© 2008 McGraw-Hill Higher Education. All rights reserved. 1 Exercise for Health and Fitness Chapter 13

© 2008 McGraw-Hill Higher Education. All rights reserved. 2 Figure 13.1 Current levels of physical activity among American adults

© 2008 McGraw-Hill Higher Education. All rights reserved. 3 What is Physical Fitness? Definition: Five components of Physical Fitness:

© 2008 McGraw-Hill Higher Education. All rights reserved. 4 Cardiorespiratory Endurance: Depends on: –Ability of lungs to deliver oxygen to bloodstream –Hearts capacity to pump blood –Ability of NS and blood vessels to regulate blood flow –Muscles capacity to generate power –Body’s ability to use oxygen and metabolize fuels Components of Physical Fitness

© 2008 McGraw-Hill Higher Education. All rights reserved. Muscular Strength: Powerful muscles : –Keep the skeleton aligned –Prevent back and leg pain –Maintain good posture 5 Components of Physical Fitness

© 2008 McGraw-Hill Higher Education. All rights reserved. Muscular Endurance: Muscular Endurance is important for: –Injury prevention –Good posture 6 Components of Physical Fitness

© 2008 McGraw-Hill Higher Education. All rights reserved. Flexibility: –Slows the stiffening of joints with age –Helps maintain your range of motion –Slows the stiffening of joints with age 7 Components of Physical Fitness

© 2008 McGraw-Hill Higher Education. All rights reserved. Body Composition: Good Body Composition is Important for disease prevention 8 Components of Physical Fitness

© 2008 McGraw-Hill Higher Education. All rights reserved. 9 Benefits of Exercise Improved Cardiorespiratory function –Improves: –Prevents: –Improves: Efficient metabolism –Increased ability to burn nutrients for energy

© 2008 McGraw-Hill Higher Education. All rights reserved. Improved Body Composition –Increases daily caloric expenditure –Strength training increases muscle mass = higher metabolic rate Disease Prevention & Management –Examples: 10 Benefits of Exercise

© 2008 McGraw-Hill Higher Education. All rights reserved. Improved Psychological and Emotional Wellness –Reduces stress, anxiety & depression –Improved self-image –Improved learning & memory –Pure enjoyment 11 Benefits of Exercise

12 Increased HR and stroke volume Increased energy production in muscles Increased oxygen consumption and blood flow to muscles and heart Increased ability to extract oxygen from air; Lower resting HR; Risk of heart disease reduced Increased density and breaking strength of bones, ligaments and tendons; decreased risk of osteoporosis Short TermLong Term Decreased colds and upper respiratory tract infections

© 2008 McGraw-Hill Higher Education. All rights reserved. 13 Reversibility Reversibility - The body adjusts to lower levels of physical activity in the same way it adjusts to higher levels We all exhibit Individual (genetic) differences

© 2008 McGraw-Hill Higher Education. All rights reserved. 14 Designing Your Exercise Program Basic principles of Physical Training: –Progressive Overload – –Amount needed is determined by: Frequency Intensity Time Type

© 2008 McGraw-Hill Higher Education. All rights reserved. 15 Cardiorespiratory Endurance Exercises Frequency: 3-5 days/week Intensity –Maximal oxygen consumption = –Target heart rate range = Duration minutes Activity Type - Using large muscle groups Important to warm-up and cool-down

© 2008 McGraw-Hill Higher Education. All rights reserved. 16 Developing Muscular Strength and Endurance Muscular Strength and Endurance can be obtained by resistance exercise defined as exercise in which your muscles must exert force against a significant amt. of resistance Frequency – 2 days/wk. (nonconsecutive) Intensity – 8-12 repetitions –Light weight, many repetitions build endurance –Heavy weight, few repetitions build strength

© 2008 McGraw-Hill Higher Education. All rights reserved. 17 Flexibility Exercises Proper stretching technique –Statically –Ballistic (bouncing) is dangerous –Active – –Passive – Frequency – 2-3 days/wk. Intensity –stretch until point of tightness, hold and release

© 2008 McGraw-Hill Higher Education. All rights reserved. Preventing and Managing Athletic Injuries Care for injuries that may occur: –R- –I- –C- –E- Basic guidelines –Stay in condition –Warm up –Use proper body mechanics –Not exercising when ill or overtrained –Use proper equipment –Don’t return to normal exercise programs until injury has healed 18