Transcript Additional Benefits of Exercise

Chapter 10
EXERCISE FOR HEALTH AND
FITNESS
© 2010 McGraw-Hill Higher Education. All rights reserved.
WHAT IS PHYSICAL FITNESS?
The body’s ability to respond or adapt
to the demands and stress of physical
effort
 Five health-related components of
physical fitness:

 Cardiorespiratory
endurance
 Muscular Strength
 Muscular endurance
 Flexibility
 Body composition
2
© 2010 McGraw-Hill Higher Education. All rights reserved.
Exercise
4/11/2016Chapter Thirteen
CARDIORESPIRATORY SYSTEM
AT REST
 Heart rate: 50–90
beats/minute
 Breathing rate: 12–20
breaths/minute
 Blood pressure: 110/70
 Cardiac output: 5
quarts/minute
 Blood distributed to
muscles: 15–20%
DURING EXERCISE
 Heart rate: 170–210
beats/minute
 Breathing rate: 40–60
breaths/minute
 Blood pressure: 175/65
 Cardiac output: 20
quarts/minute
 Blood distributed to
muscles: 85–90%
3
© 2010 McGraw-Hill Higher Education. All rights reserved.
CARDIORESPIRATORY ENDURANCE
EXERCISES
Frequency: 3-5 days
 Intensity: 60-80%



Maximal oxygen consumption (VO2max)
Target heart rate range

Refer to Take Charge: Determining Your Target Heart Rate Range
Duration: 20-60 minutes
 The warm-up and cool-down



Synovial fluid
Type of Activity - walking, jogging, swimming,
biking & cross-country skiing
13
© 2010 McGraw-Hill Higher Education. All rights reserved.
Exercise
4/11/2016Chapter Thirteen
INTENSITY OF TRAINING

Target heart rate zone

Estimate your maximum heart rate (MHR)


Multiply your MHR by 65% and 90%


220 – your age = MHR
People who are unfit should start at 55% of MHR
Example: 19-year-old
MHR = 220 – 19 = 201
 65% training intensity = 0.65 X 201 = 131 bpm
 90% training intensity = 0.90 X 201 = 181 bpm

5
© 2010 McGraw-Hill Higher Education. All rights reserved.
Exercise
4/11/2016Chapter Thirteen
MUSCULAR STRENGTH AND ENDURANCE
Muscular strength = the amount of force a
muscle can produce with a single maximum
effort
 Muscular endurance = the ability of a
muscle or group of muscles to remain
contracted (sustain a level of muscular
force) or to contract repeatedly

6
© 2010 McGraw-Hill Higher Education. All rights reserved.
DEVELOPING MUSCULAR STRENGTH AND
ENDURANCE

Types of Strength Training Exercise

Resistance exercise
Isometric (static) exercise
 Isotonic (dynamic) exercise







Choosing equipment
Choosing exercises
Frequency
Intensity
Duration
A caution about supplements
14
© 2010 McGraw-Hill Higher Education. All rights reserved.
Exercise
4/11/2016Chapter Thirteen
MUSCLE FIBERS

Slow-twitch fibers




Fatigue resistant
Don’t contract as rapidly and forcefully as fast-twitch
fibers
Rely primarily on oxidative energy system
Fast-twitch fibers



Contract rapidly and forcefully
Fatigue more quickly than slow-twitch fibers
Rely more on nonoxidative energy system
8
© 2010 McGraw-Hill Higher Education. All rights reserved.
Exercise
4/11/2016Chapter Thirteen
MOTOR UNITS
Motor units (nerves connected to muscle
fibers) are recruited to exert force
9
© 2010 McGraw-Hill Higher Education. All rights reserved.
Exercise
4/11/2016Chapter Thirteen
MOTOR UNIT RECRUITMENT
10
© 2010 McGraw-Hill Higher Education. All rights reserved.
Exercise
4/11/2016Chapter Thirteen
11
© 2010 McGraw-Hill Higher Education. All rights reserved.
Exercise
4/11/2016Chapter Thirteen
FLEXIBILITY
The range of motion in a joint or group of joints
 Important for general fitness and wellness

12
© 2010 McGraw-Hill Higher Education. All rights reserved.
FLEXIBILITY EXERCISES





Proper stretching technique
 Statically
 Ballistic (bouncing) is dangerous
 Active
 Passive
Frequency
Intensity
Duration
Proprioceptive neuromuscular facilitation (PNF) = obtaining a
greater training effect by using neuromuscular reflexes; for
example, contracting a muscle before it is stretched
14
© 2010 McGraw-Hill Higher Education. All rights reserved.
The athlete and partner assume the
position for the stretch, and then the
partner extends the body limb until the
muscle is stretched and tension is felt.
The athlete then contracts the stretched
muscle for 5 - 6 seconds and the partner
must inhibit all movement. (The force of the
contraction should be relevant to the
condition of the muscle. For example, if
the muscle has been injured, do not
apply a maximum contraction).
The muscle group is relaxed, then
immediately and cautiously pushed
past its normal range of movement for
about 30 seconds. Allow 30 seconds
recovery before repeating the
procedure 2 - 4 times.
Exercise
4/11/2016Chapter Thirteen
NERVOUS SYSTEM ACTIVITY

Proprioceptors send information about the
muscle and skeletal systems to the nervous
system



Stretch receptors (muscle spindles)
Golgi tendon organs
If a muscle is stretched, signals between the
stretch receptors and nervous system control
muscle length and movement and protect
muscles from injury
15
© 2010 McGraw-Hill Higher Education. All rights reserved.
Exercise
4/11/2016Chapter Thirteen
BODY COMPOSITION
Body composition = the body’s relative
amounts of fat mass and fat-free mass
(bone, water, muscle, connective and
organ tissues, teeth)
 Essential fat = crucial for normal body
functioning

 3–5%
of total body weight in males
 8–12% of total body weight in females

Nonessential fat = adipose tissue
16
© 2010 McGraw-Hill Higher Education. All rights reserved.
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.

4
© 2010 McGraw-Hill Higher Education. All rights reserved.
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

5
© 2010 McGraw-Hill Higher Education. All rights reserved.
Exercise
4/11/2016Chapter Thirteen
MODERATE AMOUNTS OF PHYSICAL
ACTIVITY
19
© 2010 McGraw-Hill Higher Education. All rights reserved.
Figure 10.2 Physical Activity Pyramid
11
© 2010 McGraw-Hill Higher Education. All rights reserved.
BENEFITS OF EXERCISE
Improved cardiorespiratory function
 More efficient metabolism
 Improved body composition

6
© 2010 McGraw-Hill Higher Education. All rights reserved.
DISEASE PREVENTION AND
MANAGEMENT

Cardiovascular Disease

Metabolic Syndrome








Prevention








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
8
© 2010 McGraw-Hill Higher Education. All rights reserved.
IMPROVED PSYCHOLOGICAL AND
EMOTIONAL WELLNESS
Reduced stress
 Reduced anxiety and depression
 Improved self-image
 Learning and memory
 Enjoyment

9
© 2010 McGraw-Hill Higher Education. All rights reserved.
Additional Benefits of Exercise
Improved immune function
 Prevention of injures and low-back pain
 Improved wellness for life

10
© 2010 McGraw-Hill Higher Education. All rights reserved.
FIRST STEPS

Medical Clearance


Men over 40 and women over 50
Basic Principles of physical Training


Specificity
Progressive overload







Frequency
Intensity
Time
Type
Reversibility
Individual differences
Selecting Activities
12
© 2010 McGraw-Hill Higher Education. All rights reserved.
Figure 10.4 FITT
15
© 2010 McGraw-Hill Higher Education. All rights reserved.
GETTING STARTED AND STAYING ON
TRACK

Selecting instructors, equipment, and facilities




Eating and Drinking for Exercise.








Consistency: The key to physical improvement
Start slowly, get in shape gradually
Beginning phase
Progress phase
Maintenance phase
Assess your fitness

17
Balanced diet
Drink before and during exercise
2 cups, 2 hours before
Manage your fitness program


Finding help and advice about exercise
Selecting equipment
Choosing a fitness center
Endurance by checking your time for the 1.5 mile run/walk.
http://www.youtube.com/watch?v=YusqoiXLJkU
© 2010 McGraw-Hill Higher Education. All rights reserved.
CONNECT ASSIGNMENT

Chapter 10 Connect Assignment Due Tuesday,
March 16th
© 2010 McGraw-Hill Higher Education. All rights reserved.
EXERCISE FOR
HEALTH AND
FITNESS
Chapter 10
© 2010 McGraw-Hill Higher Education. All rights reserved.