Download Benefits of Regular Physical Activity

10
Personal Fitness:
Improving Health
through Exercise
PowerPoint® Lecture Slide
Presentation prepared by
Michael Hall
Copyright © 2006 Pearson Education, Inc.,
publishing as Benjamin Cummings
Objectives
• Describe the benefits of regular physical activity.
• Define physical activity and exercise as they relate to health and
fitness.
• Explain the components of an aerobic exercise program.
• Discuss different stretching and strength exercises designed to
improve strength and flexibility.
• Compare the various types and benefits of resistance exercise
programs.
• Summarize ways to prevent and treat common fitness injuries.
• Discuss the factors that contribute to obsessive exercise patterns
and prevention techniques.
• Summarize the key components of a personal fitness program.
Copyright © 2006 Pearson Education, Inc., publishing as Benjamin Cummings
Physical Fitness, Activity, and Exercise
• Physical activity – any bodily movement that is
produced by the contraction of skeletal muscles and that
substantially increases energy expenditure
• Exercise – planned, structured, and repetitive bodily
movement done to improve or maintain one or more
components of physical fitness such as endurance,
flexibility, and strength
• Physical fitness – the ability to perform moderate-tovigorous levels of physical activity on a regular basis
without excessive fatigue
Copyright © 2006 Pearson Education, Inc., publishing as Benjamin Cummings
Table 10.1 Major Components of Physical Fitness
Copyright © 2006 Pearson Education, Inc., publishing as Benjamin Cummings
Table 10.1
Benefits of Regular Physical Activity
• Improved cardiorespiratory
fitness
• Improved bone mass
• Reduced risk of heart disease
• Improved health and life span
• Prevention of hypertension
• Improved blood lipid and
lipoprotein profile
• Reduced cancer risk
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• Improved weight control
• Prevention of diabetes
• Improved immunity
• Improved mental health
Improving Cardiorespiratory Fitness
• Aerobic – any type of exercise that increases heart rate
• Aerobic capacity – functional status of the
cardiorespiratory system, the maximum volume of
oxygen consumed by the muscles during exercise
(VO2max)
• Graded exercise test – measures aerobic capacity by
gradually increasing pace on treadmill
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Aerobic Fitness Program
• Frequency –exercise vigorously at least 3 times per week
• Intensity – use target heart rate
• Target heart rate = (220 – age) x .60
• Duration – vigorous activities for 20 minutes, moderate
for 30 minutes
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Figure 10.1 Guidelines for Physical Activity
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Figure 10.1
Figure 10.3 Levels of Physical Activity
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Figure 10.3
Stretching Exercises and Well-Being
• Flexibility – a measure of the range of motion
• Static stretching – slow, gradual stretching of muscles
and tendons, and holding them at a point
• Proprioceptive neuromuscular facilitation – uses various
patterns of movement
• Ballistic stretching – repeated bouncing motions, high
risk of injury (not recommended)
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Figure 10.5 Stretching Exercises to Improve
Flexibility
Copyright © 2006 Pearson Education, Inc., publishing as Benjamin Cummings
Figure 10.5
Yoga, Tai Chi, and Pilates
• Yoga – blends mental and physical aspects of exercise:
• Iyengar yoga
• Ashtanga yoga
• Bikram yoga
• Tai Chi – increases range of motion and flexibility;
decreases muscle tension
• Pilates – emphasizes flexibility, coordination, strength
and tone
Copyright © 2006 Pearson Education, Inc., publishing as Benjamin Cummings
Improving Muscular Strength and Endurance
• Muscular strength – amount of force a muscle is capable
of exerting
• One repetition maximum (1 RM) – maximum you can
exert at one time
• Muscular endurance – ability of a muscle to exert force
repeatedly without fatiguing
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Principles of Strength Development
• The tension principle
• The overload principle
• The specificity-of-training principle
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Gender Differences in Weight Training
• Testosterone levels influence hypertrophy of muscles
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Types of Muscle Activity
• Isometric muscle action
• Concentric muscle action
• Eccentric muscle action
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Figure 10.6 Isometric, Concentric, and Eccentric
Muscle Actions
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Figure 10.6
Methods of Providing Resistance
• Body weight resistance (calisthenics)
• Fixed resistance
• Variable resistance
• Accommodating resistance devices
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Fitness Injuries
• Overuse injuries – cumulative stresses placed on
tendons, bones, and ligaments during exercises
• Traumatic injuries – occur suddenly and violently,
typically by accident: broken bones, torn ligaments and
muscles, contusions, and lacerations
• Prevention – proper clothing, appropriate footwear,
appropriate exercise equipment
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Figure 10.7 Anatomy of a Running Shoe
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Figure 10.7
Common Overuse Injuries
• Plantar fasciitis
• Shin splints
• Runner’s knee
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Treatment
• RICE
• Rest
• Ice
• Compression
• Elevation
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Exercising in the Heat
• Heat cramps
• Heat exhaustion
• Heat stroke
• Drink plenty of fluids
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Exercising in the Cold
• Hypothermia
• Prevention:
• Watch weather conditions
• Use “buddy” system
• Layer clothing
• Drink plenty of fluids
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Cramps
• Overexertion theory
• Be sure to properly warm up muscles before exercising
• Massage, stretching, putting pressure on muscle, and
deep breathing are useful remedies
Copyright © 2006 Pearson Education, Inc., publishing as Benjamin Cummings
Creating Your Own Fitness Program
• Designed to improve or maintain cardiovascular fitness,
flexibility, muscular strength and endurance, and body
composition
• Comprehensive program
• Cross-training
• Choose one that you like
Copyright © 2006 Pearson Education, Inc., publishing as Benjamin Cummings