1. Exercise for Health and Fitness
Chapter 13

2. Figure 13.1 Current Levels of Physical Activity Among American Adults

3. What is Physical Fitness?
Definition: Physical attributes that allow the body to respond or adapt to the demands of physical effort
Five components of Physical Fitness: Cardiorespiratory Endurance, Muscular Strength, Muscular, Endurance, Flexibility, Body Composition

4. Components of Physical Fitness
Cardiorespiratory Endurance: Ability of heart and lungs to deliver oxygen to working muscles for sustained activity
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

5. Components of Physical Fitness
Muscular Strength: The amount of force a muscle can produce with a single maximum effort
Powerful muscles:
Keep the skeleton aligned
Prevent back and leg pain
Maintain good posture

6. Components of Physical Fitness
Muscular Endurance: The ability of muscle to sustain a given level of muscle tension and to resist fatigue
Muscular Endurance is important for:
Injury prevention
Good posture

7. Components of Physical Fitness
Flexibility: The ability to move joints through their full range of motion
Flexibility:
Slows the stiffening of joints with age
Helps maintain your range of motion

8. Components of Physical Fitness
Body Composition: The amount of lean body tissue vs. body fat
Good Body Composition is Important for disease prevention

9. Benefits of Exercise Reduced Risk of Premature Death
Even 5-10 minutes/day has long term benefits
Improved Cardiorespiratory function
Improves function of heart and CV system to transport O2
Prevents stiffening of arteries & plaque buildup
Improves sexual function
Efficient metabolism
Increased ability to burn nutrients for energy

10. Benefits of Exercise Improved Body Composition
Increases daily caloric expenditure
Strength training increases muscle mass = higher metabolic rate
Disease Prevention & Management
Physical inactivity increases the risk of premature death;
Physical inactivity is as important a risk factor as smoking, high BP, obesity and diabetes
Reduced risk of osteoporosis
Exercise prevents the development of Type II diabetes, makes cells more sensitive to Insulin, keeps body fat at healthy levels

11. Benefits of Exercise Improved Psychological and Emotional Wellness
Reduces stress, anxiety & depression
Improved sleep
Improved self-image
Improved alertness & memory
Pure enjoyment, more opportunities for social interaction

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

13. Designing Your Exercise Program
Basic principles of Physical Training:
Progressive Overload –when the amount of exercise (overload) is progressively increased fitness continues to improve
Amount of Overload needed to maintain/improve a particular level of fitness is determined in four dimensions (FITT):
Frequency
Intensity
Time
Type

14. Designing Your Exercise Program
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 that limit how much a person can improve fitness

15. Designing Your Exercise Program
Cardiorespiratory Endurance
Frequency: 3-5 days/week
Training Intensity
Maximal oxygen consumption (VO2max)= represents the cells’ maximum ability to use oxygen
VO2max is considered the best measure of cardioresp. endurance
To monitor intensity use your target heart rate zone = range of rates in which you exercise to obtain cardiorespiratory benefits
Duration minutes
Activity Type - Using large muscle groups for a prolonged period of time (walking, jogging, tennis)
Important to warm-up and cool-down

16. Designing Your Exercise Program
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);or alternate between muscle groups
Intensity – 8-12 repetitions
Light weight, many repetitions build endurance
Heavy weight, few repetitions build strength

17. Designing Your Exercise Program
Flexibility Exercises
Proper stretching technique
Active stretching before a workout static stretching after a workout,
Ballistic stretching (bouncing) is dangerous
Active – muscle is stretched under a person’s own power
Passive –an outside force
Frequency – 2-3 days/wk. (5-7 is optimal)
Intensity –stretch until point of tightness, hold and release

18. Preventing and Managing Athletic Injuries
Care for injuries that may occur using RICE:
Rest
Ice
Compress
Elevate
Basic guidelines
Stay in condition
Warm up
Use proper body mechanics
Not exercising when ill or over trained
Use proper equipment (shoes, etc.)
Drink plenty of water (hrs. before) exercise and after
Don’t return to normal exercise programs until injury has healed