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Chapter 10 EXERCISE FOR HEALTH AND FITNESS © 2010 McGraw-Hill Higher Education. All rights reserved. WHAT IS PHYSICAL FITNESS? The body’s ability to respond or adapt to the demands and stress of physical effort Five health-related components of physical fitness: Cardiorespiratory endurance Muscular Strength Muscular endurance Flexibility Body composition 2 © 2010 McGraw-Hill Higher Education. All rights reserved. Exercise 5/24/2017Chapter Thirteen CARDIORESPIRATORY SYSTEM AT REST Heart rate: 50–90 beats/minute Breathing rate: 12–20 breaths/minute Blood pressure: 110/70 Cardiac output: 5 quarts/minute Blood distributed to muscles: 15–20% DURING EXERCISE Heart rate: 170–210 beats/minute Breathing rate: 40–60 breaths/minute Blood pressure: 175/65 Cardiac output: 20 quarts/minute Blood distributed to muscles: 85–90% 3 © 2010 McGraw-Hill Higher Education. All rights reserved. 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 Synovial fluid Type of Activity - walking, jogging, swimming, biking & cross-country skiing 13 © 2010 McGraw-Hill Higher Education. All rights reserved. Exercise 5/24/2017Chapter Thirteen INTENSITY OF TRAINING Target heart rate zone Estimate your maximum heart rate (MHR) Multiply your MHR by 65% and 90% 220 – your age = MHR People who are unfit should start at 55% of MHR Example: 19-year-old MHR = 220 – 19 = 201 65% training intensity = 0.65 X 201 = 131 bpm 90% training intensity = 0.90 X 201 = 181 bpm 5 © 2010 McGraw-Hill Higher Education. All rights reserved. Exercise 5/24/2017Chapter Thirteen MUSCULAR STRENGTH AND ENDURANCE Muscular strength = the amount of force a muscle can produce with a single maximum effort Muscular endurance = the ability of a muscle or group of muscles to remain contracted (sustain a level of muscular force) or to contract repeatedly 6 © 2010 McGraw-Hill Higher Education. All rights reserved. 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 14 © 2010 McGraw-Hill Higher Education. All rights reserved. Exercise 5/24/2017Chapter Thirteen MUSCLE FIBERS Slow-twitch fibers Fatigue resistant Don’t contract as rapidly and forcefully as fast-twitch fibers Rely primarily on oxidative energy system Fast-twitch fibers Contract rapidly and forcefully Fatigue more quickly than slow-twitch fibers Rely more on nonoxidative energy system 8 © 2010 McGraw-Hill Higher Education. All rights reserved. Exercise 5/24/2017Chapter Thirteen MOTOR UNITS Motor units (nerves connected to muscle fibers) are recruited to exert force 9 © 2010 McGraw-Hill Higher Education. All rights reserved. Exercise 5/24/2017Chapter Thirteen MOTOR UNIT RECRUITMENT 10 © 2010 McGraw-Hill Higher Education. All rights reserved. Exercise 5/24/2017Chapter Thirteen 11 © 2010 McGraw-Hill Higher Education. All rights reserved. Exercise 5/24/2017Chapter Thirteen FLEXIBILITY The range of motion in a joint or group of joints Important for general fitness and wellness 12 © 2010 McGraw-Hill Higher Education. All rights reserved. FLEXIBILITY EXERCISES Proper stretching technique Statically Ballistic (bouncing) is dangerous Active Passive Frequency Intensity Duration Proprioceptive neuromuscular facilitation (PNF) = obtaining a greater training effect by using neuromuscular reflexes; for example, contracting a muscle before it is stretched 14 © 2010 McGraw-Hill Higher Education. All rights reserved. The athlete and partner assume the position for the stretch, and then the partner extends the body limb until the muscle is stretched and tension is felt. The athlete then contracts the stretched muscle for 5 - 6 seconds and the partner must inhibit all movement. (The force of the contraction should be relevant to the condition of the muscle. For example, if the muscle has been injured, do not apply a maximum contraction). The muscle group is relaxed, then immediately and cautiously pushed past its normal range of movement for about 30 seconds. Allow 30 seconds recovery before repeating the procedure 2 - 4 times. Exercise 5/24/2017Chapter Thirteen NERVOUS SYSTEM ACTIVITY Proprioceptors send information about the muscle and skeletal systems to the nervous system Stretch receptors (muscle spindles) Golgi tendon organs If a muscle is stretched, signals between the stretch receptors and nervous system control muscle length and movement and protect muscles from injury 15 © 2010 McGraw-Hill Higher Education. All rights reserved. Exercise 5/24/2017Chapter Thirteen BODY COMPOSITION Body composition = the body’s relative amounts of fat mass and fat-free mass (bone, water, muscle, connective and organ tissues, teeth) Essential fat = crucial for normal body functioning 3–5% of total body weight in males 8–12% of total body weight in females Nonessential fat = adipose tissue 16 © 2010 McGraw-Hill Higher Education. All rights reserved. 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. 4 © 2010 McGraw-Hill Higher Education. All rights reserved. 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 5 © 2010 McGraw-Hill Higher Education. All rights reserved. Exercise 5/24/2017Chapter Thirteen MODERATE AMOUNTS OF PHYSICAL ACTIVITY 19 © 2010 McGraw-Hill Higher Education. All rights reserved. Figure 10.2 Physical Activity Pyramid 11 © 2010 McGraw-Hill Higher Education. All rights reserved. BENEFITS OF EXERCISE Improved cardiorespiratory function More efficient metabolism Improved body composition 6 © 2010 McGraw-Hill Higher Education. All rights reserved. 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 8 © 2010 McGraw-Hill Higher Education. All rights reserved. IMPROVED PSYCHOLOGICAL AND EMOTIONAL WELLNESS Reduced stress Reduced anxiety and depression Improved self-image Learning and memory Enjoyment 9 © 2010 McGraw-Hill Higher Education. All rights reserved. Additional Benefits of Exercise Improved immune function Prevention of injures and low-back pain Improved wellness for life 10 © 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 Activities 12 © 2010 McGraw-Hill Higher Education. All rights reserved. Figure 10.4 FITT 15 © 2010 McGraw-Hill Higher Education. All rights reserved. GETTING STARTED AND STAYING ON TRACK Selecting instructors, equipment, and facilities Eating and Drinking for Exercise. Consistency: The key to physical improvement Start slowly, get in shape gradually Beginning phase Progress phase Maintenance phase Assess your fitness 17 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 Endurance by checking your time for the 1.5 mile run/walk. http://www.youtube.com/watch?v=YusqoiXLJkU © 2010 McGraw-Hill Higher Education. All rights reserved. CONNECT ASSIGNMENT Chapter 10 Connect Assignment Due Tuesday, March 16th © 2010 McGraw-Hill Higher Education. All rights reserved. EXERCISE FOR HEALTH AND FITNESS Chapter 10 © 2010 McGraw-Hill Higher Education. All rights reserved.
