1. Copyright © 2003 Pearson Education, Inc. publishing as Benjamin Cummings Introduction A growing number of Americans are sedentary Heart disease has increased almost 30 times since 1900 Combined with a healthy diet, exercise improves health More than 50 physiological, metabolic, and psychological aspects are improved by physical activity

2. Copyright © 2003 Pearson Education, Inc. publishing as Benjamin Cummings What is Physical Fitness? Physical fitness Exercise training Table 11.1: Major Components of Physical Fitness.

3. Copyright © 2003 Pearson Education, Inc. publishing as Benjamin Cummings Benefits of Regular Physical Activity Improved Cardiorespiratory Fitness Increased ability of the circulatory system to provide oxygen Reduced risk of heart disease Prevention of hypertension Improved blood lipid and lipoprotein profile Improved Bone Mass Osteoporosis

4. Copyright © 2003 Pearson Education, Inc. publishing as Benjamin Cummings Benefits of Regular Physical Activity Improved Weight Control Exercise can help a person lose weight Improved Health and Life Span Prevention of diabetes Increased life span Increased immunity to disease Improved Mental Health and Stress Management

5. Copyright © 2003 Pearson Education, Inc. publishing as Benjamin Cummings Components of Physical Fitness Improved Cardiorespiratory Fitness- Aerobic Exercise Determine exercise frequency (see figure 11.1) Determine exercise intensity/Target heart rate Determine Exercise Duration

6. Copyright © 2003 Pearson Education, Inc. publishing as Benjamin Cummings Figure 11.1: Guidelines for Various Activity Levels

7. Copyright © 2003 Pearson Education, Inc. publishing as Benjamin Cummings Components of Physical Fitness Improved Muscular Strength Muscular strength Muscular endurance

8. Copyright © 2003 Pearson Education, Inc. publishing as Benjamin Cummings Components of Physical Fitness Body Composition Exercise can influence body mass, fat mass, and lean mass Women typically have more fat mass than men To lose body weight need 3 workouts/week for 30-45 minutes

9. Copyright © 2003 Pearson Education, Inc. publishing as Benjamin Cummings Fitness Injuries Causes Overuse Injuries Traumatic Injuries Preventing Fitness-Related Injuries Appropriate footwear Appropriate equipment

10. Copyright © 2003 Pearson Education, Inc. publishing as Benjamin Cummings Fitness Injuries Common Overuse Injuries Plantar fasciitis Shin splints Runner’s knee Treating Fitness-Related Injuries RICE: rest, ice, compression, and elevation

11. Copyright © 2003 Pearson Education, Inc. publishing as Benjamin Cummings Fitness Injuries Exercising in the Heat Acclimatization Avoid dehydration Three heat stress illnesses Heat cramps, heat exhaustion, and heat stroke Can anyone describe the differences between these three illnesses?

12. Copyright © 2003 Pearson Education, Inc. publishing as Benjamin Cummings Fitness Injuries Exercising in the Cold Hypothermia concerns Prevention: consider the weather, wear layers, hydrate

13. Copyright © 2003 Pearson Education, Inc. publishing as Benjamin Cummings Planning a Fitness Program Identify Your Fitness Goals What do you want to improve? Design Your Program Programs should include the major fitness components Cardiorespiratory Flexibility Muscular strength and endurance Body composition