Joy of Fitness

• Describe the five health-related components of physical fitness and their potential health benefits.

• Relate fitness to all the dimensions of health.• Explain how regular physical activity can improve health.• Illustrate how the implementation of the Physical Activity Guidelines

for Americans could combat the U.S. inactivity epidemic.• Discuss the importance of the principles of exercise in any physical

activity plan. • List the potential health risks of performance-enhancing drugs and

supplements.• Identify methods of determining body composition.• List three specific behavior changes that they could incorporate into

daily life to achieve or maintain a healthy physical fitness level.

Chapter Learning Objectives

What Is Physical Fitness?

DefinitionThe ability to respond to routine physical

demands, with enough reserve energy to cope with a sudden challenge.

Health-related Components Of Fitness

Health Benefits Of Physical Fitness

Cardio-respiratoryEffective pumping of blood through body

Muscular strength and endurance

Prevent back and leg aches, improved posture, enhanced athletic performance

Flexibility

Maintains range of motion

Body Composition

Decreased body fat

Athletic or Performance-Related Fitness

• The following are not required to be healthy or fit, but will be needed if you desire to play a sport.• Agility• Balance or equilibrium• Coordination• Power• Reaction time• Speed or velocity

• They are also added to make your training more fun!

Fitness And The Dimensions Of Health

Physiological Differences Between Men and Women

The Inactivity Epidemic In America

1 in 4 Americans reports no

physical activity

2 in 4 Americans exercise, but not at

recommended levels

Only 1 in 4 Americans

meets the levels of physical activity

recommended

Read Making Change Happen (pg 270) to get yourself moving

Working Out on Campus

15% to 30% of college students meet recommended amount of physical activity for health benefits.

As students progress from their 1st to 4th year, they exercise less.

With the availability of activities on campus, what keeps students from being active?

Refute poor excuses (Read Health in Action on page 237)

Why Exercise?

Healthier Heart and LungsProtection Against Cancer

Less Risk of DiseaseBrighter Mood and Less Stress

Better Mental Health and FunctioningBetter BonesLower Weight

SexualityA More Active and Fulfilling Old Age

Longer Life

Physical Activity Guidelines for Americans Department of Health and Human Services: 2008 Guidelines

Adults:

At least 150 minutes/week of moderate-intensity.

75 minutes/week of vigorous-intensity aerobic physical activity.

OR equivalent combination of moderate- and vigorous-intensity aerobic activity.

For additional and more extensive health benefits

Increase level of moderate intensity aerobic physical activity.

300 minutes/week

OR increase level of vigorous intensity aerobic physical activity.

150 minutes/week

Adults should also do muscle-strengthening activities that are moderate or high intensity and involve all major muscle groups on two or more days a week.

American College of Sports Medicine (ACSM) and the American Heart Association (AHA)

Moderately intense cardiorespiratory exercise 30 minutes a day, 5 days a week.

ORVigorously intense cardiorespiratory exercise 20

minutes a day, 3 days a week.

AND8 to 10 strength-training exercises, with 8 to 12

repetitions of each exercise, twice a week.

Physical Activity Guidelines for Americans

Four Dimensions of Progressive Overload

FrequencyAerobic activity most days

Strength training 2-3 days per week

IntensityNeed to reach a level above ‘normal’ in all types of exercise

Time 30 minutes daily at minimum

Type Vary type of exercise

F

I

T

T

The Overload Principle

The Overload PrincipleBy increasing frequency, intensity, or duration, you will improve your level of fitness. Once your bodyadapts to (becomes comfortable with) the demands, you can againapply the overload principle to achieve a higher level of fitness.

Aerobic Activities vs Anaerobic Activities

Aerobic Exercise

Physical activity in which sufficient or

excess oxygen is continually supplied

to the body. Burns primarily lipids as

an energy source

Examples

Brisk walking, jogging, swimming,

cycling, water aerobics, and rope

skipping.

Improves cardiorespiratory

endurance.

Anaerobic Exercise

Physical activity in which the body

develops an oxygen deficit. Burns

carbohydrates only to supply the required

energy.

Examples

Sprinting, weight lifting

High intensity activities of short

duration, usually lasting only about 10

seconds to 2 minutes.

If you stop exercising, you can lose as much as 50% of your fitness

improvements within 2 months

If you stop exercising, you can lose as much as 50% of your fitness

improvements within 2 months

Use It Or Lose It

If you are too busy to maintain your routine, keep intensity of work-outs constant and decrease the time

Monitor Exercise Intensity With Heart Rate

How

1. Use middle finger and forefinger

2. Feel pulse in your neck

3. Count for ten seconds and multiply by six or count for 30 seconds and multiply by 2

Practice while sitting or lying down

Monitor Exercise Intensity With Heart Rate

When

1. While resting

2. During exercise

3. Three minutes after heavy exercise

Interpret

HR

Your heart rate should return to resting level quickly after exercise

Maximum HR = 220 — age

Exercise in your target range:

55-65% of your maximum HR

Monitor Intensity With Exertion Scale

Monitor Intensity With ‘Talk Test’

Try to talk during exercise• If you can’t speak, you’re beyond your

aerobic zone

Try to sing during exercise• If you can sing ‘Row Row Row Your

Boat’, but have to take breath every other word, you are within aerobic zone

Creating An Aerobic Workout Plan

Incorporate Three Stages

1 Warm-upWarm-up, stretching and balance exercises

2 Aerobic Activity 30- 60 minutes

3 Cool Down 5-10 minutes

Aerobic activities:

• Walk or run• Step training

• Cycle• Swim or Row

• Aerobic dance• Kick-boxing

Minutes of Activity Required to Burn 150 kcalories

Do you know how long it would take to consume 150 kcalories?

Best way to reduce body fat:

Add muscle-strengthening exercise to workouts

Building Muscular Fitness

Muscles develop when they are overloaded, so be sure to work your

muscles to fatigue

Muscular Fitness

Muscular StrengthThe maximal force that a muscle or group of muscles can generate

for one movement.

Muscular EnduranceThe capacity to sustain repeated

muscle actions.

Building Muscular Fitness

Test Your Knowledge - Myth or Fact?

• No pain, no gain• Women who work with weights become

bulky• You need a gym membership to keep fit• All you need is aerobics• Crunches/Sit-ups can flatten your abs• Once you start working out, you can eat as

much as you want

Test Your Knowledge - Myth or Fact?

All are Myths!

Benefits of Strength

Training the Body

Creating A Muscular Fitness Plan

Components

Repetitions Single performance of exercise

Sets Number of reps of the same exercise

Recovery 48 to 96 hours between sessions

Resistance

To Enhance Muscle Size: 8-20 repetitions to near fatigue

For Maximum Strength: 5 repetitions to fatigue

For Health and Fitness: 10 repetitions to fatigue

Creating A Muscular Fitness Plan

Components

DurationResistance and frequency are more important for muscle training than how long (duration) a workout lasts

Progressive Overloading

Gradually increasing physical challenges once the body adapts to the stress placed upon it to produce maximum benefits.

Definition

Muscles increase their tension without shortening in length.

Example

Pushing against an immovable object, like a wall, or tightening an abdominal muscle while sitting.

Muscles At Work: Isometric Contraction

Definition

Having the same tension or tone; exercise requiring the repetition of an action that creates tension, such as weight lifting or calisthenics.

Example

Weight lifting or calisthenics

Muscles At Work: Isotonic Contraction

Muscles at Work: Isokinetic Contraction

Definition

Having the same force; exercise with specialized equipment that provides resistance equal to the force applied by the user throughout the entire range of motion.

Example

Use of special machines that provide resistance to overload muscles throughout the entire range of motion.

Core Strength Conditioning

Core Strength: • The ability of the muscles to support

your spine and keep your body stable and balanced.

Benefits: • Improvements in posture, breathing,

appearance, and performance in sports, while reducing your risk of muscle strain.

Major Muscles of the Core: • Transverse abdominus; external and

internal obliques; rectus abdominus.

Primary Muscle Groups

Primary Muscle Groups

Muscle Dysmorphia

Primarily affects male body builders

Features

Rigid maintenance of workout and diet regimen

Avoiding situations that involve bodily exposure

Preoccupation with body that interferes with daily life

Continued use of diet and substances despite potential for harm

Effects Of Anabolic Steroids

Anabolic Steroids Are Dangerous

Aggression Delusions Paranoid

jealousy Homicidal episodes Wild mood swings Impaired judgment Extreme irritability

Aggression Delusions Paranoid

jealousy Homicidal episodes Wild mood swings Impaired judgment Extreme irritability

May cause dehydration, heat-related illness, electrolyte imbalances, reduced blood volume

• Unapproved drug• Associated with death, becoming comatose and unconscious

• Controlled Substance – Illegal• Doesn’t build muscle or increase testosterone

Warnings About Performance-Enhancers

Increases lean body mass, but does not affect aerobic endurance or exercise capacity

• Caffeine—may cause jitteriness• Baking Soda—explosive diarrhea, abdominal cramps, bloating, nausea• Glycerol—hyperhydration

Warnings About Performance-Enhancers

Flexibility Training

Define

The characteristic of body tissues that determines the range of motion achievable without injury at a joint or group of joints.

TypesStatic

Dynamic

Flexibility Training

Static

The ability to assume and maintain an extended position at one end point in a joint’s range of motion•Usually held for 10 – 30 sec

PassiveGravity, partner or weight acts as resistance through stretch•Greater risk for injury than static

DynamicThe ability to move a joint quickly and fluidly through its entire range of motion with little resistance

Flexibility Training

Benefits

• Prevention of injury• Relief of muscle strain• Relaxation• Relief of exercise soreness• Improved posture

Risky Types

Active

Ballistic

Flexibility Training

ActiveStretching by contracting the opposing muscle

BallisticRapid bouncing movements

Danger in stretching too far, tearing ligaments and tendons

Warm-up

Dynamic stretching is beneficial for stop-and-go activities

Complete aerobic activity to benefit static stretching

Flexibility Training

Flexibility Training

Mind-Body Approaches To Fitness

Improve flexibilityGently work musclesImprove ‘qi’ flowConcentrationImprove mental health

T’ai Chi

Helps reduce stress, enhance health and wellness and improve physical fitness, including balance

Mind-Body Approaches To Fitness

Protect jointsEnhance circulationLower

• blood pressure• stress • blood sugar• pain

Strengthen bonesEnhance circulation

YogaImprove flexibilityImprove joint mobilityStrengthen core

• pelvic stability• abdominal control

Body conditioningInjury rehabilitation

Pilates

Methods For Determining Body Composition

Body-Mass Index

Overweight = 25 or higher

Obese = 30 or higher

Waist Circumference

Central obesity =

Woman: waist 35+ inches

Man: waist 40+ inches

How to Protect Your Back

When Standing:• Shift your weight from one foot to the other or place

your foot 4 to 6 inches off the ground.• Hold in your stomach.• Tilt your pelvis toward your back.• Tuck in your buttocks.When Sitting:• Sit in a straight chair with a firm back.• Avoid slouching.When Driving:• Keep your seat so your knees are raised to hip level.• Do not fully extend your right leg.• A small pillow or towel can help support your lower

back.

How to Protect Your Back

When Sleeping:• Sleep on a flat, firm mattress.• Sleep on your side with both knees bent at right angles

to your torso.• Keep your head on your pillow in such a manner that it

is in line with your body.

When Lifting:• Bend at the knees, not from the waist.• Get close to the load.• Tighten your stomach muscles and don’t hold your

breath.• Let your leg muscles do the work.

Don’t Smoke!

Body Composition

Body Mass Index (BMI)• A mathematical formula that correlates with body fat; the

ratio of weight to height squared.

• Healthy: 18.5 to 24.9• Overweight: BMI > 25.0-29.9

• Associated with an increased risk of diseases such as Hypertension, cardiovascular disease, adult-onset diabetes (type 2), and sleep.

• Obesity: BMI >30.0-39.9• Associated with an increased risk of death.

• Morbid Obesity: >40.0

Body Composition

Methods For Determining Body Composition

Waist-to-Hip Ratio

Waist circumference

Hip circumference

Woman 0.80+ = at risk

Man 0.90+ = at risk

Body-fat Measurements

Ideal Range

Woman: 16 to 35 percent

Man: 7 to 25 percent

= WHR

Pear-Shaped versus Apple-Shaped Bodies

Measuring Body Fat

Skinfold MeasurementsUse of calipers to measure folds of subcutaneous tissue at specific

sites on the bodyRelatively simple, low cost and fairly accurate

Home Body Fat AnalyzersHand held or stand on devices that use low level current (BIA) to

measure body fatSome are pricey and not very accurate.

Hydrostatic (Underwater) WeighingMeasures the body’s weight under water and compares it to dry

land weightOne of the most accurate methods when conducted properly

Dual-Energy X-Ray Absorptiometry (DXA)Use of x-rays to measure different densities of the body.

Expensive, but very accurate

The Bod PodUses pressures changes in a small chamber to measure air

displacement and therefore body densityAlso expensive and doesn’t work for all population groups

Evaluating Fitness Products and Programs

Exercise EquipmentBeware of any promise that

sounds too good to be true!

Athletic Shoes(see next slide)

Low-Cost Fitness Aids

(Read Health on a Budget pg 263)

Fitness CentersLook for community resources first

(track, fitness path, school gym)

How to Buy Athletic Shoes

Did You Know?

Athletes generally do not need more protein

Most active people need the same basic nutrients as everyone else

Guidelines For Nutrition And Exercise

Diet

• Complex carbohydrates are important• Fat is needed to replenish intramuscular fat stores

Fluids

• Drink water before, during and after exercise• Drink fluid with carbohydrates and electrolytes for exercise lasting 1 hour or more

Dietary Aids for Exercise

• Sports Drinks• Not needed unless for ultra endurance activity• Fat free milk has been shown to be a better

recovery drink than other “sugary” drinks• Many sports drinks are counterproductive if

the goal is to lose weight.• Dietary Supplements

• Up for much debate, bottom line is you can get all required vitamins and minerals from a well balanced diet.

• Energy Bars• Better than not eating before a workout, but

beware of the high sugar in many of them

Temperature Effects During Exercise

Heat

CrampsDue to loss of electrolytes during sweating

Heat Exhaustion

Heavy sweating

Paleness

Muscle cramps

Tiredness

Weakness

Dizziness

Nausea

Vomiting

Fast, shallow breathing

Temperature Effects During Exercise

Heat

Heat Stroke

Medical Emergency

Body temperature rises to 106° F in 10-15 minutes

Symptoms

• Red, hot, dry skin• Rapid, strong pulse• Throbbing headache• Dizziness, nausea• Confusion or unconsciousness

Temperature Effects During Exercise

Cold

FrostbiteSeek medical treatment

Keep area warm and dry – tissues are frozen

Hypothermia

Medical emergency - Temperature below 95° F

Keep person warm and dry, administer warm liquids if conscious

Avoiding Exercise Injury

Get proper instruction. Make sure you have good equipment. Always warm up before and cool down. Stay active throughout the week. Use reasonable protective measures. For some sports, recruit a buddy. Take each outing seriously. Never combine alcohol or drugs with any

sport.

Learn It, Live It - Shaping Up

• Evaluate your readiness for change.• Consider your fitness goals.• Think through your personal

preferences.• Schedule exercise into your daily

routine.• Assemble your gear.• Start slowly.• Progress gradually.• Take stock.