Download Chapter 6, 7 and 8 lecture slides.ppt

Chapters 6, 7 & 8
Cardiorespiratory Endurance
Muscular Fitness: Strength and Endurance
Muscular Flexibility
© Cengage Learning 2015
© Cengage Learning 2015
• Why is PA activity important?
• What are the benefits?
© Cengage Learning 2015
Benefits of Aerobic Training
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Increased oxygen-carrying capacity of blood
Decrease in resting heart rate (RHR)
Increase in cardiac output and stroke volume
Faster recovery time after exercising
Lower blood pressure & blood lipids and increased fatburning enzymes
• Lower heart rate at given workloads
• Increase in number, size, and capacity of mitochondria
– Structures within cells where energy transformations take
place
• Increase in number of functional capillaries
– Smallest blood vessels carrying oxygenated blood to the
body
© Cengage Learning 2015
Benefits of Strength Training
• Health benefits:
– Increases or maintains muscle
– Leads to higher resting metabolic rate
– Prevents obesity
– Lessens risk for injury
– Benefits skeletal system
• Reduces pressure on joints; aids in childbearing
– Lowers blood pressure & control blood sugar
– Promotes psychological well-being
© Cengage Learning 2015
Benefits of Good Flexibility
• Good flexibility:
– Promotes healthy muscles and joints
– Greater freedom of movement
– Makes activities of daily living easier
• Too much flexibility leads to unstable and loose
joints, which may increase injury rate, including
joint subluxation and dislocation
– Subluxation is partial dislocation of a joint
© Cengage Learning 2015
Benefits of Good Flexibility (cont’d.)
• Stretching: moving joints beyond the
accustomed range of motion
– A regular stretching program increases
circulation, prevents low-back problems, and
improves personal appearance & confidence
– Flexibility exercises have been prescribed to
treat dysmenorrhea (painful menstruation),
general neuromuscular tension (stress), and
knots (trigger points) in muscles and fascia
– Stretching exercises are helpful in warm-up and
in cool-down routines
© Cengage Learning 2015
• So, if exercise is so good, why aren’t more
people active?
• What gets in the way of regular and sustained
exercise programs?
• Ted Talk: Emily Balcitis: (4 min)
• https://www.ted.com/talks/emily_balcetis_why_s
ome_people_find_exercise_harder_than_others
?language=en
© Cengage Learning 2015
Principles of CR Exercise Program
Getting Started
What motivates people to exercise?
Keep in mind:
• The first few weeks are the most difficult
• Reduce muscle soreness, stiffness, and risk for
injuries by gradually increasing exercise
intensity, duration, and frequency
• Once you begin to see positive changes, it won’t
be as hard and you might be more inclined to
continue
© Cengage Learning 2015
Principles of CR Exercise Program
• To develop the CR system, the heart muscle has
to be overloaded or worked beyond its normal
workload
• Adherence to exercise is enhanced if you are
able to make it through 4 to 6 weeks of training
• The first step is to ask yourself: Am I ready to
start an exercise program?
• The mode, or type, of exercise that develops the
CR system has to be aerobic in nature
• Involves major muscle groups
© Cengage Learning 2015
Principles of CR Exercise Program
Moderate- vs. Vigorous-Intensity Exercise
• As intensity increases, adherence decreases,
and injuries increase
• Moderate-intensity physical activity provides
many health benefits, including decreased risk
for cardiovascular mortality
• Vigorous-intensity programs yield higher
improvements in oxygen carrying capacity or
VO2max
© Cengage Learning 2015
Principles of CR Exercise Program
Duration of Exercise
• Exercise between 20 to 60 minutes per session
• 90 minutes daily may be required to prevent weight gain
• Even accumulation of 30 min moderate activity for at least 10
minutes three times per day, benefits the CR system
• 5 hours of moderate activity, or 2.5 hours of vigorous activity
per week provide additional benefits
• Safety:
– Novice or overweight exercisers need proper conditioning prior to
vigorous exercise to avoid injuries or cardiovascular-related
problems
– Exercise sessions should be preceded by a 5- to 10-minute
warm-up and be followed by a 10-minute cool-down period
– A warm-up consists of general exercises at a lower intensity than
the actual target zone
© Cengage Learning 2015
Principles of CR Exercise Program
Frequency of Exercise
• Recommended exercise frequency for aerobic
exercise is 3 to 5 days per week
• Three 20- to 30-minute exercise sessions per
week, on nonconsecutive days, are sufficient to
improve (in the early stages)
• Endurance athletes may train at or above the
anaerobic threshold
© Cengage Learning 2015
Principles of CR Exercise Program
Rate of Progression
• Depends on health status, exercise tolerance,
and program goals
– Initially, only three weekly training sessions of 15
to 20 minutes are recommended to avoid
musculoskeletal injuries
– Increase duration by 5-10 minutes per week and
frequency up to 5 times per week by the fourth or
fifth week
– Progressively increase frequency, duration, and
intensity of exercise until you reach your fitness
maintenance goal
© Cengage Learning 2015
Excessive Sitting: A Deadly Proposition
• People who sit most of the day have up to a
50% greater risk of dying prematurely and an
80% greater risk of cardiovascular disease
• Ways to enhance daily nonexercise activity
thermogenesis (NEAT)
– Stand as much as possible; use a standing or a
treadmill desk; use a stability ball for a chair; hold
“walking” meetings; walk to co-workers’ offices
instead of phoning; take intermittent breaks; park
farther away; take the stairs
© Cengage Learning 2015
Physical Activity Pyramid
© Cengage Learning 2015
A Lifetime Commitment to Fitness
• Benefits are maintained through a regular
lifetime program, but it is never too late to start
• Four weeks of aerobic training are completely
reversed in two weeks of physical inactivity
• Staying with a physical fitness program long
enough brings about positive physiological and
psychological changes
© Cengage Learning 2015
Muscular Fitness: Strength
and Endurance
© Cengage Learning 2015
© Cengage Learning 2015
Muscular Strength and Endurance
• What is strength training?
– Also called resistance training
– A program designed to improve muscular
strength and/or endurance through a series of
progressive resistance (weight) training exercises
that overload the muscle system and cause
physiological development
© Cengage Learning 2015
Muscular Fitness and Aging
…and we are all aging
• Muscular strength may be the most important
health-related component for older adults
– Contributes to independent living, activities of
daily living, and quality of life
– Improves balance and restores mobility
– Makes lifting and reaching easier
– Decreases risk for injuries and falls, and risk for
osteoporosis
– Prevents muscle loss (sarcopenia)
© Cengage Learning 2015
Muscular Fitness and Aging
…and we are all aging
• Loss of lean tissue is a primary reason for
decrease in metabolism with age
• Inactivity leads to atrophy
• Strength training leads to muscle hypertrophy,
which leads to higher resting metabolism
© Cengage Learning 2015
Strength-Training Programs
• Dietary guidelines for strength development
– Increase protein for muscle growth and strength,
however, this increased need is well-covered by
the average American diet
• Core strength training
– Core: abdominal, hip, and spinal muscles
• Pilates exercise system
• Stability exercise balls
• Elastic-band resistive exercise
© Cengage Learning 2015
Strength-Training Programs
Principles Involved in Strength Training
• Mode of training
– Isometric vs. dynamic
– Free weights vs. machines
• Resistance (intensity)
• Sets
• Frequency
• Exercise variations
© Cengage Learning 2015
Strength-Training Programs
Free Weights versus Machines
• Advantages of free
weights
• Advantages of
machines
– Cost
– Safety
– Variety
– Selection
– Portability
– Variable resistance
– Balance
– Isolation
– One size fits all
– Time
– Flexibility
– Rehabilitation
– Skill acquisition
© Cengage Learning 2015
Principles Involved in Strength Training
© Cengage Learning 2015
Strength-Training Programs
Plyometrics
• Generate greatest amount of force in the
shortest amount of time
– Leads to greater increases in speed and
explosiveness
– Higher risk for injuries compared with
conventional resistance training
• Most strength gains are seen in the first eight
weeks
• Examples: P90x
© Cengage Learning 2015
Exercise Safety Guidelines
• What is required to safely exercise and do
resistance training?
• And, what areas of safety need to be considered?
© Cengage Learning 2015
Exercise Safety Guidelines
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Machines are a good option for those new to strength training
Involve all major muscle groups
Select exercises that will strengthen the core
Never lift weights alone
Warm up properly
Use proper lifting technique
Don’t lock elbows and knee joints
Maintain proper body balance while lifting
Exercise larger muscle groups before smaller muscle groups
Exercise opposing muscle groups
Breathe naturally
Avoid holding your breath while lifting
Allow adequate recovery time between sets
Unusual discomfort and pain are signals to stop
Use common sense when fatigued
Stretch at the end of strength-training
© Cengage Learning 2015
Muscular Flexibility
© Cengage Learning 2015
© Cengage Learning 2015
Muscular Flexibility
• Flexibility is the achievable range of motion at a
joint or group of joints without causing injury
– When joints are not regularly moved through their
entire range of motion, muscles and ligaments
shorten, and flexibility decreases
– Some muscular/skeletal problems and injuries
are related to a lack of flexibility:
• Poor posture and subsequent aches and pains that
lead to limited and painful joint movement
• Improper alignment of the vertebral column and
pelvic girdle
© Cengage Learning 2015
Flexibility in Older Adults
…and we are all aging
• Because of decreased flexibility, older adults
lose mobility and may be unable to perform
simple daily tasks
• Lack of flexibility also may cause falls and
subsequent injury in older adults
© Cengage Learning 2015
Factors Affecting Flexibility
• Muscular flexibility relates to genetic factors,
body temperature, age, and gender
• Range of motion is joint-specific:
– Joint cartilage
– Ligaments and tendons
– Muscles and skin
– Tissue injury
– Adipose tissue (fat)
• Sedentary living is the most significant
contributor to lower flexibility
© Cengage Learning 2015
Muscular Flexibility Programs
• Range of joint mobility can be increased through
regular stretching
• A comprehensive stretching program should
– Include all body parts
– Follow guidelines for development of flexibility
• Overload and specificity of training principles
© Cengage Learning 2015
Muscular Flexibility Programs
• Static stretching (slow-sustained stretching)
– Muscles are lengthened gradually through a
joint’s complete range of motion
• Passive stretching
– Performed with the aid of an external force
applied by either another individual or an external
apparatus
• Ballistic (dynamic) stretching: not recommended
– Performed with jerky, rapid, and bouncy
movements
© Cengage Learning 2015
Muscular Flexibility Programs
• Dynamic stretching
– Require speed of movement, momentum, and
active muscular effort to help increase the range
of motion about a joint or group of joints
• Controlled ballistic stretching
– Slow, short, gentle, and sustained movements
• Proprioceptive neuromuscular facilitation
– Uses reflexes and neuromuscular principles to
relax the muscles being stretched
© Cengage Learning 2015
Muscular Flexibility Programs
• Proprioceptive neuromuscular facilitation (PNF)
is based on a “contract-and-relax” method and
requires the assistance of another person
• Isometric contraction helps relax the muscle
being stretched
© Cengage Learning 2015
Muscular Flexibility Programs
Guidelines for Flexibility Development
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Muscular Flexibility Programs
When to Stretch?
• Warm-up involves gentle stretching
– Not through entire range of motion
– Progressively increase muscle temperature
• Cool-down prevents muscle soreness
– Higher temperature increases range of motion
• Each major muscle group should be subjected
to at least one stretching exercise
– Complete flexibility workout will last 15 to 30
minutes
© Cengage Learning 2015
Muscular Flexibility Programs
Contraindicated Exercises
• Even safe exercises can be hazardous if they
are performed incorrectly
• Some exercises may cause trauma and injury
when executed repeatedly
• Pre-existing muscle or joint conditions can
increase risk of harm during certain exercises
© Cengage Learning 2015
Effects of Posture
• Posture is the relationship between different
body parts
– Enhances appearance, improves balance and
endurance, protects against pains and aches,
prevents falls, and enhances well-being
• Poor posture
– Risk factor for musculoskeletal problems of neck,
shoulders, lower back
– Strains hips and knees
– Chronic low-back pain
© Cengage Learning 2015