Chapter 6 Keeping Fit

1. Chapter 6Keeping Fit B. Lee Green Texas A&M University

2. Objectives • Examine the extent to which people exercise and give reasons for low levels of exercise • Describe the physical health benefits of exercise • Describe the effect of exercise on psychological well-being • Explain the 3 major components of fitness: strength, flexibility, and endurance • Differentiate between isokinetic, isotonic, and isometric exercises

3. Objectives continued • Differentiate between aerobic and anaerobic activities • Explain the importance of intensity, duration, and frequency of exercise sessions • Determine your target heart rate for exercise as well as your maximal heart rate • Plan a personal fitness program including warm-up, conditioning, and cool-down periods • List several tactics for maintaining a fitness program

4. Exercise as a Part of Your Lifestyle • Most people say they don’t have time to exercise • Exercise: bodily movement undertaken to improve or maintain physical fitness • Being in shape can reduce certain health risk

5. Exercise as Part of Your Lifestyle

6. Exercise as Part of Your Lifestyle

7. Table 6.1 The Health Benefits of Exercise

8. The Health Benefits of Exercise • Helping the Heart • Tissue Plasminogen Activator: a natural enzyme that prevents blood clots. • Hypertension (decrease in the number and capacity of capillaries) is reduced by exercise. • High Density Lipoproteins (HDLs): called “good” cholesterol - prevents atherosclerosis. • Low Density Lipoproteins (LDLs): called “bad” cholesterol - promotes atherosclerosis

9. The Health Benefits of Exercise • Preventing Osteoporosis • Physical activity helps strengthen bones; especially weight-bearing exercise. • Osteoporosis: disorder in which bone density decreases and bones are more likely to break.

10. The Health Benefits of Exercise • Psychological Well-Being • Runner’s high: a euphoric feeling due to the production of the hormone endorphin during or following exercise. • Endorphin: a hormone produced in the brain that helps give a sense of pleasure and satisfaction.

11. The Fitness Triangle • Physical Fitness: a measure of how efficiently the body works. • Three major components of fitness: • Strength • Flexibility • Endurance

12. The Fitness Triangle • The three components dynamically interact to ensure that an individual is able to: • Meet the day-to-day demands for movement of the body. • Have a reserve available for unexpected events requiring movement. • Reduce the risk of certain chronic and degenerative diseases.

13. Figure 6.3 The Fitness Triangle Figure 6.3

14. The Fitness Triangle • Strength • Strength: the extent to which you are capable of exerting force as needed. • Absolute Strength: the total force an individual can exert in one effort when flexing muscles, measured in pounds. • Relative Strength: a measure of strength determined by dividing absolute strength by body weight.

15. The Fitness Triangle • Strength • Isokinetic Exercises: slow-moving contractions throughout a full range of movement against a constant resistance. • Isotonic Exercises: the contraction of muscles against a movable resistance. • Isometric Exercises: the contraction of muscles against an immovable object.

16. The Fitness Triangle • Flexibility • The range of movement an individual can achieve around a joint or group of joints • Flexibility reduces the chance of injury to muscles and joints. • Flexibility promotes muscle elasticity, which increases agility.

17. The Fitness Triangle • Endurance and Aerobic Capacity • Endurance: the ability to sustain vigorous exercise for a period of time. • Aerobic Capacity: usually expressed as maximal oxygen uptake, or VO2 max. • Aerobic: “with oxygen”; a process of energy production through which carbohydrates, fats, and proteins are used to produce energy. • Anaerobic: “without oxygen”; the process of energy production in which surges of energy are needed for a brief amount of time.

18. Fitness Through Exercise • Exercise Intensity: how hard you exercise - indicated by heart rate. • Exercise Duration: the length of time a person exercises. • Exercise Frequency: how often an exercise is done.

19. Fitness Through Exercise • Monitoring Your Exercise Intensity • Resting Heart Rate: the number of heart beats per minute in a resting state. • Training Effect: the increased heart efficiency, produced by exercising for a sufficient duration and intensity. • Maximal Heart Rate: the maximum number of heart beats per minute that should be reached during exercise. • Target Heart Rate Range: heart activity high enough to bring about a training effect and low enough to be safe.

20. Planning and Maintaining a Personal Fitness Program • Three Phases of Exercise: • Warm-Up Period: where the body becomes prepared for exertion. • Conditioning Period: where a training effect is reached and maintained. • Cool-Down Period: where the intensity is reduced and the body recovers partially from the conditioning period.

21. Planning and Maintaining a Personal Fitness Program • Raising Your Safety Consciousness • When creating an exercise program, remember the risks for the following conditions: • Degenerative Joint Disease or Osteoarthritis • Hypothermia

22. Figure 6.4 Planning and Maintaining a Personal Fitness Program Figure 6.4

23. Planning and Maintaining a Personal Fitness Program • Patience and Adherence • Establish baseline data to monitor subtle improvements. • Find an activity you will enjoy and stick with it.

24. Planning and Maintaining a Personal Fitness Program • Tactics for Maintaining a Fitness Program • Choose an activity that you like and in which you feel competent and safe doing. • Set a regular time and place for your exercise. • Establish realistic goals that you can achieve. • Don’t be pressured into an exercise program that you cannot afford. • Alternate the physical activity so as not to become bored.

25. Planning and Maintaining a Personal Fitness Program • Tactics for Maintaining a Fitness Program • Be aware of physical activities you can do as part of your day-to-day living. • Avoid injuries by not overdoing your exercise program. • Feel good about what you are doing. • Guard against giving yourself excuses for not exercising.