Transcript Exercise and Health

Chapter 9
Personal Fitness: Improving Your
Health Through Exercise
The Benefits of Physical
Activity
WEIGHT LOSS IN A BOTTLE
Health Express USA….
Fat Absorber
with Binditol
• (500mg/90cap.)
• The all natural Fiber
Complex with
Glucosamine absorbs
the fat you eat during
a meal while it’s still
in the digestive
system.
Most effective in…..
weight control when
used in conjunction
with
a calorie reduced diet
and exercise
program.
BODY COMPOSITION
“the stuff we are made of”
Genetic Predisposition
Body Composition
Lean Body Mass
• muscle
• Adipose tissue
• Water / Bones/
Connective
tissue/ Nerves
and other stuff
Endomorphs
• Tend to store adipose
tissue
Mesomorphs
• Tend to be muscular
Ectomorphs
• Tend to be thin
ENERGY SYSTEMS
ATP-CP
Non-Oxidative
Oxidative
Immediate
Fast
ATP/CP
Creatine
Phosphate
0 to 10s
Muscle
glucose
glycogen
Rapid
10s to 90s
Fats, CHO,
Proteins
< 2 min.
slower steady state
endurance
Energy Systems
Oxidative
System
and
Relative
Use
Non Oxidative
ATP-CP
0
5s
10s
60s
120s Long Duration
Energy Systems ???
Parasympathetic Nervous System
Sympathetic Nervous System
Slowing the Body Down…...
Speeding up the Body……….
HEALTH STYLE
?????
Physical Health
Personal Physical Characteristics
Overall Health and Physical Well Being
Body Image
Stress Management
Attitude
Exercise
Active Living
Nutrition
Lifestyle IS
Your Responsibility
Life is Long - Live Healthy
•
•
•
•
Choices to Make
Food
Activity
Stress
What You Do Today! Will Have a Profound
Effect on Your Future Health & Health
Style
•
•
•
•
•
•
•
Osteoporosis
Diabetes
Heart Disease
Stroke
Obesity
Stress
Etc., etc.,etc.
Benefits of Exercise
• risk of CHD
• hypertension
• blood lipid /
lipoprotein profile
• cardiac function
• smoking reduction
• weight management
• diabetes
• musculoskeletal
disorders
• Stress management
• Bone mineral status,
and many more
Overcoming Inactivity
•
•
•
•
•
•
•
Inertia
Movement
More Activity
Fun
Group activity
Support
Life Long
REASONS TO EXERCISE
and other considerations
• Overall Health
Benefits
• Fun
• Social
• Accomplishment
• Energy
• Self-esteem
• Body Image
• Stress Management
• Lifelong
participation
•
•
•
•
drive for thinness
drive for muscularity
obsession
only body image
concerns
• while restricting
nutrition
• perceive the need for
performance
enhancing substances
Principles of Training
•
•
•
•
Individuality
Specificity
Progressive overload
Rate of Adaptation
Plateau - Ceiling
Effect
• Rest
• Reversibility
• Balanced exercise
• Maintenance
• over-training
F.I.T.T. Aerobic Training
• Frequency - 3 to 5 times
per week
• Intensity - 55 to 85%
• of predicted heart rate
• Time - 20 to 60 minutes
per session.
• Type(mode)- walking,
running, swimming,
cycling, hiking.., etc.
THE HEART
• Size of Fist
• Pumps 5 Liters of
Blood Each Minute
• 4 Chambers
• Heart Rate (bts/minute)
• Intensity Dependent
• Resting
• Sub-maximum
• Maximum
Heart Calculations
• Stroke Volume (ml/bt)
• Cardiac Output
(SV)(HR)
• Maximum Heart Rate
• Predicted Max. Heart
Rate
• Predicted Exercise HR
• Lower (60%)
• Upper (90)
The Lungs
•
•
•
•
•
•
•
•
Anatomy of Passage Way
O2 and C02 Exchange
Lung Function Tests
Air - Approximately
Nitrogen 79%
Oxygen 21%
Carbon dioxide 0.4%
Mechanics of Breathing
F.I.T.T.
Strength and Endurance Training
Frequency Strength - 1 to 3 times per
week
Endurance - 3 to 5 times
per week
Intensity
Strength - Lift 4 to 8
repetitions
Approximately 50 to 80%
Max.
Endurance - 15 to 30
repetitions 25 to 50%
Max.
Bones
Functions:
•
•
•
•
Locomotion
Manipulation
Protection
Marrow - Red
Blood Cell
Production
• Support
Mechanism
Joints
TYPE - Target Muscle Groups
• Select appropriate
exercises for the specific
muscle groups
• Train reciprocating
muscle groups
• Balance
Time
•
•
•
•
Allow body to adapt
6 to 8 weeks
increase slowly
rest between sets or
alternate upper and
lower body
We Are, What We Are!!!
• Achieve your potential
This May Not Be Your Genetic
Inheritance
The Principles of Exercise
Apply to everyone but Individual EFFECTS
will VARY
LIMITATIONS
TO Training
Aerobic Activity
Strength + Endurance
Flexibility
Anaerobic Training
Fitness Equipment / Safety
• Buy Appropriate SHOES
• Wear Comfortable Clothing
• TOO HOT! TOO COLD!
• Run and Walk with a Friend
More fun, safer, support system
• Night Time: stay to the well
lit areas
• Seek Expert Fitness
Advice…….
Keep Your Plan Manageable,
Flexible,Varied and Fun
• Start at a level suited for you
• ask for help from an exercise
professional
• It’s OK to miss a session
• Mirrors and Scales
• Rest when you’re tired
• Plan for the rest of your life
• Eat ( Good or Bad Food)
moderation, balance and
personal taste
Getting Started
Goals
• with a specific goal in mind
design a program with a
certified exercise expert!
Type of Program:
endurance vs. Strength or a
combination
Consider ergometers:
• stair climbers, bikes,
rowers for endurance
Muscles
• Contract - All or
Nothing
• Work Reciprocally
• Adapt to Stress
• Strength, Endurance,
Posture
• Smooth - Involuntary
– blood vessels / digestive
• Skeletal - Voluntary
– biceps / triceps
• Cardiac - spontaneous
– heart
Improving Muscular Strength
and Endurance
• Muscular Strength:
The amount of force that a
muscle is capable of exerting
• One Repetition Maximum
(1RM)
• Muscular Endurance:
A muscle’s ability to exert force
repeatedly
Principles of Strength
Development
• Tension Principle:
– muscular tension
– the strength gain
– ……. Weight lifting is one
method……..
– Weight machines (pulleys &
cables), riding a bike up a
hill
– all methods work
Resistance Exercise Program
• Part of a FITNESS
Program to improve
muscular strength
and endurance
• Goal HYPERTROPHY
Muscle Action
• ISOMETRIC M.A.
• Force without
movement
•
•
•
•
•
ISOTONIC M.A.
Force with movement
Concentric M. A.
Eccentric M. A.
Best Results a
Combination…….
ISOKINETIC M.A.
• The Rate of M.A. is
predetermined
• 600 / S, 900/S, 1800 / S
• Degrees per Second
• Force does not
change the rate
• Cybex Rehabilitation
Machine - very
expensive, specialized,
• therapeutic uses
Methods of Providing Resistance
• Body Weight Resistance:
sit-ups, push -ups, pull - ups
(both concentric and eccentric
m.a.)
• Fixed Resistance:
constant absolute resistance
(barbells and dumbbells)
Biomechanics - joint angles and
applied force
Methods of Providing Resistance
• Variable Resistance:
• Nautilus
Distributes the load to to the
muscles so that at each angle
the load (weight) lifted is
altered
• Accommodation:
Resistance changes in response
to the force - speed is kept
constant
Be Kind to Your Muscles
Warm-up: Activity Readiness
• Increase body temperature, heart rate
metabolic pathways, etc.
• improves muscle performance
• specific appropriate stretching
Cardiovascular Conditioning
• Frequency/ Intensity / Type/ Time
Strength Training / Endurance Training
Progressive, specific & appropriate
Cool Down + Flexibility
Your Active Life Plan
• Are you ready to start a program?
• Health, Injuries, Attitude, reasons to exercises
• Select activities that you like to do.
• Walking, swimming, running, step class,
aerobic, skating, skiing, cycling
rowing…………etc,etc..
• Resistance Training
• Weight Training / Body as Resistance
• sit-ups, push-ups, free weights and wt.
Machines…..they all work
• Include:
• Warm-up / stretching aerobic conditioning,
strength/endurance training and flexibility
improvements
Be Realistic and Honest
with
Yourself