1. Personal Fitness Pages 23-48, plus: http://www. csep
EXCI233
Leave out the sections”How Do I Design an Aerobic Workout, How do I Design a Muscle Workout, What Should I know about Performance-Enhancing Drugs?, Steroids, Creatine, Other Ergogenic Aids”, Types of Stretching, What is the Difference between Stretching and Warming Up?, Fit for Life”

2. Summary Components of Physical Fitness Target Heart Rate
Cardio-respiratory fitness
Muscular Fitness
Flexibility
Body Composition
Target Heart Rate
Benefits of Exercise
Good physical fitness encompasses : body composition- lean vs fat tissues
Muscular fitness, cardiovascular fitness, flexibility (range of movement around the joint)

3. Physical Fitness
Physical fitness-the ability of the body to respond to routine physical demands
Body should also have reserve capacity to react to physical challenges
Reserve capacity: don’t need to do it but do it anyways.
Could use the ferrari on a daily but we only do little steps here and there, so it may not age like you want it to.
Reserve capacity, can take you faster and longer
Extra reserve that your body has to respond to challenges that come up (not routine challenges)
As you get older the reserve capacity will decrease, but if you engage in physical actvity then the reserve may stay the same

4. Components of Physical Fitness
Cardio-respiratory fitness
Ability to sustain prolonged rhythmic activity
Achieved by aerobic exercise, related to oxygen used by body to support the activity
Increasing your heart rate on a long term basis (15 minutes- 2hours for example)
Other terms used to describe this type activity, aerobic exercises

5. Components of Physical Fitness
Muscular fitness: strength and endurance
Muscular strength refers to force within muscles
Strength is shown by the maximum weight that we can lift, push, or press in one effort
Muscular endurance is ability of muscles to perform repeated effort
Endurance is measured by the number of times you can lift, push, or press a given weight
Different components that contribute to the weight that registers when you step on the scale?
Water, body fat, muscular mass, bones
Water weight is the most changeable
Which one do we worry about the most? fat

6. Components of Physical Fitness
Body composition
Relative amounts of fat versus lean tissue in body
Body fat % above 25% for a man and above 32% for a woman is considered obesity
A high body fat % is related to increased incidence of heart disease, high blood pressure, diabetes, stroke, some forms of cancer, among other conditions
What explains the difference between male and female body fat?
Women have more body fat for reproductive reasons.
Are there consequences to having a body fat percentage above the healthy range?
Highher risk of stroke, diabetes, cancers, high blood pressure
No human can have 0% body fat

7. Components of Physical Fitness
Flexibility
Refers to range of motion around each joint
Physical conditioning
Conditioning is enhanced with improved cardiorespiratory, muscular strength and endurance, and flexibility
As you age, flexibility will decrease
Felxibility helps stretch the muscle

8. The Couch Potato Crisis
Being sedentary increases the risk for heart disease, high blood pressure, obesity, osteoporosis
Increasing one’s physical activity level (by 150 Calories burned per day) can lower heart attack risk

9. Benefits of Exercise Exercise is related to:
Having stronger bones and a lowered risk of osteoporosis
Increased flexibility, better functioning digestive system, less risk of constipation
Speedier metabolism, lower risk of overweight, diabetes
Lowered risk of heart disease, some cancers

10. Benefits of Exercise Exercise is related to:
Stronger immune system to fight off infections
Positive effects on mood, stress, and immune system
Lowered weight
More strength and stamina in old age that increases the ability to live independently for longer

11. Canada’s Physical Activity Guidelines
Consult the website for the Canadian Society for Exercise Physiology. It has recently published guidelines for physical activity for Canadians. These can be found at the following website:
The information from the website is in place of the information in the text “Why Should I Exercise” and “Motivation”, pages 57-62, and it also replaces the Physical Activity Pyramid

12. Cardiorespiratory Fitness
The heart, lungs and blood vessels need to carry more oxygen to all of the body’s cells
This type of activity is also called aerobic activity because the body uses as much or slightly more oxygen than it usually takes in
Evaluating effectiveness: preforming the VO2 max test, testing the heart rate, respiration, oxygen consumption

13. Target Heart Rate
Target Heart Rate (THR) is used to assess whether the exercise is strenuous enough to challenge the heart and lungs
Take carotid pulse, which should be taken during or immediately after exercise to determine level at which you have been exercising
Generally speaking, the THR will decrease as you get older

14. Target Heart Rate
THR is based on exercising at a percentage of average maximum heart rate for each sex and for various age groups
Exercising at 60% of the THR is low-moderate activity
Exercising at 85% of the THR is vigorous activity
You just need to read the section “How Do I Design an Aerobic Workout?”, pages 36-40, for your own interest

15. Muscular Strength and Endurance
Strength is related to the muscles being able to work efficiently and reliably
Strength conditioning leads to firmer muscles that will be able to contract more vigorously, with less effort and lower risk of injury

16. Muscular Strength and Endurance
Strength training increases the size of the muscle fibres and strengthens the connective tissue around the muscle
Strength training leading to increase in muscle tissue is the best way to increase the use of body fat during exercise

17. Exercise and Muscle Strength and Endurance
Inactivity leads to gradual loss of muscle size and weakening strength
Increasing use of a muscle leads to the muscle growing stronger
The muscle is trained by overloading-increasing the work demand of the muscle over the usual
You just need to read the section on “How Do I Design a Muscle Workout”, pages 42-45, for your own interest

18. Flexibility
Flexibility refers to the range of motion that is achievable without injury at a joint or group of joints
Flexibility increases until adolescence after which flexibility tends to decrease over the lifespan

19. Benefits of Flexibility
Prevention of injury
Relief of muscle strain
Relaxation
Relief or soreness after exercise
Improved posture
Better athletic performance

20. Total Fitness
Various types of exercise are needed to attain total fitness
There is no one exercise that improves cardiorespiratory fitness, strength and flexibility together
Cross-training is used to combine different components of fitness training