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Exercise Chapter Thirteen Chapter 13 EXERCISE FOR HEALTH AND FITNESS 1 © 2010 McGraw-Hill Higher Education. All rights reserved. Exercise Chapter Thirteen FIGURE 13.1 CURRENT LEVELS OF PHYSICAL ACTIVITY AMONG AMERICAN ADULTS 2 © 2010 McGraw-Hill Higher Education. All rights reserved. Exercise Chapter Thirteen WHAT IS PHYSICAL FITNESS? The body’s ability to respond or adapt to the demands and stress of physical effort Five components of fitness: Cardiorespiratory endurance: Muscular Strength Muscular endurance Flexibility Body composition 3 © 2010 McGraw-Hill Higher Education. All rights reserved. Exercise Chapter Thirteen COMPONENTS OF FITNESS Cardiorespiratory Endurance -ability of heart and lungs to deliver oxygen to working muscles for sustained activity Muscular Strength - amount of force a muscle can produce with a single maximum effort Muscular Endurance - ability of muscle to sustain a given level of muscle tension Flexibility - ability to move joints through their full range of motion Body Composition - amount of lean body tissue vs. body fat 4 © 2010 McGraw-Hill Higher Education. All rights reserved. Exercise Chapter Thirteen SKILL-RELATED COMPONENTS OF FITNESS The ability to perform a particular sport or activity Speed – the ability to perform a movement in a short period of time Power – the ability to exert force rapidly, based on a combination of strength and speed Agility – the ability to change the body’s position quickly and accurately Balance – the ability to maintain equilibrium while either moving or stationary Coordination – the ability to perform motor tasks accurately and smoothly using body movements and the senses Reaction time – the ability to respond quickly to a stimulus 5 © 2010 McGraw-Hill Higher Education. All rights reserved. Exercise Chapter Thirteen PHYSICAL ACTIVITY ON A CONTINUUM Is any body movement carried out by the skeletal muscles and requiring energy. Arranged on a continuum based on the amount of energy they require Exercise – a subset of physical activity planned, structured, repetitive movement of the body….. Increasing physical activity to improve health and wellness 1996 - U.S. Surgeon General’s “Physical Activity and Health” 2007 - ACSM and AHA joint publication “Physical Activity and Public Health: Updated Recommendations for Adults”. 6 © 2010 McGraw-Hill Higher Education. All rights reserved. Exercise Chapter Thirteen FIGURE 13.2 EXAMPLES OF MODERATE AMOUNTS OF PHYSICAL ACTIVITY 7 © 2010 McGraw-Hill Higher Education. All rights reserved. Exercise Chapter Thirteen PHYSICAL ACTIVITY AND EXERCISE FOR HEALTH AND FITNESS The Centers for Disease Control and Prevention (CDC) recent statistics about American adults. About 48% participate in some leisure-time physical activity, including 50% of men and 47% women. Between 2001 and 2005, physical activity levels increased slightly among all age and ethnic groups, with the exception of Hispanic males. Education is an important factor.. 54% of college graduates do some type of physical activity compared to 37% of high school dropouts. 8 © 2010 McGraw-Hill Higher Education. All rights reserved. Exercise Chapter Thirteen HOW MUCH PHYSICAL ACTIVITY IS ENOUGH? The amount of activity needed depends on an individual’s health status and goals. Moderate intensity versus high-intensity exercise Continuous versus intermittent exercise 9 © 2010 McGraw-Hill Higher Education. All rights reserved. Exercise Chapter Thirteen BENEFITS OF EXERCISE Improved cardiorespiratory function More efficient metabolism Improved body composition 10 © 2010 McGraw-Hill Higher Education. All rights reserved. Exercise Chapter Thirteen FIGURE 13-3 INTERMEDIATE AND LONG-TERM EFFECTS OF REGULAR EXERCISE. 11 © 2010 McGraw-Hill Higher Education. All rights reserved. Exercise Chapter Thirteen DISEASE PREVENTION AND MANAGEMENT Cardiovascular Disease Metabolic Syndrome Prevention Insulin resistance High blood pressure Abnormal blood fats Abdominal fat deposits Type 2 diabetes Blood clotting abnormalities Blood vessel inflammation Improves blood fat levels - improves HDL’s Improves blood pressure Hypertension Coronary heart disease Stroke Cancer Osteoporosis Type II Diabetes 12 © 2010 McGraw-Hill Higher Education. All rights reserved. Exercise Chapter Thirteen IMPROVED PSYCHOLOGICAL AND EMOTIONAL WELLNESS Reduced stress Reduced anxiety and depression Improved self-image Learning and memory Enjoyment 13 © 2010 McGraw-Hill Higher Education. All rights reserved. Exercise Chapter Thirteen DISEASE PREVENTION AND MANAGEMENT Improved immune function Prevention of injures and low-back pain Improved wellness for life 14 © 2010 McGraw-Hill Higher Education. All rights reserved. Exercise Chapter Thirteen FIGURE 13.5 PHYSICAL ACTIVITY PYRAMID 15 © 2010 McGraw-Hill Higher Education. All rights reserved. FIRST STEPS Medical Clearance Men over 40 and women over 50 Basic Principles of physical Training Specificity Progressive overload Frequency Intensity Time Type Reversibility Individual differences Selecting Acitivities Chapter Thirteen Exercise 16 © 2010 McGraw-Hill Higher Education. All rights reserved. Exercise Chapter Thirteen CARDIORESPIRATORY ENDURANCE EXERCISES Frequency - 3-5 days Intensity - 60-80% Maximal oxygen consumption (VO2max) Target heart rate range Refer to Take Charge: Determining Your Target Heart Rate Range Duration - 20-60 minutes The warm-up and cool-down Type of Activity - walking, jogging, swimming, biking & C.C. skiing 17 © 2010 McGraw-Hill Higher Education. All rights reserved. Exercise Chapter Thirteen DEVELOPING MUSCULAR STRENGTH AND ENDURANCE Types of Strength Training Exercise Resistance exercise Isometric (static) exercise Isotonic (dynamic) exercise Choosing equipment Choosing exercises Frequency Intensity Duration A caution about supplements 18 © 2010 McGraw-Hill Higher Education. All rights reserved. Exercise Chapter Thirteen FLEXIBILITY EXERCISES Proper stretching technique Statically Ballistic (bouncing) is dangerous Active Passive Frequency Intensity Duration 19 © 2010 McGraw-Hill Higher Education. All rights reserved. Exercise Chapter Thirteen FIGURE 13.8 FITT PRINCIPLE 20 © 2010 McGraw-Hill Higher Education. All rights reserved. Exercise Chapter Thirteen PUTTING IT ALL TOGETHER Cardiorespiratory endurance Muscular strength and endurance Major muscle groups (8-10 machines, one or more sets) 2 or 3 days a week Flexibility At least 20 minutes Target heart rate 3 to 5 days a week 2 or 3 days a week After exercise Skill training 21 © 2010 McGraw-Hill Higher Education. All rights reserved. Exercise Chapter Thirteen GETTING STARTED AND STAYING ON TRACK Selecting instructors, equipment, and facilities Eating and Drinking for Exercise. Balanced diet Drink before and during exercise 2 cups, 2 hours before Manage your fitness program Finding help and advice about exercise Selecting equipment Choosing a fitness center Consistency: The key to physical improvement Start slowly, get in shape gradually Beginning phase Progress phase Maintenance phase Assess your fitness Endurance by checking your time for the 1.5 mile run/walk. 22 © 2010 McGraw-Hill Higher Education. All rights reserved. Exercise Chapter Thirteen PREVENTING AND MANAGING ATHLETIC INJURIES Care for injuries that may occur. R. - Rest I. - Ice C. - Compression E. – Elevation Basic guidelines 1. 2. 3. 4. 5. 6. 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 23 © 2010 McGraw-Hill Higher Education. All rights reserved. Exercise Chapter Thirteen EXERCISE FOR HEALTH AND FITNESS Chapter 13 24 © 2010 McGraw-Hill Higher Education. All rights reserved.
