Fitness and Exercise © Lisa Michalek

Physical Fitness The ability to perform regular moderate to rigorous physical activity without great fatigue. Components include cardiorespiratory fitness, muscular strength and endurance, flexibility, and body composition.

Benefits to Regular Activity Improved Cardiorespiratory Fitness The ability of the heart, lungs, and blood vessels to supply oxygen to muscles during physical activity. Reduced Risk of Heart Disease Prevention of High Blood pressure Improved Cholesterol Levels

Benefits to Regular Activity Maintaining Bone Mass Helping to control weight Improved Health and Life Span Prevention of Diabetes Increased Longevity Increased Immunity to Disease Improved Mental Health and Stress Management

Improving Cardiorespiratory Fitness Aerobic Exercise Any type of exercise that increases heart rate Total Body Activities are the most beneficial Swimming Cross-country skiing Rowing

The Activity Pyramid

Flexibility and Strength The range of motion or amount of movement possible at a particular joint Reduces the incidence and severity of lower back problems and muscle or tendon injuries that can occur during sports or everyday physical activities Yoga, Tai chi, and Pilates are three major styles of exercise that include stretching

Muscular Strength and Endurance Muscle Strength The amount of force that a muscle is capable of exerting Muscle endurance A muscle’s ability to exert force repeatedly without fatiguing Resistance exercise program A regular program of exercises designed to improve muscular strength and endurance in the major muscle groups

Strength Training Benefits Reduce the occurrence of lower back pain and joint and muscle injuries Postpone loss of muscle tissue due to inactivity and aging Prevention of osteoporosis A disease characterized by low bone mass and deterioration of bone tissue, with increase risk of fracture Improvement in muscle definition and tone and improvement in appearance Enhanced self-esteem Weight loss and maintaining weight loss

Fitness Injuries Overtraining by doing too much too soon Overuse injuries result from the effects of day-after-day stresses placed on tendons, muscles, and joints. Traumatic injuries result from sudden and violent accidents Usually fractured bones, ruptured tendons and sprained ligaments

Preventing Injuries Purchase Appropriate Footwear Running, Tennis, Weight training Wear Appropriate Equipment Helmets Goggles Avoid dehydration and overheating Heat cramps Heat exhaustion When in cool weather, wear layers to prevent hypothermia

Treating Fitness-Related Injuries RICE Rest Ice Compression Elevation