General principles of exercise for health and fitness.

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General principles of exercise for health and
fitness.

• Exercise Theory

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Objectives

• Physical activity vs. exercise
• Skill-related vs. health-related fitness
• Energy systems
• Principles of training for health fitness
• Definitions

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The Problem

• Technology busy lifestyle
• 60 of adults do not achieve the recommended
  level of PA
• 25 of adults are not physically active

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Physical Activity vs. Exercise

• Physical Activity (PA) bodily movement produced
  by skeletal muscles that requires energy
  expenditure and produces progressive health
  benefits
• Exercise a type of PA that is planned and
  structured with the intent of improving or
  maintaining physical fitness.

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The Point

• Misconceptions
• Light activity does not count
• Must exercise vigorously for health benefit
• Exercise is time-consuming

• Facts
• All activities count
• PA need not be strenuous to gain benefits!
• Can accumulate adequate amounts of PA throughout
  the day.

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The Goal

• Increase both PA and Exercise

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What is Moderately Active?

• Energy expenditure
• 150 calories/day
• 1000 calories/week
• Brisk walking
• 30 minutes a day at 3 to 4 mph

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Skill-Related vs. Health-Related Physical Fitness

• Skill-Related Components
• Agility
• Balance
• Power
• Coordination
• Speed
• Reaction time

• Health-Related Components
• CV endurance
• Body composition
• Muscular strength
• Muscular endurance
• Flexibility

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Why Not?

• Skill-related fitness
• is important for success in sports
• is not so important for health
• Clarification
• Personal preference
• Genetic attraction to sports
• Health benefit to sport participation

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Health-Related Components

• Cardiovascular Endurance the ability of the
  lungs, heart and blood to deliver adequate oxygen
  during prolonged activity.

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Health-Related Components

• Body composition the fat and non-fat (muscle,
  organs, bone) components of the body

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Health-Related Components

• Muscular strength the ability of a muscle to
  exert maximal force against a resistance.

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Health-Related Components

• Muscular endurance the ability of a muscle to
  exert submaximal force repeatedly over time.

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Health-Related Components

• Flexibility the ability of a joint to move
  freely through its full range of motion.

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CardiovascularEndurance

• In regards to mortality rates, which of the
  health-related components of physical fitness is
  most critical?

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Cardiovascular (CV) Endurance

• Also known as
• Cardiorespiratory endurance
• Aerobic endurance

What does it depend on?

1. The ability of the heart to deliver/pump blood

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How Can Blood Delivery be Improved?

• Overload
• Habitual overload/stress is needed to increase
  the capability of a muscle

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Energy Sources

• Physical work requires energy
• Chemical reactions extract energy from food.
• Food energy is used to make ATP, a high energy
  molecule.
• Muscles use both dietary carbohydrate and fat to
  make ATP.

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Major Energy Systems To Make ATP

• Anaerobic
• Without oxygen

• Aerobic
• With oxygen

True Both systems are active at all times
False The anaerobic and aerobic energy
systems work independently of one another
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Contribution of Energy Systems to ATP Production
Aerobic
High
Anaerobic
Exercise Intensity
Low
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Contribution of Energy Systems to ATP Production
Aerobic
Long
Anaerobic
Exercise Duration
Short
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Aerobic vs. Anaerobic

• Intensity
• low to medium high
• Duration
• medium to long short
• Activities (nature)
• usually rhythmic rhythmic or arrhythmic

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Which is best for you?

• CV benefits from both
• Personal choice

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Which is best for most people?

• Aerobic of moderate intensity
• Less discomfort
• Lower risk of injury
• Greater chance of continuance

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Principles of Exercise Training
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Principles of Exercise Training

• Overload

• The body or specific muscles must be stressed to
  improve physical fitness

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Principles of Exercise Training

• Progression

• Increase overload gradually
• The 10 rule increase in intensity/duration 10
  wk

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The progression and maintenance of exercise
training
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Principles of Exercise Training

• Specificity

• Muscle specific training
• System specific training

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Principles of Exercise Training

• Rest between training sessions to adapt to the
  exercise stress and prevent overtraining and
  injuries

• Recuperation

Training Session
Adequate Rest
Training Session
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Principles of Exercise Training

• Reversibility

• Loss of fitness due to inactivity

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Retention of muscular strength and endurance
after training is stopped
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Important Definitions

• Resting Heart Rate (RHR)
• HR after sitting quietly for 15-20 min.
• What is the effect of training on RHR?
• Decrease. Why?

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Training Decreases RHR Because

• Resting CO not changed with training
• SV increases with training
• HR ? CO / SV ?

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A few more definitions

• Maximum heart rate (MHR) 220 age
• Standard Error of Estimate (SEE) /-(10-20) bpm
• Safer than direct measurement
• Heart rate reserve (HRR) MHR - RHR

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HW Assignment

• Measure RHR
• First thing in morning (before getting out of
  bed)
• Count beats for 1 min. or 30 sec x 2
• Repeat two more times on different days and take
  average of three RHR

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How Much Exercise is Enough?
Classification of Lifestyle Physical Activities for People of Different Fitness Levels Classification of Lifestyle Physical Activities for People of Different Fitness Levels Classification of Lifestyle Physical Activities for People of Different Fitness Levels Classification of Lifestyle Physical Activities for People of Different Fitness Levels Classification of Lifestyle Physical Activities for People of Different Fitness Levels
Sample of Life Style Activities Low Fitness Marginal Fitness Good Fitness High Performance
Washing your face, dressing, typing, driving Light Very light Very light Very light
Normal Walking, bowling, mopping Moderate Moderate Light Light
Brisk walking, lawn mowing, shoveling Hard Moderate/hard Moderate Light/moderate
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Fit Formula For Lifestyle Physical Activity Fit Formula For Lifestyle Physical Activity Fit Formula For Lifestyle Physical Activity
Threshold of Training Target Zone
Frequency Most days of week All, or most, days of the week
Intensity Equal to brisk walkingApproximately 150 calories accumulated per day 3 to 5 METs Equal to brisk or fast walking Approximately 150-300 calories accumulated per day 3 to 7 METs
Time (Duration) 30 minutes or three 10-minute sessions per day 30-60 minutes accumulated in sessions of at least 10 minutes
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Pedometer Step Counts in Healthy Adults