Dr. Afaf A Shaheen Lecture 10 RHS 322
The Ability of the body to adapt to the demands of physical effort in relation to both general health and specific activities. Five components of fitness: ◦ Cardiorespiratory endurance: ◦ Muscular Strength ◦ Muscular endurance ◦ Flexibility ◦ Body composition 2
Cardiorespiratory Endurance-ability of heart and lungs to deliver oxygen to working muscles for sustained activity Muscular Endurance- ability of muscle to sustain a given level of muscle tension Muscular Strength- amount of force a muscle can produce with a single maximum effort Flexibility- ability to move joints through their full range of motion Body Composition- amount of lean body tissue vs. body fat 3
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Increases energy levels Boosts the immune system and helps to prevent many diseases. Improves Cardiorespiratory function and reduces chances of CV diseases. Metabolism. Improved Body Composition. 6
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Reduction of Hypokinetic diseases Improves blood fat levels - improves HDL’s Improves blood pressure Cardiorespiratory endurance Reduction of certain cancers Osteoporosis Diabetes (Type II) Improved psychological and Emotional Wellness 8
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Age = Maximum Heart Rate ◦ MHR X 60% = target heart rate range ◦ MHR X 80% = target heart rate range Type of Activity - walking, jogging, swimming, biking Frequency days Intensity % Duration minutes 10
80-90% MHR- to improve performance. No medical problems 70-80% MHR exercise regularly on a weekly schedule. No medical problems 60-70% MHR beginning an exercise program. No medical problems <60% previously sedentary, unfit, rehabilitating after injury,or medical problem 11
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Medical Clearance Pick something you Like!!! Basic Principles of physical training ◦ overload principle ◦ frequency ◦ Intensity ◦ duration 15
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Medical Clearance Pick something you Like!!! Cardiorespiratory endurance exercises ◦ 3-5 days/week ◦ minutes ◦ target heart rate Flexibility exercises ◦ 3-5 days/week ◦ hold each stretch for seconds 17
Muscular strength and endurance exercises ◦ 2-4 days/week ◦ do resistive exercises to increase strength Exercises to develop skills required in the sports or activities you have chosen Each workout should include a period of warm-up and cool-down FITNESS = FUN = HEALTHY LIFESTYLE 18
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Set Goals Select Activities Make a Commitment Begin and Maintain your Program Record and Assess your Progress 22
Best program = Health and Fun. To Improve health activity should be performed regularly. Current level should determine starting point and how to increase physical activity. Men over 40 and Women over 50. Cardiorespiratory endurance exercises should stress large muscle groups. 23
Duration. Warm-up and Cool down. Muscular Strength. Muscular Endurance. ◦ Common exercises - push-ups or sit-ups 3-5 times a week. ◦ Increasing muscle strength requires doing resistive exercise, which is exerting force against machines,or own body weight. 24
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26 Two Types of Muscular Contractions
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Equipment Complete weight training program In order to improve fitness Both men and women can increase strength through resistive training ◦ Men typically are stronger b/c of larger muscle mass ◦ Women tend to develop more defined muscles CAUTION about Supplements 29
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Necessary to maintain full R.O.M. ◦ Static stretching NOT BOUNCING. ◦ Active stretching involves stretching a muscle by contraction of the opposing muscle. ◦ Passive stretching involves an outside force. Complete flexibility workout should have -. ◦ 3-5 repetitions with a count of seconds each. ◦ Rest for seconds between repetitions ◦ Should last around minutes. ◦ At least 2-4 times a week. 32
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Cardiorespiratory Endurance Muscular Strength and Endurance Flexibility Skill Training - incorporating exercise into an physical activity or sport which is enjoyed 35
Select the best equipment you can afford. Maintain a well-balanced diet and adequate water/fluids. Manage your fitness program so that it becomes an integral part of your day. Consistency: The Key to Improvement Assess your own approximate level of Cardiovascular endurance by checking your time for the 1.5 mile run/walk. 36
Care for injuries that may occur. ◦ R.I.C.E. Staying in condition Warm-up and Cool down Use proper body mechanics Not exercising when ill Use proper equipment Not returning to normal exercise programs until injury has healed 37
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