Objectives Describe the benefits of regular physical activity. Define physical activity and exercise as they relate to health and fitness. Explain the components of an aerobic exercise program and a stretching and strength training program. Summarize ways to prevent and treat common fitness injuries. Discuss the factors that contribute to obsessive exercise patterns and prevention techniques. Summarize the key components of a personal fitness program.

Physical Fitness, Activity, and Exercise Physical activity – any bodily movement that is produced by the contraction of skeletal muscles and that substantially increases energy expenditure Exercise – planned, structured, and repetitive bodily movement done to improve or maintain one or more components of physical fitness such as endurance, flexibility, and strength Physical fitness – the ability to perform moderate-to-vigorous levels of physical activity on a regular basis without excessive fatigue

Components of Physical Fitness Table 10.1

ABC News: Personal Fitness and Exercise Play Video Play Video | Personal Fitness and Exercise

ABC News: Personal Fitness and Exercise Discussion Questions: What are the advantages of entire families committing to losing weight together through exercise and dietary changes? What kinds of support can family members provide each other in making lifestyle changes?

Benefits Of Regular Physical Activity Improved cardiorespiratory fitness Reduced risk of heart disease Prevention of hypertension Improved blood lipid and lipoprotein profile Reduced cancer risk Improved bone mass Improved weight control Improved health and life span Prevention of diabetes Improved immunity Improved mental health and stress management

Improving Cardiorespiratory Fitness Aerobic – any type of exercise that increases heart rate Aerobic capacity – functional status of the cardiorespiratory system, the maximum volume of oxygen consumed by the muscles during exercise (VO 2max ) Graded exercise test – measures aerobic capacity by gradually increasing pace on treadmill or bike

Aerobic Fitness Program Frequency – vigorously exercise at least 3 times per week Intensity – use target heart rate or RPE scale – Target heart rate = (220 – age) x.60 Duration – vigorous activities for 20 min, moderate for 30 min

Rating of Perceived Exertion Figure 10.2

Levels of Physical Activity Figure 10.3

Improving Muscular Strength And Endurance Muscular strength – amount of force a muscle is capable of exerting One repetition maximum (1 RM) – maximum you can exert at one time Muscular endurance – ability of a muscle to exert force repeatedly without fatiguing

Principles Of Strength Development The Tension Principle The Overload Principle The Specificity-of-Training Principle

Types Of Muscle Activity Isometric muscle action Concentric muscle action Eccentric muscle action

Isometric, Concentric and Eccentric Muscle Actions Figure 10.4

Methods Of Providing Resistance Body Weight Resistance (Calisthenics) Fixed Resistance Variable Resistance Accommodating Resistance Devices

Stretching Exercises And Well-Being Flexibility – a measure of the range of motion Static stretching – slow, gradual stretching of muscles and tendons, and holding them at a point Dynamic stretching – moving parts of your body in a gradual and controlled manner Ballistic stretching – repeated bouncing motions, high risk of injury (not recommended)

Common High-risk Stretches and Recommended Alternatives Figure 10.5

Stretching Exercises to Improve Flexibility Figure 10.6

Creating Your Own Fitness Program Designed to improve or maintain cardiovascular fitness, flexibility, muscular strength and endurance, and body composition Identify your fitness goals Choose one that you like Comprehensive program Cross-training

Fitness Injuries Overuse injuries – cumulative stresses placed on tendons, bones, and ligaments during exercises Traumatic injuries – occur suddenly and violently, typically by accident: broken bones, torn ligaments and muscles, contusions, and lacerations Prevention – proper clothing, appropriate footwear, appropriate exercise equipment

Common Overuse Injuries Plantar Fasciitis Shin Splints Runner ’ s Knee

Anatomy of a Running Shoe Figure 10.7

Treatment RICE – Rest – Ice – Compression – Elevation

Exercising In The Heat Heat cramps Heat exhaustion Heat Stroke Prevention – Drink plenty of fluids, especially a sports drink to prevent hyponatremia

Cramps Prevention of heat cramps – Be sure to properly warm up muscles before exercising – Massage, stretching, putting pressure on muscle, and deep breathing are useful remedies

Exercising In The Cold Hypothermia Prevention – Watch weather conditions – Use “ buddy ” system – Layer clothing – Drink plenty of fluids