1. © 2012 McGraw-Hill Higher Education. All rights reserved. Chapter 13 1

2. © 2012 McGraw-Hill Higher Education. All rights reserved.  The body’s ability to respond or adapt to the demands and stress of physical effort  Five components of health-related fitness:  Cardiorespiratory endurance  Muscular strength  Muscular endurance  Flexibility  Body composition 2

3. © 2012 McGraw-Hill Higher Education. All rights reserved.  Cardiorespiratory endurance - ability to perform prolonged, large-muscle, dynamic exercise at moderate to high intensity, depending on the heart and lungs’ ability to deliver oxygen to the bloodstream  Muscular strength - amount of force a muscle can produce with a single maximum effort  Muscular endurance - ability to resist fatigue and to sustain a given level of muscle tension  Flexibility - ability of joints to move through their full range of motion  Body composition –proportion of fat and fat-free mass, or the amount of lean body tissue versus body fat 3

4. © 2012 McGraw-Hill Higher Education. All rights reserved.  The ability to perform a particular sport or activity  Speed – ability to perform a movement in a short period of time  Power – ability to exert force rapidly, based on a combination of strength and speed  Agility – ability to change the body’s position quickly and accurately  Balance – ability to maintain equilibrium while either moving or stationary  Coordination – ability to perform motor tasks accurately and smoothly using body movements and the senses  Reaction time – ability to respond quickly to a stimulus 4

5. © 2012 McGraw-Hill Higher Education. All rights reserved.  The Centers for Disease Control and Prevention (CDC) 2008 statistics about American adults:  About 31% participate in some leisure-time physical activity  Leisure-time physical activity decreased by nearly 6% between 2003 and 2009  About 40% of Americans participate in no leisure-time activities  People with higher levels of education are more active than are people with lower educational attainment... 54% of college graduates exercise regularly, compared with 37% of high school dropouts 5

6. © 2012 McGraw-Hill Higher Education. All rights reserved.  Any body movement carried out by the skeletal muscles and requiring energy  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 6

7. © 2012 McGraw-Hill Higher Education. All rights reserved.  2008 – DHHS issued Physical Activity Guidelines for Americans with recommendations for promoting health  For substantial health benefits, adults should do at least 150 minutes a week of moderate-intensity aerobic physical activity or 75 minutes of vigorous-intensity aerobic activity  For additional benefits, adults should increase their aerobic physical activity to 300 minutes a week  Adults should also do muscle strengthening activities  All adults should avoid inactivity 7

8. © 2012 McGraw-Hill Higher Education. All rights reserved. 8

9.  Two-thirds of Americans are overweight  150 minutes of exercise per week may not be enough  For weight management, recommend 90 minutes of physical activity per day  Increase duration and intensity of exercise  ACSM has issued guidelines to develop fitness 9

10. © 2012 McGraw-Hill Higher Education. All rights reserved.  Amount of activity needed depends on individual’s health status and goals  Moderate intensity versus high-intensity exercise  Continuous versus intermittent exercise  Goal of 150 minutes per week  Raise activity to 300 minutes per week 10

11. © 2012 McGraw-Hill Higher Education. All rights reserved. Table 13.1 Physical Activity and Exercise Recommendations for Promoting General Health, Fitness, and Weight Management 11

12. © 2012 McGraw-Hill Higher Education. All rights reserved.  Reduced risk of premature death  Improved cardiorespiratory functioning  More efficient metabolism  Improved cell health  Improved body composition 12

13. © 2012 McGraw-Hill Higher Education. All rights reserved. 13  Cardiovascular Disease  Metabolic Syndrome  Insulin resistance  High blood pressure  Abnormal blood fats  Abdominal fat deposits  Type 2 diabetes  Blood clotting abnormalities  Blood vessel inflammation  Blood fat levels  Improves blood fat levels - improves HDL  Improves blood pressure  High blood pressure  Coronary heart disease  Stroke  Cancer  Osteoporosis  Type 2 diabetes

14. © 2012 McGraw-Hill Higher Education. All rights reserved.  Reduced anxiety  Reduced depression and improved mood  Improved sleep  Enhanced self-esteem, self-confidence, and self- efficacy  Enhanced creativity and intellectual functioning  Improved work productivity  Increased opportunities for social interaction 14

15. © 2012 McGraw-Hill Higher Education. All rights reserved.  Improved immune function  Prevention of injures and low-back pain  Improved wellness for life 15

16. © 2012 McGraw-Hill Higher Education. All rights reserved.  The best exercise program has two primary characteristics:  It promotes your health  It’s fun!  Physical activity pyramid  Work up to goals  Move to next level of pyramid 16

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18. © 2012 McGraw-Hill Higher Education. All rights reserved.  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 18

19. © 2012 McGraw-Hill Higher Education. All rights reserved.  Frequency: 3-5 days per week  Intensity within your target heart rate range  Maximal oxygen consumption (VO 2max )  Target heart rate range  Refer to Take Charge: Determining Your Target Heart Rate Range in your textbook on page 389  Time (Duration): 20-60 minutes  Warm-up and cool-down  Stretching: best after the active part of your workout 19

20. © 2012 McGraw-Hill Higher Education. All rights reserved.  Types of strength training exercises  Resistance exercise  Isometric (static) exercise  Isotonic (dynamic) exercise  Choosing equipment  Choosing exercises  Frequency  Intensity  Time (Duration)  A caution about supplements 20

21. © 2012 McGraw-Hill Higher Education. All rights reserved.  Proper stretching technique  Static  Dynamic  Ballistic (bouncing) is dangerous  Active  Passive  Frequency  Intensity  Time (Duration) 21

22. © 2012 McGraw-Hill Higher Education. All rights reserved.  Final component in your fitness program  Learn the skills required for your choice of sport  Get instruction from a qualified instructor  Refine technique  Get over stumbling blocks  Perhaps relearn skills you may have learned incorrectly 22

23. © 2012 McGraw-Hill Higher Education. All rights reserved.  Cardiorespiratory endurance  At least 20-60 minutes  In your target heart rate range  3 to 5 days a week  Muscular strength and endurance  Major muscle groups (8-10 machines, one or more sets)  2 or 3 nonconsecutive days a week  Flexibility exercise  2 or 3 days a week (ideally 5-7 days)  After exercise when muscles are warm  Skill training 23

24. © 2012 McGraw-Hill Higher Education. All rights reserved. 24

25. © 2012 McGraw-Hill Higher Education. All rights reserved.  Select instructors, equipment, and facilities  Find help and advice about exercise  Select equipment  Choose a fitness center  Eat and Drink for Exercise.  Balanced diet  Drink before and during exercise  Drink 2 cups of water 2 hours before exercising  Manage your fitness program  Start slowly, get in shape gradually  Beginning phase  Progress phase  Maintenance phase  Consistency: the key to physical improvement  Assess your fitness  Check endurance from your time for the 1.5 mile run-walk test 25

26. © 2012 McGraw-Hill Higher Education. All rights reserved.  Care for injuries with “R-I-C-E”  Rest  Ice  Compression  Elevation  Basic guidelines 1. Stay in condition 2. Warm-up and cool down 3. Use proper body mechanics 4. Don’t exercise when ill 5. Use proper equipment 6. Don’t return to normal exercise program until athletic injuries have healed 26

27. © 2012 McGraw-Hill Higher Education. All rights reserved. Chapter 13 27