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Exercise For health and fitness

Chapter 10 . Exercise For health and fitness. What is Physical Fitness?. The body’s ability to respond or adapt to the demands and stress of physical effort Five components of fitness: Cardiorespiratory endurance: Muscular Strength Muscular endurance Flexibility Body composition. 2.

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Exercise For health and fitness

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  1. Chapter 10 Exercise For health and fitness

  2. What is Physical Fitness? • The body’s ability to respond or adapt to the demands and stress of physical effort • Five components of fitness: • Cardiorespiratory endurance: • Muscular Strength • Muscular endurance • Flexibility • Body composition 2

  3. Components of Fitness • Cardiorespiratory Endurance-ability of heart and lungs to deliver oxygen to working muscles for sustained activity • Muscular Strength- amount of force a muscle can produce with a single maximum effort • Muscular Endurance- ability of muscle to sustain a given level of muscle tension • Flexibility- ability to move joints through their full range of motion • Body Composition-amount of lean body tissue vs. body fat • Skill-Related Components of Fitness – speed, power, agility, balance, coordination and reaction time. Tends to be sport specific 3

  4. Physical activity and exercise for health and fitness • The Centers for Disease Control and Prevention (CDC) recent statistics about American adults. • About 48% participate in some leisure-time physical activity, including 50% of men and 47% women. • Between 2001 and 2005, physical activity levels increased slightly among all age and ethnic groups, with the exception of Hispanic males. • Education is an important factor.. 54% of college graduates do some type of physical activity compared to 37% of high school dropouts. 4

  5. How much physical activity is enough? • The amount of activity needed depends on an individual’s health status and goals. • Moderate intensity versus high-intensity exercise • Continuous versus intermittent exercise 5

  6. Benefits of Exercise • Improved cardiorespiratory function • More efficient metabolism • Improved body composition 6

  7. Immediate and long terms effects of regular exercise 7

  8. Disease Prevention and Management Cardiovascular Disease Metabolic Syndrome Insulin resistance High blood pressure Abnormal blood fats Abdominal fat deposits Type 2 diabetes Blood clotting abnormalities Blood vessel inflammation Prevention Improves blood fat levels - improves HDL’s Improves blood pressure Hypertension Coronary heart disease Stroke Cancer Osteoporosis Type II Diabetes 8

  9. Improved Psychological and Emotional Wellness • Reduced stress • Reduced anxiety and depression • Improved self-image • Learning and memory • Enjoyment 9

  10. Additional Benefits of Exercise • Improved immune function • Prevention of injures and low-back pain • Improved wellness for life 10

  11. Figure 10.2 Physical Activity Pyramid 11

  12. First Steps Medical Clearance Men over 40 and women over 50 Basic Principles of physical Training Specificity Progressive overload Frequency Intensity Time Type Reversibility Individual differences Selecting Activities 12

  13. Cardiorespiratory Endurance Exercises • Frequency - 3-5 days • Intensity - 60-80% • Maximal oxygen consumption (VO2max) • Target heart rate range • Refer to Take Charge: Determining Your Target Heart Rate Range • Duration - 20-60 minutes • The warm-up and cool-down • Synovial fluid • Type of Activity - walking, jogging, swimming, biking & C.C. skiing 13

  14. Developing Muscular Strength and Endurance • Types of Strength Training Exercise • Resistance exercise • Isometric (static) exercise • Isotonic (dynamic) exercise • Choosing equipment • Choosing exercises • Frequency • Intensity • Duration • A caution about supplements 14

  15. Flexibility Exercises • Proper stretching technique • Statically • Ballistic (bouncing) is dangerous • Active • Passive • Frequency • Intensity • Duration 14

  16. Figure 10.4 FITT 15

  17. Putting It All Together • Cardiorespiratory endurance • At least 20 minutes • Target heart rate • 3 to 5 days a week • Muscular strength and endurance • Major muscle groups (8-10 machines, one or more sets) • 2 or 3 days a week • Flexibility • 2 or 3 days a week • After exercise • Skill training 16

  18. Getting Started and Staying on Track • Selecting instructors, equipment, and facilities • Finding help and advice about exercise • Selecting equipment • Choosing a fitness center • Eating and Drinking for Exercise. • Balanced diet • Drink before and during exercise • 2 cups, 2 hours before • Manage your fitness program • Consistency: The key to physical improvement • Start slowly, get in shape gradually • Beginning phase • Progress phase • Maintenance phase • Assess your fitness • Endurance by checking your time for the 1.5 mile run/walk. 17

  19. Exercise for Health and Fitness Chapter 10

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