Chapter 11: Keeping Fit

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1 Chapter 11: Keeping Fit Understanding Physical Fitness and Related Products, Facilities, and Services Slide show developed by: Richard C. Krejci, Ph.D. Copyright

2 Benefits of Fitness Reduction of certain diseases Examples: Cardiovascular disease, Stroke, Osteoporosis, etc. (see Table 11.1) Physiological changes Example: Weight loss Psychological profile Examples: stress reduction, improvement of selfconfidence and image Social benefits Example: establish friendships and personal interactions with others

3 The Exercise Prescription Similar to a pharmaceutical prescription, the exercise prescription gives one the specifics on... How often to exercise? (Frequency) How hard to exercise? (Intensity) How long to exercise during each session? (Time) What exercises to do? (Type) FIT(T)

4 The Weekly Physical Activity Pyramid

5 The Four Components of Health- Related Physical Fitness 1. Cardiorespiratory endurance 2. Muscular strength and endurance 3. Flexibility 4. Body composition

6 Cardiorespiratory Endurance Ability of the heart, lungs, and blood vessels to process and transport oxygen over a period of time Continuous, repetitive movements Aerobic energy production (using oxygen) Physical and functional benefits Examples: brisk walking, jogging, aerobic dance, swimming, and cycling

7 Principles of Conditioning Intensity of Aerobic Activity Training One s intensity is determined by checking their exercise heart rate To determine your intensity during the aerobic phase, follow the guideline below: Target Heart Rate = (220 age x [60-80%]) Example of a beginning 30 year old s THR is = 190 x.65 = 124 beats/minute Women who have not engaged in fitness activities for a period of time should begin at 60% or less Women who exercise on a regular basis can use the 80% level.

8 Duration of Training (Cardiorespiratory Endurance) Experts recommends minutes of continuous whole body activity The lower the range of intensity, the longer the duration should be

9 Frequency (How Often Should Aerobic Exercise be Performed?) 3-5 times/week More than 5 times/week will not create further improvement Less than 3 times/week will not show improvement either Rest at least one day so that the body can repair itself and soreness will subside

10 Flexibility Ability of joints to function through an intended range of motion Failure to maintain flexibility will result in reduced motion/injury Two forms of stretching motions Static: holding a stretch for seconds Ballistic or Dynamic: bouncing motions considered more risky for possible muscle injury.

11 Flexibility Training Experts recommend stretching all of the major muscle groups Stretch 3-7 times/week Should be done after the body has warmed up significantly Static stretching is preferred over ballistic stretching (bouncing) Hold for a minimum of 10 seconds

12 Muscular Fitness Strength: ability to contract skeletal muscle to engage in work (force x 1) Endurance: ability for muscle group to function over a period of time (force/time) Improves by performing repeated contractions less than maximal levels leads into oxygen debt (anaerobic energy production) causes quick muscle fatigue (lactic acid production)

13 Muscular Strength/Endurance 3 Types of Training Modes 1 Isometric (static contractions) 2 Progressive/Isotonic (full range of motion, concentric and eccentric resistance) 3 Isokinetic (speed accommodates the movement of the exercises computerized weight machines)

14 Resistance Training (Muscular Fitness) Strength training should be done 2-4 times/week Allow a day in-between for recovery One set of 8-12 reps (10-15 reps for adults over 50) geared toward fatiguing major muscle groups (i.e., legs, arms, shoulders, chest, back)

15 Body Composition Make up of the body (lean vs. fat tissue) Fat tissue is comprised of essential (necessary for normal functioning) and non-essential fat (extra energy storage) Measuring body fat % should be included in any fitness program Carrying too much fat is negatively associated with one s health status Table 11.2 classifies percentage of body fat for women

16 Other Exercise Considerations 1. Warm-Up (slow gradual increased of movement 5-10 minutes leading into activity) 2. Cool-Down (returning the body to a resting state in 5-10 minutes, after activity session i.e., walking, stretching, etc.)

17 Personal Fitness Programming A Personal Fitness Program should consist of the following: Fitness Assessments Physical Checkup Personal Fitness Contract Incorporate proper intensity (THR) Set personal fitness goals Find a workout partner to train with Set your schedule on a regular basis Check your progress frequently Vary your workout routines frequently Reward yourself

18 Exercise Injuries General principles related toward prevention or treatment of exercise injuries 1. start at a low level and progress gradually 2. if you stop exercising for an extended time, do not restart at the past level 3. listen to your body 4. Follow the acronym RICE for temporary relief 5. develop a preventive approach to all injuries

19 Exercise and the Menstrual Cycle Menstruation usually presents no problems with women who participate in physical activities However, there are conditions to be aware of that may curtail the desire to be physically active Dysmenorrhea (painful menstrual periods) Premenstrual syndrome (PMS) Amenorrhea (cessation of the menstrual cycle) If discomfort during the menstrual cycle is a problem, consider doing the following: Reduce frequency, intensity, and duration of the activity Enjoy a relaxing shower, hot tub, afterwards Incorporate other relaxing activities to promote a good night s sleep

20 Exercise and Pregnancy Positive benefits have been demonstrated of women who exercise during pregnancy Women need to prepare themselves for the birthing process (muscles, stamina, immune system) Studies have shown that women who do exercise during pregnancy show major differences after 15 weeks from those who do not exercise

21 Benefits of Exercising During Pregnancy More effective circulation Reduces leg and feet swelling Controls weight gain Reduces back pain Promotes a positive selfimage Improves efficiency of the cardiorespiratory system Reduces the onset of hemorrhoids Reduces the fatigue factor Reduces the chances of varicose vein development

22 Contraindications of Exercise during Pregnancy The American College of Obstetricians and Gynecologists suggests that women should not exercise if they are at risk of the following: Hypertension Preterm membrane rupture Persistent 2 nd -3 rd trimester bleeding Have an incomplete cervix Have experienced fetal growth retardation Have experienced premature labor during previous or current pregnancy

23 Exercise During Pregnancy The American College of Obstetricians and Gynecologists suggests that pregnant women who exercise follow these guidelines: Monitor heart rate and do not exceed 140 beats/minute Do not exercise strenuously past 15 minutes Avoid twisting, jarring, jumping, and rapid change of direction movements Drink plenty of liquids during the session Do not work out during hot, humid weather Avoid lying on the back after the 4 th month

24 Kegel Exercises Movements that help strengthen the muscles of the pelvic floor, aiding support of the fetus Conditioned muscles do the following: Makes birth easier Perineum will more likely remain intact Fewer tears and episiotomies during birth Helps stop urine leakage (incontinence) during a cough/sneeze Increase sexual pleasure during intercourse

25 Three Components of any Exercise Program Warm-up Phase Work-out Phase Cool Down Phase

26 General Exercise Guidelines Choose something you like. Know your limitations. Dress appropriately. Start slowly - be patient. Listen to your body.

27 Panacea A Cure-all or a Remedy for Everything

28 Things Exercise Can Do boost overall fitness and energy level strengthen the immune system improve self-esteem decrease acquired aging lower one's risk of many chronic conditions such as heart disease, obesity, diabetes, hypertension, cancer, and low back pain increase cognitive abilities helps reduce the stress response helps one to look and feel better thus improving their general outlook on life

29 Things Exercise Cannot Do Change Size of Bony Structures Change Size of Glands Break up Fat Deposits Prevent Infectious Disease Improve One s Personality

30 Qualified to Give Advice on Fitness Physical Educators Physical Therapists Kinesiologists Athletic Trainers Sports Medicine Specialists

31 Not Qualified to Give Advice Sports Stars Movie Stars On-the-job trained Good physique or figure Weekend certificate

32 Potentially Fraudulent Health Products Supplements for health/disease: Anti-oxidant vitamin supplements (megadoses) Immune system boosters Life extension products: Energy enhancers Memory enhancers

33 Potentially Fraudulent Fitness Products Muscle gain supplements Fat loss supplements Anti-fatigue supplements Spot reduction devices

34 Community Fitness Centers Personnel are often not qualified to give advice on fitness/nutrition Source: The State Newspaper, April 1996.

35 Basic Questions on Purchasing Exercise Equipment Do you really need it? Will you use it consistently? Does it work? Does it work for me?

36 Health Clubs Qualified staff? Good equipment? Crowded/convenient? Long Term Contracts/memberships?

37 Joining a Health/Fitness Club Examine all exercise options Facility is pleasurable/non-threatening Cost vs facilities/equipment/programs Types of facilities available Aerobic/strength equipment available Consider the location Facility accessibility Work-out at the facility several times Examine instructors qualifications Consider their approach to achieving fitness Ask about supplementary services

38 Major Points of the Slideshow 1. One should follow the FITT guidelines in a personal fitness program. 2. There are four different parts or components of health related fitness. 3. A personal fitness plan should be designed according to one s goals in improving each of the four components of fitness. 4. There are fundamental ways to prevent and to treat the common exercise injuries. 5. Menstruation usually poses no problems in regard to physical activity. 6. Exercise will benefit women who are pregnant; however, every woman should understand the medical contraindications before engaging in a personal fitness plan. 7. Exercise is not a panacea (cure all). 8. Those with University or College degrees are the most qualified to give advice on exercise and fitness. 9. Quackery and fraud are prevalent in many fitness products, services, and facilities. 10. Understanding the principles of physical fitness are essential in making purchases of exercise equipment or in joining a fitness facility.

39 The End Slide show developed by: Richard C. Krejci, Ph.D. Copyright 2009 All Rights Reserved

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