Exercise for Health and Fitness

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Why Exercise?• Ten Determinants of aging1. Muscle mass- age 20-44 lose 6-7

lbs./decade after age 45

2. Muscle Strength

3. Basal Metabolic Rate- rate at which the body uses energy to sustain life

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Why Exercise ?

4. Body Fat

5. Aerobic Capacity

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Why Exercise?

6. Blood-sugar Tolerance (by age 70, 20% of men and 30% of women = A.O.D.)

7. Cholesterol levels- sustained exercise has been shown to raise H.D.L.

8. Blood Pressure

(maintain elasticity)

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Why Exercise?

9. Bone Density

10. Thermoregulation

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Exercise is a subset of Physical Activity;Planned, Structured and Repetitive movement

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Components of FitnessCardiorespiratory Endurance-ability of heart and lungs to deliver oxygen to working muscles for sustained activity

Muscular Endurance- ability of muscle to sustain a given level of muscle tension

Muscular Strength- amount of force a muscle can produce with a single maximum effort

Flexibility- ability to move joints through their full range of motion

Body Composition- amount of lean body tissue vs. body fat

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Influencing factors

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Cardiorespiratory Endurance

• The ability of the heart, lungs and associated blood vessels to deliver oxygen to working cells to maintain an energy supply.

• Work longer and at a greater intensity.

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Cardiorespiratory EnduranceConcepts

• Oxygen debt- the amount of time spent in an energy requiring state where oxygen is not available or cannot be delivered in a timely manner

• Anaerobic energy production- sugar burning Lactic Acid

• Aerobic energy production- Fat + sugar + O2 Energy

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Cardiorespiratory Endurance Workout

• Type of Activity – i.e. walking, jogging, swimming, biking & C.C. skiing

F.I.T Principle

• Frequency - 3-5 days (48 hr. principle)

• Intensity – conversational level

• Time - 20-60 minutes

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Disuse= atrophy Use = Hypertrophy

Not in number

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Overload Principle

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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.

“Probably Not”

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Complete Fitness Program

• Cardiorespiratory Endurance

• Muscular Strength and Endurance

• Flexibility

• Skill Training - incorporating exercise into a physical activity or sport which is enjoyed

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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

Rest, Ice, Compression, Elevation

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This is not the only definition of Fitness!