Copyright © 2010 Pearson Education, Inc. written by Bridget Melton, Georgia Southern University Lecture Outline Chapter 10 Personal Fitness: Improving Health through Exercise

Copyright © 2010 Pearson Education, Inc. Objectives Distinguish among physical activities for health, for fitness, and for performance. Describe the benefits of regular physical activity, including improvements in physical health, mental health, stress management, and life span. Explain the components of an aerobic exercise program, strength-training program, and a stretching program.

Copyright © 2010 Pearson Education, Inc. Objectives (cont.) Summarize ways to prevent and treat common fitness injuries. Summarize the key components of a personal fitness program.

Copyright © 2010 Pearson Education, Inc. Physical Fitness, Activity, and Exercise Physical activity is any bodily movement that is produced by the contraction of skeletal muscles and that substantially increases energy expenditure. Exercise is planned, structured, and repetitive bodily movement done to improve or maintain one or more components of physical fitness, such as endurance, flexibility, or strength. Physical fitness is the ability to perform regular moderate to vigorous levels of physical activity without excessive fatigue.

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Benefits of Regular Physical Activity Improved cardiorespiratory fitness Reduced cancer risk Improved bone mass Improved weight control Prevention of diabetes Improved immunity Improved mental health and stress management Longer life span

Some Health Benefits of Regular Activity Copyright © 2010 Pearson Education, Inc.

Cardiorespiratory Fitness Aerobic exercise is any type of exercise that increases heart rate. Aerobic capacity is the functional status of the cardiorespiratory system, measured as the maximum volume of oxygen consumed by the muscles during exercise (VO 2max ). Graded exercise test is a test of aerobic capacity done by gradually increasing the pace on a treadmill or bike.

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Aerobic Fitness Program Frequency: Vigorous exercise should be performed at least three times per week. Intensity: Use your target heart rate or the rating of perceived exertion scale. Target heart rate, lower = (220 – age)  0.50 Target heart rate, upper = (220 – age)  0.70 Duration: vigorous activities for 20 minutes; moderate for 30 minutes

Copyright © 2010 Pearson Education, Inc. Activity: Calculating Your Target Heart Rate 220 – age = maximum heart rate (MHR) Moderate intensity is a heart rate from 50 to 70 percent of MHR. MHR  0.50 = lower limit HR MHR  0.70 = upper limit HR Example of Moderate: 220 – 20 =  0.50 = 100 LHR 200  0.70 = 140 UHR Vigorous intensity is a heart rate from 70 to 85 percent of MHR.

The FITT Principle Applied to Health- Related Components of Fitness Copyright © 2010 Pearson Education, Inc.

Rating of Perceived Exertion (RPE) Scale Copyright © 2010 Pearson Education, Inc.

Levels of Physical Activity Copyright © 2010 Pearson Education, Inc.

Improving Muscular Strength and Endurance Muscular strength is the amount of force a muscle is capable of exerting. One repetition maximum (1 RM) is the maximum amount of weight you can move at one time. Muscular endurance is the ability of a muscle to exert force repeatedly without fatiguing.

Copyright © 2010 Pearson Education, Inc. Principles of Strength Development Overload Specificity Variation Reversibility

Copyright © 2010 Pearson Education, Inc. Activity Break: Pop Quiz True or False: Women who do strength training will develop bulky muscles similar to men’s. True or False: Women need to do strength exercises different from men.

Copyright © 2010 Pearson Education, Inc. Methods of Providing Resistance Body-weight resistance (calisthenics) Fixed resistance Variable resistance Accommodating-resistance devices Core strength training

Copyright © 2010 Pearson Education, Inc. A Stability Ball

Copyright © 2010 Pearson Education, Inc. Stretching Exercises and Well-Being Flexibility is a measure of the range of motion of a joint. Static stretching Slow, gradual stretching of muscles and tendons, and holding them at a point Dynamic stretching Under a trainer’s supervision, moving parts of your body in a gradual and controlled manner Ballistic stretching is repeated bouncing motions, which carry a high risk of injury and are not recommended.

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

Yoga, Tai Chi, and Pilates Yoga blends mental and physical aspects of exercise; it promotes balance, coordination, flexibility, and mental focus. Tai chi is a Chinese form of yoga; it is designed to increase range of motion while reducing muscular tension. Pilates combines stretching with movement against resistance.

Copyright © 2010 Pearson Education, Inc. ABC News Video: Twist to Get Fit! Discussion Questions 1.Do you consider Yoga a sport? 2.What overall effects does Yoga have on the body? Does it affect other aspects of health? 3.What may hold a person back from beginning Yoga? 4.Have you tried Yoga? What did you think? | Twist to Get Fit!

Copyright © 2010 Pearson Education, Inc. Creating Your Own Fitness Program Design a plan to improve or maintain cardiovascular fitness, flexibility, muscular strength, endurance, and body composition. Identify your fitness goals. Choose activities that you like. Make it comprehensive, including warm up, stretching, strength development, aerobic activity, and cool down. Don’t forget cross training.

Copyright © 2010 Pearson Education, Inc. Activity Break: Create a Fitness Program Plan List three to five fitness goals you have for this semester. How do you plan to achieve these goals? When do you plan to implement this change? Start date: End date: How do you plan to measure your achievements? “The way I feel” is not an acceptable measure. How will you reward yourself? What tools will you use to monitor your progress toward your goals? What is your support system for this fitness program? Friends? Family?

Copyright © 2010 Pearson Education, Inc. Creating Your Own Fitness Program (cont.) Overcoming common obstacles to exercise Identifying your fitness goals Designing your program Fitness program components Warming up and stretching Resistance training Cardiorespiratory training Cooling down and stretching

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Choosing Exercise Equipment and Facilities Fitness centers: Visit the facilities. Exercise equipment Heart rate monitors Pedometers Stability balls Balance boards Resistance bands

Copyright © 2010 Pearson Education, Inc. Nutrition and Exercise What to eat? Carbohydrates: chief source of fuel Protein: muscle repair and growth Fats: additional fuel source for muscles When to eat? Allow 3 to 4 hours between eating a large meal and exercising. Light snack may help before workout Stay hydrated.

Copyright © 2010 Pearson Education, Inc. Fitness-Related Injuries Types of injuries from fitness-related activities Overuse injuries are due to cumulative, continuous stresses on the tendons, bones, and ligaments during exercise. Traumatic injuries are sudden and violent; typically from accidents during exercise or sport.

Copyright © 2010 Pearson Education, Inc. Preventing Injuries Appropriate footwear Fit Function Appropriate protective equipment Wear goggles to prevent eye injuries Wear a helmet while bicycle riding, skate boarding, and such

Anatomy of a Running Shoe Copyright © 2010 Pearson Education, Inc.

Common Overuse Injuries Plantar fasciitis: inflammation of the broad band of dense, inelastic tissue (fascia) that protects the nerves, blood vessels, and muscles of the foot from injury Shin splints: pain and swelling along the middle of the shin in the soft tissues, not the bone Runner’s knee: pain experienced when downward pressure is applied to the kneecap after the knee is straightened fully

Copyright © 2010 Pearson Education, Inc. Treatment RICE Rest Ice Compression Elevation

Copyright © 2010 Pearson Education, Inc. Exercising in the Heat Three major types of heat stress Heat cramps Heat exhaustion Heatstroke Prevention Drink plenty of fluids, especially a sports drink to prevent hyponatremia.

Copyright © 2010 Pearson Education, Inc. Exercising in the Cold Hypothermia Prevention Watch weather conditions. Take a friend with you. Layer clothing. Drink plenty of fluids.

Copyright © 2010 Pearson Education, Inc. Cramps Prevention of heat cramps Be sure to properly warm up muscles before exercising. Massage, stretching, putting pressure on muscle, and deep breathing are useful remedies.