Personal Fitness Pages 23-48, plus: http://www. csep EXCI233 Leave out the sections”How Do I Design an Aerobic Workout, How do I Design a Muscle Workout, What Should I know about Performance-Enhancing Drugs?, Steroids, Creatine, Other Ergogenic Aids”, Types of Stretching, What is the Difference between Stretching and Warming Up?, Fit for Life”

Summary Components of Physical Fitness Target Heart Rate Cardio-respiratory fitness Muscular Fitness Flexibility Body Composition Target Heart Rate Benefits of Exercise Good physical fitness encompasses : body composition- lean vs fat tissues Muscular fitness, cardiovascular fitness, flexibility (range of movement around the joint)

Physical Fitness Physical fitness-the ability of the body to respond to routine physical demands Body should also have reserve capacity to react to physical challenges Reserve capacity: don’t need to do it but do it anyways. Could use the ferrari on a daily but we only do little steps here and there, so it may not age like you want it to. Reserve capacity, can take you faster and longer Extra reserve that your body has to respond to challenges that come up (not routine challenges) As you get older the reserve capacity will decrease, but if you engage in physical actvity then the reserve may stay the same

Components of Physical Fitness Cardio-respiratory fitness Ability to sustain prolonged rhythmic activity Achieved by aerobic exercise, related to oxygen used by body to support the activity Increasing your heart rate on a long term basis (15 minutes- 2hours for example) Other terms used to describe this type activity, aerobic exercises

Components of Physical Fitness Muscular fitness: strength and endurance Muscular strength refers to force within muscles Strength is shown by the maximum weight that we can lift, push, or press in one effort Muscular endurance is ability of muscles to perform repeated effort Endurance is measured by the number of times you can lift, push, or press a given weight Different components that contribute to the weight that registers when you step on the scale? Water, body fat, muscular mass, bones Water weight is the most changeable Which one do we worry about the most? fat

Components of Physical Fitness Body composition Relative amounts of fat versus lean tissue in body Body fat % above 25% for a man and above 32% for a woman is considered obesity A high body fat % is related to increased incidence of heart disease, high blood pressure, diabetes, stroke, some forms of cancer, among other conditions What explains the difference between male and female body fat? Women have more body fat for reproductive reasons. Are there consequences to having a body fat percentage above the healthy range? Highher risk of stroke, diabetes, cancers, high blood pressure No human can have 0% body fat

Components of Physical Fitness Flexibility Refers to range of motion around each joint Physical conditioning Conditioning is enhanced with improved cardiorespiratory, muscular strength and endurance, and flexibility As you age, flexibility will decrease Felxibility helps stretch the muscle

The Couch Potato Crisis Being sedentary increases the risk for heart disease, high blood pressure, obesity, osteoporosis Increasing one’s physical activity level (by 150 Calories burned per day) can lower heart attack risk

Benefits of Exercise Exercise is related to: Having stronger bones and a lowered risk of osteoporosis Increased flexibility, better functioning digestive system, less risk of constipation Speedier metabolism, lower risk of overweight, diabetes Lowered risk of heart disease, some cancers

Benefits of Exercise Exercise is related to: Stronger immune system to fight off infections Positive effects on mood, stress, and immune system Lowered weight More strength and stamina in old age that increases the ability to live independently for longer

Canada’s Physical Activity Guidelines Consult the website for the Canadian Society for Exercise Physiology. It has recently published guidelines for physical activity for Canadians. These can be found at the following website: http://www.csep.ca/CMFiles/Guidelines/CSEP-InfoSheets-adults-ENG.pdf The information from the website is in place of the information in the text “Why Should I Exercise” and “Motivation”, pages 57-62, and it also replaces the Physical Activity Pyramid

Cardiorespiratory Fitness The heart, lungs and blood vessels need to carry more oxygen to all of the body’s cells This type of activity is also called aerobic activity because the body uses as much or slightly more oxygen than it usually takes in Evaluating effectiveness: preforming the VO2 max test, testing the heart rate, respiration, oxygen consumption

Target Heart Rate Target Heart Rate (THR) is used to assess whether the exercise is strenuous enough to challenge the heart and lungs Take carotid pulse, which should be taken during or immediately after exercise to determine level at which you have been exercising Generally speaking, the THR will decrease as you get older

Target Heart Rate THR is based on exercising at a percentage of average maximum heart rate for each sex and for various age groups Exercising at 60% of the THR is low-moderate activity Exercising at 85% of the THR is vigorous activity You just need to read the section “How Do I Design an Aerobic Workout?”, pages 36-40, for your own interest

Muscular Strength and Endurance Strength is related to the muscles being able to work efficiently and reliably Strength conditioning leads to firmer muscles that will be able to contract more vigorously, with less effort and lower risk of injury

Muscular Strength and Endurance Strength training increases the size of the muscle fibres and strengthens the connective tissue around the muscle Strength training leading to increase in muscle tissue is the best way to increase the use of body fat during exercise

Exercise and Muscle Strength and Endurance Inactivity leads to gradual loss of muscle size and weakening strength Increasing use of a muscle leads to the muscle growing stronger The muscle is trained by overloading-increasing the work demand of the muscle over the usual You just need to read the section on “How Do I Design a Muscle Workout”, pages 42-45, for your own interest

Flexibility Flexibility refers to the range of motion that is achievable without injury at a joint or group of joints Flexibility increases until adolescence after which flexibility tends to decrease over the lifespan

Benefits of Flexibility Prevention of injury Relief of muscle strain Relaxation Relief or soreness after exercise Improved posture Better athletic performance

Total Fitness Various types of exercise are needed to attain total fitness There is no one exercise that improves cardiorespiratory fitness, strength and flexibility together Cross-training is used to combine different components of fitness training