Transcript exercise pwrptmvhs 2015

Introduction to Exercise
Chapter 13
Leading Causes of Death
updated 2013
General Population
15 - 24 year olds
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
1. Accidents
2. Homicide
3. Suicide
4. Cancer
5. Heart disease
6. Congenital conditions
7. Stroke
8. Flu & pneumonia
9. HIV
Heart Disease
Cancer
Respiratory Illness (COPD)
Accidents
Strokes
Alzheimer’s
Diabetes
Flu/Pneumonia
Kidney Disease
Suicide
10 Best health Practices
Don’t smoke
Reduce dietary fat
Stay active
Maintain healthy body
weight
5. Prevent accidents
1.
2.
3.
4.
6. Practice safe sex
7. Get regular health
screenings
8. Get immunized
9. Take care of teeth
10. Manage stress
Benefits of Exercise
 Decreased risk of
heart disease
 Maintain healthy
weight
 Improve cholesterol
 Reduce some cancers
 Decrease body fat
 Increase muscle
 Increase metabolism
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Increase energy
Improve self esteem
Manage stress
Improve physical
fitness
 Social benefits
 Mental benefits
Main Components of Exercise
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Every exercise program should include the
following:
Body Composition
Cardiorespiratory
Muscular Endurance
Muscular Strength
Flexibility
Body Composition
Compares the weight of fat in your body to
the amount of lean tissue (muscle, bones,
organs)
Ways to measure include: calipers,
hydrostatic weighing, and BMI calculation.
BMI formula
(page 227)
 A calculation that can determine your
healthy weight range.
 BMI= (weight (lbs.)/ height (inches) X 703
 This is one way to assess BMI
 Not for everyone, does not take frame size
and muscle mass into consideration.
Muscular Strength
The amount of force
muscles apply when they
are used.
 Measured by the most
weight you can lift one
time (max)
 To get big and strong you
lift heavier weight and
fewer repetitions
 Lifting for size and strength
Muscular Endurance
The ability to use a
group of muscles over
and over without tiring.
 Lift lighter weights and
more repetitions
 Good for someone that
doesn’t want bulk and
sports that that need
sustained motions
without tiring
Flexibility
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The ability move a joint
through its entire range of
motion
Flexibility depends on
muscles, ligaments, and
tendons
Never stretch cold muscle
Static stretching - good,
holding the stretch
Ballistic - bad, bouncing.
Can cause injury from
overstretching
Cardiorespiratory
The ability of your heart
and lungs to work
efficiently during physical
activity
 Primary muscle worked is
the heart
 Important for aerobic
exercise
– Heart rate elevated for
extended period of time
 Include running, biking,
swimming
Types of Physical Activity
 Aerobic: Ongoing elevated heart rate
 Anaerobic: intense physical activity, lasting
seconds to a few minutes. Requires high
heart rate
 Isometric: muscles contract but little
movement
 Isotonic: contracting and relaxing muscles
 Isokinetic: muscle contract at constant rate
Designing a Workout Program
FITT Formula
F = Frequency – how often you will workout
I = Intensity – how hard you will workout
T = Time – how long you will workout
T = Type – kind of exercise you will do
Measuring Intensity
When working to build muscle, intensity is
determined by how much weight you lift,
how many times you lift it (repetition), and
how many sets you perform.
When performing aerobic exercise, intensity
is measured by how hard you heart is
working.
Measuring Aerobic Intensity
 Resting Heart Rate – number of times your heart
beats per minute. Normal 60 – 80
 The stronger your heart, the less it needs to beat
at rest. ALSO, when exercising, it can handle
more beats per minutes for a sustained amount of
time
 This is good. Over time, there is less wear and
tear on a strong heart.
Let’s find your resting heart rate
How do you know if you’re working
aerobically?
(THR) Target Heart Rate
 A heart rate range that should be reached during exercise
to gain cardiorespiratory benefits
 The range is 60 – 85% of one’s maximum heart rate
 Maximum heart rate is the largest number of times your
heart can beat while exercising
 Maximum heart rate = 220 – age
16 years = 204
 THR = 122 BPM – 173 BPM
Short term Goals:
 What are you trying to achieve
immediately or short term
 Be specific – run a 6 minute mile, lose
5 pounds, gain more muscle
 Have a realistic time frame
Planning a Fitness Program
Long Term Goals:
 Plan for life. Even after you’ve met your
goals, it’s important to adhere to an exercise
program for life.
 Do activities you enjoy
 Vary your activities
 Make it social
Develop your plan:
 Consider your:
- health: are there restrictions or special considerations
regarding your health?
- current fitness level: be realistic in what you can do
physically yet keep yourself challenged
- budget: what can you do for free or can you afford to pay
for a membership or classes?
- environment: what’s around you outside that can be
utilized in your workout?
How Often Should You Be
Exercising?
Recommended : A minimum of 30 minutes
of moderate aerobic activity on most days
and a minimum of strength training two days
a week.
 Brisk walking, moderate biking, yard work
 This amount will help you maintain your
weight and manage your overall health.
What if I want to make changes in
my physical health?
If you want to lose weight, get stronger, and
increase your endurance, you need to increase
your exercise intensity and your time and
frequency.
 You need to burn more calories than you eat to
lose weight
 You need to constantly challenge your physically
to improve your fitness.
 There are 3500 calories in a pound- do the math.
Fueling Your Body
 During exercise drink 8-10 ounces of water every
15 – 20 minutes
 Make sure drinking enough throughout the day
 Don’t be fooled by sports bars and drinks
– Only need after 60 minutes if INTENSE exercise
– Electrolytes after 3-5 hours of exercise
 Make sure you’re eating the right amount of
calories for your workouts