.

Multiple Set Strength Training is a strength training system that requires a person to complete 3 sets to fatigue (not failure) of a specific exercise for a specific amount of repetitions.

• Multiple Set Strength Training is a strength training system that requires a person to complete 3 sets to fatigue (not failure) of a specific exercise for a specific amount of repetitions.

Momentary Muscular Failure (MMF)-

• Momentary Muscular Failure (MMF)-

• The point at which the targeted muscle or muscles fail on the positive phase, while performing controlled repetitions.
• Video Example

The BURN!!

• The BURN!!

• When a person strength trains, they may feel a burning sensation in the muscle group they are training.

This is why the High Intensity Training System is 100% physical & 100% MENTAL. It takes a strong mind to push the body beyond it’s comfort zone.

• This is why the High Intensity Training System is 100% physical & 100% MENTAL. It takes a strong mind to push the body beyond it’s comfort zone.

It is important to remember when planning a Strength Training Workout you balance the body’s muscles by creating a push/pull routine.

• It is important to remember when planning a Strength Training Workout you balance the body’s muscles by creating a push/pull routine.

• If only one side of the body is trained:

• Muscle imbalances will occur.
• Strong Chest but very weak back, this will lead to:
• Injuries!!!!

Upper Body:

• Upper Body:
• -Chest-Bench, Incline, Push-Up
• -Back- Row, Pull-Up, Chin, Pulldown
• -Shoulders- Shoulder, Military, Lateral Raise
• -Biceps- Curls
• -Triceps- Dips, Pressdowns
• -Neck & Trapezius- Shrugs
• -Abdominals: upper/lower abs, obliques.
• -Bridges, Rotations

Lower Body:

• Lower Body:

• -Quadriceps & Hamstrings & Gluteus Maximus- Squats, Deadlifts, Leg Press, Lunges

• -Hamstrings- Leg Curl, RDL’s

• -Calves & Tibials Anterior- Raises

• -Hip Flexors & Hip Extensors

• -Hip Abductors & Hip Adductors

Define the following strength training principles:

• Define the following strength training principles:

• -Overload

• -Progression

• -Adaptation

• -Overtraining

• What are some symptoms of overtraining?

• What is High Intensity Training (HIT)?

• What is Momentary Muscular Failure (MMF)?

• How do we organize a strength training program to prevent muscular imbalances?

Bring something to write with and write on.

• Bring something to write with and write on.

• You will be taking notes to create your own strength training workout card.