Exercise For health and fitness

1. Exercise Chapter 13 Exercise For health and fitness

2. Exercise Figure 13.1 Current levels of physical activity among American Adults

3. 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 Exercise What is Physical Fitness?

4. 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 Exercise Components of Fitness

5. The ability to perform a particular sport or activity • Speed – the ability to perform a movement in a short period of time • Power – the ability to exert force rapidly, based on a combination of strength and speed • Agility – the ability to change the body’s position quickly and accurately • Balance – the ability to maintain equilibrium while either moving or stationary • Coordination – the ability to perform motor tasks accurately and smoothly using body movements and the senses • Reaction time – the ability to respond quickly to a stimulus Exercise Skill-related components of fitness

6. Is any body movement carried out by the skeletal muscles and requiring energy. • Arranged on a continuum based on the amount of energy they require • Exercise – a subset of physical activity planned, structured, repetitive movement of the body….. • Increasing physical activity to improve health and wellness • 1996 - U.S. Surgeon General’s “Physical Activity and Health” • 2007 - ACSM and AHA joint publication “Physical Activity and Public Health: Updated Recommendations for Adults”. Exercise Physical Activity on a continuum

7. Exercise Figure 13.2 Examples of moderate amounts of physical activity

8. 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. Exercise Physical activity and exercise for health and fitness

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

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

11. Exercise Figure 13-3 Intermediate and long-term effects of regular exercise.

12. 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 Exercise

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

14. Improved immune function Prevention of injures and low-back pain Improved wellness for life Exercise Disease Prevention and Management

15. Exercise Figure 13.5 Physical activity pyramid

16. 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 Acitivities Exercise

17. 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 • Type of Activity - walking, jogging, swimming, biking & C.C. skiing Exercise Cardiorespiratory Endurance Exercises

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

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

20. Exercise Figure 13.8 FITT Principle

21. 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 Exercise Putting It All Together

22. 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. Exercise Getting Started and Staying on Track

23. Care for injuries that may occur. • R. - Rest • I. - Ice • C. - Compression • E. – Elevation • Basic guidelines • Staying in condition • Warm-up and Cool down • Use proper body mechanics • Not exercising when ill • Use proper equipment • Not returning to normal exercise programs until injury has healed Exercise Preventing and Managing Athletic Injuries

24. Exercise Chapter 13 Exercise for Health and Fitness