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 3. Basal Metabolic Rate- rate at which the body uses energy to sustain life

3 Why Exercise ? 4. Body Fat 5. Aerobic Capacity

4 Why Exercise? 6.Blood-sugar Tolerance (by age 70, 20% of men and 30% of women = A.O.D.) 7.Cholesterol levels- sustained exercise has been shown to raise H.D.L. 8.Blood Pressure ( maintain elasticity)

5 Why Exercise? 9.Bone Density 10.Thermoregulation

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8 Exercise is a subset of Physical Activity; Planned, Structured and Repetitive movement

9 Components of Fitness Cardiorespiratory Endurance-ability of heart and lungs to deliver oxygen to working muscles for sustained activity Muscular Endurance- ability of muscle to sustain a given level of muscle tension Muscular Strength- amount of force a muscle can produce with a single maximum effort Flexibility- ability to move joints through their full range of motion Body Composition- amount of lean body tissue vs. body fat

10 Influencing factors

11 Cardiorespiratory Endurance The ability of the heart, lungs and associated blood vessels to deliver oxygen to working cells to maintain an energy supply. Work longer and at a greater intensity.

12 Cardiorespiratory Endurance Concepts Oxygen debt - the amount of time spent in an energy requiring state where oxygen is not available or cannot be delivered in a timely manner Anaerobic energy production- sugar burningLactic Acid Aerobic energy production- Fat + sugar + O2 Energy

13 Cardiorespiratory Endurance Workout Type of Activity – i.e. walking, jogging, swimming, biking & C.C. skiing F.I.T Principle Frequency days (48 hr. principle) Intensity – conversational level Time minutes

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16 Disuse= atrophy Use = Hypertrophy Not in number

17 Overload Principle

18 Flexibility Necessary to maintain full R.O.M. –Static stretching NOT BOUNCING. –Active stretching involves stretching a muscle by contraction of the opposing muscle. –Passive stretching involves an outside force. Complete flexibility workout should have -. –3-5 repetitions with a count of seconds each. –Rest for seconds between repetitions –Should last around minutes. –At least 2-4 times a week. “Probably Not”

19 Complete Fitness Program Cardiorespiratory Endurance Muscular Strength and Endurance Flexibility Skill Training - incorporating exercise into a physical activity or sport which is enjoyed

20 Preventing and Managing Athletic Injuries Care for injuries that may occur. –R.I.C.E. Staying in condition Warm-up and Cool down Use proper body mechanics Not exercising when ill Use proper equipment Not returning to normal exercise programs until injury has healed Rest, Ice, Compression, Elevation

21 This is not the only definition of Fitness!