Physical Fitness Honour

Petra Master Guide Club

1. Why must we keep fit?

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It can increase the amount of blood your heart can pump, lower your heart rate when you are at rest, improve your cholesterol level, lower your blood pressure and reduce body fat. Regular exercise also can help you mentally by making it easier to manage stress, Helps improve digestion Endorphins result in a generally more cheerful outlook. Longer life expectancy Better overall Health

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Leaves you more energetic, Makes daily chores easier to accomplish, helping you sleep better and improving your selfimage. improves good cholesterol (HDL) levels. Decreases risk of; Anxiety Depression Heart Attack High Blood Pressure Obesity Osteoporosis Stroke Some Cancers

2. Balance is important
The key to a healthy life is balancing our energy (food) intake with how much energy our body burns (physical activity) ensuring that we adhere to the correct sort of diet which is dominated by fruit and vegetables. To complete the circle a humble prayerful life devoted to the pursuit of God and His will is necessary

2. Balance is important
Proper Eating
- Provides nutrients for optimal body function - Provides the necessary caloric intake for desired fitness

Exercise
- Keeps muscle and circulation in optimal condition - Burns up calories that would otherwise turn to fat deposits

Emotional Stability
- Controls both exercise and diet to provide a well rounded balanced body designed for optimal function and enjoyment of life as God intended for us

Physical Fitness

3. Types of exercise
( Aerobic ( Isometric

( Isotonic ( Anaerobic ( Isokinetic

3. Types of exercise
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Isotonic Exercise Exercises which utilize isotonic contractions are typically the exercises that everyone is aware off. Swinging a bat, throwing a ball or lifting a weight are all isotonic movements. Most of the bodyweight exercises in "Natural Fitness. Anatomy wise, an isotonic movement is one in which a muscle is shortened and the body part it is attached to moves as well. If you perform a bicep curl, the process of shortening the bicep is what moves the arm.

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Isotonic Benefits Isotonic movements typically are much more vigorous, which is better for the heart. Isometrics only work the heart indirectly. Due to their vigorous nature, isotonic exercises are usually better at burning calories and therefore greatly aid in weight reduction. Most people don't realize that if you eat an extra 100 calories a day, that can add up to 10 pounds a year. Walking for an hour (an isotonic exercise) will burn this off.

3. Types of exercise
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Isometric Exercise Isometric Exercises are situations where the muscle TRIES to contract, but cannot. An example of this is if you tried to lift an immoveable object. Holding a weight at arm's length would be another. Actually, the legendary Bruce Lee, who was famous for his isometric workouts, did an exercise like this. He would hold a 3 pound steel ball in front of him with a straight arm for as long as he could. When he couldn't stand it anymore, he would drop the weight into the opposite hand and repeat the movement. He would alternate back and forth like this for 8 hours. This is obviously an extreme example.

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Isometric Benefits The primary benefit of isometric contractions is that they work muscle fibres that would otherwise remain idle. Isometric exercises (when done properly) force ALL of the muscle fibres to become fatigued. In weightlifting terms, they "allow you to get to the last rep first." They also take less time to perform than isotonic exercises and may also do a more efficient job of building and toning muscles. They are also safer can be done anywhere, which makes them more convenient.

3. Types of exercise
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Isokinetic exercises
Isokinetic exercises are resistance-based exercises designed to provide a specific level of resistance while maintaining a consistent speed of limb movement. The idea behind isokinetic exercise is to achieve the highest degree of muscle contraction while also promoting a free range of movement of the limbs. There are a number of benefits associated with isokinetic exercise. Because the amount of resistance can be controlled, it is possible to set the level so that the body is challenged but not in danger of straining or pulling the muscles of the legs and arms. This can help maximize the benefit from the workout, in that the muscles are invigorated during the exercises, which in turn promotes the release of endorphins into the blood stream. Instead of feeling fatigued after a workout, it is not unusual for the individual to feel more energetic than before he or she started the isokinetic exercise.

3. Types of exercise
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Isokinetic exercises
Another advantage to using isokinetic exercise is that the movements help to promote positive changes in the tension ratio between muscles and tendons in the legs. The process helps to promote strengthening as well as expansion. As this takes place, the individual usually finds that the range of motion possible is greater than before beginning to work out with this type of exercise. There are several examples of isokinetic exercise that are ideal for the beginner. One good beginning exercise is to use a stationary bicycle that can be set to only allow a certain number of revolutions per minute. This helps to set the level of resistance and thus prevent the individual from doing too much too fast. As the leg muscles develop and can accommodate more resistance, the setting can be altered to meet the needs of the individual. Isokinetic exercise limb movement can be especially helpful when attempting to recover mobility after a stroke or some type of accident that negatively impacted the function of the legs or the arms.

3. Types of exercise
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Aerobic Exercise Aerobic exercise is any physical exercise that requires additional effort by the heart and lungs to meet the striated muscles' increased demand for oxygen. Aerobic exercise increases the breathing rate and ultimately raises heart and lung efficiency. AEROBIC is one of the most important physical fitness factors. It stems from Latin and means: AERO = Air = Oxygen BIC = Bio = Life Any physical activity which requires increased oxygen intake is an Aerobic exercise - by definition. Aerobic activity or exercise is therefore the same as cardiovascular (cardio) exercise as it:
increases cardiac capacity strengthens the heart, body and lungs uses creatin phosphates, carbohydrates and fat as its energy source (fuel), depending on intensity.

3. Types of exercise
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Aerobic Exercise

Some people mistakenly believe that aerobic exercise makes you small and weak. However, it actually tones muscle throughout your body and burns fat. This will make you look good in your bathing suit--not to mention your birthday suit! The effects that aerobic activity has on your body are not merely cosmetic - there are numerous health bonuses, such as:
Improved circulation and lower blood pressure Increased lung capacity through stronger respiratory muscles A stronger heart, which boosts pumping efficiency and lowers the resting heart rate Increased red blood cell count, which transports oxygen more efficiently throughout the entire body Reduced risk of cardiovascular disease

Prolonged aerobic exercise (at least 20 minutes three times a week) is recommended for the maintenance of a healthy cardiovascular system. Examples of aerobic exercise include running, jogging, swimming, and vigorous dancing or cycling

3. Types of exercise
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Anaerobic Exercise Anaerobic exercise is any short-duration exercise that is powered primarily by metabolic pathways that do not use oxygen. Such pathways produce lactic acid, resulting in metabolic acidosis. During Anaerobic Exercise ( an = no, literally: without oxygen):Your body uses creatin phosphates (during the first seconds of any type of physical exertion) and carbohydrates only as the energy source, no fat.
Because the exercise intensity is high, the heart and cardiovascular system are strengthened and lung capacity / volume is increased. Yet fat cells are not targeted as an energy source as fat only burns in the fire of oxygen - aerobic! However, the fuel store(s) used depend to a great extent on your personal fitness level. Top athletes tend to burn fat more easily than fitness beginners. Remember that during any workout and exercise routine your body breaks down body cells. These are repaired and replaced during rest and sleep. A good metabolic rate burns calories after exercise.

3. Types of exercise
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Anaerobic Exercise The effects that anaerobic exercise has on your body involves being able to deliver powerful performance on demand. That comes in handy when sprinting to the finish line, or making a break to score after stealing the ball. Muscles that are anaerobically trained develop differently, which boosts their performance in brief, high-intensity situations. Benefits include:
Stronger bones Reduced muscle atrophy with age Increased speed and power Increased muscle strength and mass

Examples of anaerobic exercise include sprinting and weight lifting

AEROBIC AND ANAEROBIC EXERCISE

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Do You Need Both?

Yes, you certainly do need both aerobic and anaerobic exercise. y You need aerobic exercise - for fat burning, y and anaerobic exercise for strengthening the cardiovascular system. y So both are required and together they form a large part of physical fitness. Whether it's going for a walk, cycling, swimming, dancing or any other activity that increases your heart-rate, so you feel slightly out of breath.
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4. A proper exercise program

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Regular exercise has four phases: Warming up elevates your pulse slowly. Start at a fairly light pace and gradually increase it until you begin to perspire--about five to 10 minutes. A good warm-up will help prevent muscle strains and raise the internal body temperature, which makes muscles more flexible. Stretching improves the flexibility of your joints, making movement easier and injuries less likely. Stretches should be done slowly and without bouncing. Move until you can feel the muscle stretch but not to where you feel any pain. Hold the position for several seconds (10-20) and repeat three to five times. Stretch before and after you exercise. The aerobic phase is the most important part of your daily exercise routine because this is when you temporarily elevate your resting heart rate. This phase involves three factors. The frequency of your exercise program is an important factor. In order to improve your fitness level, you should try to exercise at least three times per week.The length of time you exercise is important. The body needs approximately 20 minutes to reach its fatburning stage. (Individuals who are extremely out of shape and those who have cardiac or respiratory problems are exceptions to this rule and should start with shorter workouts. These people, especially those who are out of shape, may be able to gradually increase the length of their workouts.) The intensity of your workout is crucial and should be determined by your level of fitness.Your workout should increase the number of times your heart beats to about 60 percent to 80 percent of its maximum rate. During cool down, you should reduce your pace slowly so that your heart rate and blood pressure decrease slowly. This is the final phase of your workout.

4. A proper exercise program

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Effective Exercise

Walking (low intensity) This is one of the best beginning cardio workout routines that you can begin.You will literally walk the extra kilos off of your body and feel noticeable improvements in your daily life. With walking you have the benefit of choosing the environment and the intensity.You can walk indoors on a treadmill, in place, outdoors, up hills, malls virtually anywhere and anytime. Walking 4-6 km/h for 45 minutes will burn anywhere between 155-452 calories. Walking uphill for 45 minutes at a brisk pace can burn 452-686 calories. Noticeable health improvement within a few days. Calisthenics (low intensity) (a system of) simple physical exercises that are done to make the body firm, able to stretch easily and more attractive You can combine the calisthenics you like the most and create a fun, action packed, calorie burning, weight losing workout anyplace. Better yet you will work your entire body. Some examples of calisthenics are: jumping Jacks, sit-ups/crunches, weighted cable ball crunches, side bridge, pelvic thrust, v-ups, jack knives, air bike, and push ups to name a few. When performed vigorously for a 15 minute time frame will burn 76-137 calories. Effective results are increase in endurance and strength. Muscle toning Improved agility and coordination

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Before starting an exercise program, you should heed some basic principles:
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Be sure to check with your physician. Most people who wish to start a gradual, sensible exercise program do not need to see a doctor before they start. However, if you have a health problem like high blood pressure, if you have pains or pressure in the chest or shoulder area, if you tend to feel dizzy or faint, if you get very breathless after a mild workout, or if you are middle-aged or older and have not been active, check with your doctor first. Choose an activity that you enjoy. If you do not like what you are doing, you probably will not stick with your program. And remember, light activities, if done daily, can help you become more fit. Physical activity can be fit into your daily routine in small but important ways: take a walk at lunch or after dinner, use the stairs instead of the elevator, get off the bus one or two stops early and walk the rest of the way to your destination, park farther away from the store or office, ride a bike, work in the yard or garden, or go dancing.

Build variety into your program. A program that includes several fitness activities--for example, weight training on Tuesdays and Thursdays, running on Mondays and Wednesdays, and swimming on Fridays and Sundays--will help maintain your interest and will help you exercise different muscle groups. Train with regularity. Fitness is cumulative. Increased strength and flexibility result from regular physical activity. Sporadic exercise, especially if intense, can result in injury. Soreness from an intense workout should not last more than 24 hours. If it does, you should re-examine how you are performing the activity and the intensity of your workout. Listen to your body; it will tell you if you are overdoing it. More is not necessarily better. Your body needs time to rest between workouts. Try to alternate between hard and easy workouts.

5. Before starting an exercise program, you should heed some basic principles:
Heart Rate per minute At rest Immediately after exercise One minute after exercise (recovery rate) y Possible points for measuring the heart rate are:
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The ventral aspect of the wrist on the side of the thumb (radial artery). The ulnar artery. The neck (carotid artery). The inside of the elbow, or under the biceps muscle (brachial artery). The groin (femoral artery). Behind the medial malleolus on the feet (posterior tibial artery). Middle of dorsum of the foot (dorsalis pedis). Behind the knee (popliteal artery). Over the abdomen (abdominal aorta). The chest (apex of heart), which can be felt with one's hand or fingers. However, it is possible to auscultate the heart using a stethoscope. x The temple (superficial temporal artery). x The lateral edge of the mandible (facial artery). x The side of the head near the ear (basilar artery) x x x x x x x x x x

6. Minimum Target Rate during exercise

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There are a number of ways to calculate this target heart rate. The American College of Sports Medicine recommends this formula: Subtract your age from 220 to determine your maximum heart rate. Multiply this number by 0.6 and 0.8 to arrive at your target heart rate zone. For example, a 40year-old's target zone would be 108 to 144 beats per minute. However, if you have respiratory or cardiovascular problems, your range may be lower; check with your physician first.

6. Minimum Target Rate during exercise

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Normal heart rates run from the low 70s per minute to the low 80s. The more fit you become, the lower the resting heart rate is. Many cycling, running, or tri-athletes have resting heart rates in the low 50s per minute. The more t a person is the higher heart rate he can maintain and push the limits. One young cyclist was known to reach and maintain an exercise heart rate of 180 to 190 bpm and hold it there for as long as 20-30 minutes at a time. His normal resting heart rate was also down around 4950 bpm. Maximal heart rates vary with conditioning and age: Age Poor condition Fair Condition Good Condition 20 201 201 196 30 190 193 191 40 179 186 186 50 168 179 180 60 158 172 175 70 147 165 170 A rate of 60-70 % is the recommended minimum level for the conditioning to occur.

7. EXERCISE PROGRAM
Monday Type of exercise: Duration: Heart rate before: Heart rate after: Type of exercise: Duration: Heart rate before: Heart rate after: Type of exercise: Duration: Heart rate before: Heart rate after: Type of exercise: Duration: Heart rate before: Heart rate after: Type of exercise: Duration: Heart rate before: Heart rate after: Tuesday Wednesday Thursday Friday

Examples of Exercises
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The lunge is a weight training exercise that is used to strengthen the quadriceps muscles, gluteal muscles and the muscles comprising the "hamstrings", the semitendinosus, thesemimembranosus, and the biceps femoris. A long lunge emphasizes the gluteals whereas a short lunge emphasizes the quadriceps. To perform the lunge, the individual stands with their feet shoulder-width apart, and then steps forward, landing with the heel first. The knee should be at 90 degrees and directly above the toes, not further (taking a shorter step can put added pressure on the knee). The motion is continued until the back knee is nearly touching the ground. The individual then returns to his or her starting position by driving upward with the front leg. The lunge can be performed without weights (i.e., bodyweight). However, weight trainers usually seek to increase the difficulty using either dumbbells (held in each hand) or a barbell with weights on it (held atop the neck and shoulders). Advanced trainers may find that grip strength is an issue with the dumbbell lunge, and therefore prefer the barbell lunge. As a variation, plyometric lunges (also known as split squat jumps or spotted dog) can be performed by jumping explosively between lunge positions, with the feet swapping positions at each jump.

Examples of Exercises
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A push-up, or in British English a press-up, is a common calisthenics exercise performed in a prone position by lowering the body using the arms. Push-ups exercise the pectoral muscles and triceps, with ancillary benefits to the deltoids, serratus anterior, coracobrachialis and the midsection as a whole. Push-ups are a basic exercise used in civilian athletic training or physical education and commonly in military physical training. They are also a common form of punishment used in the military or in school sport.

Examples of Exercises
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Leg raise is a strength training exercise used for strengthening the abdominal muscles and hips. To do leg raises without equipment, lie on the floor on your back. Keep the lower back in contact with the floor and place hands to sides or under lower back for support. Lift legs upward as far as possible. Lower down to starting position slowly and with control. Make sure back stays flat on floor and abdominals are tight. The exercise is easier if legs are bent, harder if legs are straight. Leg raises can also be performed hanging onto an overhead bar. These are known are hanging leg raises and are more challenging than lying leg raises

Examples of Exercises
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The dip is an exercise used in strength training. Normal, shoulder-width dips primarily train the triceps, with major synergists being the anterior deltoid, the pectoralis muscles (sternal, clavicular, and minor), and the rhomboid muscles of the back (in that order).Wide arm training places additional emphasis on the pectoral muscles, similar in respect to the way a wide grip bench press would focus more on the pectorals and less on the triceps.

Examples of Exercises
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A crunch begins with lying face up on the floor with knees bent. The movement begins by curling the shoulders towards the pelvis. The hands can be behind or beside the neck or crossed over the chest. Injury can be caused by pushing against the head or neck with the hands. Unlike the situp, when performing a crunch the lower back should not leave the floor. This is said to eliminate any involvement by the hip flexors, and make the crunch an effective isolation exercise for the abdominals.The difficulty of the crunch can be increased by lying on a declined bench and/or holding a weight on the chest or behind the head. The sit-up is a strength training exercise commonly performed with the aim of strengthening the hip flexors and abdominal muscles. It begins with lying with the back on the floor, typically with the arms across the chest or hands behind the head and the knees bent in an attempt to reduce stress on the back muscles and spine, and then elevating both the upper and lower vertebrae from the floor until everything superior to the buttocks is not touching the ground. Some argue that sit-ups can be dangerous due to high compressive lumbar load and may be replaced with the crunch in exercise programs

Pledge
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I, Master Guide, hereby pledge that with Gods help I will adhere to this fitness plan for a minimum of 3 months and I will, God willing, make exercise a part of my lifestyle until I meet my Maker or my grave which ever comes first. Signed:

THE END