2. Dr. Afaf A Shaheen Lecture 10 RHS 322

3.  The Ability of the body to adapt to the demands of physical effort in relation to both general health and specific activities.  Five components of fitness: ◦ Cardiorespiratory endurance: ◦ Muscular Strength ◦ Muscular endurance ◦ Flexibility ◦ Body composition 2

4. Cardiorespiratory Endurance-ability of heart and lungs to deliver oxygen to working muscles for sustained activity Muscular Endurance- ability of muscle to sustain a given level of muscle tension Muscular Strength- amount of force a muscle can produce with a single maximum effort Flexibility- ability to move joints through their full range of motion Body Composition- amount of lean body tissue vs. body fat 3

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7.  Increases energy levels  Boosts the immune system and helps to prevent many diseases.  Improves Cardiorespiratory function and reduces chances of CV diseases.  Metabolism.  Improved Body Composition. 6

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9.  Reduction of Hypokinetic diseases  Improves blood fat levels - improves HDL’s  Improves blood pressure  Cardiorespiratory endurance  Reduction of certain cancers  Osteoporosis  Diabetes (Type II)  Improved psychological and Emotional Wellness 8

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11.  220 - Age = Maximum Heart Rate ◦ MHR X 60% = target heart rate range ◦ MHR X 80% = target heart rate range  Type of Activity - walking, jogging, swimming, biking  Frequency - 3-5 days  Intensity - 60-80%  Duration - 20-60 minutes 10

12.  80-90% MHR- to improve performance. No medical problems  70-80% MHR exercise regularly on a weekly schedule. No medical problems  60-70% MHR beginning an exercise program. No medical problems  <60% previously sedentary, unfit, rehabilitating after injury,or medical problem 11

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16.  Medical Clearance  Pick something you Like!!!  Basic Principles of physical training ◦ overload principle ◦ frequency ◦ Intensity ◦ duration 15

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18.  Medical Clearance  Pick something you Like!!!  Cardiorespiratory endurance exercises ◦ 3-5 days/week ◦ 20-60 minutes ◦ target heart rate  Flexibility exercises ◦ 3-5 days/week ◦ hold each stretch for 15-30 seconds 17

19.  Muscular strength and endurance exercises ◦ 2-4 days/week ◦ do resistive exercises to increase strength  Exercises to develop skills required in the sports or activities you have chosen  Each workout should include a period of warm-up and cool-down  FITNESS = FUN = HEALTHY LIFESTYLE 18

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23.  Set Goals  Select Activities  Make a Commitment  Begin and Maintain your Program  Record and Assess your Progress 22

24.  Best program = Health and Fun.  To Improve health activity should be performed regularly.  Current level should determine starting point and how to increase physical activity.  Men over 40 and Women over 50.  Cardiorespiratory endurance exercises should stress large muscle groups. 23

25.  Duration.  Warm-up and Cool down.  Muscular Strength.  Muscular Endurance. ◦ Common exercises - push-ups or sit-ups 3-5 times a week. ◦ Increasing muscle strength requires doing resistive exercise, which is exerting force against machines,or own body weight. 24

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27. 26 Two Types of Muscular Contractions

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30.  Equipment  Complete weight training program  In order to improve fitness  Both men and women can increase strength through resistive training ◦ Men typically are stronger b/c of larger muscle mass ◦ Women tend to develop more defined muscles  CAUTION about Supplements 29

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33.  Necessary to maintain full R.O.M. ◦ Static stretching NOT BOUNCING. ◦ Active stretching involves stretching a muscle by contraction of the opposing muscle. ◦ Passive stretching involves an outside force.  Complete flexibility workout should have -. ◦ 3-5 repetitions with a count of 10-30 seconds each. ◦ Rest for 30-60 seconds between repetitions ◦ Should last around 20-30 minutes. ◦ At least 2-4 times a week. 32

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36.  Cardiorespiratory Endurance  Muscular Strength and Endurance  Flexibility  Skill Training - incorporating exercise into an physical activity or sport which is enjoyed 35

37.  Select the best equipment you can afford.  Maintain a well-balanced diet and adequate water/fluids.  Manage your fitness program so that it becomes an integral part of your day.  Consistency: The Key to Improvement  Assess your own approximate level of Cardiovascular endurance by checking your time for the 1.5 mile run/walk. 36

38.  Care for injuries that may occur. ◦ R.I.C.E.  Staying in condition  Warm-up and Cool down  Use proper body mechanics  Not exercising when ill  Use proper equipment  Not returning to normal exercise programs until injury has healed 37

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