Download Chapter #4 – Becoming Physically Fit

Chapter #4 – Becoming Physically Fit
Mission: To balance ____________ fitness with _________of obesity
Benefits of Fitness:
Strengthen ________ function
Improve ___________ efficiency
Lower resting heart ________
Reduce cholesterol and ___________
Decrease peripheral _______________ disease
Prevent hyper_______________ (HTN)
Prevent osteo___________
Improved _________________ system
Joie de ________ increased
Ability to cope with ____________
Improved self concept/___________
Reduced _________ costs
Longevity and __________ of life
“Cardio-vascular” fitness is the _______ for the whole body fitness”
Components of Physical Fitness
Who is more fit and why?
a. Tiger Woods
b. David Wells
c. Lance Armstrong
d. David Beckham
e. Shania Twain
f. Mia Hamm
g. Chellsid Memmel
1. Cardiovascular Fitness
Principle: Using Large muscles mostly with the body __________
C-V terms: a. aerobic/cardio
b. anaerobic – __________ debt
2. Muscular Strength
Terms:
a. Progressive ___________
b. Isometrics, isotonic, iso_______, plyo________
c. _____________Principle
3. Muscular Endurance
Terms: a. “_________Wind”
b. Distance/Time/Activity
4. Flexibility
Terms:
a. Agility vs. ___________
(Rhythmic Gym vs. ________)
(_____________vs. static)
b. Balance and ____________
(Dystrophy, CVA’s, Athlete Recovery)
5. Body Composition
Terms:
a. ____________ vs. Muscle
b. Hydro_________, BMI, Calipers,
c. Fat-__________ weight
AGING PHYSICALLY
Book says, “ It starts in the fourth decade…is that really true?”
Principles:
a. The body is an ___________, not a ___________. It is ________ yet, unique.
b. Change is ____________ and ______________
c. Greatest change is in most ___________ systems…the endo________ and
_________ (ie. Menopause and Chronic ___________)
d. Process can be slowed down and in some cases _________________
HEALTH CONCERNS FOR MIDDLE ADULTS 9AGES 45-64)
a.
b.
c.
d.
e.
Drop in ________ mass density
____________compression (shrinking)
Changes in joint ______________
Increases in ___________
Decreases in
i.
ii.
iii.
iv.
v.
vi.
________ muscle mass
capacity for ___________
visual ____________
basal _____________ requirements
______________
____________ function
(If you had all this wouldn’t you be a hypochondriac?)
Osteoporosis For Women
*Menopausal women ____________
*Begins in ____________ system with drops in ____________
(_________________ not estrogen)
*Inability to fully absorb vitamin D and ____________ in _____ tract, so elements are
pulled from ____________
 Slower exercise means ________ pressure on bones and
therefore less laying down of ____________ in
___________________ of bone
OSTEOARTHRITIS (Male and Female)
*General terms for ____ forms of bone/joint ________________
*Occurs mainly in __________ bearing joints through lifetime of _____ and _____
*Genetically _________________
*Key is management through ________________ and ________________
Exercise Dangers
A.
B.
C.
D.
E.
F.
G.
Failure to return to Normal after _____ hours
Change in _______ Patterns
______________ difficulties
Chest _____
Change in ________ output(Diabetics)
Joint _______________
Sports _______________
STEROID USE




Prescribed steroids for ________, cancers, etc
(_________________)
Anabolic-like steroids used for _______, strength and
___________
Taken orally or by ________________
Problems with ___________ and ______________
WHAT IS THE FEMALE TRIAD?


Found in appearance-related sports like gymnastics, ______,
figure _______
Problem with eating ___________, ____________ and
______________________ (inadequate fuel and ____)
Exercise and Older Adults
Goals must __________. More ________ interaction, ________ activity is harder to
______, yet sustained _____________
Physical Fitness Concepts
a.
b.
c.
d.
e.
f.
g.
h.
i.
j.
Should I see a ____________ before commencing a program?
What causes a “runner’s ______?)
How should I change my program as I age or experience some type of ______
Should women exercise during _________?
How beneficial is cardio _______________
What are ________ impact events?
What is the best means of __________ replacement?
Where do I find out about ________ equipment (pp. 105-7)?
How worthwhile are commercial ___________?
What is cross-__________________?
DEVELOPING A FITNESS PROGRAM
What are the traditional activities?
What are the NEW activities?
+In developing a fitness program the following _____ considerations must be addressed:
Mode – continuous _________ using large ___________
Frequency - _________ time per week
Intensity - ____________ percent of Maximum Heart Rate (_____)
Duration - ___________ minutes
More intense - __________ time
Less intense - __________ time
(____________ Training)
E. Resistance Training - ___________ times per week, _______ speed with full
______ of motion avoiding _______________ maneuver
Many different forms but all originate from _______ and _______ who had 8-12
________ for ____________ exercises
F. Flexibility- Stretch __________ __________ groups about _________ per week
Using __________ techniques
A.
B.
C.
D.
Special Considerations:
A. ___________ about 10-15 minutes
B. Workout – follow ____________ guidelines
C. ___________ about 5-10 minutes
Older Athletes (65+)
Is the problem aging or __________?
Decrease:
a. ________ mass
b.
c.
d.
e.
f.
g.
h.
i.
j.
__________ structure
________ bulk and strength
__________ uptake
Nervous systems _________
Hearing/__________
Sensory ________________
Reaction __________
Gait and __________
___________ response