Download The Joy of Fitness

An Invitation to Health
The Joy of Fitness
Prepared by: Richard C. Krejci, Ph.D.
Professor of Public Health
Columbia College of SC
3.14.16
What you will learn from this
Chapter…
Five health-related components of physical
fitness
Benefits of physical activity (play)
Physical Activity Guidelines for Americans
Principles of exercise
Performance-enhancing drugs
Measuring body composition
Chapter Objectives
Distinguish between the five components of healthrelated fitness and the six components of skill-related
fitness.
Relate fitness to all of the
dimensions of health.
Illustrate how the implementation
of the physical activity guidelines
can combat a sedentary lifestyle.
Discuss the importance of the principles of exercise
in developing any physical training plan.
Chapter Objectives
List the potential health risks of strength-enhancing
drugs and supplements.
Identify the various methods for
determining body composition.
Discuss the importance of the
principles of exercise in any
physical activity plan.
Identify at least three specific behavioral changes that
you can incorporate I order to achieve and maintain a
desired level of fitness.
What Is Physical Fitness?
Definition
The ability to respond to routine physical demands,
with enough reserve energy to cope with a
sudden challenge.
The Five Health-Related
Components of Physical Fitness
1. Aerobic and Cardiorespiratory Endurance
4. Flexibility
5. Body
Composition
2. Muscular Strength
3. Muscular Endurance
Athletic or Skill-Related
Fitness
Agility
Balance or equilibrium
Coordination
Power
Reaction time
Speed or velocity
Benefits: Fitness And The
Dimensions Of Health
Physical
• Reduces risk of disease
• Increases energy and stamina
Emotional
• Lowers tension, anxiety and stress
• Improves mood, lifts depression, promotes positive self image
Social
• Meet new people
Intellectual
• Greater alertness, concentration and creativity
Occupational
• Miss fewer work days and are more productive
Spiritual and Environmental
• Appreciation for mind-body connection
• Deeper appreciation of physical world
Physiological Differences
Between Men and Women?
Female
Male
Percent fat
27%
15%
Lean body mass
107.8 pounds
134.2 pounds
Blood volume
4.5-5 liters
Maximum oxygen 3-3.5 liters
per minute
consumption
5-6 liters
5.5-5.9 liters
per minute
Fig. 8.2, p. 228
The Inactivity
Epidemic
In America
1 in 4 Americans
reports no
physical activity
2 in 4 Americans
exercise,
but not at
recommended
levels
Only 1 in 4
Americans
meets the levels of
physical activity
recommended
How Active are Today’s College Students?
Why Exercise?
Healthier Heart and Lungs
Protection Against Cancer
Less Risk of Obesity/Diabetes
Brighter Mood
Better Mental Health and Functioning
Stronger Bones
Higher Metabolism/Lower Weight
Sexual Wellbeing
Decreased Effects of Aging
Longer Life
The Benefits of
Exercise
Increases your
respiratory capacity.
Improves your digestion
and your fat metabolism.
Lowers your body fat
and reduces your
weight.
Increases your muscle
strength and tone.
Improves your mood, reduces
psychological symptoms, and
sharpens your thinking.
Reduces your risk of
heart disease.
Strengthens your
bones and
increases joint
flexibility.
Improves your
circulation.
Four Dimensions of Progressive
Overload
F Frequency
I
T
Aerobic activity most days
Strength training 2-3 days per week
Intensity
Need to reach a level above
‘normal’ in all types of exercise
Time
30 minutes daily at minimum
(sets & repetitions for strength
training)
Type
Vary type of exercise
T
“Use It Or Lose It”
If you stop exercising, you can lose as
much as 50% of your fitness
improvements within 2 months
If you are too busy to maintain your
routine, keep intensity of work-outs
constant and decrease the time
Continuous Aerobic Activities
Aerobic Exercise
Physical activity in which
sufficient or excess oxygen is
continually supplied to the
body.
Examples
• Brisk walking, jogging,
swimming, cycling, water
aerobics, and rope
skipping.
• Improves cardiorespiratory
endurance.
Monitor Exercise Intensity With
Heart Rate
How
1. Use middle finger and forefinger
2. Feel pulse in your neck
3. Count for ten seconds and
multiply by six or count for 15
seconds and multiply by 4
Practice while sitting or lying down
Monitor Exercise Intensity With
Heart Rate
When
1. While resting
2. During exercise
3. Three minutes after heavy exercise
Your heart rate should return to resting
level quickly after exercise
Interpret
Maximum HR = 220 — age
HR
Exercise in your target range:
Start at 55-65% of your maximum HR
Target
Heart
Rate for
Different
Ages and
Various
Levels of
Activity
Rating of Perceived Exertion (RPE)
0
Nothing at all
0.5 Extremely weak (just noticeable)
Revised Scale
for
Rating of
Perceived
Exertion (RPE)
1
Very weak
2
Weak (light)
3
Moderate
4
Somewhat strong
5
Strong (heavy)
Correlate
to target
heart rate
6
7
Very strong
8
9
10 Extremely strong (almost maximum)
Monitor Intensity With ‘Talk Test’
Try to talk during exercise
• If you can’t speak, you’re beyond your
aerobic zone
Try to sing during exercise
• If you can sing ‘Row Row Row Your
Boat’, but have to take breath every
other word, you are within aerobic zone
Creating An Aerobic Workout Plan
Incorporate Three Stages
1 Warm-up
Warm-up, stretching and
balance exercises
2 Aerobic Activity 30- 60 minutes
3 Cool Down
5-10 minutes
Aerobic activities:
• Walk or run • Cycle
• Step training • Swim or Row
• Aerobic dance
• Kick-boxing
Aerobic Options
•
Stepping Out: Walk the Walk
•
American on the Move
•
•
Jogging and Running
•
•
Distance vs. interval training
Swimming
•
•
•
10,000 steps or 5 miles per day.
At least 20 minutes per session.
Note: your heart beats more slowly in water than on land.
Cycling
•
•
Target heart rate for at least 20 minutes.
Be safe.
Other Aerobic Activities
Spinning
Cardio Kickboxing
Rowing
Skipping Rope
Aerobic Dancing
Step Training
Stair-Climbing
Inline Skating
Tennis
Building Muscular Fitness
Muscular Fitness
Muscular Strength
The maximal force that a muscle
or group of muscles can generate
for one movement
Muscular Endurance
The capacity to sustain repeated
muscle actions
Anaerobic Activities
Anaerobic Exercise
Physical activity in which the
body develops an oxygen
deficit.
Examples
• Sprinting, weight lifting
• High intensity activities of
short duration, usually
lasting only about 10
seconds to 2 minutes.
Contraindications to Starting a
Weight Training Program
•
•
•
•
•
•
•
High Blood Pressure
Recent Surgery
Orthopedic/Joint Problems
Infection
Chronic Diseases Such as Heart
Disease
Existing Hernia
Pregnancy (Starting a Program)
Strength Training Methods
Isotonic
Exercise
Isometric
Exercise
Isokinetic
Exercise
Core Strength Conditioning
Core Strength:
•
The ability of the muscles to support
your spine and keep your body stable
and balanced.
Benefits:
•
Improvements in posture, breathing,
appearance, and performance in
sports, while reducing your risk of
muscle strain.
Muscles of the Core:
•
Transverse abdominus; external and
internal obliques; rectus abdominus.
Photo taken from Robbins, Powers, and Burgess, A Wellness Way of Life, sixth
edition, McGraw-Hill Publishers, 2004.
Creating A Muscular Fitness Plan
Components
Repetitions Single performance of exercise
Sets
Number of reps of the same exercise
Recovery
48 to 96 hours
Details
Allow breathing to return to normal between sets
Use multiple sets per exercise
Incorporate all primary muscle groups
Pectoralis minor
Rectus abdominus
Internal oblique
Trapezius
Deltoid
Pectoralis major
Serratus anterior
Biceps brachii
External oblique
Sartorious
Quadriceps femoris
Primary Muscle
Groups
Primary Muscle
Groups
Rhomboid minor
Rhomboid major
Erector spinae
Serratus posterior
Trapezius
Triceps
Latissimus dorsi
Gluteus maximus
Hamstrings
Gastrocnemius
Issues Within the Fitness Industry
Anabolic Steroids
Human Growth Hormone
Other Ergogenic Aids
Muscle Dysmorphia
Primarily affects male body builders
Characteristics
Rigid maintenance of workout and diet
regimen
Avoiding situations that involve bodily
exposure
Preoccupation with body that
interferes with daily life
Continued use of diet and
substances despite potential for
harm
Performance-Enhancing Drugs
Anabolic Steroids
Description Drugs derived from testosterone and
approved for medical use, but often used
by athletes to increase musculature and
weight.
Effects Of Anabolic Steroids
Women
Men
Breast Development
Baldness
Shrinking
Testes
Reduced
Sperm
Count
Infertility
Acne
Deep Voice
Menstrual
Cycle
Changes
Facial
Hair
CHANGES
ARE
PERMANENT
Anabolic Steroids Are Dangerous
Aggression Delusions Paranoid
jealousy Homicidal episodes
Wild mood swings Impaired
judgment Extreme irritability
Warnings About PerformanceEnhancers
‘Andro’
Androstenedione
Creatine
GBL
Gamma
butyrolactone
• Controlled Substance – Illegal
• Doesn’t build muscle or increase
testosterone
May cause dehydration, heat-related
illness, electrolyte imbalances,
reduced blood volume
• Unapproved drug
• Associated with death, becoming
comatose and unconscious
Warnings About PerformanceEnhancers
Human
Growth
Hormone
Increases lean body mass, but does
not affect aerobic endurance or
exercise capacity
Other
Ergogenic
Aids
• Caffeine—may cause jitteriness
• Baking Soda—explosive diarrhea,
abdominal cramps, bloating, nausea
• Glycerol—hyper-hydration
What is Flexibility?
Definition
Other Factors
Affecting
Flexibility
Types of stretching
•
Variables that
effect it
Genetics, age, gender, and body
composition
The Benefits of Flexibility
Prevention of
Injuries
Better Athletic
or Art Performance
Ross Sisters '44
Improved Posture
Relief of Soreness
After Exercise
Relief of
Muscle Strain
Relaxation
Types of Stretching
Static Stretching
A gradual stretch held for a short time
of 10 to 30 seconds.
Passive
Stretching
A stretching technique in which an
external force or resistance (your
body, a partner, gravity, or a weight)
helps the joint move through their
range of motion.
Active Stretching A technique that involves stretching a
muscle by contracting the opposing
muscle.
Ballistic
Stretching
Rapid bouncing movements.
FIT(T) Guidelines for
Flexibility Development
Frequency
At first, five to seven times a week. Later, (6 to 8 weeks) two or
three times a week.
Intensity
Stretch to the point of mild discomfort or stretch to 10% beyond
the muscles normal length. Bring back to the starting point
gradually.
Time
Hold each stretch for at least 10 seconds and no longer
than 60 seconds. Repeat each stretch two to three times.
Type
Favor static exercises (safer)
Mind-Body Approaches
Yoga
•
•
Consists of various breathing and
stretching exercises that unite all
aspects of a person.
Benefits: improved flexibility; stronger,
denser bones; lower blood pressure;
lower levels of the stress hormone
cortisol; lower blood sugar in people
with diabetes; reduced pain.
Copyright 2008 ParadeNet, Inc.
Mind-Body Approaches
Pilates
•
•
Pilates exercises involve very few, but
extremely precise, repetitions in several
planes of motion.
Benefits: improved flexibility and joint
mobility, and strengthens the core by
developing pelvic stability and
abdominal control.
Pilates Exercise System
The Pilates training system was originally
developed in the 1920s by German physical
therapist Joseph Pilates.
This training technique emphasizes
controlled breathing, correct spinal and
pelvic alignment, and concentration on
smooth, flowing movements.
A series of exercises will help to strengthen
the body’s core muscle groups while at the
same time promote graceful movements
and flexibility.
Photo taken from Robbins, Powers, and Burgess, A Wellness Way of Life, sixth edition, McGraw-Hill Publishers, 2004.
Mind-Body Approaches
T’ai Chi
•
•
An ancient Chinese practice designed to
exercise body, mind and spirit.
Benefits: Gently works muscles,
focuses concentration, and improves
the flow of “qi”, the vital life energy that
sustains health.
Strategies for a “Healthy Back”
When Standing:
• Shift your weight from one foot to the other or place your
foot 4 to 6 inches off the ground.
• Hold in your stomach.
• Tilt your pelvis toward your back.
• Tuck in your buttocks.
When Sitting:
• Sit in a straight chair with a firm back.
• Avoid slouching.
When Driving:
• Keep your seat so your knees are raised to hip level.
• Do not fully extend your right leg.
• A small pillow or towel can help support your lower back.
Strategies for a “Healthy Back”
When Sleeping:
•
•
•
Sleep on a flat, firm mattress.
Sleep on your side with both knees bent at right angles to
your torso.
Keep your head on your pillow in such a manner that it is in
line with your body.
When Lifting:
•
•
•
•
Bend at the knees, not from the waist.
Get close to the load.
Tighten your stomach muscles and don’t hold your breath.
Let your leg muscles do the work.
Common Causes of
Overweightness

“Creeping Obesity”

Decline in activity with age

Decline in BMR with age
(Secondary to a loss of LBM)

Heredity – somatotype

Altered set point

Gland problems
(~2% of cases)

Baby fatness
(~
Weight and Health
Body Mass Index (BMI)
•
A mathematical formula that correlates with body fat; the
ratio of weight to height squared.
•
•
Healthy: 18.5 to 24.9
Overweight: BMI > 25.0-29.9
•
•
Associated with an increased risk of diseases such
as hypertension, cardiovascular disease, adult-onset
diabetes (type 2), and sleep.
Obesity: BMI >30.0
•
Associated with an increased risk of early death.
Obesity vs. Overweight
 Obesity (overfat)
 A body fat composition that exceeds
that which is desired for good health.
 Extreme overfatness.
 Body fat estimation which exceeds
33% in women (28% in men).
 Overweight
 Weight exceeds that from the life insurance
tables for gender, frame size, and height.
Weight and Health Classifications
by Body Mass Index (BMI)
Fig 7.1, page 195
Body Composition
Waist Circumference
•
•
Abdominal fat (“central” obesity), unlike fat in the thighs or hips,
increases the risk of high blood pressure, type 2 diabetes, high
cholesterol, and metabolic syndrome.
Risky waist measurements:
•
Men: > 40 inches; Women: >35 inches
Waist-to-Hip Ratio (WHR)
•
•
The proportion of one’s waist circumference to one’s hip
circumference.
Risky waist-to-hip ratio readings: 1.0 or higher is considered
“at risk” for undesirable health consequences, such as heart
disease and other ailments associated with being overweight.
Determining Waist-to-Hip Ratio (WHR)
Example:
Male with a
34 inch
waist
measure
and a 42
inch hip
measure
The WHR
would be
1.0 (he is
starting to
enter a
moderate
risk area)
Regional Fat Distribution
and Disease Risk
Pear
Gynecoid Obesity
Fat stores around hips
predominate
Apple
Android Obesity
Fat stores around waist
predominate
Fig 8.9, page 251
Estimating Body Fat
Skinfold Measurements
Home Body Fat Analyzers
Bioelectrical Impedance Analysis (BIA)
Hydrostatic (Underwater) Weighing
Dual-Energy X-Ray Absorptiometry (DXA)
The Bod Pod
Carefully Evaluate Fitness
Products and Programs
Exercise Equipment
Athletic Shoes
Low-Cost Fitness
Aids
Fitness Centers
How to Buy Exercise Shoes
Well-padded tongue prevents extensor
tendonitis and irritation of dorsum of foot
Laces not too long so
they stay tied longer
High rounded toe box
(at least 1 1/2” in. high)
prevents sublungual
hematomas
(“black toes”)
Studded sole absorbs
shock and provides
traction in mud and snow
Well-molded Achilles
pad prevents irritation
of Achilles tendon
Firm heel
counter for
hindfoot stability
Flared heel
stability and
beveled or
rounded
heel for
quick roll-off
Soft, raised
Flexible midsole helps heel wedge to
prevent Achilles
absorb impact
tendon problems
at heel strike
Sports Nutrition
How Much Water Should I Drink While Exercising?
24 Hours Before Exercise:
 Consume a nutritionally
balanced diet and drink
adequate fluids.
2 Hours Before Exercise:
 17 ounces of fluid
During Exercise:
 Start drinking early and in
regular intervals.
Exercise Sessions Lasting
1+ hours:
 Drink fluids with
carbohydrates and
electrolytes
Thinking of Temperature
•
Heat Cramps
•
Muscle cramps
caused by profuse
sweating and
consequent loss of
electrolytes.
•
Coping with Cold
•
•
•
Heat Syndromes
•
•
Heat Exhaustion
Heat Stroke
Less severe
Frostbite
•
•
•
•
Frostnip
More severe
Superficial vs. deep
Hypothermia
Avoiding Injury
•
Get proper instruction.
•
Make sure you have good equipment.
•
Always make sure that stretching and
exercises are preventing, not causing,
injuries.
•
Use reasonable protective measures.
•
For some sports, recruit a buddy.
•
Take each outing seriously.
•
Never combine alcohol or drugs
with any sport.
Taking Care of Injuries
“PRICE”
Protect
Rest
Ice
Compression
Elevation
Photos taken from Conditioning: Health & Physical Activity Series, University of Florida, Kendall/hunt Publishing Co. 2005.
Shaping Up

Evaluate your readiness for
change.

Consider your fitness goals.

Think through your personal
preferences.

Schedule exercise into your
daily routine.

Assemble your gear.

Start slowly.

Progress gradually.

Take stock.
The End
Slide show was developed by:
Richard C. Krejci, Ph.D.
Professor of Public Health
Columbia College (SC)
All Rights Reserved