Transcript An Invitation to Health Chapter 3 Personal Stress Management

An Invitation to Health
Chapter 4
The Joy of Fitness
Dr. Lana Zinger
©2004 Wadsworth Publishing Co.
What Is Physical Fitness?
Definition
The ability to respond to routine physical demands while retaining
enough reserve energy to cope with a sudden challenge.
Health-Related Components of
Physical Fitness
Aerobic and Cardiorespiratory Endurance
Muscular
Flexibility
Body
Composition
Muscular Strength and Endurance
Defining the Health-Related
Components of Physical Fitness
Aerobic or
Cardiorespiratory
Endurance
The ability of the body to sustain prolonged rhythmic activity.
Muscular
Strength
The force within muscles; it is measured by the absolute
maximum weight that we can lift, push, or press in one effort.
Muscular
Endurance
The ability to perform repeated muscular effort; it is
measured by counting how many times you lift,
push, press a given weight.
Flexibility
Body Composition
The range of motion around specific joints.
The relative amounts of fat and lean tissue
(bone, muscle, organs, water) in the body.
The Inactivity Epidemic
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1 in 4 Americans reports no
physical activity at all.
City-dwellers are more active
than country folks.
Men, people with higher
education levels, and highincome earners work out
more often.
Mexican Americans, AfricanAmerican and Hispanic men
and women exercise less than
their white counterparts.
Campus Couch Potatoes
Why College Students
Exercise – or Don’t
Top Exercise Benefits
1.
2.
3.
4.
5.
Exercise increases my level
of physical fitness.
Exercise improves the way
my body looks.
My muscle tone is improved
with exercise.
Exercise gives me a sense of
personal accomplishment.
Exercise increases my
muscle strength.
Top Exercise Barriers
1.
2.
3.
4.
5.
Exercise tires me.
Exercise is hard work for
me.
I am fatigued by exercise.
Exercising takes too much
time.
My family members do not
encourage me to exercise.
Sedentary Death Syndrome
(SeDS)
Definition
Term used to describe deaths that are attributed
to a lack of regular physical activity.
Are You Ready to Become More Active?
Pre-contemplation Not active and not thinking
about being active.
Contemplation
Not active, but thinking about
becoming active.
Preparation
Action and
Maintenance
Active, but not at recommended
levels.
Active at recommended levels
for less than 6 months.
The Benefits of Exercise
The Benefits of Exercise
Longer life.
Protection against heart disease and certain cancers.
Better bones.
Enhanced immunity.
Brighter mood.
Better mental health.
Lower weight.
A more active old age.
Motivating to Move
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Use the buddy system.
Sign-up for a fitness class.
Find a fun workout.
Use humor.
Build activity into your day.
Do double-duty.
Guidelines for Physical Fitness: The FITT Principle
Cardiorespiratory
Strength
Flexibility
3-5 days/week
2-3 days/week
2-3 days/week
60-85% max heart
rate
Progressive
overloading
Enough to
develop and
maintain a full
range of motion.
Time
20-60 minutes
8-12 repetitions of
8-10 exercises
4 reps of 10-30
seconds per
muscle group
Type of
Aerobic activity
Resistance activity
Stretching activity
Frequency
Intensity
Activity
How Much Exercise is Enough?

American College of Sports Medicine, the United
States Surgeon General, and Health Canada’s
Physical Activity Guide to Healthy Active Living.
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Minimum of 30-60 minutes of moderate activity most days
of the week to reduce the risk of cardiovascular disease.
National Academy of Sciences
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60 minutes of moderate exercise every day in order to
maintain a healthy weight and gain additional health benefits.
Types of Exercise
Aerobic Exercise
Anaerobic Exercise
“with oxygen”
High-intensity activity that does
not require oxygen to
produce the desired energy
to carry out the activity.
 Examples:
 Brisk walking, running,
swimming, and cycling
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 Two Types:
 High-impact aerobics
 Low-impact aerobics
Examples:
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Sprinting, weight lifting
Are You Working Hard Enough?
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Resting Heart Rate
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The quicker your heart recovers after exercise, the
better your condition.
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Target Heart Rate
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To improve aerobic endurance and strengthen your
heart = 70-80% max heart rate
Maximum Heart Rate
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60-85% of your maximum heart rate
For weight loss = 60-70% of max heart rate
220 – your age
Rate of Perceived Exertion (RPE)
Calculating
Target Heart Zone
Using The
Karvonen Formula
Target Heart Rates for Ages
and Various Activities
Borg Scale for Rating of
Perceived Exertion (RPE)
Phases of an Exercise Session
Workout
Session
Warm-Up
Cool-Down
Phases of an Exercise Program
Beginning (4-6 weeks)
Progression (16-20 weeks)
Maintenance (lifelong)
Aerobic Exercise Options
Walking
Jogging and Running
Swimming
Cycling
Spinning
Skipping Rope
Aerobic Dancing
Step Training or Bench Activities
Stair-Climbing
Inline Skating
Tennis
Benefits of Strength Training on the Body
Isometric
Types of
Muscular
Contractions
Isokinetic
Isotonic
Major Muscle
Groups of the Body
Primary Muscle Groups
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Deltoids (shoulders)
Pectorals (chest)
Triceps and Biceps (back and
front of upper arm)
Quadriceps and Hamstrings
(front and back of thighs)
Gluteus maximus (buttocks)
Trapezius and Rhomboids
(back)
Abdomen
Working With Weights
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Repetitions
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Sets
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The single performance of an exercise.
A set number of repetitions of the same movement.
Always train your entire body, starting with the larger
muscle groups.
Maintain proper breathing (i.e. don’t hold your breath).
Allow no less than 48 hours, but no more than 96
hours between training sessions.
Aim for two to three 30-minute workouts a week.
Free weights and strength training machines both offer
benefits and drawbacks.
Performance Boosting Drugs
Androstenodione
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Description
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Claims
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A testosterone precursor normally produced by the adrenal glands and
gonads.
Improves testosterone concentration, increases muscular strength and
mass, helps reduce body fat, enhances mood, and improves sexual
performance.
Risks
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Breast enlargement, increased risk of cardiovascular disease and
pancreatic cancer in men, acne, male pattern baldness, and a decrease in
“good” (HDL) cholesterol.
In women, high testosterone levels can cause increased body hair,
deepening of the voice, and other male characteristics.
Performance Boosting Drugs
Anabolic Steroids
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Description
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Claims
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A synthetic derivative of the male hormone testosterone that promotes
the growth of the skeletal muscle and increase lean body mass.
Enhances performance and improves physical appearance.
Reported to increase lean muscle mass, strength, and the ability to train
longer and harder.
Risks
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Liver tumors, jaundice, fluid retention, high blood pressure, severe acne,
aggression and other psychiatric side effects.
Men: Shrinking testicles, reduced sperm count, infertility, baldness, and
development of breasts.
Women: growth of facial hair, changes in or cessation of the menstrual
cycle, enlargement of the clitoris, and deepened voice.
Performance Boosting Drugs
Creatine
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Description
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Claims
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Amino acid made by the body and stored predominantly in
skeletal muscle. Creatine serves as a reservoir to replenish
adenosine triphosphate (ATP), a substance involved in energy
production.
Creatine supplements increase muscle stores of the
compound, which theoretically allows athletes to work out
harder and longer.
Risks
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Water retention, weight gain, muscle cramping, diarrhea,
dehydration, electrolyte imbalances, and kidney dysfunction.
No benefit for lower-intensity, longer-duration exercises.
Other Popular Performance Boosting Drugs
Caffeine
Baking Soda
Gamma Butyrolactone (GBL)
Glycerol
Benefits of Flexibility Training
Types of Stretching
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Static Stretching
Passive Stretching
Active Stretching
Ballistic Stretching
Typical Body Composition of
an Adult Man and Women
Body Composition Assessment
Body Mass
Index
Bioelectrical
Impedance
Waist Size
Waist-to-Hip Skinfold Fat
Ratio
Measurement
Hydrostatic Dual X-ray
The Bod Pod
Weighing Absorptiometry
Body Mass Index
Definition
An index of a person’s weight in relation to height
 Body composition not considered!
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2
BMI = weight (lb) / [height (in)] x 705
Example
2
BMI = 170 lb / [72”] x 705 = 23
Body Mass Index (BMI)
Nutrition for an Active Life
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Timing of meals
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Fluids
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You can exercise 3-4 hours after a large meal.
You can exercise 1-2 hours after a small meal.
Consume at least 2 cups of fluid 2 hours before exercising
and again 15-20 minutes before exercise.
If the climate is hot and humid, consume 4-6 ounces of
water or sports drink every 15 minutes.
After exercise consume at least 2 cups per pound of body
weight lost during the activity.
Energy Bars, and Sport and Protein Drinks
RICES Concept for
Treatment of Injury
R
Rest
I
Ice application
C
Compression
E
Elevation
S
Support and stabilization
Preparing for the Weather
Hot, Humid Weather
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Workout in the cooler
parts of the day.
Wear light, porous
clothing.
Slow down and shorten
your exercise session.
Drink 12-20 ounces of
fluid 15-30 minutes
before exercise and 6-8
ounces every 15 minutes
during exercise.
Cold Weather
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Dress in layers.
Protect exposed areas.
Cover your mouth with a
mask or scarf on very
cold days.
Wear special cold
weather clothing.
Don’t forget to drink
plenty of fluids.