1. © 2013 McGraw-Hill Higher Education. All rights reserved. Chapter Four: Becoming Physically Fit

2. © 2013 McGraw-Hill Higher Education. All rights reserved. Basic Concepts Physical fitness A set of attributes that people have or achieve that relates to the ability to perform physical activity Physical activity Any bodily movement produced by skeletal muscles that results in energy expenditure Exercise (subset of physical activity) Planned, structured, and repetitive activity designed to improve or maintain physical fitness

3. © 2013 McGraw-Hill Higher Education. All rights reserved. Five Components of Physical Fitness 1. Cardiorespiratory endurance Aerobic vs. anaerobic exercise 2. Muscular Strength 3. Muscular Endurance 4. Flexibility 5. Body composition

4. © 2013 McGraw-Hill Higher Education. All rights reserved. Cardiorespiratory Endurance Ability of the heart, lungs, and blood vessels to process and transport oxygen over a period of time Produced by exercise involving continuous, repetitive movements Examples: brisk walking, jogging, cycling Aerobic (with oxygen) energy production Structural and functional benefits

5. © 2013 McGraw-Hill Higher Education. All rights reserved. Muscular Fitness Strength: Ability to contract skeletal muscles to a maximal level Endurance: Ability to contract skeletal muscles repeatedly over a long period of time Improved by performing repeated contractions at less than maximal levels

6. © 2013 McGraw-Hill Higher Education. All rights reserved. Flexibility and Body Composition Flexibility: Ability of your joints to move through an intended range of motion Body composition: The make-up of the body in terms of muscle, bone, fat, water, and minerals Fitness experts are most concerned with percentages of body fat and fat-free weight

7. © 2013 McGraw-Hill Higher Education. All rights reserved. Developing a Personalized Fitness Program: Key Principles Overload: Placing increasing amounts of stress or resistance on the body causes changes that improve fitness Specificity: The type of exercise must be specific to the outcome that is targeted for improvement Reversibility (regression): “Use it or lose it”

8. © 2013 McGraw-Hill Higher Education. All rights reserved. Cardiorespiratory Endurance Training Factors 1. Mode 2. Frequency 3. Intensity 4. Duration *FITT (Frequency, Intensity, Time, Type)

9. © 2013 McGraw-Hill Higher Education. All rights reserved. Developing a Cardiorespiratory Endurance Program 1. Mode of activity Continuous activity Using large muscle groups Aerobic in nature Enjoyable Cross-train and/or vary activities to maintain motivation

10. © 2013 McGraw-Hill Higher Education. All rights reserved. Developing a Cardiorespiratory Program 2. Frequency (How often should I train?) 3-5 times/week More than 5 times/week will not create further improvement Less than 3 times/week will not show significant improvement

11. © 2013 McGraw-Hill Higher Education. All rights reserved. Developing a Cardiorespiratory Program 3. Intensity (How hard should I train?) Target heart rate (THR) = Between 65% and 90% of maximum heart rate Maximum heart rate can be estimated by subtracting your age from 220 Target heart rate range = (220 – age) x 65-90% Sample calculation for a 20-year-old: 220 - 20 = 200 x 0.65 = 130 bpm 220 - 20 = 200 x 0.90 = 180 bpm

12. © 2013 McGraw-Hill Higher Education. All rights reserved. Developing a Cardiorespiratory Program 4. Duration ACSM recommends 20-90 minutes of continuous activity The lower the intensity, the longer the duration should be

13. © 2013 McGraw-Hill Higher Education. All rights reserved. Muscular Fitness Types of Muscular Fitness Exercises Isometric (“same length”): Muscle contraction without movement Isotonic (“same tension”): Muscle contraction with movement against a specific fixed resistance throughout the full range of motion Isokinetic (“same motion”): Muscle contraction with movement against variable resistance through the full range of motion at a fixed speed

14. © 2013 McGraw-Hill Higher Education. All rights reserved. Muscular Fitness: Equipment

15. © 2013 McGraw-Hill Higher Education. All rights reserved. Muscular Fitness Frequency: 2 or 3 times/week Repetitions: 2-4 sets of 8-12 repetitions (10-15 repetitions for adults over 50) of 8-10 exercises Multiple sets could provide greater benefits Sufficient resistance to fatigue major muscle groups (legs, arms, shoulders, chest, back) Training recommendations Isotonic or isokinetic exercises Full range of motion at a slow to moderate speed using rhythmic breathing

16. © 2013 McGraw-Hill Higher Education. All rights reserved. Major Muscle Groups

17. © 2013 McGraw-Hill Higher Education. All rights reserved. Flexibility Failure to maintain flexibility can result in reduced range of motion and injury Two forms of stretching motions: Static stretching: Slow lengthening of a muscle group to an extended stretch, followed by a hold of the extended position for 15-60 seconds Recommended Ballistic stretching: A bouncing form of stretching in which a muscle group is lengthened repetitively to produce multiple quick, forceful stretches

18. © 2013 McGraw-Hill Higher Education. All rights reserved. Flexibility Training Stretch all major muscle groups At least 2 to 3 times/week Should be done following a warm-up Static stretching is preferred over ballistic stretching Hold each stretch for 15-60 seconds

19. © 2013 McGraw-Hill Higher Education. All rights reserved. Body Composition Measurement of percent body fat is often included in a fitness program To reduce body fat, an exercise program should maximize caloric expenditure ACSM recommends exercise sessions expending 2000 calories per week

20. © 2013 McGraw-Hill Higher Education. All rights reserved.

21. The Workout Routine Warm-up (5-10 minutes of slow, gradual, comfortable movements related to the upcoming activity; can end with a period of stretching) Conditioning (cardiorespiratory endurance, strength training, and/or flexibility workout following ACSM guidelines) Cooldown (5-10 minutes of relaxing exercises to return the body to a resting state; can end with a period of stretching)

22. © 2013 McGraw-Hill Higher Education. All rights reserved. Exercise Over the Life Span: Children Research and recommendations for children’s physical activity U.S. children and teenagers lead very sedentary lives Increased percentage of children and teenagers are overweight Need at least 60 minutes every day of moderate- to-vigorous intensity physical activity

23. © 2013 McGraw-Hill Higher Education. All rights reserved. Exercise and Aging Change is gradual Individual differences occur Greatest change is noted in areas of complex function Homeostatic decline occurs with age Stay physically active to slow physical decline

24. © 2013 McGraw-Hill Higher Education. All rights reserved. Changes in Midlife Adults Period between 45 and 64 years of age Decrease in bone mass and density Increase in vertebral compression Degenerative changes in joint cartilage Increase in body fat Decrease in capacity to engage in physical work Decrease in visual acuity Decrease in resting energy requirements Decrease in fertility Decrease in sexual function

25. © 2013 McGraw-Hill Higher Education. All rights reserved. Changes in Older Adults Decrease in bone mass and changes in bone structure Decrease in muscle bulk and strength Decrease in cardiorespiratory endurance Loss of nerve cells Decrease hearing and vision abilities Decrease in sensory modalities Slower reaction time Gait and postural changes

26. © 2013 McGraw-Hill Higher Education. All rights reserved. Exercise for Older Adults Exercises for younger adults may be inappropriate for people over aged 50 Supervision from a certified instructor may be necessary Physical exams are recommended before beginning a program Well-designed programs should start slowly Recognize signs of distress

27. © 2013 McGraw-Hill Higher Education. All rights reserved. Special Health Concerns Low-back pain Affects 4 out of 5 adults at least once in their lifetimes Mechanical (postural) problems tend to be the main culprit Regular physical activity greatly reduces the occurrences of low-back pain

28. © 2013 McGraw-Hill Higher Education. All rights reserved. Special Health Concerns Female athlete triad Disordered eating, amenorrhea, and osteoporosis Signs include: reduced cognitive function, altered hormone levels, early onset of menopause Early physician referral is vital Pregnancy Exercise should be continued barring complications Avoid overheating, impact exercises, and excessive bouncing or jarring motions

29. © 2013 McGraw-Hill Higher Education. All rights reserved. Special Health Concerns Osteoporosis Decreased bone mass; may lead to fractures 80% of suffers are women Lower level of estrogen may decrease calcium absorption Adequate calcium and vitamin D intake; weight bearing exercise Osteoarthritis Joint inflammation Common in older adults Often occurs in weight- bearing joints Genetic predisposition is also a key factor Regular physical activity may reduce the risk for osteoarthritis

30. © 2013 McGraw-Hill Higher Education. All rights reserved. Training Recommendations Drink enough fluid before, during, and after activity Wear comfortable clothing that promotes temperature regulation Use appropriate safety equipment

31. © 2013 McGraw-Hill Higher Education. All rights reserved. Effects of Steroids

32. © 2013 McGraw-Hill Higher Education. All rights reserved. Exercise Injuries: Strategies for Prevention and Care 1. Start at a low level and progress gradually 2. If you stop exercising for an extended time, do not restart at the level at which you stopped 3. Listen to your body 4. Follow rehabilitation instructions carefully 5. Develop a preventive approach to all injuries

33. © 2013 McGraw-Hill Higher Education. All rights reserved. Chapter Four: Becoming Physically Fit