Physical
Fitness
Sunday 19th April 2020
About Me
• Youth leader and leadership advisor
• Lifelong sports fan
• Works for the British Olympic and
Paralympic Teams
• Master’s degree in Sport Psychology
• Bachelor’s degree in Sport & Exercise
Science from Loughborough
University
• Gym fanatic
• Pathfinder (up to Guide) – attended
Oshkosh Camporee in 2009
Let’s get started!
Worksheets at the ready…
1. What are the benefits of being physically
fit?
Increased energy
Effective weight control
Physical Healthier digestion
Improved bone strength
Fewer 'aches and pains’
Stronger muscles and tissues
Increased cardiovascular and respiratory
function
Physical
(continued)
Improved immune system
Aids with pregnancy, childbirth and
recovery
Improved sleep
Increased brain function and concentration
Improved mood and confidence
Psychological
Better self-esteem
Improved ability to handle stress
Catharsis – ‘letting off steam’
Meet people via fitness
activities
Social
More able to undertake other
activities
2. How can we achieve a healthy balance for
our bodies?
Unfortunately, modern life
Our bodies are designed
is quite sedentary – we
for regular activity – God
need to make sure we are
literally made us to be fit
using our bodies as God
and healthy!
designed them to be used
Exercise Exercise can:
• Improve our heart and lung function
• Improve the ability of our blood to transport
oxygen around the body
• Help us avoid heart disease, stroke and heart
attacks
• Make our joints stronger to avoid arthritis
• Help us manage our weight
• Produce endorphins to make us feel happier
Healthy Diet
• A healthy diet can improve our physical, emotional, mental
and spiritual wellbeing
• A healthy diet includes:
• Vitamins and minerals to help bone strength and to
fight against illnesses
• A balance of fats, carbohydrates and proteins
• Calorie intake suitable to the person’s needs
• Regardless of how much someone weighs…
• If they take in more calories than they use in a day,
they will likely gain weight
• If they take in fewer calories than they use in a day,
they will likely lose weight
Element of Diet A healthy amount Too much Too little
Carbohydrates Carbohydrates provide Can put on weight, Hunger, lack of energy,
energy to keep the body develop diabetes, poor slower brain function,
functioning teeth due to too many poor mood
sugars
Fats Fats also help with Can put on weight, clog Extreme hunger, dry skin,
energy, as well as carry up arteries, heart disease, cold, mental fatigue, poor
vitamins, keep the body stroke mood
warm and protect organs
Proteins Proteins build and repair Bad breath, dehydration, Reduces amount of
body tissues and headaches, constipation, muscle, muscle strength
chemicals lethargy and muscle function
Vitamins and Minerals Help with immune Vitamin poisoning, Weak bones, increase
function, bone strength, sickness, nausea illness, anaemia, brittle
eyesight and wound nails, hair loss
healing
Calories Calories are a Gain weight Lose weight
measurement of energy
Everyone has
It is important ups and downs
to understand – but
how we are sometimes the
feeling and why downs can feel
Mental overwhelming
Health Exercise can
It is important
to talk about
help us manage how we feel and
our mental get support
health by: from people
around us
• Improving emotional
regulation
• Providing opportunities
for catharsis
• Increasing self-esteem
• Improving commitment
3. Types of Exercise
What is it?
• Muscles flex and hold a stationary position
• But there is no movement of a load
• These exercises are therefore often used in
rehab/physio
Isometric Examples:
• Holding a weight in front of you
• Pressing palms against each other and
pushing
• Sitting against a wall
• Carrying a heavy shopping bag
What is it?
• Effort is performed against an opposing
force
• The body works to move against the force
• This is what most people think of when
they think about muscle contraction
Isotonic
Examples:
• Bench press
• Bicep curl
• Lifting a book off a desk
• Picking up a child
Isokinetic
• What is it?
• Very similar to isotonic exercise
• Here, however, motion is resisted through an
entire circuit
• A machine controls the speed of the movement
so the speed is consistent regardless of how
much force is exerted
• These machines are very expensive, so
isokinetic exercise is not very common
• Very specialist
Aerobic vs Anaerobic
Factors Aerobic Anaerobic
Description Continuous cardio exercise that A higher intensity, higher-power
increases your heart rate and version of exercise
breathing rate
Energy Energy is produced via the constant Uses more energy than the body can
intake of oxygen intake via oxygen, so anaerobic
exercise relies on the energy
previously stored in your muscles
Intensity Low-medium High
Examples of Activities Jogging, brisk walking, cycling, Heavy weights, sprinting, jumping,
rowing, aerobics, swimming HIIT
Effort Moderate-high; pace is slower Maximum; pace is higher
Time Longer – at least 20 minutes Shorter
4. An Exercise Programme
What’s the point?
• Stretch and warm the muscles
• Reduce the likelihood of injury
• Gradually increase heart rate to
prepare for a workout
Warm Up
Activities might include:
• Brisk walking
• Light jogging
• Static muscle stretching
• Dynamic muscle stretching
What’s the point?
• All the benefits we’ve already discussed!
Anaerobic Activities might include:
and/or • Cycling
Aerobic • Swimming
• Running
Exercise • Walking
• Skipping
• Aerobics
• Dancing
What’s the point?
• Build muscle
• Reduce the likelihood of injuries
• Stabilise joints
• Build lean muscle
Strength • Lose weight
Exercises Activities might include:
• Squats
• Lunges
• Bicep/tricep curl
• Press ups
• Sit ups
What’s the point?
• Allow the heart to gradually slow down
• Reduce the likelihood of a heart attack
• Reduce the likelihood of muscle injuries
• Reduce post-exercise stiffness
Cool Down
Activities might include:
• Dynamic and static muscle stretches
• Walking / light jogging
• Reducing weights
• Reducing bike gears
5. Heart Rate & Exercise
Measuring your Heart Rate
• Find your pulse by placing a finger on your wrist, on your
neck or by putting your hand on your heart for 20-30
seconds
• Triple/double your count to get your heart rate in beats
per minute
• To measure your heart rate while exercising, stop
exercising and take your pulse. You should then add 10%
to compensate for how your heart has slowed, having
stopped exercising
• Other instruments to take your heart rate include a
stethoscope, a chest strap or a smartwatch
6. Heart Rate Calculations
What’s my minimum
heart rate for aerobic
exercise? (Men)
• Divide your age by 2
• Subtract your answer from 205
• Multiply this answer by 0.8
So for my nephew (he’s 18):
• 18 divided by 2 = 9
• 205 – 9 = 196
• 196 x 0.8 = 156.8
• Round up to 157
What’s my minimum
heart rate for aerobic
exercise? (Women)
• Subtract your age from 220
• Multiply your answer by 0.8
So for me (I am 27!)
• 220 – 27 = 193
• 193 x 0.8 = 154.4
• Round up to 155 bpm
7. Your Exercise Programme
Writing your Exercise Plan
Record the following each time: Top tips!
Warm-up exercises & duration Make sure you choose activities you can do
Aerobic/anaerobic exercises & duration Choose exercises you enjoy = easier to stick with
Strength exercises & reps/duration Have fun!
Cool-down exercises & duration Play around with what you like and dislike
Try to do this 4 times per week for 3 months Aerobic exercises should be performed for a
minimum of 20 minutes
Questions
