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Chapter 9

Chapter 9. Personal Fitness: Improving Your Health Through Exercise. The Benefits of Physical Activity. PHYSICAL WELL BEING FOR ALL SHAPES AND SIZES. WEIGHT LOSS IN A BOTTLE Health Express USA…. Fat Absorber with Binditol (500mg/90cap.)

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Chapter 9

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  1. Chapter 9 Personal Fitness: Improving Your Health Through Exercise

  2. The Benefits of Physical Activity PHYSICAL WELL BEING FOR ALL SHAPES AND SIZES

  3. WEIGHT LOSS IN A BOTTLEHealth Express USA…. Fat Absorber with Binditol • (500mg/90cap.) • The all natural Fiber Complex with Glucosamine absorbs the fat you eat during a meal while it’s still in the digestive system.

  4. Most effective in….. weight control when used in conjunction with a calorie reduced diet and exercise program.

  5. Lean Body Mass muscle Adipose tissue Water / Bones/ Connective tissue/ Nerves and other stuff Genetic Predisposition Body Composition Endomorphs Tend to store adipose tissue Mesomorphs Tend to be muscular Ectomorphs Tend to be thin BODY COMPOSITION“the stuff we are made of”

  6. ENERGY SYSTEMS ATP-CP Immediate Fast ATP/CP Creatine Phosphate 0 to 10s Non-Oxidative Muscle glucose glycogen Rapid 10s to 90s Oxidative Fats, CHO, Proteins < 2 min. slower steady state endurance

  7. Energy Systems System and Relative Use Oxidative Non Oxidative ATP-CP 0 5s 10s 60s 120s Long Duration

  8. Energy Systems ???

  9. Sympathetic Nervous System Speeding up the Body………. Parasympathetic Nervous System Slowing the Body Down…...

  10. HEALTH STYLE?????

  11. Physical HealthPersonal Physical CharacteristicsOverall Health and Physical Well BeingBody ImageStress ManagementAttitudeExerciseActive LivingNutrition

  12. Lifestyle ISYour ResponsibilityLife is Long - Live Healthy • Choices to Make • Food • Activity • Stress

  13. What You Do Today! Will Have a Profound Effect on Your Future Health & Health Style • Osteoporosis • Diabetes • Heart Disease • Stroke • Obesity • Stress • Etc., etc.,etc.

  14. risk of CHD hypertension blood lipid / lipoprotein profile cardiac function smoking reduction weight management diabetes musculoskeletal disorders Stress management Bone mineral status, and many more Benefits of Exercise

  15. Overcoming Inactivity • Inertia • Movement • More Activity • Fun • Group activity • Support • Life Long

  16. Overall Health Benefits Fun Social Accomplishment Energy Self-esteem Body Image Stress Management Lifelong participation drive for thinness drive for muscularity obsession only body image concerns while restricting nutrition perceive the need for performance enhancing substances REASONS TO EXERCISEand other considerations

  17. Individuality Specificity Progressive overload Rate of Adaptation Plateau - Ceiling Effect Rest Reversibility Balanced exercise Maintenance over-training Principles of Training

  18. F.I.T.T. Aerobic Training • Frequency - 3 to 5 times per week • Intensity - 55 to 85% • of predicted heart rate • Time - 20 to 60 minutes per session. • Type(mode)- walking, running, swimming, cycling, hiking.., etc.

  19. THE HEART • Size of Fist • Pumps 5 Liters of Blood Each Minute • 4 Chambers • Heart Rate (bts/minute) • Intensity Dependent • Resting • Sub-maximum • Maximum

  20. Heart Calculations • Stroke Volume (ml/bt) • Cardiac Output (SV)(HR) • Maximum Heart Rate • Predicted Max. Heart Rate • Predicted Exercise HR • Lower (60%) • Upper (90)

  21. The Lungs • Anatomy of Passage Way • O2 and C02 Exchange • Lung Function Tests • Air - Approximately • Nitrogen 79% • Oxygen 21% • Carbon dioxide 0.4% • Mechanics of Breathing

  22. F.I.T.T. Strength and Endurance Training Frequency - Strength - 1 to 3 times per week Endurance - 3 to 5 times per week Intensity Strength - Lift 4 to 8 repetitions Approximately 50 to 80% Max. Endurance - 15 to 30 repetitions 25 to 50% Max.

  23. Bones Joints Functions: • Locomotion • Manipulation • Protection • Marrow - Red Blood Cell Production • Support Mechanism

  24. TYPE - Target Muscle Groups • Select appropriate exercises for the specific muscle groups • Train reciprocating muscle groups • Balance

  25. Time • Allow body to adapt • 6 to 8 weeks • increase slowly • rest between sets or alternate upper and lower body

  26. We Are, What We Are!!! • Achieve your potential

  27. This May Not Be Your Genetic Inheritance

  28. The Principles of Exercise Apply to everyone but Individual EFFECTS will VARY LIMITATIONS TO Training Aerobic Activity Strength + Endurance Flexibility Anaerobic Training

  29. Fitness Equipment / Safety • Buy Appropriate SHOES • Wear Comfortable Clothing • TOO HOT! TOO COLD! • Run and Walk with a Friend More fun, safer, support system • Night Time: stay to the well lit areas • Seek Expert Fitness Advice…….

  30. Keep Your Plan Manageable,Flexible,Varied and Fun • Start at a level suited for you • ask for help from an exercise professional • It’s OK to miss a session • Mirrors and Scales • Rest when you’re tired • Plan for the rest of your life • Eat ( Good or Bad Food) moderation, balance and personal taste

  31. Getting Started Goals • with a specific goal in mind design a program with a certified exercise expert! Type of Program: endurance vs. Strength or a combination Consider ergometers: • stair climbers, bikes, rowers for endurance

  32. Muscles • Contract - All or Nothing • Work Reciprocally • Adapt to Stress • Strength, Endurance, Posture • Smooth - Involuntary • blood vessels / digestive • Skeletal - Voluntary • biceps / triceps • Cardiac - spontaneous • heart

  33. Improving Muscular Strength and Endurance • Muscular Strength: The amount of force that a muscle is capable of exerting • One Repetition Maximum (1RM) • Muscular Endurance: A muscle’s ability to exert force repeatedly

  34. Principles of Strength Development • Tension Principle: • muscular tension • the strength gain • ……. Weight lifting is one method…….. • Weight machines (pulleys & cables), riding a bike up a hill • all methods work

  35. Resistance Exercise Program • Part of a FITNESS Program to improve muscular strength and endurance • Goal - HYPERTROPHY

  36. Muscle Action • ISOMETRIC M.A. • Force without movement • ISOTONIC M.A. • Force with movement • Concentric M. A. • Eccentric M. A. • Best Results a Combination…….

  37. ISOKINETIC M.A. • The Rate of M.A. is predetermined • 600 / S, 900/S,1800 / S • Degrees per Second • Force does not change the rate • Cybex Rehabilitation Machine - very expensive, specialized, • therapeutic uses

  38. Methods of Providing Resistance • Body Weight Resistance: sit-ups, push -ups, pull - ups (both concentric and eccentric m.a.) • Fixed Resistance: constant absolute resistance (barbells and dumbbells) Biomechanics - joint angles and applied force

  39. Methods of Providing Resistance • Variable Resistance: • Nautilus Distributes the load to to the muscles so that at each angle the load (weight) lifted is altered • Accommodation: Resistance changes in response to the force - speed is kept constant

  40. Be Kind to Your Muscles Warm-up: Activity Readiness • Increase body temperature, heart rate metabolic pathways, etc. • improves muscle performance • specific appropriate stretching Cardiovascular Conditioning • Frequency/ Intensity / Type/ Time Strength Training / EnduranceTraining Progressive, specific & appropriate Cool Down + Flexibility

  41. Your Active Life Plan • Are you ready to start a program? • Health, Injuries, Attitude, reasons to exercises • Select activities that you like to do. • Walking, swimming, running, step class, aerobic, skating, skiing, cycling rowing…………etc,etc.. • Resistance Training • Weight Training / Body as Resistance • sit-ups, push-ups, free weights and wt. Machines…..they all work • Include: • Warm-up / stretching aerobic conditioning, strength/endurance training and flexibility improvements

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