journal 5

salma 0133

_ch_09_ppt_lecture2.pdf

Home >Reading homework help >journal 5

Chapter 9 Lecture

Access to Health Thirteenth Edition

Improving Your

Physical Fitness

Did you PREPARE and did you LEARN?

• Describe the benefits of physical activity for

health, for fitness, and for performance.

• Commit to getting physically fit by overcoming

obstacles and participating in lifestyle fitness

activities.

• Use the FITT guidelines (frequency, intensity,

time, and type) to design a fitness program that

meets your personal goals.

Did you PREPARE and did you LEARN?

• Implement your safe and effective fitness

program.

• Consume optimal foods and fluids for exercise

and recovery.

• Prevent and treat common exercise injuries.

Using Physical Activity for Health, Fitness,

and Performance

• Inactivity has been linked to the high incidence

of obesity, type 2 diabetes, and other chronic

physical and mental health diseases.

• Approximately 25.4 percent of American adults

do not engage in leisure-time physical activity.

• About 54 percent of college women and 48

percent of college men do not meet

recommended guidelines for physical activity.

• Physical activity provides both primary and

secondary prevention of

– Cardiovascular disease

– Diabetes

– Cancer

– Hypertension

– Obesity

– Depression

– Osteoporosis

– Premature death

Physical Activity for Health

Some Health Benefits of Regular Exercise

What Are the Health Benefits of Regular

Physical Activity?

• Reduced risk of cardiovascular disease

• Reduced risk of metabolic syndrome and type 2 diabetes

• Reduced cancer risk

• Improved bone mass and reduced risk of osteoporosis

• Improved weight management

What Are the Health Benefits of Regular

Physical Activity?

• Improved immunity

• Improved mental health

• Improved stress management

• Longer life span

Calories Burned by Different Activities

Physical Activity for Fitness

• Physical fitness refers to attributes that are

either health or performance related.

• Health-related attributes are cardiorespiratory

fitness, muscular strength, muscular endurance,

flexibility, and body composition.

• Aerobic capacity (or power) refers to the volume

of oxygen the muscles consume during exercise.

Components of Physical Fitness

Physical Activity for Performance

• Athletes engage in specific exercises to increase

their speed, power, agility, coordination, and

other performance-related attributes.

• Recreational exercisers may use interval training

to improve their fitness, but performance training

is safest for individuals who are already highly

fit.

Committing to Physical Fitness

• The first step in starting a physical fitness

program is to identify your goals.

• Then you should consider the obstacles that

might get in the way of achieving those goals.

• Once you consider these factors, you are ready

to create your individual exercise program.

Incorporating Fitness into Your Life

• Choose activities that are appropriate for you,

that you like doing, and that are convenient.

• Choose activities that are suitable for your

current fitness level. Start slowly, and then

challenge yourself as your physical fitness

improves.

• Try to make exercise a part of your routine by

incorporating it into something you already do,

such as getting to class or work.

Identifying Your Physical Fitness Goals

• Do you want to be more physically active and more physically fit?

• Are you hoping to improve your health and reduce your risk of chronic disease?

• Are you hoping to become better at sports?

• Do you want to feel better about your body?

• Do you want to manage stress better?

Creating Your Own Fitness Program:

The FITT Principle

• FREQUENCY – the number of times you

engage in the activity per week

• INTENSITY – how hard your workout must be to

achieve the desired results

• TIME – how many minutes or repetitions of an

exercise are required to attain the desired

fitness level

• TYPE – what kind of exercise should be done

The FITT Principle Applied to

Cardiorespiratory Fitness, Muscular

Strength and Endurance, and Flexibility

The FITT Principle for Cardiorespiratory

Fitness

• To improve cardiovascular fitness, you must exercise vigorously 3 to 5 days a week.

• Intensity can be determined by target heart rate, perceived exertion rate, or the talk test. Intensity should be between 64 and 95 percent of your maximum heart rate.

• Exercise should last at least 20 minutes for vigorous activity and 30 minutes for moderate activity.

• The type of exercise can include any sort of rhythmic, continuous, or vigorous physical activity that improves cardiorespiratory fitness.

Target Heart Rate Ranges

Taking a Pulse

The FITT Principle for Muscular Strength

and Endurance

• Performing eight to ten exercises that train major muscle groups 2 to 3 days each week is recommended.

• Intensity is determined by resistance loads that are greater than 60 percent of 1 repetition maximum (1 RM), and endurance requires using loads less than 60 percent.

• Time is based on the number of sets and repetitions within a set.

• Type can involve using your own body weight or devices that provide a fixed, variable, or accommodating load or resistance.

The FITT Principle for Flexibility

• Flexibility exercises should be performed 2 to 3 days

each week at a minimum.

• Intensity requires that the stretch is held without

movement to the point of mild tension.

• Stretches should be held for 10 to 30 seconds and

repeated two to four times in close succession.

• The safest types of exercises for improving flexibility

involve static stretching.

Stretching Exercises to Improve Flexibility

Implementing Your Fitness Program:

Develop a Progressive Plan

• As fitness improves, adjustments must be made

to the frequency, intensity, time, and type of

exercise.

• In addition, reevaluate your overall fitness goals

and action plan monthly.

• Do not put your greatest effort into getting

started and then allow your effort to dwindle

once you are in the action phase.

Design Your Exercise Session

• A warm-up generally involves large body movements followed by light stretching of the muscle groups to be used. It usually lasts about 5 to 15 minutes.

• Cardiorespiratory and/or resistance training is the next stage of your workout. This stage should last 20 to 30 minutes.

• A cool-down generally includes 5 to 10 minutes of moderate- to low-intensity movement followed by 10 minutes of stretching exercises.

Explore Fitness Activities

• Yoga, tai chi, and Pilates have the potential to

improve muscular strength and endurance,

particularly to core strength, flexibility, balance,

coordination, and agility.

• Some people view these activities as strongly

connected to the development of their spiritual

health.

Your core muscles are

essential for supporting your

spine in everything you do—

from standing to sitting; from

dancing to playing basketball.

Why Is Core Strength Training Important?

Yoga

• Yoga focuses attention on controlled breathing

as well as physical exercises; it also

incorporates a complex array of static stretching

exercises.

• Some forms are more meditative; other forms

are more athletic.

• Hot yoga, or Bikram yoga, is performed in rooms

heated to 105 degrees.

Tai Chi

• Tai chi combines stretching, balance, muscular

endurance, coordination, and meditation.

• It is based on Qigong, a Taoist philosophy

dedicated to spiritual growth and good health.

• Tai chi is a series of positions called forms,

which are performed continuously.

Tai chi and other styles of exercise that

strengthen core body muscles can also

enhance flexibility and help lower stress

levels.

Tai Chi

Pilates

• Pilates was developed in 1926 by Joseph

Pilates. This exercise form combines stretching

with movement against resistance, frequently

aided by tension springs or heavy rubber bands.

• It improves flexibility, coordination, core strength,

muscle tone, and economy of motion.

Taking in Proper Nutrition for Exercise

• Eat enough carbohydrates and consume larger

meals at least 3 to 4 hours before you begin

exercising.

• Follow the recommendations in the MyPlate

Plan for best results.

• Staying hydrated is also crucial for active

individuals in order to maintain a healthy, fully

functional body.

The American College of Sports Medicine

and the National Athletic Trainers'

Association recommend consuming

14 to 22 ounces of fluid several hours

prior to exercise and about 6 to 12 ounces

per 15 to 20 minutes during—assuming

you are sweating.

How Much Do I Need to Drink?

Preventing and Treating Common Exercise

Injuries

• Traumatic injuries occur suddenly, are violent,

and typically occur by accident. They include

broken bones, torn ligaments and muscles,

contusions, and lacerations.

• Some are unavoidable, like spraining an ankle,

while others can be prevented through proper

training, appropriate equipment and clothing, as

well as common sense.

Common Overuse Injuries

• Plantar fasciitis

• Shin splints

• Runner's knee

Preventing Injuries

• Choose appropriate footwear.

• Use appropriate protective equipment.

• Be aware of the dangers

of exercising in hot or

humid weather: heat

cramps, heat exhaustion,

and heatstroke.

• Cold or windy weather

can lead to hypothermia,

which can be fatal.

Treatment of Fitness-Related Injuries

• RICE stands for

– Rest

– Ice

– Compression

– Elevation

Assessing Yourself–A Personal Inventory

• Go online to the Live It! section of www.pearsonhighered.com/donatelle to take the "How Physically Fit Are You?" assessment.

• Rate your personal fitness level using the numbers 1, 2, 4, and 5, where 1 represents being unfit and 5 represents being very fit.

• If you are unfit, rate your motivational level for becoming fit, using the same scale, where 1 is not motivated and 5 represents being ready to start.

• If you are very fit, rate your ability to complete a triathlon, where 1 is being unable to complete it and 5 represents completion.