LEARNING OBJECTIVES Ø Discuss benefits and guidelines of physical activity and exercise Ø Explain the components of health-related fitness Ø Explain how to improve health through moderate physical activity Ø Discuss special considerations in exercise and physical activities Ø Explain strategies to incorporate physical activity for life
Ø Physical fitness: ability of the body to respond to physical demands Ø Skill-related fitness: ability to perform specific leisure or sport skills Ø Health-related fitness: ability to perform daily living activities and other activities with vigor
Physical activity: Activity that requires any type of movement
Exercise: Structured, planned physical activity, often used to improve fitness levels Physical benefits of improved functioning of body systems Cognitive benefits of processing information more quickly Psychological and emotional benefits of reducing stress levels and influencing mood Molecular-level benefits of stabilizing blood glucose levels
Physical Inactivity
General Guidelines for Physical Activity The Department of Health and Human Services (HHS) 150 minutes of moderate-intensity exercise or 75 minutes of vigorousintensity exercise per week The American College of Sports Medicine (ACSM) Ø Minimum of 30 minutes of moderate-intensity aerobic activity on 5 days per week Ø 20 25 minutes of vigorousintensity aerobic activity 3 days a week
Components of Health-Related Fitness Fitness training programs can improve: Ø Cardiorespiratory fitness Ø Musculoskeletal fitness (muscular strength, muscular endurance, flexibility) Ø Body composition Overload: amount of exercise Too little, your fitness level won t improve Too much, you can become susceptible to injury
When designing an exercise program, Frequency (number of sessions per week) Intensity (level of difficulty) Time (duration of each session) Type (type of exercise in each session)
Cardiorespiratory Fitness Aims at strengthening the most important muscle, the heart in addition to the lungs and vascular system Ability of the heart and lungs to efficiently deliver oxygen and nutrients to the body s muscles and cells via the bloodstream Walking, Running Swimming Rowing Cycling
Cardiorespiratory Training Frequency: Exercise at least twice, ideally three times a week Sessions should last 30 minutes on average Start out slowly to avoid injury, and gradually build up endurance
Cardiorespiratory Training Intensity: target heart rate (THR) zone: Range of exercise intensity that allows you to stress your cardiorespiratory system for optimal benefit without overdoing it THR at 60-80% of maximum heart rate (MHR) Maximum heart rate = 220 your age Lower limit of target heart rate = 0.6 x your maximum Upper limit of target heart rate = 0.8 x your maximum
Muscular Fitness Benefits: Ø Increased lean body mass Ø Increased bone mineral density Ø Increased glucose metabolism Ø Decreased anxiety and stress Ø Improved posture
Muscular Fitness Muscular strength is the capacity of a muscle to exert force against resistance Dependent on muscle mass How much you can pull, push and lift Muscular endurance is the capacity of a muscle to exert force repeatedly over a period of time
Muscular Fitness and Training Muscular power: amount of work performed by muscles in a given period of time Plyometrics (jump training): program that trains muscles to reach maximum force in shortest period of time
Core-strength training (functional strength training): strength training that conditions the body torso from the neck to the lower back Ø Pilates Ø Resistance cords Ø Stability balls
Types of Muscular Contractions Every exercise you do involves some sort of muscle contraction Isometric muscle contractions do not involve any movement Muscles push against a fixed resistance and no joint or body movement occurs Holding static exercise poses Isotonic contractions cause muscles to shorten At least one joint moves, and body movement occurs Pushups, squats, and sit ups
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
Flexibility Ø Ability of joints to move through the full range of motion Ø Much of the loss of flexibility that results from aging can be reduced by stretching programs Ø 2-3 days a week Ø 2-4 repetitions of each stretch
Benefits of Stretching Ø Promotes flexibility Ø Injury prevention Ø Reduces muscle tension Ø Relaxation Ø Improved posture
Body Composition Ø Relative amounts of fat and fat-free mass in the body Ø The relative amount of body fat has an impact on overall health and fitness; too much can have the following effects: Ø Overweight and obesity Ø Heart disease Ø Diabetes Ø Different forms of cancer Ø Increased physical activity can help you control body weight, trim body fat, and build muscle tissue
Physical Activity Recommendations
Making Daily Activities More Active Ø Walking: 10,000 steps per day controls weight Ø Inactive people take 2,000 to 4,000 steps per day Ø Stairs: excellent for improving leg strength, balance, and fitness Ø Twice as taxing to heart and lungs as walking
Exercise for People with Disabilities Importance of physical activity for people with disabilities Counters the effects of immobility and inactivity Improves body functions Enhances self-esteem
Effects of Heat and Cold on Exercise and 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
Safe Exercising Ø Take every precaution to avoid injuries Ø Get proper instruction when using exercise equipment Ø Use safety gear when required Ø Exercise with others Ø Avoid overtraining or overexertion
Health and Safety Precautions Ø Begin with proper warm-up and cool-down activities Ø Recognize forms of fatigue and overexertion Ø Know how to treat soft tissue injuries by using the acronym, R-I-C-E Rest Ice Compression Elevation