Exercise for Health and Fitness. Chapter 10. What is Physical Fitness?. The Ability of the body to adapt to the demands of physical effort in relation to both general health and specific activities. Five components of fitness: Cardiorespiratory endurance: Muscular Strength
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Exercise for Health and Fitness Chapter 10
What is Physical Fitness? • The Ability of the body to adapt to the demands of physical effort in relation to both general health and specific activities. • Five components of fitness: • Cardiorespiratory endurance: • Muscular Strength • Muscular endurance • Flexibility • Body composition
Benefits of Exercise • Increases energy levels • Boosts the immune system and helps to prevent many diseases. • Improves Cardiorespiratory function and reduces chances of CV diseases. • Metabolism. • Improved Body Composition.
Benefits of Exercise • Reduction of Hypokinetic diseases • Improves blood fat levels - improves HDL’s • Improves blood pressure • Cardiorespiratory endurance • Reduction of certain cancers • Osteoporosis • Diabetes (Type II) • Improved psychological and Emotional Wellness
Cardiorespiratory Endurance Workout • Pulse Rate for 20 seconds X 3 = • 220 - Age = Maximum Heart Rate • MHR X 60% = target heart rate range • MHR X 80% = target heart rate range • Type of Activity - walking, jogging, swimming, biking & C.C. skiing • Frequency - 3-5 days • Intensity - 60-80% • Duration - 20-60 minutes
THR Recommendations • 80-90% MHR- to improve performance. No medical problems • 70-80% MHR exercise regularly on a weekly schedule. No medical problems • 60-70% MHR beginning an exercise program. No medical problems • <60% previously sedentary, unfit, rehabilitating after injury,or medical problem
Designing Your Fitness Program • Medical Clearance • Pick something you Like!!! • Basic Principles of physical training • overload principle • frequency • Intensity • duration
Designing Your Fitness Program • Medical Clearance • Pick something you Like!!! • Cardiorespiratory endurance exercises • 3-5 days/week • 20-60 minutes • target heart rate • Flexibility exercises • 3-5 days/week • hold each stretch for 15-30 seconds
Designing Your Fitness Program • Muscular strength and endurance exercises • 2-4 days/week • do resistive exercises to increase strength • Exercises to develop skills required in the sports or activities you have chosen • Each workout should include a period of warm-up and cool-down • FITNESS = FUN = HEALTHY LIFESTYLE
Putting Together Your Own Program • Set Goals • Select Activities • Make a Commitment • Begin and Maintain your Program • Record and Assess your Progress
Designing an Exercise Program • Best program = Health and Fun. • To Improve health activity should be performed regularly. • Current level should determine starting point and how to increase physical activity. • Men over 40 and Women over 50. • Cardiorespiratory endurance exercises should stress large muscle groups.
Designing an Exercise Program • Duration. • Warm-up and Cool down. • Muscular Strength. • Muscular Endurance. • Common exercises - push-ups or sit-ups 3-5 times a week. • Increasing muscle strength requires doing resistive exercise, which is exerting force against machines,or own body weight.
Muscular Strength and Endurance • Equipment • Complete weight training program • In order to improve fitness • Both men and women can increase strength through resistive training • Men typically are stronger b/c of larger muscle mass • Women tend to develop more defined muscles • CAUTION about Supplements
Flexibility • Necessary to maintain full R.O.M. • Static stretching NOT BOUNCING. • Active stretching involves stretching a muscle by contraction of the opposing muscle. • Passive stretching involves an outside force. • Complete flexibility workout should have -. • 3-5 repetitions with a count of 10-30 seconds each. • Rest for 30-60 seconds between repetitions • Should last around 20-30 minutes. • At least 2-4 times a week.
Complete Fitness Program • Cardiorespiratory Endurance • Muscular Strength and Endurance • Flexibility • Skill Training - incorporating exercise into an physical activity or sport which is enjoyed
Getting Started and Staying on Track • Select the best equipment you can afford. • Maintain a well-balanced diet and adequate water/fluids. • Manage your fitness program so that it becomes an integral part of your day. • Consistency: The Key to Improvement • Assess your own approximate level of Cardiovascular endurance by checking your time for the 1.5 mile run/walk.
Preventing and Managing Athletic Injuries • Care for injuries that may occur. • R.I.C.E. • 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