Fitness: Physical Activity for Life

Slides:



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

Basic Principles of Physical Fitness
Therapeutic Lifestyle Program Exercise for Life. Topics: Benefits of exercise Body composition Measuring progress How to make exercise a part of your.
© 2011 McGraw-Hill Higher Education. All rights reserved. Muscular Strength and Endurance Chapter Eight.
© 2007 McGraw-Hill Higher Education. All rights reserved. Chapter Four: Becoming Physically Fit.
1 Chapter 6 Fitness © 2013 McGraw-Hill Education. All Rights Reserved.
Basic Principles of Physical Fitness
Improving Your Personal Fitness
Chapter 4 Maximizing Cardiorespiratory Fitness
Understanding Fitness Principles
Exercise and Nutrition A healthy lifestyle includes a combination of exercise and nutrition.
Physical Activity and Fitness Chapter Nine Mr. Le.
Exercise for Health and Fitness. 2 Why Exercise? Ten Determinants of aging 1. Muscle mass- age lose 6-7 lbs./decade after age Muscle Strength.
EXERCISE and LIFELONG FITNESS
Dr. Afaf A Shaheen Lecture 10 RHS 322  The Ability of the body to adapt to the demands of physical effort in relation to both general health and specific.
Components of Fitness Nutrition and Fitness.
© 2009 McGraw-Hill Higher Education. All rights reserved. Chapter Four: Becoming Physically Fit.
Components of Fitness Review 10 th Grade Lifetime Fitness.
Health-Related Fitness and the FITT Formula
Designing a Personal Fitness Program
Fitness and Exercise © Lisa Michalek. Physical Fitness The ability to perform regular moderate to rigorous physical activity without great fatigue. Components.
Principles of Physical Fitness
Exercise For health and fitness
Chapter One Why Personal Fitness?. Why Fitness is a National Concern? ä Overall fitness of young people has declined ä Most teenagers have poor eating.
© 2008 McGraw-Hill Higher Education. All rights reserved. 1 Exercise for Health and Fitness Chapter 13.
Physical Activity and Fitness
Basic Principles of Physical Fitness. Physical Activity and Exercise for Health and Fitness  Physical activity levels have declined  Healthy People.
COMPONENTS OF HEALTH RELATED FITNESS. CARDIORESPIRATORY ENDURANCE Ability of circulatory and respiratory systems to supply oxygen during sustained activity.
1. 2 Health-Related Fitness vs. Skill-Related Fitness Total physical fitness includes: Health-related fitness. This is your ability to become and stay.
© 2008 McGraw-Hill Higher Education. All rights reserved. 1 Exercise for Health and Fitness Chapter 10.
Chapter 2 Health Benefits of Physical Activity and Exercise.
© 2008 McGraw-Hill Higher Education. All rights reserved. 1 Exercise for Health and Fitness Chapter 13.
© 2012 McGraw-Hill Higher Education. All rights reserved. Chapter 13 1.
Fitness Components and Training Methods Year 10 PE.
Physical Fitness and You. Physical Benefits of Exercise Improves Cardiovascular Fitness Improves Cardiovascular Fitness Controls Weight Controls Weight.
~ Heart and lungs are stronger ~ Cholesterol level is kept within a healthy range ~ Good ratio of muscle mass to fat mass is maintained. ~ Metabolic rate.
Chapter 2 Cardiorespiratory Fitness.
Muscular Strength and Endurance
FITNESS NOTES Coach Reyes. Benefits of Regular Physical Activity: 1.Reduces feelings of depression and anxiety. 2.Promotes psychological well-being (improved.
BENEFITS OF EXERCISE: STRENGTHENS HEART AND LUNGS DECREASES BLOOD PRESSURE STRENGTHENS MUSCLES AND BONES INCREASES ENERGY REDUCES STRESS AND TENSION ENHANCES.
Chapter 6 Fitness © 2013 McGraw-Hill Education. All Rights Reserved.1.
CHAPTER TWO Physical Activity and Exercise for Health and Fitness.
© 2008 McGraw-Hill Higher Education. All rights reserved. 1 Exercise for Health and Fitness Chapter 13.
© 2007 McGraw-Hill Higher Education. All rights reserved. Chapter Eight Fitness: Physical Activity for Life Fitness: Physical Activity for Life.
Copyright , The Hardiness Institute, Inc. 1 Hardy Physical Activity: Component 5.
Fitness Principles and Concepts Mrs. Caselli. 6 Dimensions of Wellness Physical Physical Emotional Emotional Intellectual Intellectual Social Social Spiritual.
Understanding Fitness Principles Copyright © 2009 Pearson Education, Inc. 2.
Physical Activity- Any form of movement that utilizes large muscle groups (purposeful or during daily routine)
» Cardiovascular Endurance » Muscular Strength » Muscular Endurance » Flexibility » Body Composition.
Fitness and You. F.I.T.T. Formula F- Frequency –How often you do the activity each week I- Intensity –How hard you work at the activity per session T-
Fitness. Learning objectives Understand the negative consequences of inactivity. Understand the positive physical, cognitive, psychological and emotional.
PERSONAL WELLNESS Principles of Physical Fitness.
 Physical Fitness- The ability to handle everyday physical work and play without becoming overly tired.  Physical Activity- Any kind of movement that.
Exercise for Health and Fitness
Glencoe Health Lesson 1 Benefits of Physical Activity.
Physical Fitness Aspects of Wellness.
Fitness: Physical Activity for Life
Fitness for Life.
Chapter 6 Fitness Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill.
Lifetime Fitness.
Chapter Four: Becoming Physically Fit
Unit 2- Fitness.
Chapter Four: Becoming Physically Fit
When you leave this class….
Exercise For health and fitness
Fitness Principles and Concepts
Physical Fitness Aspects of Wellness.
Principles of Fitness PE 901/902.
Fitness and You.
Exercise for Health and Fitness
Presentation transcript:

Fitness: Physical Activity for Life Chapter Eight Fitness: Physical Activity for Life © 2009 McGraw-Hill Higher Education. All rights reserved.

© 2009 McGraw-Hill Higher Education. All rights reserved. Fitness Terms Physical Activity: activity that requires any type of movement Exercise: structured, planned physical activity, often used to improve fitness levels Physical Fitness: ability of the body to respond to physical demands Skill-related Fitness: ability to perform specific leisure or sport skills Health-related Fitness: ability to perform daily living activities with vigor © 2009 McGraw-Hill Higher Education. All rights reserved.

© 2009 McGraw-Hill Higher Education. All rights reserved. Benefits of Exercise People who are active are healthier than those who are do not exercise. Benefits from exercise include: Physical benefits of improved functioning of body systems Cognitive benefits of processing information more quickly Psychological and emotional benefits by reducing stress levels and influencing mood Spiritual benefits by connecting with yourself, with others, and with nature. © 2009 McGraw-Hill Higher Education. All rights reserved.

Health Risks and Physical Inactivity © 2009 McGraw-Hill Higher Education. All rights reserved.

Guidelines for Physical Activity and Exercise The American College of Sports Medicine (ACSM) and the American Heart Association (AHA) issued updated guidelines for promoting and maintaining health and preventing chronic diseases. Recommendations include: Minimum of 30 minutes of moderate-intensity aerobic (endurance) activity 5 days per week for all healthy adults aged 18 – 65 or 20 minutes of vigorous-intensity aerobic activity 3 days a week Guidelines also include recommendations for improving muscle strength and endurance. See Metabolic equivalents (MET) of Common Physical Activities, Table 8.1 © 2009 McGraw-Hill Higher Education. All rights reserved.

Components of Health-Related Fitness There are five components of fitness that help establish health benefits: Cardiorespiratory Fitness Muscular Strength Muscular Endurance Flexibility Body Composition © 2009 McGraw-Hill Higher Education. All rights reserved.

Cardiorespiratory Fitness Ability of the heart and lungs to efficiently deliver oxygen and nutrients to the body’s muscles and cells via the bloodstream Benefits include: Increase in oxygen –carrying capacity of the blood Improved extraction of oxygen from blood to muscles Increase in the amount of blood the heart pumps with each heart beat Increased speed of recovery to resting heart rate Decreased resting heart rate, heart rate at any work level, and blood pressure Improved muscle and liver function © 2009 McGraw-Hill Higher Education. All rights reserved.

© 2009 McGraw-Hill Higher Education. All rights reserved. FITT The FITT acronym provides a basis for a fitness workout plan. Frequency: ideally 3 times per week Intensity: reaching target heart rate (THR) zone Time: 15-60 minutes; 30 minutes is a good average Type of activity: 2 types of aerobic exercise Those that require sustained intensity with little variability in heart rate response, such as running and rowing Those that involve “stop and go” activities and do not maintain continuous exercise intensity, such as basketball, soccer, and tennis See Highlight on Health, Calculate Your Target Heart Rate Zone Using the Heart Rate Reserve Method © 2009 McGraw-Hill Higher Education. All rights reserved.

© 2009 McGraw-Hill Higher Education. All rights reserved. Muscle Strength Muscular Strength: the capacity of the muscle to exert force against resistance Benefits include: Increased body mass Increased bone density Improved glucose metabolism Decreased anxiety and depression © Jupiter Images/Image Source © 2009 McGraw-Hill Higher Education. All rights reserved.

© 2009 McGraw-Hill Higher Education. All rights reserved. Muscle Endurance Muscular Endurance: the capacity of the muscle to exert force repeatedly over a period of time Benefits include: Improved posture Reduction of low back pain Ability to perform your daily routines with greater ease Allows you to look and feel better © 2009 McGraw-Hill Higher Education. All rights reserved.

Developing a Strength Training Program ACSM and AHA recommend training 2-3 times each week and 8-10 exercises using 8-12 repetitions for each exercise. Warm up Breathe rhythmically Protect your back Pay attention to safety Lift with slow, steady cadence through full range of motion Use a spotter Allow 48 hours between sessions © 2009 McGraw-Hill Higher Education. All rights reserved.

© 2009 McGraw-Hill Higher Education. All rights reserved. Flexibility Ability of joints to move through the full range of motion Benefits include: Maintains posture and balance Makes movement easier and more fluid Lowers the risk of back injuries Much of the loss of flexibility that results from aging can be reduced by stretching programs. © 2009 McGraw-Hill Higher Education. All rights reserved.

© 2009 McGraw-Hill Higher Education. All rights reserved. Stretching Programs There are four types of stretching programs Passive Stretching (partner applies pressure, producing a stretch beyond what you could do on your own) Static Stretching (stretching until your feel tightness and holding stretch for 30-60 seconds) Ballistic Stretching (stretching the muscle by bouncing rapidly; recommended for experienced athletes only) Proprioceptive neuromuscular facilitation (therapeutic exercise causing a stretch and used for rehabilitation of injured muscle) © 2009 McGraw-Hill Higher Education. All rights reserved.

© 2009 McGraw-Hill Higher Education. All rights reserved. Body Composition The relative amounts of fat and fat-free mass in the body The relative amount of body fat has an impact on overall health and fitness Too much body fat could have the following effects: Obesity Heart disease Diabetes Different forms of cancer More physical activity can help you control body weight, trim body fat, and build muscle tissue. © 2009 McGraw-Hill Higher Education. All rights reserved.

How Can You Improve Your Health Through Moderate Physical Activity? Make your daily activities more active Walk more Take the stairs Try exercise gaming Incorporate the 10,000 Steps Program 10,000 steps is equivalent to 5 miles Walking 10,000 steps expends 300-400 calories Use a pedometer to count your steps © The McGraw-Hill Companies, Inc./Lars A. Niki © 2009 McGraw-Hill Higher Education. All rights reserved.

Health and Safety Precautions to Consider Before Exercising Begin with proper ‘warm up’ and ‘cool-down’ activities Recognize forms of ‘fatigue’ and overexertion Know how to treat ‘soft tissue injuries’ by using the acronym: R-I-C-E Rest Ice Compression Elevation © 2009 McGraw-Hill Higher Education. All rights reserved.

Effects of Environmental Conditions Environmental conditions require an adjustment of physical activity. Altitude (less intense activity and shorter duration, increase fluid intake, add carbohydrates to small frequent meals) Heat (wet head or body with cold water, take in extra fluids before activity) Cold (dress in several thin layers, take in extra fluids before activity) Air pollution (exercise early in the morning, avoid areas near vehicle traffic, pay attention to smog alerts, move exercise indoors during severe conditions) © 2009 McGraw-Hill Higher Education. All rights reserved.

Exercise for Special Populations Exercise for Children and Adolescents The Surgeon General recommends that children get 60 minutes of exercise everyday Exercise for Persons with Disabilities Immobility or inactivity may aggravate the original disability and increase secondary health problems Exercise for Older Adults Regular supervised physical activities can improve physical functioning and enhance the quality of life for older adults © 2009 McGraw-Hill Higher Education. All rights reserved.

Physical Activity for Life Several key factors help people make physical activity a lifetime event. Make a commitment to change. Assess yourself Set achievable and sustainable goals Use social and community support. © Royalty-Free/Corbis See Highlight on Health, Strategies for Overcoming Barriers to Physical Activity See Public Health in Action, Creating Activity-Friendly Communities © 2009 McGraw-Hill Higher Education. All rights reserved.

Fitness: Physical Activity for Life Chapter Eight Fitness: Physical Activity for Life © 2009 McGraw-Hill Higher Education. All rights reserved.