Transcript hales_ith15e_powerpoint_lectures_chapter08

Chapter
8
The Joy of Fitness
Elizabeth Lytle, MPH, BSN, RN
Los Altos School District
Chapter 8—Learn About Physical Fitness
Five health-related components of physical
fitness
Benefits of physical activity
Physical Activity Guidelines for Americans
Principles of exercise
Performance-enhancing drugs
Measuring body composition
Health-related Components Of Fitness
Cardiorespiratory
Muscular
Strength
Body
Composition
Physical
Fitness
Flexibility
Muscular
Endurance
Health Benefits Of Physical Fitness
Cardio-respiratory
Effective pumping of blood through body
Muscular strength and endurance
Prevent back and leg aches, improved posture,
enhanced athletic performance
Flexibility
Maintains range of motion
Body Composition
Decreased body fat
Fitness And The Dimensions Of Health
Physical
• Reduces risk of disease
• Increases energy and stamina
Emotional
• Lowers tension, anxiety and stress
• Improves mood, lifts depression, promotes positive self image
Social
• Meet new people
Intellectual
• Greater alertness, concentration and creativity
Occupational
• Miss fewer work days and are more productive
Spiritual and Environmental
• Appreciation for mind-body connection
• Deeper appreciation of physical world
Four Dimensions of Progressive Overload
F
Aerobic activity most days
Frequency Strength training 2-3 days per
week
I
Intensity
Need to reach a level above
‘normal’ in all types of exercise
T
Time
30 minutes daily at minimum
T
Type
Vary type of exercise
Use It Or Lose It
If you stop exercising, you can lose as
much as 50% of your fitness
improvements within 2 months
If you are too busy to maintain your
routine, keep intensity of work-outs
constant and decrease the time
Monitor Exercise Intensity With Heart Rate
How
1. Use middle finger and forefinger
2. Feel pulse in your neck
3. Count for ten seconds and
multiply by six or count for 30
seconds and multiply by 2
Practice while sitting or lying down
Monitor Exercise Intensity With Heart Rate
When
1. While resting
2. During exercise
3. Three minutes after heavy exercise
Your heart rate should return to resting
level quickly after exercise
Interpret
Maximum HR = 220 — age
HR
Exercise in your target range:
55-65% of your maximum HR
Monitor Intensity With Exertion Scale
Monitor Intensity With ‘Talk Test’
Try to talk during exercise
• If you can’t speak, you’re beyond your
aerobic zone
Try to sing during exercise
• If you can sing ‘Row Row Row Your
Boat’, but have to take breath every
other word, you are within aerobic zone
Creating An Aerobic Workout Plan
Incorporate Three Stages
1 Warm-up
Warm-up, stretching and
balance exercises
2 Aerobic Activity 30- 60 minutes
3 Cool Down
5-10 minutes
Aerobic activities:
• Walk or run • Cycle
• Step training • Swim or Row
• Aerobic dance
• Kick-boxing
Building Muscular Fitness
Best way to reduce body fat:
Add muscle-strengthening
exercise to workouts
Muscles develop when they are
overloaded, so be sure to work your
muscles to fatigue
Creating A Muscular Fitness Plan
Components
Repetitions Single performance of exercise
Sets
Number of reps of the same exercise
Recovery
48 to 96 hours
Details
Allow breathing to return to normal between sets
Use multiple sets per exercise
Incorporate all primary muscle groups
Muscle Dysmorphia
Primarily affects male body builders
Rigid maintenance of workout and
diet regimen
Avoiding situations that involve
bodily exposure
Features Preoccupation with body that
interferes with daily life
Continued use of diet and
substances despite potential for
harm
Performance-Enhancing Substances
Steroids
‘Andro’
Creatine
GBL
Growth
Hormone
Ergogenic
Aids
Effects Of Anabolic Steroids
Women
Men
Breast Development
Baldness
Shrinking
Testes
Reduced
Sperm
Count
Infertility
Acne
Deep Voice
Menstrual
Cycle
Changes
Facial
Hair
CHANGES
ARE
PERMANENT
Anabolic Steroids Are Dangerous
Aggression Delusions Paranoid
jealousy Homicidal episodes
Wild mood swings Impaired
judgment Extreme irritability
Warnings About Performance-Enhancers
‘Andro’
Androstenedione
Creatine
GBL
Gamma
butyrolactone
• Controlled Substance – Illegal
• Doesn’t build muscle or increase
testosterone
May cause dehydration, heat-related
illness, electrolyte imbalances,
reduced blood volume
• Unapproved drug
• Associated with death, becoming
comatose and unconscious
Warnings About Performance-Enhancers
Ergogenic
Aids
• Caffeine—may cause jitteriness
• Baking Soda—explosive diarrhea,
abdominal cramps, bloating, nausea
• Glycerol—hyperhydration
Human
Growth
Hormone
Increases lean body mass, but does
not affect aerobic endurance or
exercise capacity
Flexibility Training
• Prevention of injury
• Relief of muscle strain
Benefits • Relaxation
• Relief of exercise soreness
• Improved posture
Types
Passive
Active
Ballistic
Active Stretch Has Low Risk Of Injury
Active
Stretching by contracting the
opposing muscle
Gravity, partner or weight acts as
Passive
resistance through stretch
Ballistic
Rapid bouncing movements
Danger in stretching too far, tearing
ligaments and tendons
Mind-Body Approaches To Fitness
Helps reduce stress, enhance health and wellness
and improve physical fitness, including balance
T’ai Chi
Improve flexibility
Gently work muscles
Improve ‘qi’ flow
Concentration
Improve mental health
Mind-Body Approaches To Fitness
Yoga
Pilates
Protect joints
Enhance circulation
Lower
• blood pressure
• stress
• blood sugar
• pain
Strengthen bones
Enhance circulation
Improve flexibility
Improve joint mobility
Strengthen core
• pelvic stability
• abdominal
control
Body conditioning
Injury rehabilitation
Methods For Determining Body Composition
Body-Mass
Index
Overweight = 25 or higher
Obese = 30 or higher
Central obesity =
Waist
Circumference
Woman: waist 35+ inches
Man: waist 40+ inches
Methods For Determining Body Composition
Waist-to-Hip
Ratio
Waist circumference
= WHR
Hip circumference
Woman 0.80+ = at risk
Man 0.90+ = at risk
Ideal Range
Body-fat
Measurements
Woman: 16 to 35 percent
Man: 7 to 25 percent
Did You Know?
Athletes generally do not need more
protein
Most active people need the same
basic nutrients as everyone else
Guidelines For Nutrition And Exercise
Diet
Fluids
• Complex carbohydrates are
important
• Fat is needed to replenish
intramuscular fat stores
• Drink water before, during and
after exercise
• Drink fluid with carbohydrates and
electrolytes for exercise lasting 1
hour or more
Temperature Effects During Exercise
Heat
Cramps
Due to loss of electrolytes during
sweating
Heavy sweating
Paleness
Heat
Muscle cramps
Exhaustion
Tiredness
Weakness
Dizziness
Nausea
Vomiting
Fast, shallow
breathing
Temperature Effects During Exercise
Heat
Medical Emergency
Body temperature rises to 106° F
in 10-15 minutes
Heat
Stroke
Symptoms
• Red, hot, dry skin
• Rapid, strong pulse
• Throbbing headache
• Dizziness, nausea
• Confusion or unconsciousness
Temperature Effects During Exercise
Cold
Seek medical treatment
Frostbite
Keep area warm and dry –
tissues are frozen
Medical emergency Temperature below 95° F
Hypothermia Keep person warm and dry,
administer warm liquids if
conscious