1. Fitness for Life

2. Chapter 8 Fitness for Life
Learning Outcomes
Describe the physical and psychological health benefits of exercise
Explain how to begin to get fit
Describe the uses of anaerobic exercise
Discuss the benefits of stretching
Describe exercise injuries – how to prevent them, how to treat them

3. Fitness and Exercise
Fitness: The ability to perform moderate to vigorous levels of physical activity without undue fatigue.
-The body’s ability to withstand stress and pressure
Exercise: A structured sequence of movements performed consistently over a period of time sufficient to build the components of fitness. You can reap benefits with 30 minutes a day of moderate physical activity – five or more days a week.

4. Physical Benefits of Exercise
Reduced risk of cardiovascular disease
Through Aerobic Exercise – requires sustained increase in the use of oxygen
Reduces hypertension, boosts HDL, lowers blood levels of triglycerides
Weight management and improved body composition
Increases metabolism
Increases muscle-to-fat ratio and muscle burns calories even at rest

5. Physical Benefits of Exercise (cont)
Improved Immune System Functioning
Higher levels of NK cells
Reduced Cancer Risk
Colon-rectal and breast
Increased Energy
Prevention of Osteoarthritis and Osteoporosis
Muscle strengthening, stretching
Weight bearing exercise
Increased Sensitivity to Insulin
Helps regulate blood sugar levels

6. Getting Fit Key: Regular physical activity and exercise program
Principles to Maximize Benefits of Training/Conditioning
Specificity
Overload
Progressive overload
Warm-ups
Regularity

7. Aerobic Exercise
Includes running, walking briskly, swimming laps, spinning, etc.
Uses large muscle groups in repetitive rhythmic movements
Aerobically fit people have:
Greater cardiac output
Lower resting heart rate
Afterburner effect
Recommendation: 3+ days a week, 20+mins, target heart rate between 60-85% max heart rate

8. Anaerobic Exercise
Exercise involving short burst of intense muscle activity.
Tones and builds muscle
Muscle fitness
Muscular strength – the amount of force (power) a muscle can exert during a single contraction
Muscular endurance – ability to contract muscles repeatedly to complete tasks

9. Types of Resistance Training
Isometric: exert force against immovable object
Isotonic: variable force – constant resistance
Isokinetic: constant force – variable resistance

10. Stretching
Flexibility training focuses on achieving and maintaining a full range of motion in the body’s joints.
Static stretching (recommended)
slowly stretching a muscle to an
extended stretch and holding it
for seconds
Ballistic stretching (bouncing)
can cause injuries and soreness

11. Exercise – Sudden Injuries
Occur in single, abrupt incidents
Muscle Strains
a stretch or actual tear in muscle fibers or surrounding tissue
Sprains
an injury caused by a sudden joint twist that stretches or tears a ligament
Cardiovascular Problems
Recognize symptoms: pain or pressure, sudden lightheadedness, cold sweat, extreme paleness or fainting

12. Exercise – Overuse Injuries
Develop gradually as bone, muscle, or connective tissues are repeatedly stressed beyond their capacity to recover and adapt
Tendonitis
inflammation of the tendon
Stress Fractures
tiny breaks in bones caused by repeated and excessive pressure or pounding
Shin Splints
similar to stress fracture except tears in muscle fibers rather than breaks in bones

13. Treatment of Injuries – R.I.C.E
For minor injuries… R.I.C.E. principle
Rest
Ice
Compress
Elevate