1. Exercise for Health and Fitness Chapter 10

3. What is Physical Fitness? • 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

4. Components of Fitness

7. Benefits of Exercise • 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.

9. Benefits of Exercise • 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

11. Cardiorespiratory Endurance Workout • Pulse Rate for 20 seconds X 3 = • 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 & C.C. skiing • Frequency - 3-5 days • Intensity - 60-80% • Duration - 20-60 minutes

12. THR Recommendations • 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

16. Designing Your Fitness Program • Medical Clearance • Pick something you Like!!! • Basic Principles of physical training • overload principle • frequency • Intensity • duration

18. Designing Your Fitness Program • 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

19. Designing Your Fitness Program • 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

23. Putting Together Your Own Program • Set Goals • Select Activities • Make a Commitment • Begin and Maintain your Program • Record and Assess your Progress

24. Designing an Exercise Program • 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.

25. Designing an Exercise Program • 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.

27. Two Types of Muscular Contractions

30. Muscular Strength and Endurance • 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

33. Flexibility • 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.

35. Complete Fitness Program • Cardiorespiratory Endurance • Muscular Strength and Endurance • Flexibility • Skill Training - incorporating exercise into an physical activity or sport which is enjoyed

36. Getting Started and Staying on Track • 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.

37. Preventing and Managing Athletic Injuries • 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

39. Thank You!!