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An Invitation to Health

THE POWER OF NOW BRIEF EDITION 10 edition

Chapter 7

Physical Activity and Fitness

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Objectives (1 of 2)

After reading this chapter, the student should be able to:

Explain the relationship between the dimensions of health and physical fitness

Summarize the health risks of inactivity and the need for physical exercise

Outline current physical activity recommendations

Discuss the overload, FITT, and reversibility principle of exercise

Objectives (2 of 2)

Specify methods to improve cardiovascular fitness

Explain the significance of muscular fitness

Compare static and dynamic flexibility

Summarize the benefits of mind–body approaches to physical fitness and wellness

Identify the causes and treatment of low back pain

Discuss the nutritional requirements of athletes

Specify precautions for preventing exercise-related problems

Physical Activity and Fitness (1 of 5)

Physical activity

Any movement produced by the muscles that results in expenditure of energy

Fitness

Ability to respond to routine physical demands, with enough reserve energy to cope with a sudden challenge

Physical Activity and Fitness (2 of 5)

Components of physical fitness

Cardiorespiratory fitness

Heart’s ability to pump blood effectively

Metabolic fitness

Optimal functioning of bodily systems

Muscular strength

Force within muscles

Muscular endurance

Ability to perform repeated muscular effort

Physical Activity and Fitness (3 of 5)

Flexibility

Joint range of motion

Body composition

Relative amounts of fat and lean tissue

Functional fitness

Performance of activities of daily living

Physical Activity and Fitness (4 of 5)

Fitness and the dimensions of health

Physical

Emotional

Social

Intellectual

Occupational

Spiritual

Environmental

Physical Activity and Fitness (5 of 5)

Working out on campus

As students progress from their first to fourth year of studies, they exercise less

Most drastic drop in physical activity occurs in the freshman year

Influences that increase physical activity

Peer pressure to exercise, an exercise partner, a flexible class schedule, access to fitness facilities, and a sense of being stressed

Physical Activity and Exercise (1 of 4)

Exercise involves planned, structured, and repetitive body movement

Intent: improve one or more components of physical fitness

Exercise is medicine

Investment in lifelong health

Physical Activity and Exercise (2 of 4)

Benefits of exercise

Longer life and active and healthy old age

Healthier heart and blood vessels

Protection against cancer

Better bones and lower weight

Better mental health and functioning

Benefits for student brains

Brighter mood and less stress

Enhanced sexuality

Physical Activity and Exercise (3 of 4)

Health Benefits of Physical Activity—A Review of

the Strength of the Scientific Evidence

Stong Evidence

Lower risk of early death

Lower risk of coronary heart disease

Lower risk of stroke

Lower risk of high blood pressure

Lower risk of adverse blood lipid profile

Lower risk of type 2 diabetes

Lower risk of metabolic syndrome

Lower risk of colon cancer

Lower risk of breast cancer

Prevention of weight gain

Weight loss, particularly when combined with reduced calorie intake

Prevention of falls

Reduced depression

Benet cognitive function (for &let adults)

Moderate to Strong Evidence

Better functional health (for older adults)

Reduced abdominal obesity

Moderate Evidence

Lower risk of hip fracture

Lower risk of lung cancer

Lower risk of endometrial cancer

Weight maintenance after weight loss

Increased bone density

Improved sleep quality

Physical Activity and Exercise (4 of 4)

Exercise risks

Hypertrophic cardiomyopathy

Genetic disease

Results in thickening or enlargement of the heart

Chronic traumatic encephalopathy (CTE)

Results from multiple mild head injuries

Initial symptoms include headache and impaired concentration

Physical Activity Guidelines for Americans (1 of 6)

All adults should avoid inactivity

More activity is more beneficial

Exercise recommendations for adults

Avoid inactivity

Do at least 150 minutes a week moderate-intensity or 75 minutes high-intensity

Increase aerobic to 300 minutes per week

Perform muscle strengthening two or more days per week

Physical Activity Guidelines for Americans (2 of 6)

How much exercise is enough?

500 MET minutes of exercise a week significantly lowers risk of premature dying

Your exercise prescription

At least 150 minutes of physical activity per week, including 20–30 minutes of vigorous exertion

Physical Activity Guidelines for Americans (3 of 6)

Overload principle: provide a greater stress on the body than usual

Progressive overloading: increase the demands progressively

Specific to each body part and each component of fitness

Physical Activity Guidelines for Americans (4 of 6)

Figure 7.2 The overload principle

By increasing frequency, intensity, or duration, you will improve your level of fitness. Once your body adapts to (becomes comfortable with) the demands, you can again apply the overload principle to achieve a higher level of fitness.

Physical Activity Guidelines for Americans (5 of 6)

FITT: acronym for dimensions of progressive overload

Frequency

Intensity

Time (duration)

Type (specificity)

Physical Activity Guidelines for Americans (6 of 6)

Reversibility principle

Just as the body adapts to greater physical demands, it also adjusts to lower levels

Best maintain fitness by keeping the intensity constant and reducing frequency or duration

“Use it or lose it”

Improving Cardiorespiratory Fitness

Types of exercise

Aerobic

Improves cardiorespiratory endurance

Strenuous without pushing to breathlessness

Anaerobic

Short duration high-intensity

Amount of oxygen taken in cannot meet activity demands

Creates oxygen deficit

Monitoring Exercise Intensity (1 of 4)

High-tech gadgets

Pedometers

Activity trackers

Watches

Heart rate monitors

Nontech methods

Pulse

Heart rate

Monitoring Exercise Intensity (2 of 4)

Target heart rate

Heart rate range for maximum cardiorespiratory benefits

The Karvonen Formula

Rating of perceived exertion

Self-assessment scale that rates symptoms of breathlessness and fatigue

Monitoring Exercise Intensity (3 of 4)

Designing an aerobic workout

Several stages

Warm-up

Aerobic activity

Cool-down

Your long-term fitness plan

Beginning: 4–6 weeks

Progression: 16–20 weeks

Maintenance: lifelong

Monitoring Exercise Intensity (4 of 4)

Aerobic options

Stepping out: walk the walk

America on the move: 10,000 steps

Jogging and running

High-intensity interval training

Other aerobic activities: Swimming, cycling, spinning, cardio kick-boxing, rowing, skipping rope, stair climbing, inline skating, tennis, Zumba, etc.

Building Muscular Fitness (1 of 5)

Muscular strength

Maximum force a muscle or muscle group can generate for one movement

Muscular endurance

Capacity to sustain repeated muscle actions

Low muscle strength

Emerging risk factor for major causes of death in young adults

Building Muscular Fitness (2 of 5)

Figure 7.5 Benefits of strength training on the body

Strength training increases blood circulation to body tissues and promotes muscle development.

Building Muscular Fitness (3 of 5)

Muscles at work

The only way to develop muscles is by demanding more of them than usual (i.e., overloading)

Isometric, isotonic, and isokinetic contraction

Designing a muscle workout

Exercise the primary muscle groups

Repetitions and sets

Free weights versus machines: benefits and drawbacks to both

Building Muscular Fitness (4 of 5)

Recovery

No less than 48 hours, but no more than 96 hours, between training sessions

Core strength conditioning

Ability of muscles to support your spine and keep your body stable and balanced

Muscle dysmorphia

Affects mostly male bodybuilders who become obsessed with appearance and muscles

Building Muscular Fitness (5 of 5)

Drugs used to boost athletic performance

Anabolic steroids

Androstenedione

Creatine

GBL (gamma butyrolactone)

Ergogenic aids

Human growth hormone and erythropoietin

Becoming More Flexible (1 of 2)

Static flexibility

Ability to assume and maintain a position at the end of a joint’s range of motion

Dynamic flexibility

Ability to move a joint quickly and fluidly through entire range of motion

Some benefits of flexibility

Injury prevention, relief of muscle strain and soreness after exercise, relaxation, and improved posture

Becoming More Flexible (2 of 2)

Stretching

Types: static, passive, active, dynamic, and ballistic

Stretching and warming up: makes muscles warm, more flexible, and less prone to injury

Stretching and athletic performance: pre-exercise stretching is generally unnecessary and may be counterproductive

Mind-Body Approaches (1 of 2)

Yoga: some benefits

Improved flexibility

Protection of joints

Stronger, denser bones

Enhanced circulation

Stress relief

Lower blood pressure and blood sugar

Reduced pain

Improved lung function

Mind-Body Approaches (2 of 2)

Pilates

Improve flexibility and joint mobility and strengthen the core by developing pelvic stability and abdominal control

T’ai Chi

Meditation in motion

Designed to exercise body, mind, and spirit, gently work muscles, focus on concentration, and improve the flow of “qi” (often spelled “chi”), the vital life energy that sustains health

Keeping Your Back Healthy

Low back pain is a leading cause of disability

More women than men affected

Most common between ages 20–55

Low back pain treatment approaches

Strengthen core muscles

Psychological approaches

Medications

Sports Nutrition (1 of 2)

Athletes have increased energy requirements

Carbohydrates are particularly important

Including the right types of fat can improve athletic performance

Water is especially important

Consume a nutritionally balanced diet and drink adequate fluids

Sports Nutrition (2 of 2)

Sports drinks

Consuming sports drinks may improve mental focus, alertness, anaerobic performance, and endurance, but athletes should consider the effects on their metabolic health

Dietary supplements

No benefits to healthy, well-nourished individuals

Energy bars

Little scientific research

Safe and Healthy Workouts

Use common sense and take appropriate precautions

Get proper instruction

Use good equipment

Stay active throughout the week

Warm up and cool down

Use protective equipment

Take each outing seriously

Never combine alcohol or drugs with sports

Safe and Healthy Workouts (1 of 5)

Temperature

Prevention is the wisest approach to heat and cold problems

Heat cramps

Heat syndromes

Heat exhaustion

Heat stroke

Protecting yourself from cold

Safe and Healthy Workouts (2 of 5)

Exercise injuries

Acute or overuse

PRICE (refer to following slide)

Overtraining

Exercise addiction

Safe and Healthy Workouts (3 of 5)

Figure 7.8 PRICE: How to Cope with an Exercise Injury

Safe and Healthy Workouts (4 of 5)

Protect the area with an elastic wrap, sling, splint, cane, crutches, or air cast.

Rest to promote tissue healing. Avoid activities that cause pain, swelling, or discomfort.

Ice the area immediately, even if you're seeking medical help. (Don't put the ice pack directly on the skin.) Repeat every 2 or 3 hours while you're awake for the first 48-72 hours. Cold reduces pain, swelling, and inflammation in injured muscles, joints, and connecting tissues and may slow bleeding if a tear has occurred.

Safe and Healthy Workouts (5 of 5)

Compress the area with an elastic bandage until the swelling stops. Begin wrapping at the end farthest from your heart. Loosen the wrap if the pain increases, the area becomes numb, or swelling is occurring below the wrapped area.

Elevate the area above your heart, especially at night. Gravity helps reduce swelling by draining excess fluid.

After 48 hours, if the swelling is gone, you may apply warmth or gentle heat, which improves the blood flow and speeds healing.