1. Exercise for Health and Fitness
Chapter Thirteen
Exercise for Health and Fitness

2. Benefits of Physical Activity
People of all ages, male and female, can benefit from regular exercise
Through a modest increase, most Americans can improve their health and quality of life
Additional health benefits can be gained through greater amounts of physical activity
Physical activity reduces the risk of premature mortality, improves psychological health, and is important to muscle, bones, and joints
See Figure 13-1, Healthy People 2010

3. Components of Physical Fitness
Cardio-respiratory endurance
Muscular strength
Muscular endurance
Flexibility
Body composition

4. Cardio Respiratory Endurance
Heart, lungs, blood vessels
Increases capacity for prolonged activity
Aerobic energy production

5. Muscular Strength
Muscular Strength is the amount of force a muscle can produce with a single maximum effort
Muscle tissue are important elements for:
Overall body composition
Increasing metabolism
Healthy aging
Preventing injuries

6. Muscular Endurance
Muscular Endurance is the ability to resist fatigue and sustain muscle tension over a long period of time
Good for maintaining posture and injury prevention
Repetitions are gradually increased compared to strength
Muscular endurance is not equivalent to cardio respiratory endurance

7. Flexibility Ability to move a joint through their range of motion
Can improve posture, balance, and decrease pain
Limitations can be due to gender, age, body build, and fitness level

8. Body Composition Proportion of fat and fat-free mass in the body
Healthy body composition involves a high proportion of fat-free mass and an acceptably low level of body fat
Relationship of excessive body fat and disease factor exist
More details discussed in Chapter 14

9. Benefits of Exercise Improved Cardiorespiratory Functioning
More Efficient Metabolism
Improved Body Composition
Disease Prevention and Management
Improved Psychological and Emotional Wellness
Improved Immune Function
Prevention of Injuries and Low-back Pain
Improved Wellness over the Life Span
See Figure 13-2 regarding the benefits of exercise
See Box: Dimensions of Diversity

10. Regular Physical Activity Lowers These Risks
Heart Attacks
Blood Fat Levels
High Blood Pressure
Coronary Heart Disease
Stroke
Cancer
Osteoporosis
Diabetes
See Figure 13-3 regarding the diseases that affect low activity levels in people

11. Examples of Psychological Benefits Through Exercise
Reduced Stress
Reduced Anxiety
Improved Self-Image
Enjoyment
See Box; Mind/Body/Spirit
See Box: “Exercise and the Mind”

12. Designing Your Exercise Program
The best exercise program has 2 primary characteristics:
Promotes Health
Fun and enjoyable to perform
Proper planning and thinking will assist with accomplishing your fitness goals

13. Lifestyle Physical Activity for Health Promotion
The Surgeon General’s Report (1995) recommends that all Americans expend 1000 calories per week
This is equivalent to 15 minutes of running or 30 minutes of walking per day
Resistance work such as weight training is highly recommended twice a week to build and maintain strength
By increasing physical activity levels, you can expect to improve your overall health and well-being
Other organizations, such as the WHO recommend minutes/day of physical activity
See Figure 13-4 on activity session equivalency rates
See Box: “Becoming More Active”
See Table 13-1 on aerobic exercise programs
See Figure 13-6 on a Physical Activity Pyramid

14. How to Begin an Exercise Program
Medical Clearance
Seek out assistance for a structured exercise program
Utilize ‘Basic Principles of Physical Training’ by overloading your muscles gradually, using the following guidelines:
Frequency (3-5 days of cardio, 2-3 days of wts./week)
Intensity
Time
Type
See Figure 13-5 on improvements of quality of life and reduction of disease

15. Guidelines for Cardiorespiratory Endurance Exercises
Use exercises that involve large muscle masses
Frequency should be 3-5 days per week
Intensity should be based upon your Target Heart Rate
Duration should be minutes continuously
Implement proper warm up and cool-down techniques
See Box: Take Charge

16. Strength Training Concepts
Understand the difference between Isometric and Isotonic forms of resistive exercises
Choose exercises that work all major muscle groups, as well as the specific areas of interest
High reps that result in fatigue will focus upon endurance vs. lower reps which will emphasize strength
Lighter weights are recommended for older adults
See Box: “Gender Differences in Muscular Strength”
See Box: “Gender Matters”
See Box: Take Charge

17. Flexibility Exercises
A good stretching program includes all the major muscle groups and joints of the body
Static stretching is the preferred method vs. ballistic types
Each stretch should be held for seconds and repeated several times, to the point of tension
Stretching should be performed 2-3 times per week
Refer to the Online Learning Center for a recommended stretching program
See Box: In the News

18. Summary of Exercise Principles
Perform aerobic exercises at least for 20 minutes 3-5 times/week at your target level
Perform resistance exercises to fatigue, 2-3 times per week on major muscle groups
Implement flexibility exercises 2-3 times per week, especially when your muscles are warm
Drink plenty of fluids (preferably water) before, during, and after your exercising
Utilize assessments to keep motivated and maintain consistency of workout programs
Summary of exercises can be found in Table 13-2
Figure 13-8 will summarize the FITT principle
See Box: Critical Consumer for selecting a proper gym
See Box: Assess Yourself
See Table 13-3 on Managing Athletic Injuries

19. Managing Athletic Injuries
For minor cuts and scrapes, stop the bleeding and clean the wound with soap and water
For soft tissue injuries, use the RICE principle
Rest
Ice
Compression
Elevation
See Table 13-3 on Managing Athletic Injuries
See Box: Assess Yourself

20. Exercise for Health and Fitness
Chapter Thirteen
Exercise for Health and Fitness