Exercise and Lifelong Fitness

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Exercise and Lifelong Fitness

• Chapter 13

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The Importance of Physical Activity

• Physical Activity is defined as any movement
  that requires your large muscle groups to work.
• Exercise, raking the leaves, mowing the lawn,
  vacuuming, etc.
• The changes that occur due to physical activity
  are beneficial to your body, your mind, and
  social interactions

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Why Exercise?
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Physical Benefits of Exercise

• Cardiovascular System
• Receives the most benefit from exercise.

• As the heart gains strength it pumps more blood
  with less effort
• The number of capillaries in your muscles
  increase which may reduce blood pressure.
• Exercise lowers blood cholesterol levels.

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Physical Benefits of Exercise Contd

• Weight Maintenance
• Physical activity increases your basal metabolic
  rate.
• Higher BMR makes it easier to remain at a healthy
  weight.
• Healthy weights reduce the risk for developing
  diabetes, heart attack, certain cancers.

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Physical Benefits of Exercise Contd

• Bone strength
• Activities should include weight bearing
  exercises to make bones become more dense and to
  reduce the risk of developing osteoporosis.

• Balance and Coordination
• Physical activity increase balance and
  coordination which may improve athletic
  performance.
• It also decreases the risk of injury in
  performing everyday tasks.

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Psychological Benefits

• Improved self esteem.
• Increased levels of confidence.
• The body relaxes more after exercise.
• Fights against depression many doctors consider
  exercise as an important part of treatment for
  depression.

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Endorphins

• It is physiologically impossible not to feel
  better after you exercise!

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Social Benefits of Physical Activity

• Exercise is an opportunity to have fun and often
  times it involves interactions with others.
  Physical activity can be a means to bond with
  family and friends.

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The 5 Components of Fitness
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Types of Physical Activities

• No single exercise can improve or maintain all 5
  components of fitness so you should do a variety
  of activities.
• Physical activities can be classified as aerobic
  or anaerobic exercises.
• Strengthening and endurance activities can be
  further broken into isometric, isotonic, and
  isokinetic exercises

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Physical Activity
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Aerobic Exercise

• Ongoing exercise that increases breathing and
  heart rates.
• Uses large muscle groups in a rhythmical pattern
  swimming, running, walking, biking, aerobics,
  etc.
• Must be performed at least 20 minutes 3 days a
  week to improve performance and receive any CV
  benefits.

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Anaerobic Exercise

• Anaerobic Exercise is described as an intense
  physical activity that lasts for a few seconds to
  a few minutes.
• Lifting weights, sprinting, push-ups are all
  examples.
• Most anaerobic exercises improve muscular
  strength, endurance, or flexibility.

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Iso- exercises

1. Isometric- an exercise where muscles contract but
   very little body movement takes place. Pushing
   your hands against one another.
2. Isotonic- involves contracting and relaxing your
   muscles through a full range of motion. Pull-ups
   using free weights
3. Isokinetic- muscles contract at a constant rate.
   They require fitness machines that provide
   resistance. Generally used in physical therapy.

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Quiz

1. T/F Physical Activity is defined as any movement
   that requires your large muscle groups to work.
2. T/F Physical activity increase balance and
   coordination which may improve athletic
   performance.
3. T/F Anaerobic Exercise is described as an
   intense physical activity that lasts for a few
   seconds to a few minutes.
4. T/F Isometric- an exercise where muscles
   contract but very little body movement takes
   place. Pushing your hands against one another.
5. T/F Cardio respiratory endurance is the most
   important component of fitness.

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Setting Goals for Lifelong Fitness
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Assess Your Fitness Levels
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Assess Your Fitness Levels
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Tips for Long Term Goals

• Define long term goals
• Choose activities you can do for a lifetime
• Vary your activities
• Combine exercises with social activities

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Tips for Short Term Goals

• Know what you want to improve!
• Is it cardiorespiratory endurance, decrease body
  fat, increase lean muscle mass, improve your time
  in the mile run, etc.
• BE SPECIFIC WITH YOUR GOALS!

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Develop a Fitness Plan

• Gotta make it a priority to work out and it
  must be part of your weekly agenda. Know when,
  where, and what exercises you want to accomplish
  to improve your health.

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FITT
The success of your fitness level depends on 4
factors how often, how hard, how long you
exercise, and what type of exercise you perform.
These factors make up the FITT formula.
Frequency- how often- (3-5 days a
week) Intensity- how hard- THR or (talk
test) Time- how long- 20-30 minutes
minimum Type- aerobic or anaerobic
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Monitor Your Progress

• You should begin to notice physical changes in 12
  weeks.
• Dont just monitor weight because as you gain
  strength you gain muscle muscle weights more
  than fat so you may gain weight from exercising.
• A drop in your resting heart rate is a better
  indicator of improved fitness.
• Alter your plan when your exercise routines are
  become too easy.

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Phases of Exercise

1. Warm up (5-10 min)
2. Stretch (5-10 min)
3. Workout (20-60 min)
4. Cool Down (5-10 min)
5. Stretch (5-10 min)

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Section 2 Quiz

1. T/F You should assess your fitness levels before
   you develop a fitness plan.
2. T/F The F in the FITT Principle stands for the
   word frequency.
3. T/F The talk test is a good way to measure the
   intensity level of an exercise.
4. T/F Muscle weighs more than fat so you may gain
   weight when you begin your exercise plan.
5. T/F Warming up should be done before stretching
   your muscles.

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Physical Activity and Safety

• Chapter 13
• Section 3

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Exercising Safely

• Most injuries can be avoided if you get proper
  medical care, wear safety equipment, and pay
  attention to your surroundings and the weather.

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Exercising Safely

• Equipment- choose the right equipment for the
  activity
• Clothing- should be comfortable and allow
  unrestricted movement
• Footwear- should fit needs for activity, fit
  properly, and provide support and protection
• Protective Gear- wear it when you are supposed
  to!