Health Fitness homework - for Essays Guru
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2FitnessLectPartISp2021Audio.pptxFitness I Fitness Part I
P. L. Rhea
Why Exercise
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Reduced risk of premature death
Improved cardiorespiratory functioning
More efficient metabolism
Improved cell health
Decrease body fat
Disease prevention
Disease management
Prevent low-back pain
Improved immune function
Emotional release
Stress reduction
Decrease fatigue
Improve sport performance
To look good at the beach
Disease Prevention and Management
Cardiovascular disease
Sedentary life is one of six major risk factors of CVD
Exercise affects the risk factors for CVD and interferes with the disease process itself
Regular physical activity also reduces risk of:
Cancer
Osteoporosis
Type 2 diabetes
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Advantages for your new fit life?
Increased energy levels
Increased lung functions
Decreased fat levels
Decreased cholesterol
Decreased blood pressure
Increased metabolic rate
Increased overall well being
Increased quality of sleep
Stronger heart
Figure 10.1 Health Benefits of Exercise
Jump to long image description
© PeopleImages/Getty Images RF
Figure 10.2 Exercise Promotes Longevity
Poor muscle strength increases the risk of premature death.
SOURCES: Adapted from a composite of 13 studies involving more than 200,000 men and women. Arem, H., et al. 2015. Leisure time physical activity and mortality: A detailed pooled analysis of the dose-response relationship. JAMA 175(6): 959–967; Physical Activity Guidelines Advisory Committee. 2008. Physical Activity Guidelines Advisory Committee Report, 2008. Washington, DC: U.S. Department of Health and Human Services.
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Physical Fitness
Definition?
Ability to carry out everyday tasks with vigor and alertness, without undue fatigue and with ample energy to enjoy leisure and meet unforeseen emergencies.
This is a loaded definition!
Physical activity vs Exercise
Physical activity
Body movement that requires energy
Examples?
Exercise
Planned, structured, repetitive body movement intended to improve fitness
Examples?
P. L. Rhea
P. L. Rhea
Components of Fitness
Cardiorespiratory function
Body composition (relative leanness)
Muscular strength
Muscular endurance
Flexibility
Skill-Related Components of Fitness
Ability to perform a particular sport or activity
Speed
Power
Agility
Balance
Coordination
Reaction time
Where are you now?
P. L. Rhea
P. L. Rhea
Good excuses ?
No time
No motivation to workout
Don’t know what to do
I’ll get too sweaty
More excuses?
It’s all up to you
Schedule time
Work out with someone
Hmm, glad you’re here with us
Indoor plumbing
More answers
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P. L. Rhea
What about limitations?
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Does Age Matter?
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She is just too cute.
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Designing an Exercise Program
Best program = Health and Fun.
To Improve health activity should be performed regularly.
Current level should determine starting point and how to increase physical activity.
Are you clear for take-off?
You filled out a health history form
Men over 40 and Women over 50 need medical clearance (?)
In general
Cardiovascular
At least 150 minutes per week
Moderate-intensity
Or 75 minutes
Vigorous
Quantity
Strength training
Moderate or high intensity
All major muscle groups
2+ days per week
Quality
P. L. Rhea
P. L. Rhea
Cardiorespiratory
Ability of circulatory and respiratory systems to supply fuel during sustained physical activity.
So what.
Energy to accomplish tasks, decrease risk of CVD. Last the whole game? How do you feel after half-time?
Test
Cardiorespiratory Endurance
Ability to perform prolonged, large-muscle, dynamic exercise at moderate to high intensity
Cardiorespiratory training conditions the heart and metabolism
Related physical functions improve
Functioning of the body’s chemical systems also improves
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Body Composition
Relative amount of body weight that is fat and nonfat.
Huh?
What percent fat are you?
Obesity? Risks?
Abdomen
Test
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Muscular strength
Ability of the muscle to generate the maximum amount of force.
What do you mean?
How strong are you?
Bone density?
Can you get out of the bath tub?
Test
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Muscular endurance
Ability of the muscle to perform repetitive contractions or to hold a single contraction for a prolonged period of time.
Say again?
Bone density? Carry groceries? Run better? Better posture?
Test
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Flexibility
Ability to move a joint through the full range of motion without discomfort or pain.
I do not want to be that flexible.
Healthy lower back.
Test
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Flexibility
Necessary to maintain full range of motion (R.O.M.)
Static or dynamic stretching
NOT BOUNCING.
Complete flexibility workout should have
3-5 repetitions with a count of 10-30 seconds each.
Rest for 30-60 seconds between repetitions
Should last around 20-30 minutes.
At least 2-4 times a week.
Golgi Tendon Organ
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Flexibility
Stretch before and/or after workout?
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Cardiovascular Fitness
FITT
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Frequency: 3-5/week
Too much?
fatigue
Too little?
no benefit
Train your body to use fat as a fuel source.
Muscle fibers
36 - 48 hours of recovery to prevent overuse injuries
Bone stress (especially for obese)
Joint stress (especially for obese)
Cell wall recovery
If your cv fitness score was low, work out 3/week.
