Copyright © 2010 Pearson Education, Inc.. Improved cardiorespiratory fitness Reduced cancer risk ...

Copyright © 2010 Pearson Education, Inc.

FITNESSBY:LAKEN BERRYHILL


Physical activity is any bodily movement that is produced by the contraction of skeletal muscles and that substantially

increases energy expenditure.Exercise is planned, structured, and repetitive bodily movement

done to improve or maintain one or more components of physical fitness, such as endurance, flexibility, or strength.

Physical fitness is the ability to perform regular moderate to vigorous levels of physical activity without excessive fatigue.


Benefits of Regular Physical Activity

Improved cardiorespiratory fitness Reduced cancer risk Improved bone mass Improved weight control Prevention of diabetes Improved immunity Improved mental health and stress

management Longer life span


Improved cardiorespiratory fitnessReduced cancer riskImproved bone mass

Improved weight control Prevention of diabetes

Improved immunityImproved mental health and

stress managementLonger life span

BENEFITS


Cardiorespiratory Fitness

Aerobic exercise is any type of exercise that increases heart rate.

Aerobic capacity is the functional status of the cardiorespiratory system, measured as the maximum volume of oxygen consumed by the muscles during exercise (VO2max).

Graded exercise test is a test of aerobic capacity done by gradually increasing the pace on a treadmill or bike.


Aerobic Fitness Program

Frequency: Vigorous exercise should be performed at least three times per week.

Intensity: Use your target heart rate or the rating of perceived exertion scale. Target heart rate, lower = (220 – age) 0.50 Target heart rate, upper = (220 – age) 0.70

Duration: vigorous activities for 20 minutes; moderate for 30 minutes


Activity: Calculating Your Target Heart Rate

220 – age = maximum heart rate (MHR) Moderate intensity is a heart rate from 50 to

70 percent of MHR. MHR 0.50 = lower limit HR MHR 0.70 = upper limit HR

Example of Moderate: 220 – 20 = 200 200 0.50 = 100 LHR 200 0.70 = 140 UHR

Vigorous intensity is a heart rate from 70 to 85 percent of MHR.

Rating of Perceived Exertion (RPE) Scale

Levels of Physical Activity


Improving Muscular Strength and Endurance

Muscular strength is the amount of force a muscle is capable of exerting. One repetition maximum (1 RM) is the maximum

amount of weight you can move at one time. Muscular endurance is the ability of a

muscle to exert force repeatedly without fatiguing.


Principles of Strength Development

Overload Specificity Variation Reversibility


Activity Break: Pop Quiz

True or False: Women who do strength training will develop bulky muscles similar to men’s.

True or False: Women need to do strength exercises different from men.


Methods of Providing Resistance

Body-weight resistance (calisthenics) Fixed resistance Variable resistance Accommodating-resistance devices Core strength training


A Stability Ball


Stretching Exercises and Well-Being

Flexibility is a measure of the range of motion of a joint. Static stretching

Slow, gradual stretching of muscles and tendons, and holding them at a point

Dynamic stretching Under a trainer’s supervision, moving parts of your

body in a gradual and controlled manner Ballistic stretching is repeated bouncing

motions, which carry a high risk of injury and are not recommended.

Stretching Exercises to Improve Flexibility



Yoga, Tai Chi, and Pilates

Yoga blends mental and physical aspects of exercise; it promotes balance, coordination, flexibility, and mental focus.

Tai chi is a Chinese form of yoga; it is designed to increase range of motion while reducing muscular tension.

Pilates combines stretching with movement against resistance.


ABC News Video: Twist to Get Fit!

Discussion Questions1. Do you consider Yoga a sport?2. What overall effects does Yoga have on the

body? Does it affect other aspects of health?

3. What may hold a person back from beginning Yoga?

4. Have you tried Yoga? What did you think?

| Twist to Get Fit!


Creating Your Own Fitness Program

Design a plan to improve or maintain cardiovascular fitness, flexibility, muscular strength, endurance, and body composition.

Identify your fitness goals. Choose activities that you like. Make it comprehensive, including warm up,

stretching, strength development, aerobic activity, and cool down.

Don’t forget cross training.


Creating Your Own Fitness Program (cont.)

Overcoming common obstacles to exercise Identifying your fitness goals Designing your program

Fitness program components Warming up and stretching Resistance training Cardiorespiratory training Cooling down and stretching


Choosing Exercise Equipment and Facilities

Fitness centers: Visit the facilities. Exercise equipment

Heart rate monitors Pedometers Stability balls Balance boards Resistance bands


Nutrition and Exercise

What to eat? Carbohydrates: chief source of fuel Protein: muscle repair and growth Fats: additional fuel source for muscles

When to eat? Allow 3 to 4 hours between eating a large meal

and exercising. Light snack may help before workout

Stay hydrated.


Fitness-Related Injuries

Types of injuries from fitness-related activities Overuse injuries are due to cumulative,

continuous stresses on the tendons, bones, and ligaments during exercise.

Traumatic injuries are sudden and violent; typically from accidents during exercise or sport.

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Copyright © 2010 Pearson Education, Inc.. Improved cardiorespiratory fitness Reduced cancer risk ...

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