Transcript Physical Activity

Chapter Seven
Fitness:
Physical Activity for Life
(c) 2007 McGraw-Hill Higher Education. All rights reserved.
Fitness Terms
• Physical Activity: activity that requires any
type of movement
• Exercise: structured planned physical
activity, often used to improve fitness levels
• Physical Fitness: ability of the body to
respond to the physical demands placed
upon it
• Skill related Fitness: ability to perform
specific sport skills
• Health related Fitness: ability to perform
daily living activities with vigor
(c) 2007 McGraw-Hill Higher Education. All rights reserved.
Benefits of Exercise
• People who are active are healthier
than those who are do not exercise
• Benefits from the participation in
exercise include:
• Physical benefits of improved functioning of
body systems
• Cognitive benefits of processing information
more quickly
• Psychological and emotional benefits by
reducing stress levels and influencing mood
• Spiritual benefits by connecting with yourself
and with others
(c) 2007 McGraw-Hill Higher Education. All rights reserved.
1996 Surgeon General’s Physical
Activity and Health Report
• The report had the following major conclusions:
• People can improve their health by becoming moderately active
on a regular basis
• Physical activity doesn’t need to be strenuous to confer benefits
• Greater health benefits can be achieved by increasing the
amount of activity
• The report established two kinds of exercise
guidelines:
• Health benefits can be obtained by participating in structured or
unstructured forms of activities, 20-30 minutes in duration, 2-5
times per week
• Besides the inclusion of aerobic fitness, multiple sets of strength
training, two times per week should be implemented
(c) 2007 McGraw-Hill Higher Education. All rights reserved.
Components of Health-related Fitness
• There are five components of fitness which
help establish health benefits:
• Cardiorespiratory Fitness
• Muscular Strength
• Muscular Endurance
• Flexibility
• Body Composition
(c) 2007 McGraw-Hill Higher Education. All rights reserved.
Cardiorespiratory Fitness
• Ability of the heart and lungs to efficiently deliver
oxygen and nutrients to the body’s muscles and
cells via the bloodstream
• Benefits include:
• Improved extraction of oxygen from blood to muscles
• Improved cardiac functioning
• Decreased resting heart rate and blood pressure
• The FITT acronym provides a basis for a fitness
workout plan
•
•
•
•
Frequency: at least 3 times per week
Intensity: reaching target heart rate
Time: 15-60 minutes, 30 minutes being ideal
Type of activity: uninterrupted forms using large muscles
(c) 2007 McGraw-Hill Higher Education. All rights reserved.
Muscle Strength and Endurance
• Muscular Strength: the capacity of the muscle to
exert force against resistance
• Muscular Endurance: the capacity of the muscle
to exert force repeatedly over a period of time
• Benefits include:
•
•
•
•
•
Increased body mass
Increased bone density
Improved glucose metabolism
Improved posture and reduction of low back pain
Being able to perform your daily routines with
greater ease, allows you to look and feel better
(c) 2007 McGraw-Hill Higher Education. All rights reserved.
Types of Muscle Action
• Different types of exercise can produce different
types of muscle action
• There are 3 main types:
• Isometric Exercise
• Isotonic Exercise
• Isokinetic Exercise
• Each form of exercise is capable of improving
muscular strength or endurance
(c) 2007 McGraw-Hill Higher Education. All rights reserved.
Weight Training Principles
• To develop muscular strength, you need to
exercise at a higher intensity for a shorter duration
(higher weight/lower reps)
• To develop muscular endurance, perform more
repetitions at a lower weight (lower weight/higher reps)
• Two to three resistance training sessions a week
should be sufficient to build either strength or
muscular endurance
(c) 2007 McGraw-Hill Higher Education. All rights reserved.
Flexibility
• Ability of joints to move through the full range of
motion
• Flexibility is needed in everyday routines
• Benefits include:
• Lowers the risk of back injuries
• Maintains posture and lowers the risk of other joint
injuries
• Improves balance
• You can maintain flexibility by incorporating a
stretching program as part of your regular fitness
routine
(c) 2007 McGraw-Hill Higher Education. All rights reserved.
Types of Stretching Programs
• There are four types of stretching programs
• Passive Stretching (partner applies pressure, producing a
stretch beyond of what you could do on your own)
• Static Stretching (stretching until your feel tightness and
maintain this hold for 30-60 seconds)
• Ballistic Stretching (stretching the muscle by bouncing
rapidly to contract the muscle spindles and initiate a stretch
reflex)
• Proprioceptive neuromuscular facilitation (partner
technique involves contracting, relaxing, and stretching the
opposite muscle group to achieve greater range of motion)
(c) 2007 McGraw-Hill Higher Education. All rights reserved.
Body Composition
• The relative amounts of fat and fat-free mass in
the body
• The relative amount of body fat a person has
does have an impact upon overall health and
fitness
• Too much body fat could have the following
effects:
•
•
•
•
Heart disease
Obesity
Diabetes
Different forms of cancer
• By becoming more physically active, the reduction
of body fat can be achieved
(c) 2007 McGraw-Hill Higher Education. All rights reserved.
How Can You Improve Your Health
Through Moderate Physical Activity?
• Make your daily activities more active
• Walk for Fitness
• Incorporate the 10,000 Steps Program
• 10,000 steps is equivalent to 5 miles
• Walking 10,000 steps expends between 300-400
calories
• Using a pedometer is highly recommended
(c) 2007 McGraw-Hill Higher Education. All rights reserved.
Health and Safety Precautions
to Consider Before Exercising
• Become familiar with proper ‘warm up’ and ‘cooldown’ activities
• Recognize forms of ‘fatigue’ and when to stop
exercising
• Learn the differences between over-exertion and
over-training, all which can result in negative
feedback from exercising
• Know how to treat ‘soft tissue injuries’ by using
the acronym: R-I-C-E
• Understand The Female Athlete Triad
(c) 2007 McGraw-Hill Higher Education. All rights reserved.
Exercise for Special Populations
• Exercise for Children and Adolescents
• The Surgeon General recommends that children get
60 minutes of exercise everyday
• Exercise for Persons with Disabilities
• Immobility or inactivity may aggravate the original
disability and increase secondary health problems
• Exercise for Older Adults
• Regular supervised physical activities can improve
physical functioning and enhance the quality of life
for older adults
(c) 2007 McGraw-Hill Higher Education. All rights reserved.
Physical Activity for Life
• Several key factors help people make
physical activity a lifetime event
• Commitment to Change
• Discovering Your Fitness Personality
• Use Social and Community Support.
(c) 2007 McGraw-Hill Higher Education. All rights reserved.
Chapter Seven
Fitness:
Physical Activity for Life
(c) 2007 McGraw-Hill Higher Education. All rights reserved.