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Exercise
& Fitness
4 Types of Exercise
 Endurance
 Strength
 Balance
 Flexibility
Endurance
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Increases your breathing and heart rate.
Keeps your heart, lungs, and circulatory system
healthy and improves your overall fitness.
These exercise should be done on a regular basis
Example exercises:
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Brisk walking or jogging
Yard work (mowing, raking, digging)
Dancing
Swimming
Biking
Climbing stairs or hill
Playing tennis or basketball
Strength
 Makes
muscles stronger.
 Also called strength training or resistance
training.
 These exercises should be preformed only
2-3 times a week.
 Example exercises:
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Lifting weights
Using a resistance band
Flexibility
 Stretches
muscles and can help your
body stay limber.
 More freedom of movement for other
exercises.
 Example exercises:
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Stretching
Lunges
Yoga
Balance
 Help
prevent falls (common problem in
older adults)
 Many lower body strength exercises also
will improve your balance.
 Example exercise:
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Heel-to-toe exercises
Tai Chai
Important
Fitness Terms
Aerobic vs. Anaerobic Exercise
 Aerobic:
Muscle movements that uses
oxygen to burn carbohydrates and fats to
produce energy.

Includes: Walking, Bicycling, or swimming.
Builds Endurance
 Anaerobic:
Muscle movement that
doesn’t require oxygen and only burns
carbohydrates to produce energy.

Includes: Weightlifting, push-ups and sit-ups.
Builds physical strength
Basal Metabolic Rate (BMR)
 BMR:
Number of calories your body burns
at rest to maintain normal body functions
like breathing
 Your age, sex, height, weight and physical
activity influences your BMR.
 BMR ranges between 1,200 and 1,700
 You can get an estimate by using on-line
BMR calculator.
VO2 Max
 Maximum
amount of oxygen your body
can use during peak exertion.
 V is for volume and O2 is for oxygen and
max is for maximum.
 The better shape you’re in the better VO2
max. Most adults are in 25-40 range and
endurance athletes are between 60 and
70.
Target Heart Rate
 Your
goal heart rate that gives your heart
and lungs the most benefit from a
workout.
 People should aim for a target heart rate
of 50-85% of their maximum heart rate.
 Resting heart rate is 60-80 beats per
minute and maximum heart rate varies by
fitness level and age
Target Heart Rate
 Take
your pulse for 60 seconds.
 Calculate your max heart rate by the
equation 220-your age.
 Find your target heart rate from the
website
http://www.active.com/fitness/calculator
s/heartrate
FITT Principle
A
way of monitoring your exercise
program.
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F: Frequency
I: Intensity
T: Time
T: Type
Body Types
 Ectomorph:
Lean and long, ectomorphs
have difficulty building muscle.
 Endomorph: Big with high body fat, often
pear-shaped, endomorphs have a high
tendency to store fat.
 Mesomorph: Muscular and well-built,
mesomorphs have a high metabolism
and responsive muscle cells.
Body Types
Injury Prevention
 Muscle
Cramp: A sudden, involuntary
contraction of one or more muscles.

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Prevention: Stretches and hydration during
exercise.
Treatment: Massage the affected muscle
Injury Prevention
 Muscle
Strain: A stretching or tearing of a
muscle or tendon.

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Prevention: Strength training (weak muscles
are more susceptible), warm up, and
stretching.
Treatment: Pain relievers, ice, or splinting.
Injury Prevention
 Sprain:
Stretching or tearing of ligaments
(the tissue that connects bones and joints)


Prevention: Warm up, utilize proper
equipment
Treatment: RICE (Rest, Ice, Compression,
Elevation) and anti-inflammatory
medication
Injury Prevention
 Heat
Exhaustion: Heat-related illness that
can occur after you’ve been exposed to
high temperatures; often accompanied
by dehydration.

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Prevention: Hydrate, wear proper attire and
sunscreen, take precautions (i.e. exercise
near or in shaded areas)
Treatment: Get out of the heat, rest, and
hydrate
Injury Prevention
 Hypothermia:
Having an abnormally low
body temperature.

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Prevention: COLD (Cover, Overexertion,
Layers, Dry)
Treatment: Protect against elements, get to
warm location (if possible), remove wet
clothing items, try to reheat the person
(blankets, extra clothing, etc), and offer
warm liquids.
Static Stretching
 Used
to stretch muscles when the body is
at rest.
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HOW: Gradually lengthen a muscle to an
elongated position and hold for 30
seconds.
WHY: Improved flexibility, relaxing,
decreased injuries
Dynamic Stretching
 Moving


while you stretch.
HOW: We will perform some next time (wear
athletic clothing!)
WHY: To prepare your muscles for physical
activity.
Sources
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http://www.heart.org/HEARTORG/GettingHealthy/Physi
calActivity/Target-Heart-Rates_UCM_434341_Article.jsp
http://www.heart.org/HEARTORG/GettingHealthy/Physi
calActivity/Target-Heart-Rates_UCM_434341_Article.jsp
http://www.health.harvard.edu/newsletters/Harvard_He
alth_Letter/2008/September/Glossary-of-exercise-terms
http://go4life.nia.nih.gov/4-types-of-exercise
http://www.mayoclinic.org
http://www.webmd.com