Health101Chapter8
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Transcript of Health101Chapter8
Joy of Fitness
• Describe the five health-related components of physical fitness and their potential health benefits.
• Relate fitness to all the dimensions of health.• Explain how regular physical activity can improve health.• Illustrate how the implementation of the Physical Activity Guidelines
for Americans could combat the U.S. inactivity epidemic.• Discuss the importance of the principles of exercise in any physical
activity plan. • List the potential health risks of performance-enhancing drugs and
supplements.• Identify methods of determining body composition.• List three specific behavior changes that they could incorporate into
daily life to achieve or maintain a healthy physical fitness level.
Chapter Learning Objectives
What Is Physical Fitness?
DefinitionThe ability to respond to routine physical
demands, with enough reserve energy to cope with a sudden challenge.
Health-related Components Of Fitness
Health Benefits Of Physical Fitness
Cardio-respiratoryEffective pumping of blood through body
Muscular strength and endurance
Prevent back and leg aches, improved posture, enhanced athletic performance
Flexibility
Maintains range of motion
Body Composition
Decreased body fat
Athletic or Performance-Related Fitness
• The following are not required to be healthy or fit, but will be needed if you desire to play a sport.• Agility• Balance or equilibrium• Coordination• Power• Reaction time• Speed or velocity
• They are also added to make your training more fun!
Fitness And The Dimensions Of Health
Physiological Differences Between Men and Women
The Inactivity Epidemic In America
1 in 4 Americans reports no
physical activity
2 in 4 Americans exercise, but not at
recommended levels
Only 1 in 4 Americans
meets the levels of physical activity
recommended
Read Making Change Happen (pg 270) to get yourself moving
Working Out on Campus
15% to 30% of college students meet recommended amount of physical activity for health benefits.
As students progress from their 1st to 4th year, they exercise less.
With the availability of activities on campus, what keeps students from being active?
Refute poor excuses (Read Health in Action on page 237)
Why Exercise?
Healthier Heart and LungsProtection Against Cancer
Less Risk of DiseaseBrighter Mood and Less Stress
Better Mental Health and FunctioningBetter BonesLower Weight
SexualityA More Active and Fulfilling Old Age
Longer Life
Physical Activity Guidelines for Americans Department of Health and Human Services: 2008 Guidelines
Adults:
At least 150 minutes/week of moderate-intensity.
75 minutes/week of vigorous-intensity aerobic physical activity.
OR equivalent combination of moderate- and vigorous-intensity aerobic activity.
For additional and more extensive health benefits
Increase level of moderate intensity aerobic physical activity.
300 minutes/week
OR increase level of vigorous intensity aerobic physical activity.
150 minutes/week
Adults should also do muscle-strengthening activities that are moderate or high intensity and involve all major muscle groups on two or more days a week.
American College of Sports Medicine (ACSM) and the American Heart Association (AHA)
Moderately intense cardiorespiratory exercise 30 minutes a day, 5 days a week.
ORVigorously intense cardiorespiratory exercise 20
minutes a day, 3 days a week.
AND8 to 10 strength-training exercises, with 8 to 12
repetitions of each exercise, twice a week.
Physical Activity Guidelines for Americans
Four Dimensions of Progressive Overload
FrequencyAerobic activity most days
Strength training 2-3 days per week
IntensityNeed to reach a level above ‘normal’ in all types of exercise
Time 30 minutes daily at minimum
Type Vary type of exercise
F
I
T
T
The Overload Principle
The Overload PrincipleBy increasing frequency, intensity, or duration, you will improve your level of fitness. Once your bodyadapts to (becomes comfortable with) the demands, you can againapply the overload principle to achieve a higher level of fitness.
Aerobic Activities vs Anaerobic Activities
Aerobic Exercise
Physical activity in which sufficient or
excess oxygen is continually supplied
to the body. Burns primarily lipids as
an energy source
Examples
Brisk walking, jogging, swimming,
cycling, water aerobics, and rope
skipping.
Improves cardiorespiratory
endurance.
Anaerobic Exercise
Physical activity in which the body
develops an oxygen deficit. Burns
carbohydrates only to supply the required
energy.
Examples
Sprinting, weight lifting
High intensity activities of short
duration, usually lasting only about 10
seconds to 2 minutes.
If you stop exercising, you can lose as much as 50% of your fitness
improvements within 2 months
If you stop exercising, you can lose as much as 50% of your fitness
improvements within 2 months
Use It Or Lose It
If you are too busy to maintain your routine, keep intensity of work-outs constant and decrease the time
Monitor Exercise Intensity With Heart Rate
How
1. Use middle finger and forefinger
2. Feel pulse in your neck
3. Count for ten seconds and multiply by six or count for 30 seconds and multiply by 2
Practice while sitting or lying down
Monitor Exercise Intensity With Heart Rate
When
1. While resting
2. During exercise
3. Three minutes after heavy exercise
Interpret
HR
Your heart rate should return to resting level quickly after exercise
Maximum HR = 220 — age
Exercise in your target range:
55-65% of your maximum HR
Monitor Intensity With Exertion Scale
Monitor Intensity With ‘Talk Test’
Try to talk during exercise• If you can’t speak, you’re beyond your
aerobic zone
Try to sing during exercise• If you can sing ‘Row Row Row Your
Boat’, but have to take breath every other word, you are within aerobic zone
Creating An Aerobic Workout Plan
Incorporate Three Stages
1 Warm-upWarm-up, stretching and balance exercises
2 Aerobic Activity 30- 60 minutes
3 Cool Down 5-10 minutes
Aerobic activities:
• Walk or run• Step training
• Cycle• Swim or Row
• Aerobic dance• Kick-boxing
Minutes of Activity Required to Burn 150 kcalories
Do you know how long it would take to consume 150 kcalories?
Best way to reduce body fat:
Add muscle-strengthening exercise to workouts
Building Muscular Fitness
Muscles develop when they are overloaded, so be sure to work your
muscles to fatigue
Muscular Fitness
Muscular StrengthThe maximal force that a muscle or group of muscles can generate
for one movement.
Muscular EnduranceThe capacity to sustain repeated
muscle actions.
Building Muscular Fitness
Test Your Knowledge - Myth or Fact?
• No pain, no gain• Women who work with weights become
bulky• You need a gym membership to keep fit• All you need is aerobics• Crunches/Sit-ups can flatten your abs• Once you start working out, you can eat as
much as you want
Test Your Knowledge - Myth or Fact?
All are Myths!
Benefits of Strength
Training the Body
Creating A Muscular Fitness Plan
Components
Repetitions Single performance of exercise
Sets Number of reps of the same exercise
Recovery 48 to 96 hours between sessions
Resistance
To Enhance Muscle Size: 8-20 repetitions to near fatigue
For Maximum Strength: 5 repetitions to fatigue
For Health and Fitness: 10 repetitions to fatigue
Creating A Muscular Fitness Plan
Components
DurationResistance and frequency are more important for muscle training than how long (duration) a workout lasts
Progressive Overloading
Gradually increasing physical challenges once the body adapts to the stress placed upon it to produce maximum benefits.
Definition
Muscles increase their tension without shortening in length.
Example
Pushing against an immovable object, like a wall, or tightening an abdominal muscle while sitting.
Muscles At Work: Isometric Contraction
Definition
Having the same tension or tone; exercise requiring the repetition of an action that creates tension, such as weight lifting or calisthenics.
Example
Weight lifting or calisthenics
Muscles At Work: Isotonic Contraction
Muscles at Work: Isokinetic Contraction
Definition
Having the same force; exercise with specialized equipment that provides resistance equal to the force applied by the user throughout the entire range of motion.
Example
Use of special machines that provide resistance to overload muscles throughout the entire range of motion.
Core Strength Conditioning
Core Strength: • The ability of the muscles to support
your spine and keep your body stable and balanced.
Benefits: • Improvements in posture, breathing,
appearance, and performance in sports, while reducing your risk of muscle strain.
Major Muscles of the Core: • Transverse abdominus; external and
internal obliques; rectus abdominus.
Primary Muscle Groups
Primary Muscle Groups
Muscle Dysmorphia
Primarily affects male body builders
Features
Rigid maintenance of workout and diet regimen
Avoiding situations that involve bodily exposure
Preoccupation with body that interferes with daily life
Continued use of diet and substances despite potential for harm
Effects Of Anabolic Steroids
Anabolic Steroids Are Dangerous
Aggression Delusions Paranoid
jealousy Homicidal episodes Wild mood swings Impaired judgment Extreme irritability
Aggression Delusions Paranoid
jealousy Homicidal episodes Wild mood swings Impaired judgment Extreme irritability
May cause dehydration, heat-related illness, electrolyte imbalances, reduced blood volume
• Unapproved drug• Associated with death, becoming comatose and unconscious
• Controlled Substance – Illegal• Doesn’t build muscle or increase testosterone
Warnings About Performance-Enhancers
Increases lean body mass, but does not affect aerobic endurance or exercise capacity
• Caffeine—may cause jitteriness• Baking Soda—explosive diarrhea, abdominal cramps, bloating, nausea• Glycerol—hyperhydration
Warnings About Performance-Enhancers
Flexibility Training
Define
The characteristic of body tissues that determines the range of motion achievable without injury at a joint or group of joints.
TypesStatic
Dynamic
Flexibility Training
Static
The ability to assume and maintain an extended position at one end point in a joint’s range of motion•Usually held for 10 – 30 sec
PassiveGravity, partner or weight acts as resistance through stretch•Greater risk for injury than static
DynamicThe ability to move a joint quickly and fluidly through its entire range of motion with little resistance
Flexibility Training
Benefits
• Prevention of injury• Relief of muscle strain• Relaxation• Relief of exercise soreness• Improved posture
Risky Types
Active
Ballistic
Flexibility Training
ActiveStretching by contracting the opposing muscle
BallisticRapid bouncing movements
Danger in stretching too far, tearing ligaments and tendons
Warm-up
Dynamic stretching is beneficial for stop-and-go activities
Complete aerobic activity to benefit static stretching
Flexibility Training
Flexibility Training
Mind-Body Approaches To Fitness
Improve flexibilityGently work musclesImprove ‘qi’ flowConcentrationImprove mental health
T’ai Chi
Helps reduce stress, enhance health and wellness and improve physical fitness, including balance
Mind-Body Approaches To Fitness
Protect jointsEnhance circulationLower
• blood pressure• stress • blood sugar• pain
Strengthen bonesEnhance circulation
YogaImprove flexibilityImprove joint mobilityStrengthen core
• pelvic stability• abdominal control
Body conditioningInjury rehabilitation
Pilates
Methods For Determining Body Composition
Body-Mass Index
Overweight = 25 or higher
Obese = 30 or higher
Waist Circumference
Central obesity =
Woman: waist 35+ inches
Man: waist 40+ inches
How to Protect Your Back
When Standing:• Shift your weight from one foot to the other or place
your foot 4 to 6 inches off the ground.• Hold in your stomach.• Tilt your pelvis toward your back.• Tuck in your buttocks.When Sitting:• Sit in a straight chair with a firm back.• Avoid slouching.When Driving:• Keep your seat so your knees are raised to hip level.• Do not fully extend your right leg.• A small pillow or towel can help support your lower
back.
How to Protect Your Back
When Sleeping:• Sleep on a flat, firm mattress.• Sleep on your side with both knees bent at right angles
to your torso.• Keep your head on your pillow in such a manner that it
is in line with your body.
When Lifting:• Bend at the knees, not from the waist.• Get close to the load.• Tighten your stomach muscles and don’t hold your
breath.• Let your leg muscles do the work.
Don’t Smoke!
Body Composition
Body Mass Index (BMI)• A mathematical formula that correlates with body fat; the
ratio of weight to height squared.
• Healthy: 18.5 to 24.9• Overweight: BMI > 25.0-29.9
• Associated with an increased risk of diseases such as Hypertension, cardiovascular disease, adult-onset diabetes (type 2), and sleep.
• Obesity: BMI >30.0-39.9• Associated with an increased risk of death.
• Morbid Obesity: >40.0
Body Composition
Methods For Determining Body Composition
Waist-to-Hip Ratio
Waist circumference
Hip circumference
Woman 0.80+ = at risk
Man 0.90+ = at risk
Body-fat Measurements
Ideal Range
Woman: 16 to 35 percent
Man: 7 to 25 percent
= WHR
Pear-Shaped versus Apple-Shaped Bodies
Measuring Body Fat
Skinfold MeasurementsUse of calipers to measure folds of subcutaneous tissue at specific
sites on the bodyRelatively simple, low cost and fairly accurate
Home Body Fat AnalyzersHand held or stand on devices that use low level current (BIA) to
measure body fatSome are pricey and not very accurate.
Hydrostatic (Underwater) WeighingMeasures the body’s weight under water and compares it to dry
land weightOne of the most accurate methods when conducted properly
Dual-Energy X-Ray Absorptiometry (DXA)Use of x-rays to measure different densities of the body.
Expensive, but very accurate
The Bod PodUses pressures changes in a small chamber to measure air
displacement and therefore body densityAlso expensive and doesn’t work for all population groups
Evaluating Fitness Products and Programs
Exercise EquipmentBeware of any promise that
sounds too good to be true!
Athletic Shoes(see next slide)
Low-Cost Fitness Aids
(Read Health on a Budget pg 263)
Fitness CentersLook for community resources first
(track, fitness path, school gym)
How to Buy Athletic Shoes
Did You Know?
Athletes generally do not need more protein
Most active people need the same basic nutrients as everyone else
Guidelines For Nutrition And Exercise
Diet
• Complex carbohydrates are important• Fat is needed to replenish intramuscular fat stores
Fluids
• Drink water before, during and after exercise• Drink fluid with carbohydrates and electrolytes for exercise lasting 1 hour or more
Dietary Aids for Exercise
• Sports Drinks• Not needed unless for ultra endurance activity• Fat free milk has been shown to be a better
recovery drink than other “sugary” drinks• Many sports drinks are counterproductive if
the goal is to lose weight.• Dietary Supplements
• Up for much debate, bottom line is you can get all required vitamins and minerals from a well balanced diet.
• Energy Bars• Better than not eating before a workout, but
beware of the high sugar in many of them
Temperature Effects During Exercise
Heat
CrampsDue to loss of electrolytes during sweating
Heat Exhaustion
Heavy sweating
Paleness
Muscle cramps
Tiredness
Weakness
Dizziness
Nausea
Vomiting
Fast, shallow breathing
Temperature Effects During Exercise
Heat
Heat Stroke
Medical Emergency
Body temperature rises to 106° F in 10-15 minutes
Symptoms
• Red, hot, dry skin• Rapid, strong pulse• Throbbing headache• Dizziness, nausea• Confusion or unconsciousness
Temperature Effects During Exercise
Cold
FrostbiteSeek medical treatment
Keep area warm and dry – tissues are frozen
Hypothermia
Medical emergency - Temperature below 95° F
Keep person warm and dry, administer warm liquids if conscious
Avoiding Exercise Injury
Get proper instruction. Make sure you have good equipment. Always warm up before and cool down. Stay active throughout the week. Use reasonable protective measures. For some sports, recruit a buddy. Take each outing seriously. Never combine alcohol or drugs with any
sport.
Learn It, Live It - Shaping Up
• Evaluate your readiness for change.• Consider your fitness goals.• Think through your personal
preferences.• Schedule exercise into your daily
routine.• Assemble your gear.• Start slowly.• Progress gradually.• Take stock.