Health Fitness homework - for Essays Guru
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3FitnessPartTwoSp2021Audio.pptxFitness II
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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.
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Intensity: Overload
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Intensity
Overload principle
In order to train one of the body’s systems, that system must be made to work harder than it is accustomed to working.
Heart rate
Work out at 70 - 85% of this age predicted max.
60% for less fit folks.
220-age=max heart rate
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Target Heart Zone
220 - age = max heart rate
Work out at percent of max (not at max)
Example for 20 year old:
220 – 20 = 200 beats per minute
(200) (.70) = 140bpm; (200) ( .85) = 170bpm
Figure out YOUR target heart zone
220 - _your age___ = X
(x) (.70) = ___ (x) (.85) = ___
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Overall Target Heart Zones
25 year old
136 – 166
30 year old
133 – 162
35 year old
130 – 158
40 year old
126 - 153
45 year old
123 – 149
50 year old
119 – 145
55 year old
116 – 140
60 year old
112 – 136
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How hard are you working?
Rate of Perceived Exertion
Good/Bad days
Stress
Illness
Use your judgment
Medicine
Bad Karma?
How do you feel? Adjust accordingly
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Talk Test
A safe “comfort zone” of aerobic intensity for beginners
VT1 level
Too conservative for higher level workouts
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Time (Duration)
Beginners - low cv fitness ~10 - 20 minutes
Very de-conditioned: multiple sessions of short duration (5-10 minutes)
Average- 15-45 minutes
Highly fit-30-60 minutes
Bottom line: Work up to 20 minutes and then work beyond
This time does not include the warm-up and cool down.
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Warm-up: Easy walking/jogging
Gradually increases HR, BP, core temperature, dilation of blood vessels…
Allows CV system to adjust blood flow to active muscle (blood shunting)
Duration depends on level and intensity of activity and your fitness level (probably 5-10 minutes)
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Cool Down: Easy walking/jogging
Slowly decreases HR and metabolism
Reverse blood shunting
Prevents blood pooling in veins
Ensure adequate circulation to muscles...
Sudden cessation-too rapid drop in BP puts weak heart at risk
Duration: Depends on workout, probably 5-10 minutes
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Type
Large muscle groups in a continuous fashion
Rhythmic squeezing action of large muscle groups (venous return)
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How do you know you are getting fitter?
Resting heart rate
Recovery heart rate
Test
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Key to Cardiovascular Fitness FITT
Frequency: 3 -5 times per week
Intensity: 70 - 85% maximum heart rate
Time: 20+ minutes
Type: Running, swimming, cycling, walking…
Fitness Log
Record type, time, intensity and comments
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Muscular Strength and Endurance
Equipment: Free weights vs. machines
Injury
spotter
Both men and women can increase strength through resistive training
Men typically are stronger b/c of larger muscle mass and more testosterone
Women tend to develop more defined muscles
CAUTION about Supplements.
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Timing of contraction
Full range of motion
Muscle pairing
Ego
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Generic Weight Chart All major muscle groups/all pairing Two-three times per week
| Goal | Resistance | Repetitions | Sets |
| Strength | heavy | 5-6 | 3 |
| Endurance | light | 15-20 | 3 |
| Combination | 70% 1RM | 10 | 3 |
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Getting Started and Staying on Track
Select the best equipment you can understand.
Maintain a well-balanced diet and adequate water/fluids.
Manage your fitness program so that it becomes an integral part of your day.
Consistency: The Key to Improvement
Assess your own approximate level of fitness by retesting every six weeks or so.
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Body Composition
Relative amount of body weight that is fat and nonfat.
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Metropolitan Life Insurance Height/Weight Tables
Pros?
Cons?
When does MET Life pay out?
Mortality Charts
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Overweight Vs. Obese
Overweight
Excessive accumulation of body weight
Obese
Excessive accumulation of body fat
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Body fat chart for adults
| Percent body fat | Female | Male |
| Essential | 10 - 12 | 3 - 5 |
| Endurance Ath. | 12 -14 | 6 - 8 |
| Athlete | 15 - 19 | 9 - 13 |
| Healthy | 20 - 24 | 14 - 17 |
| Borderline | 25 - 29 | 18 - 22 |
| Obese | 30 and up | 23 and up |
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Comparison
Who has a higher percent body fat?
Can an underweight person be obese?
Can an overweight person have low body fat?
Body Mass Index (BMI) Wt kg/ m2 Problems?
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Fat Placement
Waist/Hip circumference
Use measuring tape
To determine the ratio, divide your waist measurement by your hip measurement.
Eg: Female 28/36
W/H ratio = .77, at risk?
Increasing Physical Activity
ACSM 2011 guidelines for weekly exercise:
At least 150 minutes of moderate-intensity aerobic physical activity, or 75 minutes of vigorous-intensity aerobic activity
For more extensive health benefits, increase activity to 300 minutes of moderate-intensity activity or 150 minutes of vigorous-intensity activity
Adults should do muscle-strengthening activities of moderate or high intensity that involve all major muscle groups on two or more days a week
Everyone should avoid inactivity
Figure 10.4 Health and Fitness Benefits of Different Amounts of Physical Activity and Exercise
| Lifestyle Physical Activity: Moderate physical activity (150 minutes per week; muscle-strengthening exercises 2 or more days per week) |
| One of the following: Walking to and from work, 15 minutes each way Cycling to and from class, 10 minutes each way Yard work for 30 minutes Dancing (fast) for 30 minutes Playing basketball for 20 minutes |
| Benefits: Better blood cholesterol levels, reduced body fat, better control of blood pressure, improved metabolic health, and enhanced glucose metabolism; improved quality of life; reduced risk of some chronic diseases. Greater amounts of activity can help prevent weight gain and promote weight loss. |
| Moderate Exercise Program: Cardiorespiratory endurance exercise (20–60 minutes, 3–5 days per week); strength training (2–3 nonconsecutive days per week); and stretching exercises (2 or more days per week) |
| Jogging for 30 minutes, 3 days per week Weight training, 1 set of 8 exercises, 2 days per week Stretching exercises, 3 days per week |
| Benefits: All the benefits of lifestyle physical activity, plus improved physical fitness (increased cardiorespiratory endurance, muscular strength and endurance, and flexibility) and even greater improvements in health and quality of life and reductions in chronic disease risk. |
| Vigorous Exercise Program: Cardiorespiratory endurance exercise (20–60 minutes, 3–5 days per week); interval training; strength training (3–4 nonconsecutive days per week); and stretching exercises (5–7 days per week) |
| Running for 45 minutes, 3 days per week Intervals: running 400 m at high effort, 4 sets, 2 days per week Weight training, 3 sets of 10 exercises, 3 days per week Stretching exercises, 6 days per week |
| Benefits: All the benefits of lifestyle physical activity and a moderate exercise program, with greater increases in fitness and somewhat greater reductions in chronic disease risk. Participating in a vigorous exercise program may increase risk of injury and overtraining. |
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Figure 10.1 Health Benefits of Exercise Appendix
Immediate effects:
Brain: Increased oxygen and nutrients to brain; increased levels of neurotransmitters
Heart: Increased heart rate; greater volume of blood pumped to body
Lungs: Increased breathing rate and oxygen consumption
Skin: Increased blood flow to skin; increased sweating to maintain body temperature
Muscles: Increased blood flow to muscles; increased energy production
Long-term health benefits:
Brain: Improved functioning, learning, memory; reduced stress, anxiety, depression; improved sleep; reduced risk of stroke; possible reduced risk of Alzheimer’s disease
Heart: Increased heart size, lower resting heart rate, lower blood pressure; improved ability of cardiovascular system to carry oxygen to body tissues; greatly reduced risk of heart disease and heart attack
Respiratory system (lungs, bronchi): Reduced risk of colds and respiratory infections
Liver: Improved blood cholesterol profile
Pancreas: Increased insulin sensitivity; reduced risk of type 2 diabetes
Intestines: Reduced risk of colon cancer and certain other cancers
Abdomen/hips: Improved body composition, decreased body fat, higher metabolic rate
Genitals: Improved sexual functioning
Muscles: Increased muscle mass; increased strength, endurance, power, and speed
Bones: Increased bone strength; reduced risk of low-back pain and osteoporosis; improved joint flexibility
