Download Exercise for Health and Fitness

Exercise for Health and Fitness
Why Exercise?
• Ten Determinants of aging
1.
Muscle mass- age 20-44 lose 6-7 lbs./decade
after age 45
2.
3.
Muscle Strength
Basal Metabolic Rate- rate at which the body
uses energy to sustain life
2
Why Exercise ?
4.
5.
Body Fat
Aerobic Capacity
3
Why Exercise?
6. Blood-sugar Tolerance (by age 70, 20% of
men and 30% of women = A.O.D.)
7. Cholesterol levels- sustained exercise has
been shown to raise H.D.L.
8. Blood Pressure
(maintain elasticity)
4
Why Exercise?
9. Bone Density
10. Thermoregulation
5
6
7
Exercise is a subset of Physical Activity;
Planned, Structured and Repetitive movement
8
Components of Fitness
Cardiorespiratory
Endurance-ability of
heart and lungs to
deliver oxygen to
working muscles for
sustained activity
Muscular Strengthamount of force a
muscle can produce
with a single maximum
effort
Muscular Enduranceability of muscle to sustain
a given level of muscle
tension
Flexibility- ability to move
joints through their full
range of motion
Body Compositionamount of lean body tissue
vs. body fat
9
Influencing factors
10
Cardiorespiratory Endurance
• The ability of the heart, lungs and
associated blood vessels to deliver oxygen
to working cells to maintain an energy
supply.
• Work longer and at a greater intensity.
11
Cardiorespiratory Endurance
Concepts
• Oxygen debt- the amount of time spent in an
energy requiring state where oxygen is not
available or cannot be delivered in a timely
manner
• Anaerobic energy production- sugar burning
Lactic Acid
• Aerobic energy production- Fat + sugar + O2
Energy
12
Cardiorespiratory Endurance
Workout
• Type of Activity – i.e. walking, jogging,
swimming, biking & C.C. skiing
F.I.T Principle
• Frequency - 3-5 days (48 hr. principle)
• Intensity – conversational level
• Time - 20-60 minutes
13
14
15
Disuse= atrophy
Use = Hypertrophy
Not in number
16
Overload Principle
17
Flexibility
• Necessary to maintain full R.O.M.
– Static stretching NOT BOUNCING.
– Active stretching involves stretching a muscle
by contraction of the opposing muscle.
– Passive stretching involves an outside force.
• Complete flexibility workout should have -.
–
–
–
–
3-5 repetitions with a count of 10-30 seconds each.
Rest for 30-60 seconds between repetitions
Should last around 20-30 minutes.
At least 2-4 times a week.
“Probably Not”
18
Complete Fitness Program
•
•
•
•
Cardiorespiratory Endurance
Muscular Strength and Endurance
Flexibility
Skill Training - incorporating exercise into a
physical activity or sport which is enjoyed
19
Preventing and Managing
Athletic Injuries
• Care for injuries that may occur.
– R.I.C.E. Rest, Ice, Compression, Elevation
•
•
•
•
•
•
Staying in condition
Warm-up and Cool down
Use proper body mechanics
Not exercising when ill
Use proper equipment
Not returning to normal exercise programs
until injury has healed
20
This is not the only definition of
Fitness!
21