Transcript Muscular Endurance

Exercise
Chapter Thirteen
Chapter 13
EXERCISE FOR HEALTH AND FITNESS
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Exercise
Chapter Thirteen
FIGURE 13.1 CURRENT LEVELS OF PHYSICAL
ACTIVITY AMONG AMERICAN ADULTS
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Exercise
Chapter Thirteen
WHAT IS PHYSICAL FITNESS?
The body’s ability to respond or adapt
to the demands and stress of physical
effort
 Five components of fitness:

 Cardiorespiratory
endurance:
 Muscular Strength
 Muscular endurance
 Flexibility
 Body composition
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Exercise
Chapter Thirteen
COMPONENTS OF FITNESS

Cardiorespiratory Endurance -ability of heart and lungs to deliver oxygen
to working muscles for sustained activity

Muscular Strength - amount of force a muscle can produce with a single
maximum effort

Muscular Endurance - ability of muscle to sustain a given level of muscle
tension

Flexibility - ability to move joints through their full range of motion

Body Composition - amount of lean body tissue vs. body fat
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Exercise
Chapter Thirteen
SKILL-RELATED COMPONENTS OF FITNESS

The ability to perform a particular sport or activity
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Speed – the ability to perform a movement in a short period
of time
Power – the ability to exert force rapidly, based on a
combination of strength and speed
Agility – the ability to change the body’s position quickly and
accurately
Balance – the ability to maintain equilibrium while either
moving or stationary
Coordination – the ability to perform motor tasks accurately
and smoothly using body movements and the senses
Reaction time – the ability to respond quickly to a stimulus
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Exercise
Chapter Thirteen
PHYSICAL ACTIVITY ON A CONTINUUM

Is any body movement carried out by the skeletal
muscles and requiring energy.
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Arranged on a continuum based on the amount of energy
they require
Exercise – a subset of physical activity planned,
structured, repetitive movement of the body…..
Increasing physical activity to improve health and
wellness


1996 - U.S. Surgeon General’s “Physical Activity and Health”
2007 - ACSM and AHA joint publication “Physical Activity
and Public Health: Updated Recommendations for Adults”.
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Exercise
Chapter Thirteen
FIGURE 13.2 EXAMPLES OF MODERATE
AMOUNTS OF PHYSICAL ACTIVITY
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Exercise
Chapter Thirteen
PHYSICAL ACTIVITY AND EXERCISE FOR HEALTH
AND FITNESS
 The Centers for Disease Control and Prevention
(CDC) recent statistics about American adults.
 About
48% participate in some leisure-time physical
activity, including 50% of men and 47% women.
 Between 2001 and 2005, physical activity levels
increased slightly among all age and ethnic groups,
with the exception of Hispanic males.
 Education is an important factor.. 54% of college
graduates do some type of physical activity
compared to 37% of high school dropouts.
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Exercise
Chapter Thirteen
HOW MUCH PHYSICAL ACTIVITY IS ENOUGH?
The amount of activity needed depends on an
individual’s health status and goals.
 Moderate intensity versus high-intensity
exercise
 Continuous versus intermittent exercise

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Exercise
Chapter Thirteen
BENEFITS OF EXERCISE
Improved cardiorespiratory function
 More efficient metabolism
 Improved body composition

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Exercise
Chapter Thirteen
FIGURE 13-3 INTERMEDIATE AND LONG-TERM
EFFECTS OF REGULAR EXERCISE.
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Exercise
Chapter Thirteen
DISEASE PREVENTION AND MANAGEMENT

Cardiovascular Disease

Metabolic Syndrome
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Prevention
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Insulin resistance
High blood pressure
Abnormal blood fats
Abdominal fat deposits
Type 2 diabetes
Blood clotting abnormalities
Blood vessel inflammation
Improves blood fat levels - improves HDL’s
Improves blood pressure
Hypertension
Coronary heart disease
Stroke
Cancer
Osteoporosis
Type II Diabetes
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Exercise
Chapter Thirteen
IMPROVED PSYCHOLOGICAL AND EMOTIONAL
WELLNESS
Reduced stress
 Reduced anxiety and depression
 Improved self-image
 Learning and memory
 Enjoyment

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Exercise
Chapter Thirteen
DISEASE PREVENTION AND MANAGEMENT
Improved immune function
 Prevention of injures and low-back pain
 Improved wellness for life

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Exercise
Chapter Thirteen
FIGURE 13.5 PHYSICAL ACTIVITY PYRAMID
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FIRST STEPS
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Medical Clearance
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Men over 40 and women over 50
Basic Principles of physical Training
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Specificity
Progressive overload
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Frequency
Intensity
Time
Type
Reversibility
Individual differences
Selecting Acitivities
Chapter Thirteen
Exercise
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Exercise
Chapter Thirteen
CARDIORESPIRATORY ENDURANCE EXERCISES
Frequency - 3-5 days
 Intensity - 60-80%
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Maximal oxygen consumption (VO2max)
Target heart rate range
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Refer to Take Charge: Determining Your Target Heart Rate Range
Duration - 20-60 minutes
 The warm-up and cool-down
 Type of Activity - walking, jogging, swimming,
biking & C.C. skiing
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Exercise
Chapter Thirteen
DEVELOPING MUSCULAR STRENGTH AND
ENDURANCE

Types of Strength Training Exercise

Resistance exercise
Isometric (static) exercise
 Isotonic (dynamic) exercise
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Choosing equipment
Choosing exercises
Frequency
Intensity
Duration
A caution about supplements
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Exercise
Chapter Thirteen
FLEXIBILITY EXERCISES

Proper stretching technique
 Statically
 Ballistic
(bouncing) is dangerous
 Active
 Passive
Frequency
 Intensity
 Duration

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Exercise
Chapter Thirteen
FIGURE 13.8 FITT PRINCIPLE
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Exercise
Chapter Thirteen
PUTTING IT ALL TOGETHER

Cardiorespiratory endurance
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Muscular strength and endurance
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Major muscle groups (8-10 machines, one or more sets)
2 or 3 days a week
Flexibility
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At least 20 minutes
Target heart rate
3 to 5 days a week
2 or 3 days a week
After exercise
Skill training
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Exercise
Chapter Thirteen
GETTING STARTED AND STAYING ON TRACK
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Selecting instructors, equipment, and facilities
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Eating and Drinking for Exercise.
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Balanced diet
Drink before and during exercise
2 cups, 2 hours before
Manage your fitness program
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Finding help and advice about exercise
Selecting equipment
Choosing a fitness center
Consistency: The key to physical improvement
Start slowly, get in shape gradually
Beginning phase
Progress phase
Maintenance phase
Assess your fitness

Endurance by checking your time for the 1.5 mile run/walk.
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Exercise
Chapter Thirteen
PREVENTING AND MANAGING ATHLETIC INJURIES
Care for injuries that may occur.
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R. - Rest
I. - Ice
C. - Compression
E. – Elevation
Basic guidelines
1.
2.
3.
4.
5.
6.
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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Exercise
Chapter Thirteen
EXERCISE FOR
HEALTH AND
FITNESS
Chapter 13
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