© 2008 McGraw-Hill Higher Education. All rights reserved. 1 Exercise for Health and Fitness Chapter 13

© 2008 McGraw-Hill Higher Education. All rights reserved. 2 What is Physical Fitness? Definition: Physical attributes that allow the body to respond or adapt to the demands of physical effort Five components of fitness: 1.Cardiorespiratory endurance: 2.Muscular Strength 3.Muscular endurance 4.Flexibility 5.Body composition

© 2008 McGraw-Hill Higher Education. All rights reserved. 3 Components of Fitness 1) Cardiorespiratory Endurance = Ability to perform prolonged, large muscle, dynamic exercise at moderate to high levels of intensity –Depends on Ability of lungs to deliver oxygen to bloodstream Hearts capacity to pump blood Ability of NS and blood vessels to regulate blood flow Muscles capacity to generate power Body’s ability to use oxygen and metabolize fuels

© 2008 McGraw-Hill Higher Education. All rights reserved. 2) Muscular Strength - amount of force a muscle can produce with a single maximum effort Powerful muscles : –Keep the skeleton aligned –Prevent back and leg pain –Maintain good posture 4 Components of Fitness

© 2008 McGraw-Hill Higher Education. All rights reserved. 3) Muscular Endurance - ability of muscle to sustain a given level of muscle tension and to resist fatigue Muscular Endurance is important for: –Injury prevention –Good posture 5 Components of Fitness

© 2008 McGraw-Hill Higher Education. All rights reserved. 4) Flexibility - ability to move joints through their full range of motion Flexibility helps: –Slow the stiffening of joints with age –Keep normal range of motion 6 Components of Fitness

© 2008 McGraw-Hill Higher Education. All rights reserved. 5) Body Composition - amount of lean body tissue vs. body fat -Body Composition is important for: -Disease prevention 7 Components of Fitness

© 2008 McGraw-Hill Higher Education. All rights reserved. 8 Benefits of Exercise Improved Cardiorespiratory function –Improves function of heart and CV system to transport O 2 –Prevents stiffening of arteries & plaque buildup –Improves sexual function Efficient metabolism –Increased ability to burn nutrients for energy

© 2008 McGraw-Hill Higher Education. All rights reserved. Improved body composition –Increases daily caloric expenditure –Raises metabolic rate –Strength training increases muscle mass = higher metabolic rate Disease Prevention & Management 9 Benefits of Exercise

© 2008 McGraw-Hill Higher Education. All rights reserved. Improved Psychological and Emotional Wellness –Reduces stress, anxiety & depression –Improved self-image –Learning and memory –Enjoyment 10 Benefits of Exercise

11 Increased HR and stroke volume Increased energy production in muscles Increased oxygen consumption and blood flow to muscles and heart Increased ability to extract oxygen from air; reduced risk of colds and upper respiratory tract infections Lower resting HR; Risk of heart disease reduced Increased density and breaking strength of bones, ligaments and tendons; decreased risk of osteoporosis Short TermLong Term

© 2008 McGraw-Hill Higher Education. All rights reserved. 12 Designing Your Exercise Program Basic principles of Physical Training: –Specificity –Your body adapts to demands of exercise by improving its function = Overload Amount needed determined by Four Dimensions: –Frequency –Intensity –Time –Type

© 2008 McGraw-Hill Higher Education. All rights reserved. 13 Designing Your Exercise Program –Reversibility- The body adjusts to lower levels of physical activity –Individual differences

© 2008 McGraw-Hill Higher Education. All rights reserved. 14 Cardiorespiratory Endurance Exercises Frequency days Intensity –Maximal oxygen consumption = represents the maximum ability of the cells to use oxygen –Target heart rate range = range in which you exercise to obtain cardiorespiratory benefits Duration minutes Activity Type - Using large muscle groups Important to warm-up and cool-down

© 2008 McGraw-Hill Higher Education. All rights reserved. 15 Developing Muscular Strength and Endurance Muscular Strength and Endurance can be obtained by resistance exercise Frequency – 2 days/wk. (nonconsecutive) Intensity – 8-12 repetitions –Light weight, many repetitions build endurance –Heavy weight, few repetitions build strength

© 2008 McGraw-Hill Higher Education. All rights reserved. 16 Flexibility Exercises Proper stretching technique –Statically –Ballistic (bouncing) is dangerous –Active – muscle is stretched under a person’s own power –Passive –an outside force Frequency – 2-3 days/wk. Intensity –stretch until point of tightness, hold and release