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Exercise for Health, Fitness, and Fun
University of Central Florida
Medical Self-Assessment
Quiz Questions

“______________” is the best exercise?
True or False?

You burn more fat at lower intensities of exercise.
T

Muscle turns into fat (and vice versa) when you
start or stop exercising? F
Quiz Questions

The best way to flatten your stomach is
through doing sit-ups/crunches at least 10
minutes per day. F
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If you are thin, you are fit. F

Women who strength train generally do not
get bulky muscles. T
Quiz Questions

No pain, no gain? F

In order to burn fat while exercising, you
should be gasping for air. F

If you do less than 30 minutes of aerobic
exercise, you are wasting your time? F
Quiz Questions

If you’re exercising and you’re not losing weight,
you’re doing something wrong. F

Your metabolism can remain higher than normal
for up to 12 hours after you finish an aerobic
workout. T

The more muscle you build, the more calories you
burn throughout the day. T
Physical Benefits of Exercise
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Strengthens the Heart
Improves Lung
Capacity
Increases Metabolic
Rate
Improves Muscle
Strength
Improves Cholesterol
Levels
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Lowers Blood
Pressure
Increases Flexibility
and Endurance
Increases Bone
Density
Controls Blood Sugars
Helps Control Weight
Enhances Immunity
Mental and Emotional Benefits of
Exercise
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Enhances Self-Esteem
Improves
Concentration
Reduces Stress
Promotes Positive
Mental Attitude
Emotional Stability
Mental Energy
Improves Sleep
Patterns
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Increased Sense of
Well-being
Reduces Negative
Emotions
Relieves Anxiety and
Tension
Relieves Depression
and Fatigue
Improves Quality of
Life
Disease Reduction from Exercise
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Cardiovascular Disease
Stroke
High Blood Pressure
Cancer
Diabetes
Osteoporosis
Health and Fitness Benefits, Core Concepts Figure 13-6, page 373
Now You Know!

Americans spend an average of ____
minutes per day exercising?
A) 15
B) 30
C) 60
Answer: 15 minutes

On average, Americans spend 10 times that
amount of time, about 150 minutes
watching television…
See Core Concepts Figure 13-2,
page 365, for immediate and
long-term effects of regular exercise.
Types of Exercise
Aerobic
“with oxygen”
 low/mod intensity
 long duration

examples:
walking, aerobic
dance, jogging,
swimming, cross
country skiing
Anaerobic
“without oxygen”
 high intensity
 short duration

examples:
weightlifting,
plyometrics,
gymnastics,
sprinting
5 Components of Fitness
(We measure these during your CHAMP)
1) Body composition
2) Flexibility
3) Muscular strength
4) Muscular endurance
5) Cardiovascular endurance
5 Components

Body Composition: percentage of fat
and non-fat tissue
Methods of measuring:
•
•
•
•
•
Scale
Hydrostatic
Calipers
Futrex
Impedence
5 Components
Flexibility: Range of Motion (ROM) at a joint
• neck, hip, stride, back
Muscular Endurance: Ability of muscle to exert
sub-maximal force over a pd. of time
• sit-ups, push -ups
Muscular Strength: Ability to exert maximum
force against resistance
• bench press, leg press, hand grip
5 Components

Cardiovascular endurance: ability of heart and
lungs to pump oxygenated blood to cells to meet
the demands of prolonged physical activity
• 1.5 mile run, 1 mile walk, 4 mile cycle, 12 min. swim
FITT Principle
for aerobic exercise
Guidelines provided by ACSM and the Surgeon
General’s Healthy People 2000
Frequency: 3-5 days per week
Intensity: 60-85% of Max. Heart Rate
Time: 15-60 minutes per session
Type: activities involving large muscle groups
Now You Know!

To improve your health, you must do high intensity exercise.
True or False???
Answer: False

Even moderate physical activity such as
walking the dog or doing yard work has
significant health benefits.
Intensity
(How hard should I be working?)
Target Heart Rate
(number of beats per minute)
60-85% of Max. Heart Rate (MHR)
220 - age = MHR
.60 x MHR and .85 x MHR
Carotid pulse: groove in neck
Radial pulse: outside of supinated wrist
15 sec. x 4 or 10 sec. x 6 or 6 sec. x 10
Intensity
(How hard should I be working?)
Rating of Perceived Exertion--subjective scale
0
1
2
3
4
5
6
7
8
9
10
Nothing
Weak
Moderate
*Somewhat strong
Strong
*Very strong
Maximal
Talk Test--should be able to talk while exercising
aerobically
Anaerobic Activity Guidelines
Frequency: 2 days per week per muscle group
(minimum)
Sets: 2-3 sets (depending on fitness level)
Repetitions: 8-12 per set
Allow adequate rest and stretch between sets
Allow 24 to 48 hours rest between workouts
Be aware of DOMS - delayed onset muscle
soreness
Flexibility
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Static vs. Ballistic vs. PNF
Frequency: 3-5 days per week
Static stretch after muscles are warm
Time: hold 30-60 seconds for increased
flexibility
What about Ben Gay? Icy Hot? Warm bath?
Exercise and Weight Control
Energy expenditure equation
•
BMR (basal metabolic rate) + TEF (thermic effect
of food) + ADL (activities of daily living) = total
calories needed -- we will calculate your 24 hour
expenditure in lab
• Calories in (CI) vs. Calories out (CO)
CI > CO = Gain
CI < CO = Lose
CI = CO = Maintain
•
How can you increase / decrease the right side of
the equation???
Exercise and Weight Loss
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3500 calories = 1 lb. of fat
1-2 lb. weight loss per week maximum
Careful of differences on scale (water,
clothes, etc)
Effects of Dieting
without Exercise
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Types of diet (high protein, low
carbohydrate, limited food, low calorie)
Muscle loss
Metabolic rate slows (starvation + sedentary)
Therefore, body fat percentage more
likely to increase when diet is over
Putting Your Exercise Program
Together
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Set Goals
Select Activities
Make a
Commitment
Begin and maintain
your program
Record and assess
your progress
Starting a program
Warm-up
•
•
•
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5-7 minutes
large muscle groups
static stretches (20 sec)
Prior to all aerobic and
anaerobic exercise
Guidelines
Cool down
• 5-10 minutes
• stretch 30-60 sec.
Start off slowly, ie
15 min, 2 days week
60%MHR, light weight
Motivation

Find exercises you
like!
 Increase activity
during the day
• take stairs
• park far away
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Change your goal
• cosmetic vs. health
• fitness as a goal
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Music
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Buddy system
Take a class for credit
Put goals and progress
in writing
Reassess goals
frequently
Train for an event
Don’t get in all or
nothing mindset
Web Resources and Information
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www.shapeup.org
www.medicalfitness.org
www.edap.org
www.steroidabuse.org
www.factsontap.org
www.fitwellinc.com