Introduction to Exercise Chapter 13

Leading Causes of Death updated 2013 General Population 1.Heart Disease 2.Cancer 3.Respiratory Illness (COPD) 4.Stroke 5.Accidents 6.Alzheimer’s 7.Diabetes 8.Kidney disease 9.Flu/Pneumonia 10.Suicide General Population 1.Heart Disease 2.Cancer 3.Respiratory Illness (COPD) 4.Stroke 5.Accidents 6.Alzheimer’s 7.Diabetes 8.Kidney disease 9.Flu/Pneumonia 10.Suicide year olds 1.Accidents 2.Homicide 3.Suicide 4.Cancer 5.Heart disease 6. Congenital conditions 7. Stroke 8. Flu & pneumonia 9. HIV year olds 1.Accidents 2.Homicide 3.Suicide 4.Cancer 5.Heart disease 6. Congenital conditions 7. Stroke 8. Flu & pneumonia 9. HIV

10 Best health Practices 1.Don’t smoke 2.Reduce dietary fat 3.Stay active 4.Maintain healthy body weight 5.Prevent accidents 1.Don’t smoke 2.Reduce dietary fat 3.Stay active 4.Maintain healthy body weight 5.Prevent accidents 6. Practice safe sex 7. Get regular health screenings 8. Get immunized 9. Take care of teeth 10. Manage stress 6. Practice safe sex 7. Get regular health screenings 8. Get immunized 9. Take care of teeth 10. Manage stress

Benefits of Exercise  Decreased risk of heart disease  Maintain healthy weight  Improve cholesterol  Reduce some cancers  Decrease body fat  Increase muscle  Increase metabolism  Decreased risk of heart disease  Maintain healthy weight  Improve cholesterol  Reduce some cancers  Decrease body fat  Increase muscle  Increase metabolism  Increase energy  Improve self esteem  Manage stress  Improve physical fitness  Social benefits  Mental benefits  Increase energy  Improve self esteem  Manage stress  Improve physical fitness  Social benefits  Mental benefits

Main Components of Exercise Main Components of Exercise Every exercise program should include the following:  Body Composition  Cardiorespiratory  Muscular Endurance  Muscular Strength  Flexibility Every exercise program should include the following: BBody Composition CCardiorespiratory MMuscular Endurance MMuscular Strength FFlexibility

Body Composition Compares the weight of fat in your body to the amount of lean tissue (muscle, bones, organs) Ways to measure include: calipers, hydrostatic weighing, and BMI calculation. Compares the weight of fat in your body to the amount of lean tissue (muscle, bones, organs) Ways to measure include: calipers, hydrostatic weighing, and BMI calculation.

BMI formula (page 227)  A calculation that can determine your healthy weight range.  BMI= ( weight (lbs.) / height (inches) X 703  This is one way to assess BMI  Not for everyone, does not take frame size and muscle mass into consideration.  A calculation that can determine your healthy weight range.  BMI= ( weight (lbs.) / height (inches) X 703  This is one way to assess BMI  Not for everyone, does not take frame size and muscle mass into consideration.

Muscular Strength The amount of force muscles apply when they are used.  Measured by the most weight you can lift one time (max)  To get big and strong you lift heavier weight and fewer repetitions  Lifting for size and strength The amount of force muscles apply when they are used.  Measured by the most weight you can lift one time (max)  To get big and strong you lift heavier weight and fewer repetitions  Lifting for size and strength

Muscular Endurance The ability to use a group of muscles over and over without tiring.  Lift lighter weights and more repetitions  Good for someone that doesn’t want bulk and sports that that need sustained motions without tiring The ability to use a group of muscles over and over without tiring.  Lift lighter weights and more repetitions  Good for someone that doesn’t want bulk and sports that that need sustained motions without tiring

Flexibility The ability move a joint through its entire range of motion  Flexibility depends on muscles, ligaments, and tendons  Never stretch cold muscle  Static stretching - good, holding the stretch  Ballistic - bad, bouncing. Can cause injury from overstretching The ability move a joint through its entire range of motion  Flexibility depends on muscles, ligaments, and tendons  Never stretch cold muscle  Static stretching - good, holding the stretch  Ballistic - bad, bouncing. Can cause injury from overstretching

Cardiorespiratory The ability of your heart and lungs to work efficiently during physical activity  Primary muscle worked is the heart  Important for aerobic exercise –Heart rate elevated for extended period of time  Include running, biking, swimming The ability of your heart and lungs to work efficiently during physical activity  Primary muscle worked is the heart  Important for aerobic exercise –Heart rate elevated for extended period of time  Include running, biking, swimming

Types of Physical Activity  Aerobic: Ongoing elevated heart rate  Anaerobic: intense physical activity, lasting seconds to a few minutes. Requires high heart rate  Isometric: muscles contract but little movement  Isotonic: contracting and relaxing muscles  Isokinetic: muscle contract at constant rate  Aerobic: Ongoing elevated heart rate  Anaerobic: intense physical activity, lasting seconds to a few minutes. Requires high heart rate  Isometric: muscles contract but little movement  Isotonic: contracting and relaxing muscles  Isokinetic: muscle contract at constant rate

Designing a Workout Program FITT Formula F = Frequency – how often you will workout I = Intensity – how hard you will workout T = Time – how long you will workout T = Type – kind of exercise you will do FITT Formula F = Frequency – how often you will workout I = Intensity – how hard you will workout T = Time – how long you will workout T = Type – kind of exercise you will do

Measuring Intensity When working to build muscle, intensity is determined by how much weight you lift, how many times you lift it (repetition), and how many sets you perform. When performing aerobic exercise, intensity is measured by how hard you heart is working. When working to build muscle, intensity is determined by how much weight you lift, how many times you lift it (repetition), and how many sets you perform. When performing aerobic exercise, intensity is measured by how hard you heart is working.

Measuring Aerobic Intensity  Resting Heart Rate – number of times your heart beats per minute. Normal 60 – 80  The stronger your heart, the less it needs to beat at rest. ALSO, when exercising, it can handle more beats per minutes for a sustained amount of time  This is good. Over time, there is less wear and tear on a strong heart. Let’s find your resting heart rate  Resting Heart Rate – number of times your heart beats per minute. Normal 60 – 80  The stronger your heart, the less it needs to beat at rest. ALSO, when exercising, it can handle more beats per minutes for a sustained amount of time  This is good. Over time, there is less wear and tear on a strong heart. Let’s find your resting heart rate

How do you know if you’re working aerobically? (THR) Target Heart Rate  A heart rate range that should be reached during exercise to gain cardiorespiratory benefits  The range is 60 – 85% of one’s maximum heart rate  Maximum heart rate is the largest number of times your heart can beat while exercising  Maximum heart rate = 220 – age 16 years = 204  THR = 122 BPM – 173 BPM (THR) Target Heart Rate  A heart rate range that should be reached during exercise to gain cardiorespiratory benefits  The range is 60 – 85% of one’s maximum heart rate  Maximum heart rate is the largest number of times your heart can beat while exercising  Maximum heart rate = 220 – age 16 years = 204  THR = 122 BPM – 173 BPM

Short term Goals:  What are you trying to achieve immediately or short term  Be specific – run a 6 minute mile, lose 5 pounds, gain more muscle  Have a realistic time frame Short term Goals:  What are you trying to achieve immediately or short term  Be specific – run a 6 minute mile, lose 5 pounds, gain more muscle  Have a realistic time frame

Planning a Fitness Program Long Term Goals:  Plan for life. Even after you’ve met your goals, it’s important to adhere to an exercise program for life.  Do activities you enjoy  Vary your activities  Make it social Long Term Goals:  Plan for life. Even after you’ve met your goals, it’s important to adhere to an exercise program for life.  Do activities you enjoy  Vary your activities  Make it social

Develop your plan:  Consider your: - health: are there restrictions or special considerations regarding your health? - current fitness level: be realistic in what you can do physically yet keep yourself challenged - budget: what can you do for free or can you afford to pay for a membership or classes? - environment: what’s around you outside that can be utilized in your workout? Develop your plan:  Consider your: - health: are there restrictions or special considerations regarding your health? - current fitness level: be realistic in what you can do physically yet keep yourself challenged - budget: what can you do for free or can you afford to pay for a membership or classes? - environment: what’s around you outside that can be utilized in your workout?

How Often Should You Be Exercising? Recommended : A minimum of 30 minutes of moderate aerobic activity on most days and a minimum of strength training two days a week.  Brisk walking, moderate biking, yard work  This amount will help you maintain your weight and manage your overall health. Recommended : A minimum of 30 minutes of moderate aerobic activity on most days and a minimum of strength training two days a week.  Brisk walking, moderate biking, yard work  This amount will help you maintain your weight and manage your overall health.

What if I want to make changes in my physical health? If you want to lose weight, get stronger, and increase your endurance, you need to increase your exercise intensity and your time and frequency.  You need to burn more calories than you eat to lose weight  You need to constantly challenge your physically to improve your fitness.  There are 3500 calories in a pound- do the math. If you want to lose weight, get stronger, and increase your endurance, you need to increase your exercise intensity and your time and frequency.  You need to burn more calories than you eat to lose weight  You need to constantly challenge your physically to improve your fitness.  There are 3500 calories in a pound- do the math.

Fueling Your Body  During exercise drink 8-10 ounces of water every 15 – 20 minutes  Make sure drinking enough throughout the day  Don’t be fooled by sports bars and drinks –Only need after 60 minutes if INTENSE exercise –Electrolytes after 3-5 hours of exercise  Make sure you’re eating the right amount of calories for your workouts  During exercise drink 8-10 ounces of water every 15 – 20 minutes  Make sure drinking enough throughout the day  Don’t be fooled by sports bars and drinks –Only need after 60 minutes if INTENSE exercise –Electrolytes after 3-5 hours of exercise  Make sure you’re eating the right amount of calories for your workouts