© 2012 McGraw-Hill Higher Education. All rights reserved. Chapter 13 1

© 2012 McGraw-Hill Higher Education. All rights reserved.  The body’s ability to respond or adapt to the demands and stress of physical effort  Five components of health-related fitness:  Cardiorespiratory endurance  Muscular strength  Muscular endurance  Flexibility  Body composition 2

© 2012 McGraw-Hill Higher Education. All rights reserved.  Cardiorespiratory endurance - ability to perform prolonged, large-muscle, dynamic exercise at moderate to high intensity, depending on the heart and lungs’ ability to deliver oxygen to the bloodstream  Muscular strength - amount of force a muscle can produce with a single maximum effort  Muscular endurance - ability to resist fatigue and to sustain a given level of muscle tension  Flexibility - ability of joints to move through their full range of motion  Body composition –proportion of fat and fat-free mass, or the amount of lean body tissue versus body fat 3

© 2012 McGraw-Hill Higher Education. All rights reserved.  The ability to perform a particular sport or activity  Speed – ability to perform a movement in a short period of time  Power – ability to exert force rapidly, based on a combination of strength and speed  Agility – ability to change the body’s position quickly and accurately  Balance – ability to maintain equilibrium while either moving or stationary  Coordination – ability to perform motor tasks accurately and smoothly using body movements and the senses  Reaction time – ability to respond quickly to a stimulus 4

© 2012 McGraw-Hill Higher Education. All rights reserved.  The Centers for Disease Control and Prevention (CDC) 2008 statistics about American adults:  About 31% participate in some leisure-time physical activity  Leisure-time physical activity decreased by nearly 6% between 2003 and 2009  About 40% of Americans participate in no leisure-time activities  People with higher levels of education are more active than are people with lower educational attainment... 54% of college graduates exercise regularly, compared with 37% of high school dropouts 5

© 2012 McGraw-Hill Higher Education. All rights reserved.  Any body movement carried out by the skeletal muscles and requiring energy  Arranged on a continuum based on the amount of energy they require  Exercise – a subset of physical activity – planned, structured, repetitive movement of the body 6

© 2012 McGraw-Hill Higher Education. All rights reserved.  2008 – DHHS issued Physical Activity Guidelines for Americans with recommendations for promoting health  For substantial health benefits, adults should do at least 150 minutes a week of moderate-intensity aerobic physical activity or 75 minutes of vigorous-intensity aerobic activity  For additional benefits, adults should increase their aerobic physical activity to 300 minutes a week  Adults should also do muscle strengthening activities  All adults should avoid inactivity 7

© 2012 McGraw-Hill Higher Education. All rights reserved. 8

 Two-thirds of Americans are overweight  150 minutes of exercise per week may not be enough  For weight management, recommend 90 minutes of physical activity per day  Increase duration and intensity of exercise  ACSM has issued guidelines to develop fitness 9

© 2012 McGraw-Hill Higher Education. All rights reserved.  Amount of activity needed depends on individual’s health status and goals  Moderate intensity versus high-intensity exercise  Continuous versus intermittent exercise  Goal of 150 minutes per week  Raise activity to 300 minutes per week 10

© 2012 McGraw-Hill Higher Education. All rights reserved. Table 13.1 Physical Activity and Exercise Recommendations for Promoting General Health, Fitness, and Weight Management 11

© 2012 McGraw-Hill Higher Education. All rights reserved.  Reduced risk of premature death  Improved cardiorespiratory functioning  More efficient metabolism  Improved cell health  Improved body composition 12

© 2012 McGraw-Hill Higher Education. All rights reserved. 13  Cardiovascular Disease  Metabolic Syndrome  Insulin resistance  High blood pressure  Abnormal blood fats  Abdominal fat deposits  Type 2 diabetes  Blood clotting abnormalities  Blood vessel inflammation  Blood fat levels  Improves blood fat levels - improves HDL  Improves blood pressure  High blood pressure  Coronary heart disease  Stroke  Cancer  Osteoporosis  Type 2 diabetes

© 2012 McGraw-Hill Higher Education. All rights reserved.  Reduced anxiety  Reduced depression and improved mood  Improved sleep  Enhanced self-esteem, self-confidence, and self- efficacy  Enhanced creativity and intellectual functioning  Improved work productivity  Increased opportunities for social interaction 14

© 2012 McGraw-Hill Higher Education. All rights reserved.  Improved immune function  Prevention of injures and low-back pain  Improved wellness for life 15

© 2012 McGraw-Hill Higher Education. All rights reserved.  The best exercise program has two primary characteristics:  It promotes your health  It’s fun!  Physical activity pyramid  Work up to goals  Move to next level of pyramid 16

© 2012 McGraw-Hill Higher Education. All rights reserved. 17

© 2012 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 18

© 2012 McGraw-Hill Higher Education. All rights reserved.  Frequency: 3-5 days per week  Intensity within your target heart rate range  Maximal oxygen consumption (VO 2max )  Target heart rate range  Refer to Take Charge: Determining Your Target Heart Rate Range in your textbook on page 389  Time (Duration): minutes  Warm-up and cool-down  Stretching: best after the active part of your workout 19

© 2012 McGraw-Hill Higher Education. All rights reserved.  Types of strength training exercises  Resistance exercise  Isometric (static) exercise  Isotonic (dynamic) exercise  Choosing equipment  Choosing exercises  Frequency  Intensity  Time (Duration)  A caution about supplements 20

© 2012 McGraw-Hill Higher Education. All rights reserved.  Proper stretching technique  Static  Dynamic  Ballistic (bouncing) is dangerous  Active  Passive  Frequency  Intensity  Time (Duration) 21

© 2012 McGraw-Hill Higher Education. All rights reserved.  Final component in your fitness program  Learn the skills required for your choice of sport  Get instruction from a qualified instructor  Refine technique  Get over stumbling blocks  Perhaps relearn skills you may have learned incorrectly 22

© 2012 McGraw-Hill Higher Education. All rights reserved.  Cardiorespiratory endurance  At least minutes  In your target heart rate range  3 to 5 days a week  Muscular strength and endurance  Major muscle groups (8-10 machines, one or more sets)  2 or 3 nonconsecutive days a week  Flexibility exercise  2 or 3 days a week (ideally 5-7 days)  After exercise when muscles are warm  Skill training 23

© 2012 McGraw-Hill Higher Education. All rights reserved. 24

© 2012 McGraw-Hill Higher Education. All rights reserved.  Select instructors, equipment, and facilities  Find help and advice about exercise  Select equipment  Choose a fitness center  Eat and Drink for Exercise.  Balanced diet  Drink before and during exercise  Drink 2 cups of water 2 hours before exercising  Manage your fitness program  Start slowly, get in shape gradually  Beginning phase  Progress phase  Maintenance phase  Consistency: the key to physical improvement  Assess your fitness  Check endurance from your time for the 1.5 mile run-walk test 25

© 2012 McGraw-Hill Higher Education. All rights reserved.  Care for injuries with “R-I-C-E”  Rest  Ice  Compression  Elevation  Basic guidelines 1. Stay in condition 2. Warm-up and cool down 3. Use proper body mechanics 4. Don’t exercise when ill 5. Use proper equipment 6. Don’t return to normal exercise program until athletic injuries have healed 26

© 2012 McGraw-Hill Higher Education. All rights reserved. Chapter 13 27