Transcript Latest_Hardy_Exercise

Hardy Physical Activity:
Component 5
Copyright 1989-2003, The Hardiness Institute,
Inc.
1
What To Include In Your Physical Activity Plan




What you know about your motivation and
your health when you make plans to
make healthier lifestyle choices that
include exercise.
A plan that has both short and long-term
physical activity goals.
A plan that establishes up front a personal
and social reward system for your
physical activity efforts.
A plan that strengthens the HardiAttitudes
of Commitment, Control and Challenge.
Copyright 1989-2003, The Hardiness Institute, Inc.
2
Physical Fitness Components
1.
Body Composition is the amount of lean versus fat body
tissue.
2.
Flexibility refers to the joints ability to move through their full
range of motion.
3.
Cardiorespiratory Capacity is the ability of the heart, lungs,
and circulatory system to deliver fuel and oxygen to the body
tissues.
4.
Muscular Strength is the amount of force a muscle can exert
with a single maximum effort
Copyright 1989-2003, The Hardiness Institute, Inc.
3
How to Customize a Physical Activity Program that
Satisfies your Exercise Objectives

Type and Amount of Exercise

Principle of Progression: the amount of physical
activity must exceed the current level of activity





Frequency
Intensity
Duration
Principle of Specificity: your particular fitness goal
determines the specifics of your physical activity
program
Principle of Reversal: in order to maintain exercise
benefits, exercise must be consistent in frequency,
intensity, and duration
Copyright 1989-2003, The Hardiness Institute, Inc.
4
Make Exercise A Part of Your Lifestyle










Train the way you want your body to change
Train regularly
Be patient
Warm up before, and cool downwards afterward
Choose activities that support your fitness goals
Listen to your body, no pain, no gain, does not mean
abusing yourself
Make physical activity a social event
Be Hardy and positive about yourself, and your fitness goals
Make exercise a part of your regular daily activities
Keep your exercise program in perspective
Copyright 1989-2003, The Hardiness Institute, Inc.
5
Body Composition:
The Two Types of Body Tissue


Lean Body Mass is non-fat tissue such as
 Bone
 Muscle
 Organs
 Connective tissue, and
 Water
Body Fat
 Both essential and non-essential fats
Copyright 1989-2003, The Hardiness Institute, Inc.
6
Body Composition Considerations







Morbid Obesity - 100 or more lbs. over recommended body
weight for your height, and body structure
Obesity- 30 or more lbs. over weight
Distribution of fat- Which area(s) of your body are most apt to
store fat deposits?
Insufficient body fat- Physical, mental, and behavioral
manifestations of insufficient body fat
Age related body fat- at 30 to 40 years old, body fat increases,
as muscles weaken, bones become weaker, and physical
activity is reduced
Your physical capability to adequately meet your daily
performance demands
Appearance and Self Image-- Individual preference and
cultural standards
Copyright 1989-2003, The Hardiness Institute, Inc.
7
Cardiorespiratory Fitness
Exercise for Your Heart,
Respiratory, and Vascular
System
Copyright 1989-2003, The Hardiness Institute,
Inc.
8
Cardiorespiratory Exercise Benefits






Improved Cardiovascular Functioning
Better Control of Blood fats
Improved Metabolism
Better Control of Body Weight
Improved Mood
Decreased Risk of Degenerative Disease
Copyright 1989-2003, The Hardiness Institute, Inc.
9
How to Test Your Baseline
Cardiorespiratory Capacity
The 1-Mile Walk
The level of oxygen consumption based on the amount
of time it takes to complete one mile of walking and
the heart rate at the end of that mile.

The 3-Minute Step
How long it takes the pulse to return to resting rate
after three minutes of jogging or stepping in place.

Copyright 1989-2003, The Hardiness Institute, Inc.
10
Types of Aerobic Activities






Walking
Jogging
Dancing
Cycling
Swimming
Other:______________________
Copyright 1989-2003, The Hardiness Institute, Inc.
11
Once You Select Your Aerobic Activity






Plan the frequency of the activity
Determine the intensity of the activity
Plan the duration of your exercise sessions
Warm up, and Cool down
Increase aerobic activity in your everyday
activities
Plan for your exercise to be regular and
rewarding
Copyright 1989-2003, The Hardiness Institute, Inc.
12
Light Aerobic Activity Program
Considerations
Purpose--More intensive physical activity, and if necessary,
weight reduction
Intensity, Duration and Frequency-1. Start at a pace that keeps your heart rate below target zone,
and then gradually increase
2. Begin with 15-min. sessions (1/2 to 1 mile). Then work up to
30-min. sessions ( 1 1/2 to 2 miles)
3. Begin walking every other day. As your aerobic capacity
increases, shift to 2 days walking and 1 day off.
Calories Used- Work up to using 90 to 135 calories/per session.
At the Beginning--Start at a comfortable pace
As You Progress-
Work gradually toward a comfortable 30-min. walk

Walk for longer periods or distances rather than speed
Copyright 1989-2003, The Hardiness Institute, Inc.
13
Light Aerobic Activity
Program Considerations
Problems to Avoid
•
Poor Posture
•
Limited Arm Movement
•
Aerobic Injuries
Choose Activities that
•
Suit your body
•
Warm up thoroughly
•
Exercise when temperature is comfortable
•
Replenish fluids
•
Don’t let your heart beat get too high!
Copyright 1989-2003, The Hardiness Institute, Inc.
14
Improving Your Flexibility

Benefits of




Good Joint Health
Less Apt to Have Lifestyle Injuries
Enhanced Relaxation--increased blood flow and
body awareness
Body Elements of Flexibility



Joint Structure
Muscle Elasticity and Length
Nervous System Activity
Copyright 1989-2003, The Hardiness Institute, Inc.
15
Improving Your Physical Endurance
and Strength

Benefits of Physical Endurance and Strength




Lifestyle activities become easier
Increased body alignment a buffer against physical
injuries
Increases lean body mass, which raises metabolism and
depletes stored fat
Types of Weight Training that strengthens physical
endurance



Isometric
Isotonic
Isokinetic
Copyright 1989-2003, The Hardiness Institute, Inc.
16
Weight Training Considerations








Choice of Equipment
Exercises Selected
Resistance or Intensity Training
Amount of Repetitions and Sets
Warm Up and Cool Down
Session Frequency
Program Design
Safety Issues
Copyright 1989-2003, The Hardiness Institute, Inc.
17
Additional Physical Activity Programs
Mild Physical Activity Program
This type of program improves lean body composition and
cardiorespiratory fitness.
Medium Physical Activity Program
This type of program prepares you for a jogging program that
improves cardiorespiratory endurance, and if desired, weight
loss.
Vigorous Physical Activity Programs include:
Bicycling
Jogging
Swimming
Copyright 1989-2003, The Hardiness Institute, Inc.
18