Transcript Improved body composition

Exercise for
Health and
Fitness
Chapter 13
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© 2008 McGraw-Hill Higher Education. All rights reserved.
What is Physical Fitness?
• Definition: Physical attributes that
allow the body to respond or adapt
to the demands of physical effort
• Five components of fitness:
1.
2.
3.
4.
5.
Cardiorespiratory endurance:
Muscular Strength
Muscular endurance
Flexibility
Body composition
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© 2008 McGraw-Hill Higher Education. All rights reserved.
Components of Fitness
1) Cardiorespiratory Endurance = Ability
to perform prolonged, large muscle,
dynamic exercise at moderate to high
levels of intensity
– Depends on
• Ability of lungs to deliver oxygen to
bloodstream
• Hearts capacity to pump blood
• Ability of NS and blood vessels to regulate
blood flow
• Muscles capacity to generate power
• Body’s ability to use oxygen and
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metabolize fuels
© 2008 McGraw-Hill Higher Education. All rights reserved.
Components of Fitness
2) Muscular Strength - amount of force a
muscle can produce with a single
maximum effort
Powerful muscles :
– Keep the skeleton aligned
– Prevent back and leg pain
– Maintain good posture
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Components of Fitness
3) Muscular Endurance - ability of
muscle to sustain a given level of
muscle tension and to resist fatigue
Muscular Endurance is important for:
– Injury prevention
– Good posture
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Components of Fitness
4) Flexibility - ability to move joints
through their full range of motion
Flexibility helps:
– Slow the stiffening of joints with age
– Keep normal range of motion
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Components of Fitness
5) Body Composition amount of lean body
tissue vs. body fat
-Body Composition is
important for:
-Disease prevention
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Benefits of Exercise
• Improved Cardiorespiratory
function
– Improves function of heart and CV
system to transport O2
– Prevents stiffening of arteries &
plaque buildup
– Improves sexual function
• Efficient metabolism
– Increased ability to burn nutrients for
energy
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© 2008 McGraw-Hill Higher Education. All rights reserved.
Benefits of Exercise
• Improved body composition
– Increases daily caloric expenditure
– Raises metabolic rate
– Strength training increases muscle mass
= higher metabolic rate
• Disease Prevention & Management
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Benefits of Exercise
• Improved Psychological and
Emotional Wellness
– Reduces stress, anxiety & depression
– Improved self-image
– Learning and memory
– Enjoyment
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Short Term
Increased HR and stroke
volume
Long Term
Lower resting HR; Risk of
heart disease reduced
Increased ability to extract
oxygen from air; reduced risk
of colds and upper respiratory
tract infections
Increased energy
production in muscles
Increased oxygen
consumption and blood
flow to muscles and heart
Increased density and
breaking strength of bones,
ligaments and tendons;
decreased risk of
osteoporosis
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Designing Your Exercise Program
• Basic principles of Physical Training:
– Specificity
– Your body adapts to demands of
exercise by improving its function =
Overload
• Amount needed determined by
Four Dimensions:
– Frequency
– Intensity
– Time
– Type
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Designing Your Exercise Program
– Reversibility- The body adjusts to lower
levels of physical activity
– Individual differences
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Cardiorespiratory Endurance Exercises
• Frequency - 3-5 days
• Intensity
– Maximal oxygen consumption = represents
the maximum ability of the cells to use
oxygen
– Target heart rate range = range in which you
exercise to obtain cardiorespiratory benefits
• Duration - 20-60 minutes
• Activity Type - Using large muscle groups
• Important to warm-up and cool-down
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Developing Muscular Strength and
Endurance
• Muscular Strength and Endurance
can be obtained by resistance
exercise
• Frequency – 2 days/wk.
(nonconsecutive)
• Intensity – 8-12 repetitions
– Light weight, many repetitions build
endurance
– Heavy weight, few repetitions build
strength
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Flexibility Exercises
• Proper stretching technique
– Statically
– Ballistic (bouncing) is dangerous
– Active – muscle is stretched under a
person’s own power
– Passive –an outside force
• Frequency – 2-3 days/wk.
• Intensity –stretch until point of
tightness, hold and release
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© 2008 McGraw-Hill Higher Education. All rights reserved.