© 2010 McGraw-Hill Higher Education. All rights reserved. Chapter 10

© 2010 McGraw-Hill Higher Education. All rights reserved.  The body’s ability to respond or adapt to the demands and stress of physical effort  Five health-related components of physical fitness:  Cardiorespiratory endurance  Muscular Strength  Muscular endurance  Flexibility  Body composition 2

© 2010 McGraw-Hill Higher Education. All rights reserved. 9/19/2015Chapter ThirteenExercise 3 AT REST  Heart rate: 50–90 beats/minute  Breathing rate: 12–20 breaths/minute  Blood pressure: 110/70  Cardiac output: 5 quarts/minute  Blood distributed to muscles: 15–20% DURING EXERCISE  Heart rate: 170–210 beats/minute  Breathing rate: 40–60 breaths/minute  Blood pressure: 175/65  Cardiac output: 20 quarts/minute  Blood distributed to muscles: 85–90%

© 2010 McGraw-Hill Higher Education. All rights reserved.  Frequency: 3-5 days  Intensity: 60-80%  Maximal oxygen consumption (VO 2max )  Target heart rate range  Refer to Take Charge: Determining Your Target Heart Rate Range  Duration: minutes  The warm-up and cool-down  Synovial fluid  Type of Activity - walking, jogging, swimming, biking & cross-country skiing 13

© 2010 McGraw-Hill Higher Education. All rights reserved. 9/19/2015Chapter ThirteenExercise 5  Target heart rate zone  Estimate your maximum heart rate (MHR)  220 – your age = MHR  Multiply your MHR by 65% and 90%  People who are unfit should start at 55% of MHR  Example: 19-year-old  MHR = 220 – 19 = 201  65% training intensity = 0.65 X 201 = 131 bpm  90% training intensity = 0.90 X 201 = 181 bpm

© 2010 McGraw-Hill Higher Education. All rights reserved. 9/19/2015Chapter ThirteenExercise 6  Muscular strength = the amount of force a muscle can produce with a single maximum effort  Muscular endurance = the ability of a muscle or group of muscles to remain contracted (sustain a level of muscular force) or to contract repeatedly

© 2010 McGraw-Hill Higher Education. All rights reserved.  Types of Strength Training Exercise  Resistance exercise  Isometric (static) exercise  Isotonic (dynamic) exercise  Choosing equipment  Choosing exercises  Frequency  Intensity  Duration  A caution about supplements 14

© 2010 McGraw-Hill Higher Education. All rights reserved. 9/19/2015Chapter ThirteenExercise 8  Slow-twitch fibers  Fatigue resistant  Don’t contract as rapidly and forcefully as fast-twitch fibers  Rely primarily on oxidative energy system  Fast-twitch fibers  Contract rapidly and forcefully  Fatigue more quickly than slow-twitch fibers  Rely more on nonoxidative energy system

© 2010 McGraw-Hill Higher Education. All rights reserved. 9/19/2015Chapter ThirteenExercise 9 uMotor units (nerves connected to muscle fibers) are recruited to exert force

© 2010 McGraw-Hill Higher Education. All rights reserved. 9/19/2015Chapter ThirteenExercise 10

© 2010 McGraw-Hill Higher Education. All rights reserved. 9/19/2015Chapter ThirteenExercise 11

© 2010 McGraw-Hill Higher Education. All rights reserved. 9/19/2015Chapter ThirteenExercise 12  The range of motion in a joint or group of joints  Important for general fitness and wellness

© 2010 McGraw-Hill Higher Education. All rights reserved.  Proper stretching technique  Statically  Ballistic (bouncing) is dangerous  Active  Passive  Frequency  Intensity  Duration  Proprioceptive neuromuscular facilitation (PNF) = obtaining a greater training effect by using neuromuscular reflexes; for example, contracting a muscle before it is stretched 14

The athlete and partner assume the position for the stretch, and then the partner extends the body limb until the muscle is stretched and tension is felt. The athlete then contracts the stretched muscle for seconds and the partner must inhibit all movement. (The force of the contraction should be relevant to the condition of the muscle. For example, if the muscle has been injured, do not apply a maximum contraction). The muscle group is relaxed, then immediately and cautiously pushed past its normal range of movement for about 30 seconds. Allow 30 seconds recovery before repeating the procedure times.

© 2010 McGraw-Hill Higher Education. All rights reserved. 9/19/2015Chapter ThirteenExercise 15  Proprioceptors send information about the muscle and skeletal systems to the nervous system  Stretch receptors (muscle spindles)  Golgi tendon organs  If a muscle is stretched, signals between the stretch receptors and nervous system control muscle length and movement and protect muscles from injury

© 2010 McGraw-Hill Higher Education. All rights reserved. 9/19/2015Chapter ThirteenExercise 16  Body composition = the body’s relative amounts of fat mass and fat-free mass (bone, water, muscle, connective and organ tissues, teeth)  Essential fat = crucial for normal body functioning  3–5% of total body weight in males  8–12% of total body weight in females  Nonessential fat = adipose tissue

© 2010 McGraw-Hill Higher Education. All rights reserved.  The Centers for Disease Control and Prevention (CDC) recent statistics about American adults.  About 48% participate in some leisure-time physical activity, including 50% of men and 47% women.  Between 2001 and 2005, physical activity levels increased slightly among all age and ethnic groups, with the exception of Hispanic males.  Education is an important factor. 54% of college graduates do some type of physical activity compared to 37% of high school dropouts. 4

© 2010 McGraw-Hill Higher Education. All rights reserved.  The amount of activity needed depends on an individual’s health status and goals.  Moderate intensity versus high-intensity exercise  Continuous versus intermittent exercise 5

© 2010 McGraw-Hill Higher Education. All rights reserved. 9/19/2015Chapter ThirteenExercise 19

© 2010 McGraw-Hill Higher Education. All rights reserved. Figure 10.2 Physical Activity Pyramid 11

© 2010 McGraw-Hill Higher Education. All rights reserved.  Improved cardiorespiratory function  More efficient metabolism  Improved body composition 6

© 2010 McGraw-Hill Higher Education. All rights reserved.  Cardiovascular Disease  Metabolic Syndrome  Insulin resistance  High blood pressure  Abnormal blood fats  Abdominal fat deposits  Type 2 diabetes  Blood clotting abnormalities  Blood vessel inflammation  Prevention  Improves blood fat levels - improves HDL’s  Improves blood pressure  Hypertension  Coronary heart disease  Stroke  Cancer  Osteoporosis  Type II Diabetes 8

© 2010 McGraw-Hill Higher Education. All rights reserved.  Reduced stress  Reduced anxiety and depression  Improved self-image  Learning and memory  Enjoyment 9

© 2010 McGraw-Hill Higher Education. All rights reserved.  Improved immune function  Prevention of injures and low-back pain  Improved wellness for life Additional Benefits of Exercise 10

© 2010 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 12

© 2010 McGraw-Hill Higher Education. All rights reserved. Figure 10.4 FITT 15

© 2010 McGraw-Hill Higher Education. All rights reserved.  Selecting instructors, equipment, and facilities  Finding help and advice about exercise  Selecting equipment  Choosing a fitness center  Eating and Drinking for Exercise.  Balanced diet  Drink before and during exercise  2 cups, 2 hours before  Manage your fitness program  Consistency: The key to physical improvement  Start slowly, get in shape gradually  Beginning phase  Progress phase  Maintenance phase  Assess your fitness  Endurance by checking your time for the 1.5 mile run/walk. 17

© 2010 McGraw-Hill Higher Education. All rights reserved.  Chapter 10 Connect Assignment Due Tuesday, March 16 th

© 2010 McGraw-Hill Higher Education. All rights reserved. Chapter 10