Exercise and Lifelong Exercise and Lifelong FitnessFitnessChapter 13Chapter 13

The Importance of Physical The Importance of Physical ActivityActivity

Physical Activity is defined as any Physical Activity is defined as any movement that requires your large movement that requires your large muscle groups to work.muscle groups to work.

Exercise, raking the leaves, Exercise, raking the leaves, mowing the lawn, vacuuming, etc.mowing the lawn, vacuuming, etc.

The changes that occur due to The changes that occur due to physical activity are beneficial to your physical activity are beneficial to your body, your mind, and social body, your mind, and social interactionsinteractions

Why Exercise?Why Exercise?

Physical Benefits of Physical Benefits of ExerciseExercise

• As the heart gains strength; it pumps more blood with less effort

• The number of capillaries in your muscles increase; which may reduce blood pressure.

• Exercise lowers blood cholesterol levels.

Cardiovascular SystemReceives the most benefit from exercise.

Physical Benefits of Exercise Physical Benefits of Exercise Cont’dCont’d

Weight MaintenanceWeight Maintenance

• Physical activity Physical activity increases your basal increases your basal metabolic rate.metabolic rate.

• Higher BMR makes it Higher BMR makes it easier to remain at a easier to remain at a healthy weight.healthy weight.

• Healthy weights reduce Healthy weights reduce the risk for developing the risk for developing diabetes, heart attack, diabetes, heart attack, & certain cancers.& certain cancers.

Physical Benefits of Physical Benefits of Exercise Cont’dExercise Cont’d

Bone strength Bone strength

Activities should Activities should include weight include weight bearing exercises bearing exercises to make bones to make bones become more become more dense and to dense and to reduce the risk of reduce the risk of developing developing osteoporosis.osteoporosis.

Balance and Balance and CoordinationCoordination

• Physical activity Physical activity increase balance and increase balance and coordination which coordination which may improve athletic may improve athletic performance.performance.

• It also decreases the It also decreases the risk of injury in risk of injury in performing everyday performing everyday tasks.tasks.

Psychological BenefitsPsychological Benefits

• Improved self esteem.Improved self esteem.• Increased levels of Increased levels of

confidence.confidence.• The body relaxes more The body relaxes more

after exercise.after exercise.• Fights against Fights against

depression; many depression; many doctors consider doctors consider exercise as an exercise as an important part of important part of treatment for treatment for depression.depression.

EndorphinsEndorphins

It is physiologically impossible not to It is physiologically impossible not to feel better after you exercise!feel better after you exercise!

Social Benefits of Physical Social Benefits of Physical ActivityActivity

Exercise is an opportunity to have Exercise is an opportunity to have fun and often times it involves fun and often times it involves interactions with others. Physical interactions with others. Physical activity can be a means to bond with activity can be a means to bond with family and friends.family and friends.

The 5 Components of The 5 Components of FitnessFitness

Types of Physical ActivitiesTypes of Physical Activities

• No single exercise can improve or No single exercise can improve or maintain all 5 components of fitness; so maintain all 5 components of fitness; so you should do a variety of activities.you should do a variety of activities.

• Physical activities can be classified as Physical activities can be classified as aerobic or anaerobic exercises. aerobic or anaerobic exercises.

• Strengthening and endurance activities Strengthening and endurance activities can be further broken into isometric, can be further broken into isometric, isotonic, and isokinetic exercisesisotonic, and isokinetic exercises

Physical ActivityPhysical Activity

Aerobic ExerciseAerobic Exercise

• Ongoing exercise that Ongoing exercise that increases breathing and increases breathing and heart rates.heart rates.

• Uses large muscle groups Uses large muscle groups in a rhythmical pattern; in a rhythmical pattern; swimming, running, swimming, running, walking, biking, aerobics, walking, biking, aerobics, etc.etc.

• Must be performed at Must be performed at least 20 minutes 3 days a least 20 minutes 3 days a

week toweek to improve improve performance and receive performance and receive any CV benefits.any CV benefits.

Anaerobic ExerciseAnaerobic Exercise

• Anaerobic Exercise is described as Anaerobic Exercise is described as an intense physical activity that lasts an intense physical activity that lasts for a few seconds to a few minutes.for a few seconds to a few minutes.

• Lifting weights, sprinting, push-ups Lifting weights, sprinting, push-ups are all examples. are all examples.

• Most anaerobic exercises improve Most anaerobic exercises improve muscular strength, endurance, or muscular strength, endurance, or flexibility. flexibility.

Iso- exercisesIso- exercises

1.1. Isometric- an exercise where muscles Isometric- an exercise where muscles contract but very little body movement takes contract but very little body movement takes place. Pushing your hands against one place. Pushing your hands against one another.another.

2.2. Isotonic- involves contracting and relaxing Isotonic- involves contracting and relaxing your muscles through a full range of motion. your muscles through a full range of motion. Pull-ups; using free weightsPull-ups; using free weights

3.3. Isokinetic- muscles contract at a constant Isokinetic- muscles contract at a constant rate. They require fitness machines that rate. They require fitness machines that provide resistance. Generally used in provide resistance. Generally used in physical therapy.physical therapy.

QuizQuiz

1.1. T/F: Physical Activity is defined as any movement T/F: Physical Activity is defined as any movement that requires your large muscle groups to work.that requires your large muscle groups to work.

2.2. T/F: Physical activity increase balance and T/F: Physical activity increase balance and coordination which may improve athletic coordination which may improve athletic performance. performance.

3.3. T/F: Anaerobic Exercise is described as an T/F: Anaerobic Exercise is described as an intense physical activity that lasts for a few intense physical activity that lasts for a few seconds to a few minutes.seconds to a few minutes.

4.4. T/F: Isometric- an exercise where muscles T/F: Isometric- an exercise where muscles contract but very little body movement takes contract but very little body movement takes place. Pushing your hands against one another.place. Pushing your hands against one another.

5.5. T/F: Cardio respiratory endurance is the most T/F: Cardio respiratory endurance is the most important component of fitness.important component of fitness.

Setting Goals for Setting Goals for Lifelong FitnessLifelong Fitness

Assess Your Fitness Levels

Assess Your Fitness LevelsAssess Your Fitness Levels

Tips for Long Term GoalsTips for Long Term Goals

1.1. Define long term Define long term goalsgoals

2.2. Choose activities Choose activities you can do for a you can do for a lifetimelifetime

3.3. Vary your activitiesVary your activities

4.4. Combine exercises Combine exercises with social with social activitiesactivities

Tips for Short Term GoalsTips for Short Term Goals

• Know what you Know what you want to improve!want to improve!

• Is it Is it cardiorespiratory cardiorespiratory endurance, endurance, decrease body fat, decrease body fat, increase lean increase lean muscle mass, muscle mass, improve your time improve your time in the mile run, etc.in the mile run, etc.

• BE SPECIFIC WITH BE SPECIFIC WITH YOUR GOALS! YOUR GOALS!

Develop a Fitness PlanDevelop a Fitness Plan

Gotta make it a Gotta make it a priority to work priority to work out and it must be out and it must be part of your weekly part of your weekly agenda. Know agenda. Know when, where, and when, where, and what exercises you what exercises you want to accomplish want to accomplish to improve your to improve your health.health.

FITT FITT The success of your fitness level depends on 4 factors: how The success of your fitness level depends on 4 factors: how often, how hard, how long you exercise, and what type of often, how hard, how long you exercise, and what type of exercise you perform. exercise you perform. These factors make up the FITT formula.These factors make up the FITT formula.

Frequency- how Frequency- how often- (3-5 days a often- (3-5 days a week)week)

Intensity- how Intensity- how hard- THR or (talk hard- THR or (talk test)test)

Time- how long- 20-Time- how long- 20-30 minutes 30 minutes minimumminimum

Type- aerobic or Type- aerobic or anaerobicanaerobic

Monitor Your ProgressMonitor Your Progress

• You should begin to notice physical You should begin to notice physical changes in 12 weeks. changes in 12 weeks.

• Don’t just monitor weight because as you Don’t just monitor weight because as you gain strength you gain muscle; muscle gain strength you gain muscle; muscle weights more than fat so you may gain weights more than fat so you may gain weight from exercising.weight from exercising.

• A drop in your resting heart rate is a A drop in your resting heart rate is a better indicator of improved fitness.better indicator of improved fitness.

• Alter your plan when your exercise Alter your plan when your exercise routines are become too easy.routines are become too easy.

Phases of ExercisePhases of Exercise

1.1. Warm up (5-10 min)Warm up (5-10 min)

2.2. Stretch (5-10 min)Stretch (5-10 min)

3.3. Workout (20-60 min)Workout (20-60 min)

4.4. Cool Down (5-10 min)Cool Down (5-10 min)

5.5. Stretch (5-10 min)Stretch (5-10 min)

Section 2 QuizSection 2 Quiz

1.1. T/F: You should assess your fitness levels T/F: You should assess your fitness levels before you develop a fitness plan.before you develop a fitness plan.

2.2. T/F: The “F” in the FITT Principle stands T/F: The “F” in the FITT Principle stands for the word frequency.for the word frequency.

3.3. T/F: The talk test is a good way to T/F: The talk test is a good way to measure the intensity level of an exercise.measure the intensity level of an exercise.

4.4. T/F: Muscle weighs more than fat so you T/F: Muscle weighs more than fat so you may gain weight when you begin your may gain weight when you begin your exercise plan.exercise plan.

5.5. T/F: Warming up should be done before T/F: Warming up should be done before stretching your muscles.stretching your muscles.

Physical Activity and Physical Activity and SafetySafety

Chapter 13 Chapter 13

Section 3Section 3

Exercising SafelyExercising Safely

Most injuries can be avoided if you Most injuries can be avoided if you get proper medical care, wear safety get proper medical care, wear safety equipment, and pay attention to your equipment, and pay attention to your surroundings and the weather.surroundings and the weather.

Exercising SafelyExercising Safely

• EquipmentEquipment- choose the right - choose the right equipment for the activityequipment for the activity

• ClothingClothing- should be comfortable and - should be comfortable and allow unrestricted movementallow unrestricted movement

• FootwearFootwear- should fit needs for - should fit needs for activity, fit properly, and provide activity, fit properly, and provide support and protectionsupport and protection

• Protective GearProtective Gear- wear it when you - wear it when you are supposed to!are supposed to!