LECTURE THREE FITNESS FOR LIFE AFE 203 BENEFITS OF PHYSICAL FITNESS

WHICH ONE IS PHYSICALLY FIT

BENEFITS OF PHYSICAL FITNESS The benefits of exercise increase for those who make it a lifelong commitment. Experts remind us that there are many health benefits offered by exercise. These benefits should help us reconfirm the importance of exercise and make it a priority.

Improves and strengthens the cardiorespiratory system Lowers the risk for chronic diseases and illness (such as cardiovascular diseases and cancer)

Decreases the mortality rate from chronic diseases. Thins the blood so it doesn’t clot as readily (thereby decreasing the risk for coronary heart disease and strokes) Prevents or delays the development of high blood pressure and lowers blood pressure in people with hypertension Improves functioning of the immune system Helps prevent and control diabetes Decreases the mortality rate from chronic diseases. Thins the blood so it doesn’t clot as readily (thereby decreasing the risk for coronary heart disease and strokes) Prevents or delays the development of high blood pressure and lowers blood pressure in people with hypertension Improves functioning of the immune system Helps prevent and control diabetes

Improves posture and physical appearance

Helps maintain recommended body weight Helps preserve lean body mass

Increases resting metabolic rate Improves the body’s ability to use fat during physical activity Helps the body manage cholesterol more effectively Subcutaneous fat visceral fat

Promotes better muscle tone, muscular strength, and endurance Helps achieve peak bone mass in young adults and maintain bone mass later in life, thereby decreasing the risk for osteoporosis

Improves muscular flexibility Enhances athletic performance

Helps people sleep better Helps prevent chronic back pain

Raises levels of energy and job productivity Extends longevity and slows the aging process Promotes psychological well-being through better morale, self-image, and self-esteem Reduces feelings of depression and anxiety Raises levels of energy and job productivity Extends longevity and slows the aging process Promotes psychological well-being through better morale, self-image, and self-esteem Reduces feelings of depression and anxiety

Motivates a person toward positive lifestyle changes (improving nutrition, quitting smoking, controlling alcohol and drug use)

Speeds recovery time following physical exertion Speeds recovery following injury or disease Speeds recovery time following physical exertion Speeds recovery following injury or disease

Regulates and improves overall body functions Helps maintain independent living, especially in older adults Enhances quality of life: People feel better and live a healthier and happier life. Relieves tension and helps in coping with life stresses Regulates and improves overall body functions Helps maintain independent living, especially in older adults Enhances quality of life: People feel better and live a healthier and happier life. Relieves tension and helps in coping with life stresses

HOW TO BENEFIT FROM EXERCISE

Body changes during exercise Cell respiration in the muscles and the level of carbon dioxide in the blood increase The brain detects this and sends a signal to the lungs to breathe faster and deeper Gas exchange in the lungs speeds up More carbon dioxide passes out of the blood and more oxygen passes into it The brain also sends a signal to the heart to beat faster, making the heart rate go up The muscles squeeze on veins, sending more blood back to the heart — this helps the stroke volume (SV) to increase

Body changes during exercise Cardiac output rises — more blood gets pumped to the muscles each minute This means more oxygen reaches the muscles each minute and more carbon dioxide is carried away Arterioles widen so that your blood pressure won’t get too high Blood gets moved to where it is needed from where it is less needed, eg from your gut to your legs To make this happen, blood vessels widen and constrict at different points (vasodilation and vasoconstriction)

Body changes during exercise Exercise generates heat, making the body hotter Blood is directed close to the skin to cool down. This makes the skin redden The body is also cooled by sweating, through evaporation Blood flow to skeletal muscles increases Movement at joints may increase markedly

Stretching Exercises to Improve Flexibility Copyright © 2010 Pearson Education, Inc.

A Stability Ball

FITNESS MACHINES USED IN THE GYM AB CRUNCH ABDUCTOR BICEP CURL SHOULDER PRESS LATERAL PULL CHEST PRESS

FITNESS MACHINES USED IN THE GYM WOBBLE BOARD STABILITY/SWISS /MEDICINE BALL BARBELLS IN A RACK DUMBBELLS PUSH UP BARS

FITNESS MACHINES USED IN THE GYM MEDIUM WEIGHT STRETCH BAND HEAVY WEIGHT STRETCH BAND LEG STRETCH BAND FULL LEG STRETCH TEASER OPEN LEG ROCKER

FITNESS MACHINES USED IN THE GYM JACK KNIFE CAN-CAN STRAIGTH LEG PULL UP

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