© 2008 McGraw-Hill Higher Education. All rights reserved. 1 Exercise for Health and Fitness Chapter 13

© 2008 McGraw-Hill Higher Education. All rights reserved. 2

3 What is Physical Fitness? Set of physical attributes that allows the body 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

© 2008 McGraw-Hill Higher Education. All rights reserved. 4 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

© 2008 McGraw-Hill Higher Education. All rights reserved. 5 Benefits of Exercise Improved cardiorespiratory function More efficient metabolism Improved body composition

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7 Disease Prevention and Management Cardiovascular Disease –Improves blood fat levels - improves HDL’s –Improves blood pressure –Hypertension –Coronary heart disease –Stroke Reduction of certain cancers Osteoporosis Type II Diabetes

© 2008 McGraw-Hill Higher Education. All rights reserved. 8 Improved Psychological and Emotional Wellness Reduced stress Reduced anxiety and depression Improved self-image Learning and memory Enjoyment

© 2008 McGraw-Hill Higher Education. All rights reserved. 9 Disease Prevention and Management Improved immune function Prevention of injures and low-back pain Improved wellness over the life span

© 2008 McGraw-Hill Higher Education. All rights reserved. 10 Designing Your Exercise Program Physical activity and exercise for health and fitness –Defined as any body movement carried out by skeletal muscles and requiring energy. Lifestyle physical activity for health promotion –Surgeon General’s 150 calories per day or 1000 calories per week

© 2008 McGraw-Hill Higher Education. All rights reserved. 11 Designing Your Exercise Program Lifestyle physical activity for health promotion and weight management –More than half of all U.S. adults are overweight –Recommendations by the Institute of Medicine, 2005 Dietary Guidelines for Americans, and the WHO/FAO How much physical activity is enough?

© 2008 McGraw-Hill Higher Education. All rights reserved. 12

© 2008 McGraw-Hill Higher Education. All rights reserved. 13 First Steps Medical Clearance Basic Principles of physical Training –Specificity –Progressive overload Frequency Intensity Time Type –Reversibility –Individual differences

© 2008 McGraw-Hill Higher Education. All rights reserved. 14 Cardiorespiratory Endurance Exercises Frequency days Intensity % –Maximal oxygen consumption (VO2max) –Target heart rate range Refer to Take Charge: Determining Your Target Heart Rate Range Duration minutes The warm-up and cool-down Type of Activity - walking, jogging, swimming, biking & C.C. skiing

© 2008 McGraw-Hill Higher Education. All rights reserved. 15 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

© 2008 McGraw-Hill Higher Education. All rights reserved. 16 Flexibility Exercises Proper stretching technique –Statically –Ballistic (bouncing) is dangerous –Active –Passive –Frequency –Intensity –Duration

© 2008 McGraw-Hill Higher Education. All rights reserved. 17 FITT Principle

© 2008 McGraw-Hill Higher Education. All rights reserved. 18 Putting It All Together Cardiorespiratory endurance –At least 20 minutes –Target heart rate –3 to 5 days a week Muscular strength and endurance –Major muscle groups (8-10 machines, one or more sets) –2 or 3 days a week Flexibility –2 or 3 days a week –After exercise Skill training

© 2008 McGraw-Hill Higher Education. All rights reserved. 19 Designing an Exercise Program Best program = Health and Fun. To Improve health activity should be performed regularly. Current level should determine starting point and how to increase physical activity. Men over 40 and Women over 50. Cardiorespiratory endurance exercises need to stress large muscle groups.

© 2008 McGraw-Hill Higher Education. All rights reserved. 20 Designing an Exercise Program Duration. Warm-up and Cool down. Muscular Strength. Muscular Endurance. –Common exercises - push-ups or sit-ups 3- 5 times a week. –Increasing muscle strength requires doing resistive exercise, which is exerting force against machines,or own body weight.

© 2008 McGraw-Hill Higher Education. All rights reserved. 21 Getting Started and Staying on Track Selecting instructors, equipment, and facilities –Finding help and advice about exercise –Selecting equipment –Choosing a fitness center Well-balanced diet and adequate water/fluids. –Balanced diet –Drink before and during exercise –2 cups, 2 hours before Manage your fitness program –Consistency: The key to physical improvement Assess your fitness –Endurance by checking your time for the 1.5 mile run/walk.

© 2008 McGraw-Hill Higher Education. All rights reserved. 22 Preventing and Managing Athletic Injuries Care for injuries that may occur. –R.I.C.E. 1.Staying in condition 2.Warm-up and Cool down 3.Use proper body mechanics 4.Not exercising when ill 5.Use proper equipment 6.Not returning to normal exercise programs until injury has healed

© 2008 McGraw-Hill Higher Education. All rights reserved. 23 Exercise for Health and Fitness Chapter 13