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11PowerPoint® Lecture Outlines prepared by Dr. Lana Zinger, QCC CUNY
Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings.
Personal Fitness: Improving Health through Exercise
Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings.
Introduction
Facts
• A growing number of Americans are sedentary and perform little physical labor or exercise.
• Sedentary lifestyles are linked to dramatic increases in obesity, diabetes and other chronic diseases.
• More than 108 million Americans are overweight or obese, 65 million have high blood pressure, 21 million have diabetes, and 41 million have “prediabetes.”
• Physical activity has tremendous health-promoting and disease-preventing benefits.
Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings.
What is Physical Fitness?
Physical fitness
• The ability to perform regular moderate to vigorous levels of physical activity without excessive fatigue
Exercise
• Planned, structured, repetitive bodily movement
Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings.
Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings.
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?
PlayVideoPlay
Video| Personal Fitness and Exercise
Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings.
Benefits of Regular Physical Activity
Improved cardiorespiratory fitness
• Increased ability of the circulatory system to provide oxygen
• Reduced risk of Heart Disease
• Prevention of Hypertension
• Improved Blood Lipid and Lipoprotein Profile
Reduced cancer risk
• Breast and Colon Cancer
Improved bone mass
• Osteoporosis
Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings.
Benefits of Regular Physical Activity
Improved weight control
• Exercise with moderate decrease in food intake can help a person lose weight
Improved health and increased lifespan
• Prevention of Diabetes
• Longer Life Span
• Improved Immunity to Disease
Improved mental health and stress mManagement
• Reduced stress levels by accelerating body’s return to balanced state
Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings. Figure 11.1
Some Health Benefits of Regular Exercise
Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings. Figure 11.2
The FITT Principle Applied to the Health-Related Components of Fitness
Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings.
Components of Physical Fitness
Improving cardiorespiratory fitness and aerobic exercise programs
• Aerobic capacity
• Graded exercise test
• Components of an aerobic exercise program (FITT)
• Frequency
• Intensity/target heart rate
• Time
• Type of activity
Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings. Figure 11.3
Rating of Perceived Exertion (RPE) Scale
Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings. Figure 11.4
Levels of Physical Activity
Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings.
Muscular Strength and Endurance
Improving muscular strength and endurance
• Muscular strength
• Muscular endurance
• What do you want to improve?
Principles of strength development
• The Tension Principle
• The Overload Principle
• The Specificity of Training Principle
Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings.
Gender in Physical Fitness
Gender differences in weight training
• Levels of testosterone differ
• Hypertrophy
• Danger of steroids
Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings.
Methods of Providing Resistance
Body Weight Resistance
Fixed Resistance
Variable Resistance
Accommodating Resistance Devices
Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings.
Benefits of Strength Training
Positive health effects
• Can reduce lower back pain and joint and muscle pain
• Postpones loss of muscle tissue due to ageing and sedentary lifestyle
• Helps prevent osteoporosis
• Enhances muscle definition/improves personal appearance
• Boosts metabolism
Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings.
Improving Flexibility
Stretching exercises and well-being• Stretches exercises are the main way to improve
flexibility
• Flexibility – measure of range of motion
• Enhanced by controlled stretching Types of stretching exercises
• Static Stretching
• Dynamic Stretching Major styles of exercises that include stretch
• Yoga
• Tai chi
• Pilates
Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings.
Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings. Figure 11.5
Stretching Exercises to Improve Flexibility
Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings.
Components of Physical Fitness
Body composition
• Exercise can influence body mass, fat mass, and lean mass
• Women typically have more fat mass than men
• Aerobic activities help improve body composition
Where do women usually store their fat, compared to men?
Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings.
Creating Your own Fitness Program
Identify your own fitness goals
Designing your program
• Choose appropriate and fun activities
• Try something NEW!
• Be specific
• Reevaluate goals and action plan after 30 days.
Which factors should you think about as you develop a fitness plan?
Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings.
Creating Your own Fitness Program
Warming up and Stretching
Resistance Training
Cardiorespiratory Training
Cooling Down
Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings.
Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings.
Choosing the Right Exercise Equipment
Many people buy improper equipment, or simply don’t use what they purchase
• Evaluate equipment effectively to avoid common mistakes
Practical and popular equipment
• Heart rate monitors
• Pedometers
• Exercise (fitness) balls
• Balance boards
• Resistance bands
Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings.
Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings.
Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings.
Fitness Injuries
Causes
• Overuse injuries
• Traumatic injuries
Preventing fitness-related injuries
• Appropriate footwear
• Appropriate protective equipment
Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings. Figure 11.6
Anatomy of a Running Shoe
Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings.
Fitness Injuries
Common overuse injuries
• Plantar fasciitis
• Shin splints
• Runner’s knee
Treating fitness-related injuries
• RICE: rest, ice, compression, and elevation
What kinds of sports injuries have you incurred?
Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings.
Fitness Injuries
Exercising in the heat
• Acclimatization
• Avoid dehydration
• Wear appropriate clothing
• Use common sense
Three heat stress illnesses
• Heat cramps
• Heat exhaustion
• Heatstroke
Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings.
Fitness Injuries
Exercising in the cold
• Hypothermia concerns
• Consider the weather
• Wear layers
• Hydrate
• Exercise with a friend
• Preventing muscle cramps