1. Exercise For health and fitness
Chapter 13
Exercise For health and fitness

2. What is Physical Fitness?
The body’s ability to respond or adapt to the demands and stress of physical effort
Health-related fitness: 5 components
Cardiorespiratory endurance
Muscular strength
Muscular endurance
Flexibility
Body composition

3. What is Physical Fitness?
Cardiorespiratory Endurance - ability to perform prolonged, large-muscle, dynamic exercise at moderate to high intensity
Muscular Strength - amount of force a muscle can produce with a single maximum effort
Muscular Endurance - ability to resist fatigue and 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 (muscle, bone, and water) in the body
Skill-Related Components of Fitness – speed, power, agility, balance, coordination and reaction time. Tends to be sport specific

4. Physical Activity and Exercise for Health and Fitness
The Centers for Disease Control and Prevention (CDC) recent statistics about American adults:
About 31% participate in some leisure-time physical activity
Between 2003 and 2009, that leisure-type physical activity decreased by nearly 6%
Physical activity levels are higher in men than in women but decline with age in both
Levels are lower in Hispanics, American Indians, and blacks than in whites
People with higher levels of education are more active. 54% of college grads exercise regularly compared to 31% of high school dropouts

5. The Benefits of Exercise
Improved cardiorespiratory functioning
More efficient metabolism and improved cell health
Improved body composition
Reduced risk of premature
death

6. Disease Prevention and Management
Cardiovascular Disease
Prevention = Exercise
Improves cholesterol levels
Improves blood pressure
Improves insulin resistance
Interferes with the disease itself
Lowers risk of heart disease and stroke
Cancer
Osteoporosis
Type 2 Diabetes

7. Improved Psychological and Emotional Wellness
Reduced anxiety and depression
Improved sleep
Reduced stress
Enhanced self-esteem and
sense of self-efficacy
Enhanced creativity and
intellectual functioning
Improved interpersonal wellness

8. Physical Activity and Exercise for Health and Fitness
Improved immune function
Prevention of injures and low-back pain
Improved wellness for life

9. Figure 10.1 Physical activity pyramid

10. Flexibility Exercises
Proper stretching technique
Statically
Ballistic (bouncing) is dangerous
Active
Passive
Frequency
Intensity and time

11. Designing Your Exercise Program: First Steps
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

12. Cardiorespiratory Endurance Exercises
Frequency days per week
Intensity
Maximal oxygen consumption (VO2max)
Target heart rate range
Duration minutes per workout
Type
The warm-up and cool-down

13. Developing Muscular Strength and Endurance
Types of strength training exercise
Resistance exercise
Isometric (static) exercise
Isotonic (dynamic) exercise
Choosing equipment
Choosing exercises
Frequency
Intensity and time
A caution about supplements

14. Figure 10.3 A summary of the FITT principle for the health-related components of fitness

15. Getting Started and Staying on Track
Selecting instructors, equipment, and facilities
Finding help and advice about exercise
Selecting equipment
Choosing a fitness center
Eating and drinking for exercise
Balanced diet
Drink before and during exercise
2 cups, 2 hours before
Manage your fitness program
Start slowly, get in shape gradually
Exercising consistently
Assessing your fitness
Preventing and managing athletic injuries
Staying with your program