Transcript lecture 10,Exercise for Health and Fitness

Dr. Afaf A Shaheen
Lecture 10
RHS 322
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The Ability of the body to adapt to the
demands of physical effort in relation to
both general health and specific
activities.
Five components of fitness:
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Cardiorespiratory endurance:
Muscular Strength
Muscular endurance
Flexibility
Body composition
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Cardiorespiratory
Endurance-ability of
heart and lungs to
deliver oxygen to
working muscles for
sustained activity
Muscular Strengthamount of force a
muscle can produce
with a single maximum
effort
Muscular Enduranceability of muscle to sustain
a given level of muscle
tension
Flexibility- ability to move
joints through their full
range of motion
Body Compositionamount of lean body tissue
vs. body fat
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Increases energy levels
Boosts the immune system and helps to
prevent many diseases.
Improves Cardiorespiratory function and
reduces chances of CV diseases.
Metabolism.
Improved Body Composition.
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Reduction of Hypokinetic diseases
Improves blood fat levels - improves HDL’s
Improves blood pressure
Cardiorespiratory endurance
Reduction of certain cancers
Osteoporosis
Diabetes (Type II)
Improved psychological and Emotional
Wellness
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220 - Age = Maximum Heart Rate
◦ MHR X 60% = target heart rate range
◦ MHR X 80% = target heart rate range
Type of Activity - walking, jogging,
swimming, biking
Frequency - 3-5 days
Intensity - 60-80%
Duration - 20-60 minutes
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80-90% MHR- to improve performance. No
medical problems
70-80% MHR exercise regularly on a weekly
schedule. No medical problems
60-70% MHR beginning an exercise
program. No medical problems
<60% previously sedentary, unfit,
rehabilitating after injury,or medical
problem
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Medical Clearance
Pick something you Like!!!
Basic Principles of physical training
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overload principle
frequency
Intensity
duration
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Medical Clearance
Pick something you Like!!!
Cardiorespiratory endurance exercises
◦ 3-5 days/week
◦ 20-60 minutes
◦ target heart rate
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Flexibility exercises
◦ 3-5 days/week
◦ hold each stretch for 15-30 seconds
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Muscular strength and endurance
exercises
◦ 2-4 days/week
◦ do resistive exercises to increase strength
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Exercises to develop skills required in the
sports or activities you have chosen
Each workout should include a period of
warm-up and cool-down
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FITNESS = FUN = HEALTHY LIFESTYLE
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Set Goals
Select Activities
Make a Commitment
Begin and Maintain your Program
Record and Assess your Progress
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Best program = Health and Fun.
To Improve health activity should be
performed regularly.
Current level should determine starting point
and how to increase physical activity.
Men over 40 and Women over 50.
Cardiorespiratory endurance exercises should
stress large muscle groups.
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Duration.
Warm-up and Cool down.
Muscular Strength.
Muscular Endurance.
◦ Common exercises - push-ups or sit-ups 3-5
times a week.
◦ Increasing muscle strength requires doing
resistive exercise, which is exerting force against
machines,or own body weight.
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Two Types of Muscular Contractions
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Equipment
Complete weight training program
In order to improve fitness
Both men and women can increase strength
through resistive training
◦ Men typically are stronger b/c of larger muscle
mass
◦ Women tend to develop more defined muscles
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CAUTION about Supplements
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Necessary to maintain full R.O.M.
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Complete flexibility workout should have .
◦ Static stretching NOT BOUNCING.
◦ Active stretching involves stretching a muscle by
contraction of the opposing muscle.
◦ Passive stretching involves an outside force.
◦ 3-5 repetitions with a count of 10-30 seconds
each.
◦ Rest for 30-60 seconds between repetitions
◦ Should last around 20-30 minutes.
◦ At least 2-4 times a week.
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Cardiorespiratory Endurance
Muscular Strength and Endurance
Flexibility
Skill Training - incorporating exercise into an
physical activity or sport which is enjoyed
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Select the best equipment you can afford.
Maintain a well-balanced diet and
adequate water/fluids.
Manage your fitness program so that it
becomes an integral part of your day.
Consistency: The Key to Improvement
Assess your own approximate level of
Cardiovascular endurance by checking
your time for the 1.5 mile run/walk.
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Care for injuries that may occur.
◦ R.I.C.E.
Staying in condition
Warm-up and Cool down
Use proper body mechanics
Not exercising when ill
Use proper equipment
Not returning to normal exercise programs
until injury has healed
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