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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!