Lecture 6 Fitness 1 Fitness 1. What is Fitness? 2. Cardiorespiratory Fitness 3. Muscular Fitness 4. Flexibility 5. Body Composition 2 1
Americans (on average) are not a healthy bunch 3 Sitting is the new smoking 4 2
Physical Activity and Exercise Physical Activity - activity that requires any type of movement 5 Physical Activity and Exercise Exercise - structured, planned physical activity, often used to improve fitness levels 6 3
Physical Activity and Exercise Bottom-line - People who are active and/or exercise are healthier than those who are sedentary 7 What Is Fitness? Physical Fitness - ability of the body to respond to physical demands Skill-Related Fitness - ability to perform specific leisure or sport skills Health-Related Fitness - ability to perform daily living activities with vigor 8 4
Benefits of Physical Activity and Exercise Longer Life Span!! 9 Benefits of Physical Activity and Exercise Cognitive Benefits New brain cells Greater interconnection between brain cells Slow down loss of cognitive function with age Stave off the development of Alzheimer s Disease Improve learning, concentration, and abstract reasoning 10 5
11 General Guidelines for Physical Activity The American College of Sports Medicine (ACSM) and Department of Health and Human Services (HSS) issued guidelines for promoting and maintaining health and preventing chronic diseases 12 6
General Guidelines for Physical Activity Recommendations include: Minimum of 30 minutes of moderate-intensity aerobic activity on 5 days per week, or 20 25 minutes of vigorous-intensity aerobic activity 3 days a week Guidelines also include recommendations for improving muscle strength and endurance 13 Examples of Activities 14 7
Health-Related Fitness Amount of exercise is important!!! Too little, your fitness level won t improve Too much, you can become susceptible to injury 15 Health-Related Fitness Before starting an exercise regime consult a physician especially if there are health concerns Four parameters to keep in mind: FITT: Frequency (number of sessions per week) Intensity (level of difficulty) Time (duration of each session) Type (type of exercise in each session) 16 8
Health-Related Fitness Components of Fitness: Cardiorespiratory Fitness Musculoskeletal Fitness (muscular strength, muscular endurance) Flexibility Body Composition 17 Cardiorespiratory Fitness 18 9
Cardiorespiratory Fitness Ability of the heart and lungs to efficiently deliver oxygen and nutrients to the body s muscles and cells via the bloodstream Activities that use the large muscles (skeletal muscles) of the body in continuous movement. Jogging, running, swimming, 19 Cardiorespiratory Fitness Benefits include: 1. Decreased risk of coronary heart disease 2. Improved insulin sensitivity (helps prevent Type II diabetes) 3. Reduced chances of developing osteoarthritis 4. Prevent or reduces osteoporosis 5. Improves cholesterol profile 6. Improves body composition (more lean muscle) 7. Reduces anxiety and depression 8. Improved muscle and liver function 9. and many, many more 10
21 Cardiorespiratory Training Frequency - exercise at least twice, ideally three times a week; more if weight control is a primary concern Intensity - Target Heart Rate (THR) zone: point at which you stress your cardiorespiratory system for optimal benefit without overdoing it Heart Rate = # beats/minute 22 11
Target Heart Rate (THR) 60 to 80 percent of your maximum heart rate (MHR) Calculate your Target Heart Rate: Determine resting heart rate (RHR) Determine maximum heart rate (MHR): 220 (your age) = MHR X% 60 to 80 percent Now calculate the THR: THR = X% (MHR RHR) + RHR 23 Target Heart Rate Zone (THR) Quicker ways: THR = (220 Age) x desired intensity level The breathing test. 24 12
Cardiorespiratory Training Time - sessions should last 30 minutes on average, longer more fit. Up to a point. Type: two types of aerobic exercise: Those that require sustained intensity with little variation in heart rate response (running, rowing) Those that involve stop-and-go activities (basketball, soccer, tennis) 25 Cardiorespiratory Training 26 13
Cardiorespiratory Training High-Intensity Interval Training (HITT) For maximum benefit, level of activity must be altered (duration and intensity) Start out slowly to avoid injury, and gradually build up endurance 27 Muscular Fitness 28 14
Muscular Fitness Two Main Components: Muscular Strength - the capacity of a muscle to exert force against resistance 29 Two Main Components: Muscular Fitness Muscular Endurance - the capacity of a muscle to exert force repeatedly over a period of time 30 15
Benefits: Muscular Fitness Lean body mass (reduce obesity) Increased bone mineral density (reduce osteoporosis) Improved glucose metabolism (reduce type 2 diabetes) Decreased anxiety and depression 31 Muscular Fitness Strength Training - a type of exercise in which the muscles exert force against resistance. Many ways Free weights Exercise resistance machines Using body weight as resistance 32 16
Strength Training Frequency - two to three training sessions a week Exercise each muscle group during a session To develop strength, exercise at a higher intensity for a shorter duration To develop endurance, exercise at a lower intensity for a longer duration Measured in repetitions 33 Gender Differences in Muscle Development Muscle mass growth is influenced by the hormone testosterone Women produce testosterone at about 10 percent of the levels seen in men Women s increase in muscle mass is less than that achieved by men 34 17
Gender Differences in Muscle Development Also wide range of individual variability Somatype - body type Mesomorphic - stocky, muscular; higher levels of testosterone than other types Ectomorphic - tall, thin Endomorphic - short, fat 35 Muscular Fitness and Training Plyometrics - program that trains muscles to reach maximum force in shortest period of time, with the goal of increasing power (speed-strength). Crouching and jumping 36 18
Muscular Fitness and Training Core- Strength Training - strength training that conditions the body torso from the neck to the lower back e.g. Pilates 37 Drugs and Dietary Supplements Some people attempt muscle gain through drugs and supplements; most are expensive and ineffective, some are dangerous, and some are illegal 38 19
Strength Training Guidelines for strength training: Warm up Do not hold your breath or hyperventilate Hold weights close to your body, and do not arch your back Make sure equipment pins and collars are correctly in place Lift weights with a slow and steady cadence Use a spotter when using free weights Allow 48 hours between training sessions using the same muscle groups 39 Flexibility 40 20
Flexibility Ability of joints to move through the full range of motion Maintains posture and balance Makes movement easier and more fluid Prevents low back pain and injuries (muscle imbalances) 41 Flexibility Over time, we create body movements and posture habits that can lead to reduced mobility of joints and compromised body positions. Flexibility tends to deteriorate with age, often due to a sedentary lifestyle. 42 21
Flexibility Static Stretching - stretching until you feel tightness and holding stretch for 30-60 seconds 43 Flexibility Passive Stretching - partner applies pressure, producing a stretch beyond what you could do on your own 44 22
Flexibility Other stretching programs: Ballistic Stretching - stretching the muscle by bouncing rapidly; recommended for experienced athletes only Proprioceptive Neuromuscular Facilitation - therapeutic exercise causing a stretch reflex in muscles: Contract, Relax, then Stretch 45 Flexibility ACSM recommends stretching for all the major joints Neck, shoulders, upper back and trunk, hips, knees, ankles 2 to 3 days a week or more To a point of mild discomfort (not pain), hold for 15 to 60 seconds; 4 or more repetitions Greatest improvement in flexibility is seen if stretching done after other exercise 46 23
Health and Safety Precautions Begin with proper warm-up and cool-down activities Recognize forms of fatigue and overexertion Know how to treat soft tissue injuries by using the acronym, R-I-C-E Rest Ice Compression Elevation 47 Effects of Heat and Cold on Exercise and Physical Activity How to adjust for environmental conditions that affect physical activity: Heat: wet head or body with cold water, take in extra fluids before activity Cold: dress in several thin layers, take in extra fluids before activity 48 24
Body Composition 49 Body Composition Relative amounts of fat and fat-free mass in the body 50 25
Healthy Body Weight? 51 Unhealthy Body Weight Overweight - body weight that exceeds the recommended guidelines for good health Obesity - body weight that greatly exceeds the recommended guidelines Overweight and Obesity are associated with serious health problems 52 26
What Is a Healthy Body Weight? GOOD QUESTION!!! A healthy body weight is defined as possessing an acceptable Body Mass Index (BMI) 53 Body Mass Index (BMI) BMI is a measure of body weight in relation to height 27
Body Mass Index BMI is a measure of body weight in relation to height 55 Body Mass Index BMI Underweight.. Less than 18.5 Healthy weight 18.5 to 24.9 Overweight.... 25 to 29.9 Obese.. 30 56 28
Body Mass Index There appears to be a U-shaped relationship between BMI and risk of death 57 Body Mass Index BMI not perfect, should be used as a guide BMI may incorrectly estimate risk for some people Those with muscular build, BMI may overestimate body fat The elderly or others with low muscle mass, BMI may underestimate body fat 58 29
Body Mass Index If you have any concerns, consult a physician! 59 60 30
Body Fat Percentage Body fat percentage can be measured by: Immersion a.k.a. hydrostatic testing (most accurate) X-ray testing skinfold measurement bioelectrical impedance 61 Body Fat Distribution Where you carry your body fat is important in determining your health risk Abdominal fat vs other types of fat (e.g. subcutaneous fat) 62 31
Body Fat Distribution 63 Apple vs Pear You can check to see if you are apple- or pear-shaped by dividing your waist measurement by your hip measurement. This will give you your waist-to-hip ratio. Women with waist-to-hip ratios of more than 0.8 and men with waist-to-hip ratios of more than 1.0 are apple-shaped. Apple-shaped people are more likely than pearshaped people to develop health problems related to obesity. 64 32
Body Fat Distribution Where you carry your body fat is important in determining your health risk! A large abdominal circumference is associated with high cholesterol levels and higher risk for heart disease, stroke, diabetes, and hypertension Even though BMI is in healthy range, a large waist circumference may signify an independent risk for disease 65 33