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Personal Fitness: Improving Health through Exercise

Personal Fitness: Improving Health through Exercise. Introduction. Facts A growing number of Americans are sedentary and perform little physical labor or exercise. Sedentary lifestyles are linked to dramatic increases in obesity, diabetes and other chronic diseases.

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Personal Fitness: Improving Health through Exercise

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  1. Personal Fitness: Improving Health through Exercise

  2. Introduction • Facts • A growing number of Americans are sedentary and perform little physical labor or exercise. • Sedentary lifestyles are linked to dramatic increases in obesity, diabetes and other chronic diseases. • More than 108 million Americans are overweight or obese, 65 million have high blood pressure, 21 million have diabetes, and 41 million have “prediabetes.” • Physical activity has tremendous health-promoting and disease-preventing benefits.

  3. What is Physical Fitness? • Physical fitness • The ability to perform regular moderate to vigorous levels of physical activity without excessive fatigue • Exercise • Planned, structured, repetitive bodily movement

  4. ABC News: Personal Fitness and Exercise • Discussion Questions • What are the advantages of entire families committing to losing weight together through exercise and dietary changes? • What kinds of support can family members provide each other in making lifestyle changes? Play Video | Personal Fitness and Exercise

  5. 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 • Reduced cancer risk • Breast and Colon Cancer • Improved bone mass • Osteoporosis

  6. Benefits of Regular Physical Activity • Improved weight control • Exercise with moderate decrease in food intake can help a person lose weight • Improved health and increased lifespan • Prevention of Diabetes • Longer Life Span • Improved Immunity to Disease • Improved mental health and stress mManagement • Reduced stress levels by accelerating body’s return to balanced state

  7. Some Health Benefits of Regular Exercise Figure 11.1

  8. The FITT Principle Applied to the Health-Related Components of Fitness Figure 11.2

  9. Components of Physical Fitness • Improving cardiorespiratory fitness and aerobic exercise programs • Aerobic capacity • Graded exercise test • Components of an aerobic exercise program (FITT) • Frequency • Intensity/target heart rate • Time • Type of activity

  10. Rating of Perceived Exertion (RPE) Scale Figure 11.3

  11. Levels of Physical Activity Figure 11.4

  12. Muscular Strength and Endurance • Improving muscular strength and endurance • Muscular strength • Muscular endurance • What do you want to improve? • Principles of strength development • The Tension Principle • The Overload Principle • The Specificity of Training Principle

  13. Gender in Physical Fitness • Gender differences in weight training • Levels of testosterone differ • Hypertrophy • Danger of steroids

  14. Methods of Providing Resistance • Body Weight Resistance • Fixed Resistance • Variable Resistance • Accommodating Resistance Devices

  15. Benefits of Strength Training • Positive health effects • Can reduce lower back pain and joint and muscle pain • Postpones loss of muscle tissue due to ageing and sedentary lifestyle • Helps prevent osteoporosis • Enhances muscle definition/improves personal appearance • Boosts metabolism

  16. Improving Flexibility • Stretching exercises and well-being • Stretches exercises are the main way to improve flexibility • Flexibility – measure of range of motion • Enhanced by controlled stretching • Types of stretching exercises • Static Stretching • Dynamic Stretching • Major styles of exercises that include stretch • Yoga • Tai chi • Pilates

  17. Stretching Exercises to Improve Flexibility Figure 11.5

  18. Components of Physical Fitness • Body composition • Exercise can influence body mass, fat mass, and lean mass • Women typically have more fat mass than men • Aerobic activities help improve body composition • Where do women usually store their fat, compared to men?

  19. Creating Your own Fitness Program • Identify your own fitness goals • Designing your program • Choose appropriate and fun activities • Try something NEW! • Be specific • Reevaluate goals and action plan after 30 days. • Which factors should you think about as you develop a fitness plan?

  20. Creating Your own Fitness Program • Warming up and Stretching • Resistance Training • Cardiorespiratory Training • Cooling Down

  21. Choosing the Right Exercise Equipment • Many people buy improper equipment, or simply don’t use what they purchase • Evaluate equipment effectively to avoid common mistakes • Practical and popular equipment • Heart rate monitors • Pedometers • Exercise (fitness) balls • Balance boards • Resistance bands

  22. Fitness Injuries • Causes • Overuse injuries • Traumatic injuries • Preventing fitness-related injuries • Appropriate footwear • Appropriate protective equipment

  23. Anatomy of a Running Shoe Figure 11.6

  24. Fitness Injuries • Common overuse injuries • Plantar fasciitis • Shin splints • Runner’s knee • Treating fitness-related injuries • RICE: rest, ice, compression, and elevation • What kinds of sports injuries have you incurred?

  25. Fitness Injuries • Exercising in the heat • Acclimatization • Avoid dehydration • Wear appropriate clothing • Use common sense • Three heat stress illnesses • Heat cramps • Heat exhaustion • Heatstroke

  26. Fitness Injuries • Exercising in the cold • Hypothermia concerns • Consider the weather • Wear layers • Hydrate • Exercise with a friend • Preventing muscle cramps

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