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Objectives• Describe the benefits of regular physical activity.• Define physical activity and exercise as they relate to
health and fitness.• Explain the components of an aerobic exercise
program and a stretching and strength training program.
• Summarize ways to prevent and treat common fitness injuries.
• Discuss the factors that contribute to obsessive exercise patterns and prevention techniques.
• Summarize the key components of a personal fitness program.
Physical Fitness, Activity, and Exercise
• Physical activity – any bodily movement that is produced by the contraction of skeletal muscles and that substantially increases energy expenditure
• Exercise – planned, structured, and repetitive bodily movement done to improve or maintain one or more components of physical fitness such as endurance, flexibility, and strength
• Physical fitness – the ability to perform moderate-to-vigorous levels of physical activity on a regular basis without excessive fatigue
Components of Physical Fitness
Table 10.1
ABC News: Personal Fitness and Exercise
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| Personal Fitness and Exercise
ABC News: Personal Fitness and Exercise
Discussion Questions:• What are the advantages of entire families
committing to losing weight together through exercise and dietary changes?
• What kinds of support can family members provide each other in making lifestyle changes?
Benefits Of Regular Physical Activity
• Improved cardiorespiratory fitness• Reduced risk of heart disease• Prevention of hypertension• Improved blood lipid and lipoprotein profile• Reduced cancer risk
• Improved bone mass• Improved weight control• Improved health and life span• Prevention of diabetes• Improved immunity• Improved mental health and stress management
Improving Cardiorespiratory Fitness
• Aerobic – any type of exercise that increases heart rate
• Aerobic capacity – functional status of the cardiorespiratory system, the maximum volume of oxygen consumed by the muscles during exercise (VO2max)
• Graded exercise test – measures aerobic capacity by gradually increasing pace on treadmill or bike
Aerobic Fitness Program
• Frequency – vigorously exercise at least 3 times per week
• Intensity – use target heart rate or RPE scale– Target heart rate = (220 – age) x .60
• Duration – vigorous activities for 20 min, moderate for 30 min
Rating of Perceived Exertion
Figure 10.2
Levels of Physical Activity
Figure 10.3
Improving Muscular Strength And Endurance
• Muscular strength – amount of force a muscle is capable of exerting
• One repetition maximum (1 RM) – maximum you can exert at one time
• Muscular endurance – ability of a muscle to exert force repeatedly without fatiguing
Principles Of Strength Development
• The Tension Principle• The Overload Principle• The Specificity-of-Training Principle
Types Of Muscle Activity
• Isometric muscle action• Concentric muscle action• Eccentric muscle action
Isometric, Concentric and Eccentric Muscle Actions
Figure 10.4
Methods Of Providing Resistance
• Body Weight Resistance (Calisthenics)• Fixed Resistance• Variable Resistance• Accommodating Resistance Devices
Stretching Exercises And Well-Being
• Flexibility – a measure of the range of motion• Static stretching – slow, gradual stretching of
muscles and tendons, and holding them at a point
• Dynamic stretching – moving parts of your body in a gradual and controlled manner
• Ballistic stretching – repeated bouncing motions, high risk of injury (not recommended)
Common High-risk Stretches and Recommended Alternatives
Figure 10.5
Stretching Exercises to Improve Flexibility
Figure 10.6
Creating Your Own Fitness Program
• Designed to improve or maintain cardiovascular fitness, flexibility, muscular strength and endurance, and body composition
• Identify your fitness goals• Choose one that you like• Comprehensive program• Cross-training
Fitness Injuries
• Overuse injuries – cumulative stresses placed on tendons, bones, and ligaments during exercises
• Traumatic injuries – occur suddenly and violently, typically by accident: broken bones, torn ligaments and muscles, contusions, and lacerations
• Prevention – proper clothing, appropriate footwear, appropriate exercise equipment
Common Overuse Injuries
• Plantar Fasciitis• Shin Splints• Runner’s Knee
Anatomy of a Running Shoe
Figure 10.7
Treatment
• RICE– Rest– Ice– Compression– Elevation
Exercising In The Heat
• Heat cramps• Heat exhaustion• Heat Stroke• Prevention– Drink plenty of fluids, especially a sports drink to
prevent hyponatremia
Cramps
• Prevention of heat cramps– Be sure to properly warm up muscles before
exercising– Massage, stretching, putting pressure on muscle,
and deep breathing are useful remedies
Exercising In The Cold
• Hypothermia• Prevention– Watch weather conditions– Use “buddy” system– Layer clothing– Drink plenty of fluids