Insel10ebrup Ppt Ch10

1

© 2008 McGraw-Hill Higher Education. All rights reserved.

Exercise for Health and

Fitness

Chapter 10

2


3


What is Physical Fitness?• Set of physical attributes that allows

the body to respond or adapt to the demands and stress of physical effort

• Five components of fitness:– Cardiorespiratory endurance:– Muscular Strength– Muscular endurance– Flexibility– Body composition

4


Benefits of Exercise

• Improved cardiorespiratory function

• More efficient metabolism• Improved body composition

5


6


Disease Prevention and Management• Cardiovascular Disease

– Improves blood fat levels - improves HDL’s – Improves blood pressure– Hypertension– Coronary heart disease– Stroke

• Reduction of certain cancers• Osteoporosis• Type II Diabetes

7


Improved Psychological and Emotional Wellness

• Reduced stress

• Reduced anxiety and depression

• Improved self-image

• Learning and memory

• Enjoyment

8


Additional Benefits of Exercise

• Improved immune function

• Prevention of injures and low-back pain

• Improved wellness over the life span

9


Designing Your Exercise Program

• Physical activity and exercise for health and fitness– Defined as any body movement

carried out by skeletal muscles and requiring energy.

• Lifestyle physical activity for health promotion– Surgeon General’s

• 150 calories per day or 1000 calories per week

10


11


Designing Your Exercise Program

• Lifestyle physical activity for health promotion and weight management– More than half of all U.S. adults are

overweight– Recommendations by the Institute of

Medicine, 2005 Dietary Guidelines for Americans, and the WHO/FAO

• How much physical activity is enough?

12


13


First Steps

• Medical Clearance• Basic Principles of

physical Training– Specificity– Progressive

overload• Frequency

• Intensity

• Time

• Type

– Reversibility– Individual

differences

14


Cardiorespiratory Endurance Exercises

• Frequency - 3-5 days• Intensity - 60-80%

– Maximal oxygen consumption (VO2max)– Target heart rate range

• Refer to Take Charge: Determining Your Target Heart Rate Range

• Duration - 20-60 minutes• The warm-up and cool-down• Type of Activity - walking, jogging,

swimming, biking & C.C. skiing

15


Developing Muscular Strength and Endurance

• Types of Strength Training Exercise– Resistance exercise

• Isometric (static) exercise• Isotonic (dynamic) exercise

– Choosing equipment– Choosing exercises– Frequency– Intensity– Duration

• A caution about supplements

16


Flexibility Exercises

• Proper stretching technique– Statically– Ballistic (bouncing) is dangerous– Active– Passive– Frequency– Intensity– Duration

17


Putting It All Together• Cardiorespiratory endurance

– At least 20 minutes– Target heart rate– 3 to 5 days a week

• Muscular strength and endurance– Major muscle groups (8-10 machines, one

or more sets)– 2 or 3 days a week

• Flexibility– 2 or 3 days a week– After exercise

• Skill training

18


FITT Principle

19


Getting Started and Staying on Track• Selecting instructors, equipment, and facilities

– Finding help and advice about exercise– Selecting equipment– Choosing a fitness center

• Well-balanced diet and adequate water/fluids.– Balanced diet– Drink before and during exercise– 2 cups, 2 hours before

• Manage your fitness program – Consistency: The key to physical improvement

• Assess your fitness– Endurance by checking your time for the 1.5 mile

run/walk.

20


Preventing and Managing Athletic Injuries

• Care for injuries that may occur.– R.I.C.E.

1. Staying in condition

2. Warm-up and Cool down

3. Use proper body mechanics

4. Not exercising when ill

5. Use proper equipment

6. Not returning to normal exercise programs until injury has healed

21


Exercise for Health and

Fitness

Chapter 10

Insel10ebrup Ppt Ch10

Health & Medicine

Transcript of Insel10ebrup Ppt Ch10