Exercise

Chapter Thirteen

Chapter 13

EXERCISE FOR HEALTH AND FITNESS

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Exercise

Chapter Thirteen

FIGURE 13.1 CURRENT LEVELS OF PHYSICAL ACTIVITY AMONG AMERICAN ADULTS

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Exercise

Chapter Thirteen

WHAT IS PHYSICAL FITNESS?

The bodys ability to respond or adapt to the demands and stress of physical effort Five components of fitness:
Cardiorespiratory

endurance: Muscular Strength Muscular endurance Flexibility Body composition

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Exercise

Chapter Thirteen

COMPONENTS OF FITNESS

Cardiorespiratory Endurance -ability of heart and lungs to deliver

oxygen to working muscles for sustained activity

Muscular Strength
single maximum effort

- amount of force a muscle can produce with a - ability of muscle to sustain a given level of

Muscular Endurance
muscle tension

Flexibility

- ability to move joints through their full range of motion

Body Composition - amount of lean body tissue vs. body fat

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Exercise

Chapter Thirteen

SKILL-RELATED COMPONENTS OF FITNESS

The ability to perform a particular sport or activity

Speed the ability to perform a movement in a short period of time Power the ability to exert force rapidly, based on a combination of strength and speed Agility the ability to change the bodys position quickly and accurately Balance the ability to maintain equilibrium while either moving or stationary Coordination the ability to perform motor tasks accurately and smoothly using body movements and the senses Reaction time the ability to respond quickly to a stimulus 5
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Exercise

Chapter Thirteen

PHYSICAL ACTIVITY ON A CONTINUUM

Is any body movement carried out by the skeletal muscles and requiring energy.

Arranged on a continuum based on the amount of energy they require

Exercise a subset of physical activity planned, structured, repetitive movement of the body.. Increasing physical activity to improve health and wellness

1996 - U.S. Surgeon Generals Physical Activity and Health 2007 - ACSM and AHA joint publication Physical Activity and Public Health: Updated Recommendations for Adults.
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Exercise

Chapter Thirteen

FIGURE 13.2 EXAMPLES OF MODERATE AMOUNTS OF PHYSICAL ACTIVITY

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Exercise

Chapter Thirteen

PHYSICAL ACTIVITY AND EXERCISE FOR HEALTH AND FITNESS The Centers for Disease Control and Prevention (CDC) recent statistics about American adults.
About

48% participate in some leisure-time physical activity, including 50% of men and 47% women. Between 2001 and 2005, physical activity levels increased slightly among all age and ethnic groups, with the exception of Hispanic males. Education is an important factor.. 54% of college graduates do some type of physical activity compared to 37% of high school dropouts. 8
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Exercise

Chapter Thirteen

HOW MUCH PHYSICAL ACTIVITY IS ENOUGH?

The amount of activity needed depends on an individuals health status and goals. Moderate intensity versus high-intensity exercise Continuous versus intermittent exercise

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Exercise

Chapter Thirteen

BENEFITS OF EXERCISE
Improved cardiorespiratory function More efficient metabolism Improved body composition

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Exercise

Chapter Thirteen

FIGURE 13-3 INTERMEDIATE AND LONG-TERM EFFECTS OF REGULAR EXERCISE.

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DISEASE PREVENTION AND MANAGEMENT

Exercise

Chapter Thirteen

Cardiovascular Disease

Metabolic Syndrome

Insulin resistance High blood pressure Abnormal blood fats Abdominal fat deposits Type 2 diabetes Blood clotting abnormalities Blood vessel inflammation
Improves blood fat levels - improves HDLs Improves blood pressure

Prevention

Hypertension Coronary heart disease Stroke

Cancer Osteoporosis Type II Diabetes

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Exercise

Chapter Thirteen

IMPROVED PSYCHOLOGICAL AND EMOTIONAL WELLNESS

Reduced stress Reduced anxiety and depression Improved self-image Learning and memory Enjoyment

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Exercise

Chapter Thirteen

DISEASE PREVENTION AND MANAGEMENT

Improved immune function Prevention of injures and low-back pain Improved wellness for life

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Exercise

Chapter Thirteen

FIGURE 13.5 PHYSICAL ACTIVITY PYRAMID

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FIRST STEPS

Medical Clearance

Men over 40 and women over 50 Specificity Progressive overload

Basic Principles of physical Training

Frequency Intensity Time Type

Reversibility Individual differences

Selecting Acitivities
Chapter Thirteen Exercise 16

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Exercise

Chapter Thirteen

CARDIORESPIRATORY ENDURANCE EXERCISES

Frequency - 3-5 days Intensity - 60-80%

Maximal oxygen consumption (VO2max) Target heart rate range

Refer to Take Charge: Determining Your Target Heart Rate Range

Duration - 20-60 minutes The warm-up and cool-down

Synovial fluid

Type of Activity - walking, jogging, swimming, biking & C.C. skiing

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Exercise

Chapter Thirteen

DEVELOPING MUSCULAR STRENGTH AND ENDURANCE

Types of Strength Training Exercise

Resistance exercise
Isometric (static) exercise Isotonic (dynamic) exercise

Choosing equipment Choosing exercises Frequency Intensity Duration

A caution about supplements

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Exercise

Chapter Thirteen

FLEXIBILITY EXERCISES

Proper stretching technique

Statically
Ballistic Active

(bouncing) is dangerous

Passive

Frequency Intensity Duration

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Exercise

Chapter Thirteen

FIGURE 13.8 FITT PRINCIPLE

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Exercise

Chapter Thirteen

PUTTING IT ALL TOGETHER

Cardiorespiratory endurance

At least 20 minutes Target heart rate 3 to 5 days a week Major muscle groups (8-10 machines, one or more sets) 2 or 3 days a week
2 or 3 days a week After exercise

Muscular strength and endurance

Flexibility

Skill training
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Exercise

Chapter Thirteen

GETTING STARTED AND STAYING ON TRACK

Selecting instructors, equipment, and facilities

Finding help and advice about exercise Selecting equipment Choosing a fitness center Balanced diet Drink before and during exercise 2 cups, 2 hours before Consistency: The key to physical improvement Start slowly, get in shape gradually Beginning phase Progress phase Maintenance phase Endurance by checking your time for the 1.5 mile run/walk.
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Eating and Drinking for Exercise.

Manage your fitness program

Assess your fitness

Exercise

Chapter Thirteen

PREVENTING AND MANAGING ATHLETIC INJURIES

Care for injuries that may occur.

R. - Rest I. - Ice C. - Compression E. Elevation

Basic guidelines
1. 2. 3. 4. 5. 6.

Staying in condition Warm-up and Cool down Use proper body mechanics Not exercising when ill Use proper equipment Not returning to normal exercise programs until injury has healed
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Exercise

Chapter Thirteen

EXERCISE FOR HEALTH AND FITNESS

Chapter 13

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