Exercise for Health and Fitness

Transcription

1 Exercise for Health and Fitness Chapter 13 1

2 Figure 13.1 Current levels of physical activity among American adults 2

3 What is Physical Fitness? Definition: Five components of Physical Fitness: 3

4 Components of Physical Fitness Cardiorespiratory Endurance: Depends on: Ability of lungs to deliver oxygen to bloodstream Hearts capacity to pump blood Ability of NS and blood vessels to regulate blood flow Muscles capacity to generate power Body s ability to use oxygen and metabolize fuels 4

5 Components of Physical Fitness Muscular Strength: Powerful muscles : Keep the skeleton aligned Prevent back and leg pain Maintain good posture 5

6 Components of Physical Fitness Muscular Endurance: Muscular Endurance is important for: Injury prevention Good posture 6

7 Components of Physical Fitness Flexibility: Flexibility: Slows the stiffening of joints with age Helps maintain your range of motion Slows the stiffening of joints with age 7

8 Components of Physical Fitness Body Composition: Good Body Composition is Important for disease prevention 8

9 Benefits of Exercise Improved Cardiorespiratory function Improves: Prevents: Improves: Efficient metabolism Increased ability to burn nutrients for energy 9

10 Benefits of Exercise Improved Body Composition Increases daily caloric expenditure Strength training increases muscle mass = higher metabolic rate Disease Prevention & Management Examples: 10

11 Benefits of Exercise Improved Psychological and Emotional Wellness Reduces stress, anxiety & depression Improved self-image Improved learning & memory Pure enjoyment 11

12 Short Term Increased HR and stroke volume Long Term Lower resting HR; Risk of heart disease reduced Increased ability to extract oxygen from air; Increased energy production in muscles Increased oxygen consumption and blood flow to muscles and heart Decreased colds and upper respiratory tract infections Increased density and breaking strength of bones, ligaments and tendons; decreased risk of osteoporosis 12

13 Reversibility Reversibility - The body adjusts to lower levels of physical activity in the same way it adjusts to higher levels We all exhibit Individual (genetic) differences 13

14 Designing Your Exercise Program Basic principles of Physical Training: Progressive Overload Amount needed is determined by: Frequency Intensity Time Type 14

15 Cardiorespiratory Endurance Exercises Frequency: 3-5 days/week Intensity Maximal oxygen consumption = Target heart rate range = Duration minutes Activity Type - Using large muscle groups Important to warm-up and cool-down 15

16 Developing Muscular Strength and Endurance Muscular Strength and Endurance can be obtained by resistance exercise defined as exercise in which your muscles must exert force against a significant amt. of resistance Frequency 2 days/wk. (nonconsecutive) Intensity 8-12 repetitions Light weight, many repetitions build endurance Heavy weight, few repetitions build strength 16

17 Flexibility Exercises Proper stretching technique Statically Ballistic (bouncing) is dangerous Active Passive Frequency 2-3 days/wk. Intensity stretch until point of tightness, hold and release 17

18 Preventing and Managing Athletic Injuries Care for injuries that may occur: R- I- C- E- Basic guidelines Stay in condition Warm up Use proper body mechanics Not exercising when ill or overtrained Use proper equipment Don t return to normal exercise programs until injury has healed 18