Download Exercise

Spencer A. Rathus
Jeffrey S. Nevid
Chapter 8
Fitness for Life
Vicki L Boye, PhD • Concordia University – Nebraska
Chapter 8
Fitness for Life
Learning Outcomes
 Describe the physical and psychological health benefits of
exercise
 Explain how to begin to get fit
 Describe the uses of anaerobic exercise
 Discuss the benefits of stretching
 Describe exercise injuries – how to prevent them, how to
treat them
Fitness and Exercise
Fitness: The ability to perform moderate to
vigorous levels of physical activity without undue
fatigue.
-The body’s ability to withstand stress and
pressure
Exercise: A structured sequence of movements
performed consistently over a period of time
sufficient to build the components of fitness. You
can reap benefits with 30 minutes a day of
moderate physical activity – five or more days a
week.
Physical Benefits of Exercise
• Reduced risk of cardiovascular disease
• Through Aerobic Exercise – requires sustained
increase in the use of oxygen
• Reduces hypertension, boosts HDL, lowers blood
levels of triglycerides
• Weight management and improved body
composition
• Increases metabolism
• Increases muscle-to-fat ratio and muscle burns
calories even at rest
Physical Benefits of Exercise (cont)
• Improved Immune System Functioning
• Higher levels of NK cells
• Reduced Cancer Risk
• Colon-rectal and breast
• Increased Energy
• Prevention of Osteoarthritis and Osteoporosis
• Muscle strengthening, stretching
• Weight bearing exercise
• Increased Sensitivity to Insulin
• Helps regulate blood sugar levels
Getting Fit
Key:
Regular physical activity and exercise program
Principles to Maximize Benefits of Training/Conditioning
 Specificity
 Overload
 Progressive overload
Warm-ups
Regularity
Aerobic Exercise
• Includes running, walking briskly, swimming laps,
spinning, etc.
• Uses large muscle groups in repetitive rhythmic
movements
• Aerobically fit people have:
• Greater cardiac output
• Lower resting heart rate
• Afterburner effect
• Recommendation: 3+ days a week, 20+mins, target
heart rate between 60-85% max heart rate
Anaerobic Exercise
 Exercise involving short burst of intense muscle
activity.
 Tones and builds muscle
 Muscle fitness
Muscular strength – the amount of force
(power) a muscle can exert during a single
contraction
Muscular endurance – ability to contract
muscles repeatedly to complete tasks
Types of Resistance Training
• Isometric: exert force against immovable object
• Isotonic: variable force – constant resistance
• Isokinetic: constant force – variable resistance
Stretching
Flexibility training focuses on achieving and
maintaining a full range of motion in the body’s
joints.
Static stretching (recommended)
slowly stretching a muscle to an
extended stretch and holding it
for 10-30 seconds
Ballistic stretching (bouncing)
can cause injuries and soreness
Exercise – Sudden Injuries
Occur in single, abrupt incidents
 Muscle Strains
a stretch or actual tear in muscle fibers or
surrounding tissue
 Sprains
an injury caused by a sudden joint twist that
stretches or tears a ligament
 Cardiovascular Problems
Recognize symptoms: pain or pressure, sudden
lightheadedness, cold sweat, extreme paleness or
fainting
Exercise – Overuse Injuries
Develop gradually as bone, muscle, or connective
tissues are repeatedly stressed beyond their
capacity to recover and adapt
Tendonitis
inflammation of the tendon
Stress Fractures
tiny breaks in bones caused by repeated and
excessive pressure or pounding
Shin Splints
similar to stress fracture except tears in muscle
fibers rather than breaks in bones
Treatment of Injuries – R.I.C.E
• For minor injuries… R.I.C.E. principle
Rest
Ice
Compress
Elevate