Exercise and Lifelong Fitness

1. Exercise and Lifelong Fitness Chapter 13

2. The Importance of Physical Activity • Physical Activity is defined as any movement that requires your large muscle groups to work. • Exercise, raking the leaves, mowing the lawn, vacuuming, etc. • The changes that occur due to physical activity are beneficial to your body, your mind, and social interactions

3. Why Exercise?

4. Physical Benefits of Exercise • As the heart gains strength; it pumps more blood with less effort • The number of capillaries in your muscles increase; which may reduce blood pressure. • Exercise lowers blood cholesterol levels. Cardiovascular System Receives the most benefit from exercise.

5. Physical Benefits of Exercise Cont’d Weight Maintenance • Physical activity increases your basal metabolic rate. • Higher BMR makes it easier to remain at a healthy weight. • Healthy weights reduce the risk for developing diabetes, heart attack, & certain cancers.

6. Bone strength Activities should include weight bearing exercises to make bones become more dense and to reduce the risk of developing osteoporosis. Balance and Coordination Physical activity increase balance and coordination which may improve athletic performance. It also decreases the risk of injury in performing everyday tasks. Physical Benefits of Exercise Cont’d

7. Psychological Benefits • Improved self esteem. • Increased levels of confidence. • The body relaxes more after exercise. • Fights against depression; many doctors consider exercise as an important part of treatment for depression.

8. Endorphins It is physiologically impossible not to feel better after you exercise!

9. Social Benefits of Physical Activity Exercise is an opportunity to have fun and often times it involves interactions with others. Physical activity can be a means to bond with family and friends.

10. The 5 Components of Fitness

11. Types of Physical Activities • No single exercise can improve or maintain all 5 components of fitness; so you should do a variety of activities. • Physical activities can be classified as aerobic or anaerobic exercises. • Strengthening and endurance activities can be further broken into isometric, isotonic, and isokinetic exercises

12. Physical Activity

13. Aerobic Exercise • Ongoing exercise that increases breathing and heart rates. • Uses large muscle groups in a rhythmical pattern; swimming, running, walking, biking, aerobics, etc. • Must be performed at least 20 minutes 3 days a week toimprove performance and receive any CV benefits.

14. Anaerobic Exercise • Anaerobic Exercise is described as an intense physical activity that lasts for a few seconds to a few minutes. • Lifting weights, sprinting, push-ups are all examples. • Most anaerobic exercises improve muscular strength, endurance, or flexibility.

15. Iso- exercises • Isometric- an exercise where muscles contract but very little body movement takes place. Pushing your hands against one another. • Isotonic- involves contracting and relaxing your muscles through a full range of motion. Pull-ups; using free weights • Isokinetic- muscles contract at a constant rate. They require fitness machines that provide resistance. Generally used in physical therapy.

16. Quiz • T/F: Physical Activity is defined as any movement that requires your large muscle groups to work. • T/F: Physical activity increase balance and coordination which may improve athletic performance. • T/F: Anaerobic Exercise is described as an intense physical activity that lasts for a few seconds to a few minutes. • T/F: Isometric- an exercise where muscles contract but very little body movement takes place. Pushing your hands against one another. • T/F: Cardio respiratory endurance is the most important component of fitness.

17. Setting Goals for Lifelong Fitness

18. Assess Your Fitness Levels

19. Assess Your Fitness Levels

20. Tips for Long Term Goals • Define long term goals • Choose activities you can do for a lifetime • Vary your activities • Combine exercises with social activities

21. Tips for Short Term Goals • Know what you want to improve! • Is it cardiorespiratory endurance, decrease body fat, increase lean muscle mass, improve your time in the mile run, etc. • BE SPECIFIC WITH YOUR GOALS!

22. Develop a Fitness Plan Gotta make it a priority to work out and it must be part of your weekly agenda. Know when, where, and what exercises you want to accomplish to improve your health.

23. FITT The success of your fitness level depends on 4 factors: how often, how hard, how long you exercise, and what type of exercise you perform. These factors make up the FITT formula. Frequency- how often- (3-5 days a week) Intensity- how hard- THR or (talk test) Time- how long- 20-30 minutes minimum Type- aerobic or anaerobic

24. Monitor Your Progress • You should begin to notice physical changes in 12 weeks. • Don’t just monitor weight because as you gain strength you gain muscle; muscle weights more than fat so you may gain weight from exercising. • A drop in your resting heart rate is a better indicator of improved fitness. • Alter your plan when your exercise routines are become too easy.

25. Phases of Exercise • Warm up (5-10 min) • Stretch (5-10 min) • Workout (20-60 min) • Cool Down (5-10 min) • Stretch (5-10 min)

26. Section 2 Quiz • T/F: You should assess your fitness levels before you develop a fitness plan. • T/F: The “F” in the FITT Principle stands for the word frequency. • T/F: The talk test is a good way to measure the intensity level of an exercise. • T/F: Muscle weighs more than fat so you may gain weight when you begin your exercise plan. • T/F: Warming up should be done before stretching your muscles.

27. Physical Activity and Safety Chapter 13 Section 3

28. Exercising Safely Most injuries can be avoided if you get proper medical care, wear safety equipment, and pay attention to your surroundings and the weather.

29. Exercising Safely • Equipment- choose the right equipment for the activity • Clothing- should be comfortable and allow unrestricted movement • Footwear- should fit needs for activity, fit properly, and provide support and protection • Protective Gear- wear it when you are supposed to!