© 2010 McGraw-Hill Higher Education. All rights reserved. Chapter 13 Chapter ThirteenExercise 1

© 2010 McGraw-Hill Higher Education. All rights reserved. Chapter ThirteenExercise 2

© 2010 McGraw-Hill Higher Education. All rights reserved.  The body’s ability 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 Chapter ThirteenExercise 3

© 2010 McGraw-Hill Higher Education. All rights reserved.  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 Chapter ThirteenExercise 4

© 2010 McGraw-Hill Higher Education. All rights reserved.  The ability to perform a particular sport or activity  Speed – the ability to perform a movement in a short period of time  Power – the ability to exert force rapidly, based on a combination of strength and speed  Agility – the ability to change the body’s position quickly and accurately  Balance – the ability to maintain equilibrium while either moving or stationary  Coordination – the ability to perform motor tasks accurately and smoothly using body movements and the senses  Reaction time – the ability to respond quickly to a stimulus Chapter ThirteenExercise 5

© 2010 McGraw-Hill Higher Education. All rights reserved.  Is any body movement carried out by the skeletal muscles and requiring energy.  Arranged on a continuum based on the amount of energy they require  Exercise – a subset of physical activity planned, structured, repetitive movement of the body…..  Increasing physical activity to improve health and wellness  U.S. Surgeon General’s “Physical Activity and Health”  ACSM and AHA joint publication “Physical Activity and Public Health: Updated Recommendations for Adults”. Chapter ThirteenExercise 6

© 2010 McGraw-Hill Higher Education. All rights reserved. Chapter ThirteenExercise 7

© 2010 McGraw-Hill Higher Education. All rights reserved.  The Centers for Disease Control and Prevention (CDC) recent statistics about American adults.  About 48% participate in some leisure-time physical activity, including 50% of men and 47% women.  Between 2001 and 2005, physical activity levels increased slightly among all age and ethnic groups, with the exception of Hispanic males.  Education is an important factor.. 54% of college graduates do some type of physical activity compared to 37% of high school dropouts. Chapter ThirteenExercise 8

© 2010 McGraw-Hill Higher Education. All rights reserved.  The amount of activity needed depends on an individual’s health status and goals.  Moderate intensity versus high-intensity exercise  Continuous versus intermittent exercise Chapter ThirteenExercise 9

© 2010 McGraw-Hill Higher Education. All rights reserved.  Improved cardiorespiratory function  More efficient metabolism  Improved body composition Chapter ThirteenExercise 10

© 2010 McGraw-Hill Higher Education. All rights reserved. Chapter ThirteenExercise 11

© 2010 McGraw-Hill Higher Education. All rights reserved. Chapter ThirteenExercise 12  Cardiovascular Disease  Metabolic Syndrome  Insulin resistance  High blood pressure  Abnormal blood fats  Abdominal fat deposits  Type 2 diabetes  Blood clotting abnormalities  Blood vessel inflammation  Prevention  Improves blood fat levels - improves HDL’s  Improves blood pressure  Hypertension  Coronary heart disease  Stroke  Cancer  Osteoporosis  Type II Diabetes

© 2010 McGraw-Hill Higher Education. All rights reserved.  Reduced stress  Reduced anxiety and depression  Improved self-image  Learning and memory  Enjoyment Chapter ThirteenExercise 13

© 2010 McGraw-Hill Higher Education. All rights reserved.  Improved immune function  Prevention of injures and low-back pain  Improved wellness for life Chapter ThirteenExercise 14

© 2010 McGraw-Hill Higher Education. All rights reserved. Chapter ThirteenExercise 15

© 2010 McGraw-Hill Higher Education. All rights reserved.  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 Acitivities Chapter ThirteenExercise16

© 2010 McGraw-Hill Higher Education. All rights reserved.  Frequency days  Intensity %  Maximal oxygen consumption (VO 2max )  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 Chapter ThirteenExercise 17

© 2010 McGraw-Hill Higher Education. All rights reserved.  Types of Strength Training Exercise  Resistance exercise  Isometric (static) exercise  Isotonic (dynamic) exercise  Choosing equipment  Choosing exercises  Frequency  Intensity  Duration  A caution about supplements Chapter ThirteenExercise 18

© 2010 McGraw-Hill Higher Education. All rights reserved.  Proper stretching technique  Statically  Ballistic (bouncing) is dangerous  Active  Passive  Frequency  Intensity  Duration Chapter ThirteenExercise 19

© 2010 McGraw-Hill Higher Education. All rights reserved. Chapter ThirteenExercise 20

© 2010 McGraw-Hill Higher Education. All rights reserved.  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 Chapter ThirteenExercise 21

© 2010 McGraw-Hill Higher Education. All rights reserved.  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  Consistency: The key to physical improvement  Start slowly, get in shape gradually  Beginning phase  Progress phase  Maintenance phase  Assess your fitness  Endurance by checking your time for the 1.5 mile run/walk. Chapter ThirteenExercise 22

© 2010 McGraw-Hill Higher Education. All rights reserved.  Care for injuries that may occur.  R. - Rest  I. - Ice  C. - Compression  E. – Elevation  Basic guidelines 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 Chapter ThirteenExercise 23

© 2010 McGraw-Hill Higher Education. All rights reserved. Chapter 13 Chapter ThirteenExercise 24