Copyright © 2008 Pearson Education, Inc., publishing as Pearson Benjamin Cummings PowerPoint ® Lecture Slide Presentation prepared by Michael Hall Chapter 10 Personal Fitness: Improving Health Through Exercise

Copyright © 2008 Pearson Education, Inc., publishing as Pearson Benjamin Cummings Objectives  Describe the benefits of regular physical activity.  Define physical activity and exercise as they relate to health and fitness.  Explain the components of an aerobic exercise program and a stretching and strength training program.  Summarize ways to prevent and treat common fitness injuries.  Discuss the factors that contribute to obsessive exercise patterns and prevention techniques.  Summarize the key components of a personal fitness program.

Copyright © 2008 Pearson Education, Inc., publishing as Pearson Benjamin Cummings Physical Fitness, Activity, and Exercise  Physical activity – any bodily movement that is produced by the contraction of skeletal muscles and that substantially increases energy expenditure  Exercise – planned, structured, and repetitive bodily movement done to improve or maintain one or more components of physical fitness such as endurance, flexibility, and strength  Physical fitness – the ability to perform moderate-to- vigorous levels of physical activity on a regular basis without excessive fatigue

Copyright © 2008 Pearson Education, Inc., publishing as Pearson Benjamin Cummings  Physical fitness can be divided into two components: Skill related aspects include agility, speed, coordination and balance. Health related components include cardiorespiratory fitness, muscular strength and endurance, flexibility, body composition.

Copyright © 2008 Pearson Education, Inc., publishing as Pearson Benjamin Cummings Components of Physical Fitness Table 10.1

Copyright © 2008 Pearson Education, Inc., publishing as Pearson Benjamin Cummings Benefits Of Regular Physical Activity  Improved cardiorespiratory fitness  Reduced risk of heart disease  Prevention of hypertension  Improved blood lipid and lipoprotein profile  Reduced cancer risk  Improved bone mass  Improved weight control  Improved health and life span  Prevention of diabetes  Improved immunity  Improved mental health and stress management

Copyright © 2008 Pearson Education, Inc., publishing as Pearson Benjamin Cummings Improving Cardiorespiratory Fitness  Cardiorespiratory endurance refers to the ability of the circulation system to supply oxygen during sustained physical activity.  Aerobic – any type of exercise that increases heart rate  Aerobic capacity – functional status of the cardiorespiratory system, the maximum volume of oxygen consumed by the muscles during exercise (VO 2max )  Graded exercise test – measures aerobic capacity by gradually increasing pace on treadmill or bike

Copyright © 2008 Pearson Education, Inc., publishing as Pearson Benjamin Cummings Aerobic Fitness Program  Aerobic exercise must be prolonged and moderate in intensity. Target heart rate is a way to measure intensity. Target heart rate = (220 – age) x.60 (up to.8)  Frequency – vigorously exercise at least 3 times per week. Daily walking/physical activity encouraged.  Intensity – use target heart rate or talk test  Duration – vigorous activities for 20 min, moderate for 30 min or more

Copyright © 2008 Pearson Education, Inc., publishing as Pearson Benjamin Cummings Levels of Physical Activity Figure 10.3

Copyright © 2008 Pearson Education, Inc., publishing as Pearson Benjamin Cummings Improving Muscular Strength And Endurance  Muscular strength – amount of force a muscle is capable of exerting  One repetition maximum (1 RM) – maximum you can exert at one time - no longer considered a safe way to determine how strong a specific muscle is  Muscular endurance – ability of a muscle to exert force repeatedly without fatiguing

Copyright © 2008 Pearson Education, Inc., publishing as Pearson Benjamin Cummings Principles Of Strength Development  The Tension Principle: the more tension you create, the greater the strength gain  The Overload Principle: resistance beyond what a muscle is accustomed to will result in strength gain and growth (hypertrophy)  The Specificity-of-Training Principle: specific body systems respond to the physiological demands placed upon it.

Copyright © 2008 Pearson Education, Inc., publishing as Pearson Benjamin Cummings Types Of Muscle Activity  Isometric muscle action: force is produced by the muscle without any resulting movement  Concentric muscle action: force is produced while the muscle shortens  Eccentric muscle action: force is produced while the muscle lengthens  Isotonic movement includes both concentric and eccentric movement

Copyright © 2008 Pearson Education, Inc., publishing as Pearson Benjamin Cummings Isometric, Concentric and Eccentric Muscle Actions Figure 10.4

Copyright © 2008 Pearson Education, Inc., publishing as Pearson Benjamin Cummings Methods Of Providing Resistance  Body Weight Resistance: good old fashioned push- ups (including modified and yoga) wall squats, lunges, yoga, Pilates, crunches  Fixed Resistance: barbells and dumbbells  Variable Resistance: weight training machines What’s the best? What do you enjoy? What do you have time to do? What do you have access to? What do you realistically see yourself doing?

Copyright © 2008 Pearson Education, Inc., publishing as Pearson Benjamin Cummings Stretching Exercises And Well-Being  Flexibility – a measure of the range of motion at a particular joint  Static stretching – slow, gradual stretching of muscles and tendons, and holding them at a point  Dynamic stretching – moving parts of your body in a gradual and controlled manner  Ballistic stretching – repeated bouncing motions, high risk of injury (not recommended)  If you’re feeling pain the muscle is being overstretched and tendon damage can occur

Copyright © 2008 Pearson Education, Inc., publishing as Pearson Benjamin Cummings Common High-risk Stretches and Recommended Alternatives Figure 10.5

Copyright © 2008 Pearson Education, Inc., publishing as Pearson Benjamin Cummings Yoga, Tai Chi, And Pilates  Yoga – blends mental and physical aspects of exercise; promotes balance, coordination, flexibility and meditation  Tai Chi – Chinese form of yoga; designed to increase range of motion while reducing muscular tension  Pilates – combines stretching with movement against spring loaded machines or body weight resistance

Copyright © 2008 Pearson Education, Inc., publishing as Pearson Benjamin Cummings Popular Yoga Styles Table 10.2

Copyright © 2008 Pearson Education, Inc., publishing as Pearson Benjamin Cummings Stretching Exercises to Improve Flexibility Figure 10.6

Copyright © 2008 Pearson Education, Inc., publishing as Pearson Benjamin Cummings Body Composition  Describes the relative proportion of lean tissue (muscle, bone, water and organs) and fat tissue in the body.  In order to see significant reductions in total body fat and total body mass you will need to combine exercise with a weight reducing diet.  Exercise needs to be at least minutes of continuous low to moderate intensity at least 3 days per week.  There is no substitute for regular aerobic exercise and weight training to maintain a healthy body weight and body composition.

Copyright © 2008 Pearson Education, Inc., publishing as Pearson Benjamin Cummings Creating Your Own Fitness Program What do you enjoy? What do you have time to do? What do you have access to? What do you want to accomplish?

Copyright © 2008 Pearson Education, Inc., publishing as Pearson Benjamin Cummings Creating Your Own Fitness Program  Design a program to improve or maintain cardiovascular fitness, flexibility, muscular strength and endurance, and body composition  Identify your health/fitness goals  Outline a typical week Which are cardio and weight training days. Which specific exercises are being done, for how long and with what type of intensity/resistance? Include flexibility component. Include ways you’re incorporating more physical activity into your lifestyle and better food choices.

Copyright © 2008 Pearson Education, Inc., publishing as Pearson Benjamin Cummings Creating Your Own Fitness Program  Include a section on how you think your plan will help you achieve your goals  Identify a start date  Identify when you will reevaluate this program and by which measures you will judge your success.  Don’t forget to include fun weekend activities like biking, hiking, snow-boarding, swimming etc…  DUE MONDAY OCTOBER 20 th.

Copyright © 2008 Pearson Education, Inc., publishing as Pearson Benjamin Cummings Fitness Injuries  Overuse injuries – cumulative stresses placed on tendons, bones, and ligaments during exercises  Traumatic injuries – occur suddenly and violently, typically by accident: broken bones, torn ligaments and muscles, contusions, and lacerations  Prevention – proper clothing, appropriate footwear, appropriate exercise equipment

Copyright © 2008 Pearson Education, Inc., publishing as Pearson Benjamin Cummings Common Overuse Injuries  Plantar Fasciitis  Shin Splints  Runner’s Knee

Copyright © 2008 Pearson Education, Inc., publishing as Pearson Benjamin Cummings Anatomy of a Running Shoe Figure 10.7

Copyright © 2008 Pearson Education, Inc., publishing as Pearson Benjamin Cummings Treatment  RICE Rest Ice Compression Elevation

Copyright © 2008 Pearson Education, Inc., publishing as Pearson Benjamin Cummings Exercising In The Heat  Heat cramps  Heat exhaustion  Heat Stroke  Prevention Drink plenty of fluids, especially a sports drink to prevent hyponatremia

Copyright © 2008 Pearson Education, Inc., publishing as Pearson Benjamin Cummings 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

Copyright © 2008 Pearson Education, Inc., publishing as Pearson Benjamin Cummings Exercising In The Cold  Hypothermia  Prevention Watch weather conditions Use “buddy” system Layer clothing Drink plenty of fluids