Copyright © 2010 Pearson Education, Inc.

 Improved cardiorespiratory fitness  Reduced cancer risk  Improved bone mass  Improved weight control  Prevention of diabetes  Improved immunity  Improved mental health and stress management  Longer life span

Copyright © 2010 Pearson Education, Inc.  BENEFITS

Copyright © 2010 Pearson Education, Inc.  Aerobic exercise is any type of exercise that increases heart rate.  Aerobic capacity is the functional status of the cardiorespiratory system, measured as the maximum volume of oxygen consumed by the muscles during exercise (VO 2max ).  Graded exercise test is a test of aerobic capacity done by gradually increasing the pace on a treadmill or bike.

Copyright © 2010 Pearson Education, Inc.  Frequency: Vigorous exercise should be performed at least three times per week.  Intensity: Use your target heart rate or the rating of perceived exertion scale.  Target heart rate, lower = (220 – age)  0.50  Target heart rate, upper = (220 – age)  0.70  Duration: vigorous activities for 20 minutes; moderate for 30 minutes

Copyright © 2010 Pearson Education, Inc.  220 – age = maximum heart rate (MHR)  Moderate intensity is a heart rate from 50 to 70 percent of MHR.  MHR  0.50 = lower limit HR  MHR  0.70 = upper limit HR  Example of Moderate:  220 – 20 = 200  200  0.50 = 100 LHR  200  0.70 = 140 UHR  Vigorous intensity is a heart rate from 70 to 85 percent of MHR.

Copyright © 2010 Pearson Education, Inc.  Muscular strength is the amount of force a muscle is capable of exerting.  One repetition maximum (1 RM) is the maximum amount of weight you can move at one time.  Muscular endurance is the ability of a muscle to exert force repeatedly without fatiguing.

Copyright © 2010 Pearson Education, Inc.  Overload  Specificity  Variation  Reversibility

Copyright © 2010 Pearson Education, Inc.  True or False: Women who do strength training will develop bulky muscles similar to men’s.  True or False: Women need to do strength exercises different from men.

Copyright © 2010 Pearson Education, Inc.  Body-weight resistance (calisthenics)  Fixed resistance  Variable resistance  Accommodating-resistance devices  Core strength training

Copyright © 2010 Pearson Education, Inc.

 Flexibility is a measure of the range of motion of a joint.  Static stretching  Slow, gradual stretching of muscles and tendons, and holding them at a point  Dynamic stretching  Under a trainer’s supervision, moving parts of your body in a gradual and controlled manner  Ballistic stretching is repeated bouncing motions, which carry a high risk of injury and are not recommended.

Copyright © 2010 Pearson Education, Inc.

 Yoga blends mental and physical aspects of exercise; it promotes balance, coordination, flexibility, and mental focus.  Tai chi is a Chinese form of yoga; it is designed to increase range of motion while reducing muscular tension.  Pilates combines stretching with movement against resistance.

Copyright © 2010 Pearson Education, Inc. Discussion Questions 1. Do you consider Yoga a sport? 2. What overall effects does Yoga have on the body? Does it affect other aspects of health? 3. What may hold a person back from beginning Yoga? 4. Have you tried Yoga? What did you think? | Twist to Get Fit!

Copyright © 2010 Pearson Education, Inc.  Design a plan to improve or maintain cardiovascular fitness, flexibility, muscular strength, endurance, and body composition.  Identify your fitness goals.  Choose activities that you like.  Make it comprehensive, including warm up, stretching, strength development, aerobic activity, and cool down.  Don’t forget cross training.

Copyright © 2010 Pearson Education, Inc.  Overcoming common obstacles to exercise  Identifying your fitness goals  Designing your program  Fitness program components  Warming up and stretching  Resistance training  Cardiorespiratory training  Cooling down and stretching

Copyright © 2010 Pearson Education, Inc.  Fitness centers: Visit the facilities.  Exercise equipment  Heart rate monitors  Pedometers  Stability balls  Balance boards  Resistance bands

Copyright © 2010 Pearson Education, Inc.  What to eat?  Carbohydrates: chief source of fuel  Protein: muscle repair and growth  Fats: additional fuel source for muscles  When to eat?  Allow 3 to 4 hours between eating a large meal and exercising.  Light snack may help before workout  Stay hydrated.

Copyright © 2010 Pearson Education, Inc. Types of injuries from fitness-related activities  Overuse injuries are due to cumulative, continuous stresses on the tendons, bones, and ligaments during exercise.  Traumatic injuries are sudden and violent; typically from accidents during exercise or sport.