insel11e_ppt13 effects regular exercise

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2010 McGraw-Hill Higher Education. All rights reserved.

EXERCISE FOR HEALTH AND FITNESS

Chapter 13

Chapter ThirteenExercise

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FIGURE 13.1 CURRENT LEVELS OF PHYSICAL

ACTIVITY AMONG AMERICAN ADULTS


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WHAT IS PHYSICAL FITNESS?

The bodys ability to respond oradapt to the demands and stress ofphysical effort

Five components of fitness:

Cardiorespiratory endurance:Muscular Strength

Muscular endurance

FlexibilityBody composition


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COMPONENTS OF FITNESS

Cardiorespiratory Endurance-ability of heart and lungs to deliveroxygen to working muscles for sustained activity

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

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

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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SKILL-RELATED COMPONENTS OF FITNESS

The ability to perform a particular sport or activity

Speed the ability to perform a movement in a shortperiod of time

Power the ability to exert force rapidly, based on a

combination of strength and speed Agilitythe ability to change the bodys position quickly

and accurately

Balance the ability to maintain equilibrium while either

moving or stationary Coordination the ability to perform motor tasks

accurately and smoothly using body movements and thesenses

Reaction time the ability to respond quickly to astimulus


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PHYSICAL ACTIVITY ON A CONTINUUM

Is any body movement carried out by the skeletalmuscles and requiring energy.

Arranged on a continuum based on the amount of energythey require

Exercise a subset of physical activity planned,structured, repetitive movement of the body..

Increasing physical activity to improve health andwellness

1996 - U.S. Surgeon Generals Physical Activity andHealth

2007 -ACSM and AHA joint publication Physical Activityand Public Health: Updated Recommendations for

Adults.


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7/24 2010 McGraw-Hill Higher Education. All rights reserved.

FIGURE 13.2 EXAMPLES OF MODERATE

AMOUNTS OF PHYSICAL ACTIVITY


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PHYSICAL ACTIVITY AND EXERCISE FOR HEALTH

AND FITNESS

The Centers for Disease Control andPrevention (CDC) recent statistics aboutAmerican adults.

About 48% participate in some leisure-timephysical activity, including 50% of men and 47%women.

Between 2001 and 2005, physical activity levels

increased slightly among all age and ethnicgroups, with the exception of Hispanic males.

Education is an important factor.. 54% of collegegraduates do some type of physical activity

compared to 37% of high school dropouts.


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HOW MUCH PHYSICAL ACTIVITY IS ENOUGH?

The amount of activity needed depends onan individuals health status and goals.

Moderate intensity versus high-intensityexercise

Continuous versus intermittent exercise


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BENEFITS OF EXERCISE

Improved cardiorespiratory function

More efficient metabolism

Improved body composition


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FIGURE 13-3 INTERMEDIATE AND LONG-TERM

EFFECTS OF REGULAR EXERCISE.


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DISEASE PREVENTION AND MANAGEMENT

Cardiovascular Disease Metabolic Syndrome Insulin resistance High blood pressure Abnormal blood fats Abdominal fat deposits Type 2 diabetes

Blood clotting abnormalities Blood vessel inflammation

Prevention Improves blood fat levels - improves HDLs Improves blood pressure

Hypertension Coronary heart disease Stroke

Cancer Osteoporosis Type II Diabetes



IMPROVED PSYCHOLOGICAL AND EMOTIONAL

WELLNESS

Reduced stress

Reduced anxiety and depression

Improved self-image Learning and memory

Enjoyment


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DISEASE PREVENTION AND MANAGEMENT

Improved immune function

Prevention of injures and low-back pain

Improved wellness for life


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FIGURE 13.5 PHYSICAL ACTIVITY PYRAMID


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FIRST STEPS

Medical Clearance

Men over 40 and women over 50

Basic Principles of physical Training

Specificity

Progressive overload

Frequency

Intensity

Time

Type

Reversibility Individual differences

Selecting Acitivities

Chapter Thirteen Exercise 16



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

Synovial fluid Type of Activity - walking, jogging, swimming,

biking & C.C. skiing


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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


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FLEXIBILITY EXERCISES

Proper stretching technique

Statically

Ballistic (bouncing) is dangerous

Active

Passive

Frequency

Intensity

Duration


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FIGURE 13.8 FITT PRINCIPLE


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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


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GETTING STARTED AND STAYING ON TRACK Selecting instructors, equipment, and facilities

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

Eating and Drinking for Exercise. Balanced diet

Drink before and during exercise 2 cups, 2 hours before

Manage your fitness program Consistency: The key to physical improvement Start slowly, get in shape gradually

Beginning phase Progress phase Maintenance phase

Assess your fitness Endurance by checking your time for the 1.5 mile run/walk.


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PREVENTING AND MANAGING ATHLETIC INJURIES

Care for injuries that may occur. R. - Rest I. - Ice C. - Compression E. Elevation

Basic guidelines1. Staying in condition2. Warm-up and Cool down3. Use proper body mechanics4. Not exercising when ill5. Use proper equipment6. Not returning to normal exercise programs until

injury has healed


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EXERCISE FOR

HEALTH AND

FITNESS

Chapter 13


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insel11e_ppt13 effects regular exercise

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