Exercise For health and fitness Chapter 13 Exercise For health and fitness

What is Physical Fitness? The body’s ability to respond or adapt to the demands and stress of physical effort Health-related fitness: 5 components Cardiorespiratory endurance Muscular strength Muscular endurance Flexibility Body composition

What is Physical Fitness? Cardiorespiratory Endurance - ability to perform prolonged, large-muscle, dynamic exercise at moderate to high intensity Muscular Strength - amount of force a muscle can produce with a single maximum effort Muscular Endurance - ability to resist fatigue and sustain a given level of muscle tension Flexibility - ability of joints to move through their full range of motion Body Composition – proportion of fat and fat-free mass (muscle, bone, and water) in the body Skill-Related Components of Fitness – speed, power, agility, balance, coordination and reaction time. Tends to be sport specific

Physical Activity and Exercise for Health and Fitness The Centers for Disease Control and Prevention (CDC) recent statistics about American adults: About 31% participate in some leisure-time physical activity Between 2003 and 2009, that leisure-type physical activity decreased by nearly 6% Physical activity levels are higher in men than in women but decline with age in both Levels are lower in Hispanics, American Indians, and blacks than in whites People with higher levels of education are more active. 54% of college grads exercise regularly compared to 31% of high school dropouts

The Benefits of Exercise Improved cardiorespiratory functioning More efficient metabolism and improved cell health Improved body composition Reduced risk of premature death

Disease Prevention and Management Cardiovascular Disease Prevention = Exercise Improves cholesterol levels Improves blood pressure Improves insulin resistance Interferes with the disease itself Lowers risk of heart disease and stroke Cancer Osteoporosis Type 2 Diabetes

Improved Psychological and Emotional Wellness Reduced anxiety and depression Improved sleep Reduced stress Enhanced self-esteem and sense of self-efficacy Enhanced creativity and intellectual functioning Improved interpersonal wellness

Physical Activity and Exercise for Health and Fitness Improved immune function Prevention of injures and low-back pain Improved wellness for life

Figure 10.1 Physical activity pyramid

Flexibility Exercises Proper stretching technique Statically Ballistic (bouncing) is dangerous Active Passive Frequency Intensity and time

Designing Your Exercise Program: 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

Cardiorespiratory Endurance Exercises Frequency - 3-5 days per week Intensity Maximal oxygen consumption (VO2max) Target heart rate range Duration - 20-60 minutes per workout Type The warm-up and cool-down

Developing Muscular Strength and Endurance Types of strength training exercise Resistance exercise Isometric (static) exercise Isotonic (dynamic) exercise Choosing equipment Choosing exercises Frequency Intensity and time A caution about supplements

Figure 10.3 A summary of the FITT principle for the health-related components of fitness

Getting Started and Staying on Track Selecting instructors, equipment, and facilities Finding help and advice about exercise Selecting equipment Choosing a fitness center Eating and drinking for exercise Balanced diet Drink before and during exercise 2 cups, 2 hours before Manage your fitness program Start slowly, get in shape gradually Exercising consistently Assessing your fitness Preventing and managing athletic injuries Staying with your program