Exercise for Health and Fitness Chapter 13

Figure 13.1 Current Levels of Physical Activity Among American Adults

What is Physical Fitness? Definition: Physical attributes that allow the body to respond or adapt to the demands of physical effort Five components of Physical Fitness: Cardiorespiratory Endurance, Muscular Strength, Muscular, Endurance, Flexibility, Body Composition

Components of Physical Fitness Cardiorespiratory Endurance: Ability of heart and lungs to deliver oxygen to working muscles for sustained activity Depends on: Ability of lungs to deliver oxygen to bloodstream Hearts capacity to pump blood Ability of NS and blood vessels to regulate blood flow Muscles capacity to generate power Body’s ability to use oxygen and metabolize fuels

Components of Physical Fitness Muscular Strength: The amount of force a muscle can produce with a single maximum effort Powerful muscles: Keep the skeleton aligned Prevent back and leg pain Maintain good posture

Components of Physical Fitness Muscular Endurance: The ability of muscle to sustain a given level of muscle tension and to resist fatigue Muscular Endurance is important for: Injury prevention Good posture

Components of Physical Fitness Flexibility: The ability to move joints through their full range of motion Flexibility: Slows the stiffening of joints with age Helps maintain your range of motion

Components of Physical Fitness Body Composition: The amount of lean body tissue vs. body fat Good Body Composition is Important for disease prevention

Benefits of Exercise Reduced Risk of Premature Death Even 5-10 minutes/day has long term benefits Improved Cardiorespiratory function Improves function of heart and CV system to transport O2 Prevents stiffening of arteries & plaque buildup Improves sexual function Efficient metabolism Increased ability to burn nutrients for energy

Benefits of Exercise Improved Body Composition Increases daily caloric expenditure Strength training increases muscle mass = higher metabolic rate Disease Prevention & Management Physical inactivity increases the risk of premature death; Physical inactivity is as important a risk factor as smoking, high BP, obesity and diabetes Reduced risk of osteoporosis Exercise prevents the development of Type II diabetes, makes cells more sensitive to Insulin, keeps body fat at healthy levels

Benefits of Exercise Improved Psychological and Emotional Wellness Reduces stress, anxiety & depression Improved sleep Improved self-image Improved alertness & memory Pure enjoyment, more opportunities for social interaction

Lower resting HR; Risk of heart disease reduced Short Term Long Term Lower resting HR; Risk of heart disease reduced Increased HR and stroke volume Increased ability to extract oxygen from air Decreased colds and upper respiratory tract infections Increased energy production in muscles Increased density and breaking strength of bones, ligaments and tendons; decreased risk of osteoporosis Increased oxygen consumption and blood flow to muscles and heart

Designing Your Exercise Program Basic principles of Physical Training: Progressive Overload –when the amount of exercise (overload) is progressively increased fitness continues to improve Amount of Overload needed to maintain/improve a particular level of fitness is determined in four dimensions (FITT): Frequency Intensity Time Type

Designing Your Exercise Program Reversibility - The body adjusts to lower levels of physical activity in the same way it adjusts to higher levels We all exhibit Individual (genetic) differences that limit how much a person can improve fitness

Designing Your Exercise Program Cardiorespiratory Endurance Frequency: 3-5 days/week Training Intensity Maximal oxygen consumption (VO2max)= represents the cells’ maximum ability to use oxygen VO2max is considered the best measure of cardioresp. endurance To monitor intensity use your target heart rate zone = range of rates in which you exercise to obtain cardiorespiratory benefits Duration - 20-60 minutes Activity Type - Using large muscle groups for a prolonged period of time (walking, jogging, tennis) Important to warm-up and cool-down

Designing Your Exercise Program Muscular Strength and Endurance Can be obtained by resistance exercise defined as exercise in which your muscles must exert force against a significant amt. of resistance Frequency – 2 days/wk. (nonconsecutive);or alternate between muscle groups Intensity – 8-12 repetitions Light weight, many repetitions build endurance Heavy weight, few repetitions build strength

Designing Your Exercise Program Flexibility Exercises Proper stretching technique Active stretching before a workout static stretching after a workout, Ballistic stretching (bouncing) is dangerous Active – muscle is stretched under a person’s own power Passive –an outside force Frequency – 2-3 days/wk. (5-7 is optimal) Intensity –stretch until point of tightness, hold and release

Preventing and Managing Athletic Injuries Care for injuries that may occur using RICE: Rest Ice Compress Elevate Basic guidelines Stay in condition Warm up Use proper body mechanics Not exercising when ill or over trained Use proper equipment (shoes, etc.) Drink plenty of water (hrs. before) exercise and after Don’t return to normal exercise programs until injury has healed