Exercise for Health and Fitness

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Exercise for Health and Fitness

• Chapter 10

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What is Physical Fitness?

• The Ability of the body to adapt to the demands
  of physical effort in relation to both general
  health and specific activities.
• Five components of fitness
• Cardiorespiratory endurance
• Muscular Strength
• Muscular endurance
• Flexibility
• Body composition

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Components of Fitness
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Benefits of Exercise

• Increases energy levels
• Boosts the immune system and helps to prevent
  many diseases.
• Improves Cardiorespiratory function and reduces
  chances of CV diseases.
• Metabolism.
• Improved Body Composition.

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Benefits of Exercise

• Reduction of Hypokinetic diseases
• Improves blood fat levels - improves HDLs
• Improves blood pressure
• Cardiorespiratory endurance
• Reduction of certain cancers
• Osteoporosis
• Diabetes (Type II)
• Improved psychological and Emotional Wellness

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Cardiorespiratory Endurance Workout

• Pulse Rate for 20 seconds X 3
• 220 - Age Maximum Heart Rate
• MHR X 60 target heart rate range
• MHR X 80 target heart rate range
• Type of Activity - walking, jogging, swimming,
  biking C.C. skiing
• Frequency - 3-5 days
• Intensity - 60-80
• Duration - 20-60 minutes

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THR Recommendations

• 80-90 MHR- to improve performance. No medical
  problems
• 70-80 MHR exercise regularly on a weekly
  schedule. No medical problems
• 60-70 MHR beginning an exercise program. No
  medical problems
• lt60 previously sedentary, unfit, rehabilitating
  after injury,or medical problem

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Designing Your Fitness Program

• Medical Clearance
• Pick something you Like!!!
• Basic Principles of physical training
• overload principle
• frequency
• Intensity
• duration

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Designing Your Fitness Program

• Medical Clearance
• Pick something you Like!!!
• Cardiorespiratory endurance exercises
• 3-5 days/week
• 20-60 minutes
• target heart rate
• Flexibility exercises
• 3-5 days/week
• hold each stretch for 15-30 seconds

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Designing Your Fitness Program

• Muscular strength and endurance exercises
• 2-4 days/week
• do resistive exercises to increase strength
• Exercises to develop skills required in the
  sports or activities you have chosen
• Each workout should include a period of warm-up
  and cool-down
• FITNESS FUN HEALTHY LIFESTYLE

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Putting Together Your Own Program

• Set Goals
• Select Activities
• Make a Commitment
• Begin and Maintain your Program
• Record and Assess your Progress

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Designing an Exercise Program

• Best program Health and Fun.
• To Improve health activity should be performed
  regularly.
• Current level should determine starting point and
  how to increase physical activity.
• Men over 40 and Women over 50.
• Cardiorespiratory endurance exercises should
  stress large muscle groups.

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Designing an Exercise Program

• Duration.
• Warm-up and Cool down.
• Muscular Strength.
• Muscular Endurance.
• Common exercises - push-ups or sit-ups 3-5 times
  a week.
• Increasing muscle strength requires doing
  resistive exercise, which is exerting force
  against machines,or own body weight.

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Two Types of Muscular Contractions
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Muscular Strength and Endurance

• Equipment
• Complete weight training program
• In order to improve fitness
• Both men and women can increase strength through
  resistive training
• Men typically are stronger b/c of larger muscle
  mass
• Women tend to develop more defined muscles
• CAUTION about Supplements

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Flexibility

• Necessary to maintain full R.O.M.
• Static stretching NOT BOUNCING.
• Active stretching involves stretching a muscle by
  contraction of the opposing muscle.
• Passive stretching involves an outside force.
• Complete flexibility workout should have -.
• 3-5 repetitions with a count of 10-30 seconds
  each.
• Rest for 30-60 seconds between repetitions
• Should last around 20-30 minutes.
• At least 2-4 times a week.

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Complete Fitness Program

• Cardiorespiratory Endurance
• Muscular Strength and Endurance
• Flexibility
• Skill Training - incorporating exercise into an
  physical activity or sport which is enjoyed

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Getting Started and Staying on Track

• Select the best equipment you can afford.
• Maintain a well-balanced diet and adequate
  water/fluids.
• Manage your fitness program so that it becomes an
  integral part of your day.
• Consistency The Key to Improvement
• Assess your own approximate level of
  Cardiovascular 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.I.C.E.
• Staying in condition
• Warm-up and Cool down
• Use proper body mechanics
• Not exercising when ill
• Use proper equipment
• Not returning to normal exercise programs until
  injury has healed

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Thank You!!