Survey
* Your assessment is very important for improving the workof artificial intelligence, which forms the content of this project
* Your assessment is very important for improving the workof artificial intelligence, which forms the content of this project
PHYSICAL ACTIVITY & FITNESS Understanding the Benefits Elements of Fitness If exercise could be acquired in a pill, it would be one of the most widely prescribed medicines What is Physical Fitness? Physical Fitness is the ability of your body systems to work efficiently. A fit person is able to carry out the typical activities of living, such as work, and still have enough energy and vigor to respond to emergency situations and to enjoy leisure time activities. Physical Activity and Exercise When people do physical activity especially for the purpose of getting fit, we say they are doing exercise. Physical activity is a general term that includes sports, dance, and activities done at work or at home, such as walking, climbing stairs, or mowing the lawn. Why Exercise? Regular physical activity can do much to prevent disease and illness. It can help you look your best (with proper nutrition, good posture, and good body mechanics). Besides looking better, people who do regular physical activity feel better, do better on academic work, and are less depressed than people who are less active. Regular physical activity results in physical fitness which is the key to being able to do more of things you want to do and enjoy life. It allows you to be fit enough to meet emergencies and day-to-day demanding situations. Being physically active can build fitness, which, in turn, provides you with many health and wellness benefits. Types of Benefits Fitness Benefits Physiological Benefits Health Benefits Fitness Benefits of Physical Fitness Health - Related Physical Fitness It helps you stay healthy Skill - Related Physical Fitness It helps you perform well in sports and activities that require certain skills Health - Related Physical Fitness Cardiovascular fitness: the ability to exercise your entire body for long periods of time. Muscular strength: the amount of force your muscles can produce. Muscular endurance: the ability to use your muscles many times without tiring. Flexibility: the ability to use your joints fully through a wide range of motion. Body composition: is the percentage of body weight that is made up of fat when compared to other body tissue, such as bone and muscle. Skill - Related Physical Fitness Different sports require different parts of skill -related fitness. Many sports require several parts. For example, a skater might have good agility, but may not posses good power. Some people have more natural ability in skill areas than others. Good health does not come from being good in skillrelated fitness. By participating in health – related fitness activities an individual will receive physiological benefits. The body systems are impacted in a positive way Understanding the Benefits Physiological Benefits Nervous System Improves response stimuli Endocrine System Increases metabolic rate Circulatory System Strengthens cardiac muscle Skeletal System Increases bone density Muscular System Improves muscle tone Respiratory System Increases breathing efficiency Understanding the Benefits Health Benefits Decrease Risk of: • • • • • • • • • Cardiovascular Disease Heart Disease High Blood Pressure Cancer Diabetes Low Back Pain Obesity Osteoporosis Stroke Putting it all Together Fitness Benefits Physiological Benefits Health Benefits Exercise Prevalence 23% of adults in US engage in regular vigorous exercise 15% engage in regular moderate exercise 22% are inadequately active (not regular) 40% are sedentary Obesity Trends* Among U.S. Adults BRFSS, 1991-2002 (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman) 1991 1995 2002 No Data <10% 10%–14% 15%–19% 20%–24% ≥25% Obesity Trends* Among U.S. Adults BRFSS, 1985 (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman) No Data <10% 10%–14% Obesity Trends* Among U.S. Adults BRFSS, 1986 (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman) No Data <10% 10%–14% Obesity Trends* Among U.S. Adults BRFSS, 1987 (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman) No Data <10% 10%–14% Obesity Trends* Among U.S. Adults BRFSS, 1988 (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman) No Data <10% 10%–14% Obesity Trends* Among U.S. Adults BRFSS, 1989 (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman) No Data <10% 10%–14% Obesity Trends* Among U.S. Adults BRFSS, 1990 (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman) No Data <10% 10%–14% Obesity Trends* Among U.S. Adults BRFSS, 1991 (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman) No Data <10% 10%–14% 15%–19% Obesity Trends* Among U.S. Adults BRFSS, 1992 (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman) No Data <10% 10%–14% 15%–19% Obesity Trends* Among U.S. Adults BRFSS, 1993 (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman) No Data <10% 10%–14% 15%–19% Obesity Trends* Among U.S. Adults BRFSS, 1994 (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman) No Data <10% 10%–14% 15%–19% Obesity Trends* Among U.S. Adults BRFSS, 1995 (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman) No Data <10% 10%–14% 15%–19% Obesity Trends* Among U.S. Adults BRFSS, 1996 (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman) No Data <10% 10%–14% 15%–19% Obesity Trends* Among U.S. Adults BRFSS, 1997 (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman) No Data <10% 10%–14% 15%–19% ≥20 Obesity Trends* Among U.S. Adults BRFSS, 1998 (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman) No Data <10% 10%–14% 15%–19% ≥20 Obesity Trends* Among U.S. Adults BRFSS, 1999 (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman) No Data <10% 10%–14% 15%–19% ≥20 Obesity Trends* Among U.S. Adults BRFSS, 2000 (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman) No Data <10% 10%–14% 15%–19% ≥20 Obesity Trends* Among U.S. Adults BRFSS, 2001 (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman) No Data <10% 10%–14% 15%–19% 20%–24% ≥25% Obesity Trends* Among U.S. Adults BRFSS, 2002 (*BMI(*BMI ≥30, oror~ 30lbs lbs overweight 5’ 4” woman) 30, ~ 30 overweight for 5’4” for person) No Data <10% 10%–14% 15%–19% 20%–24% Source: Behavioral Risk Factor Surveillance System, CDC ≥25% Exercise vs. No Exercise Activity #1: Discuss reasons why people engage in physical activity. Rank them. Discuss reasons why people do not engage in physical activity. Rank them. Report your results on the board. Exercise Prevalence Reasons Why People Exercise 1. 2. 3. 4. 5. 6. 7. Weight / Appearance Socialization Health Makes you feel good Enjoyment Enhance Self Esteem Self Identity Reasons why people exercise increase over time Exercise vs. No Exercise Reasons People Don’t Exercise 1. 2. 3. 4. Lack of Time Lack of Energy Lack of Motivation Cost, Facilities, Safety, Feel Awkward or Uncomfortable, Injury What’s the Big Deal The Societal Impact What are the consequences of a society that does not exercise? Muscular System Muscular System Benefits of Muscular Strength and Endurance Improved performance of physical activities Injury prevention Improved body composition Enhanced self-image and quality of life Improved muscle and bone health with aging Prevention and management of chronic disease Types of Strength Training Exercises Static (isometric) exercise = muscle contraction without a change in the length of the muscle Dynamic (isotonic) exercise = muscle contraction with a change in the length of the muscle – Concentric contraction = muscle applies force as it shortens – Eccentric contraction = muscle applies force as it lengthens Applying the FITT Principle Frequency Intensity Time = days per week = amount of resistance = number of repetitions and sets Type = strength training exercises for all major muscle groups Frequency of Exercise American College of Sports Medicine recommends 2-3 days per week – Allow 1 full day of rest between workouts Intensity of Exercise: Amount of Resistance Choose resistance based on your current fitness level and goals To build strength – Lift heavy weights (80% of 1 RM) – Perform a low number of repetitions To build endurance – Lift lighter weights (40-60% of 1 RM) – Perform a high number of repetitions For a general fitness program – Lift moderate weights (70% of 1 RM) – Moderate number of repetitions Time of Exercise: Repetitions and Sets To build strength and endurance, do enough repetitions to fatigue the muscles The heavier the weight, the fewer the repetitions (1-5) to fatigue = a program to build strength The lighter the weight, the higher the number of repetitions (15-20) to fatigue = a program to build endurance To build both strength and endurance, try to do 8-12 repetitions of most exercises Training for Strength versus Training for Endurance Time of Exercise: Repetitions and Sets Set = a group of repetitions followed by a rest period For general fitness, 1 set of each exercise is sufficient Doing more than one set will increase strength development Rest between sets Type of Exercise For a general fitness program: – 8–10 different exercises – Work all major muscle groups – Balance between agonist and antagonist muscle groups – Do exercises for large-muscle groups and multiple joints before exercises for small-muscle groups or single joints FITT Principle for Strength Training Sample Workout Card