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Personal Fitness: Improving Health Through Exercise

Personal Fitness: Improving Health Through Exercise. Chapter 10. 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:

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Personal Fitness: Improving Health Through Exercise

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  1. Personal Fitness: Improving Health Through Exercise Chapter 10

  2. 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

  3. Components of Fitness

  4. What Influences Flexibility? • Genetics • Gender • Type of Joint • Body Build • Resistance Training • Exercise History • Temperature • Age

  5. 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 2-5 times a week.

  6. Target Heart Zone • Pulse Rate for 20 seconds X 3 = RHR (when you wake up) • 220 - Age = Maximum Heart Rate • MHR X 60% = target heart rate range • MHR X 80% = target heart rate range • Intensity - 60-80% (see slide 14) • There are more accurate ways of determining your “zone” in a lab

  7. 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

  8. Determining Exercise Intensity • Target Heart Rate • Rating of Perceived Exertion (RPE) • “Talk Test”

  9. Putting Together Your Own Program • Set Goals • Select Activities You Enjoy! • Medical Clearance if Needed • Make a Commitment • Begin and Maintain your Program • Record and Assess your Progress • Overload Principle

  10. Designing Your Fitness Program • See Spotlight on Your Health—Page 322 • Cardiorespiratory endurance exercises • 3-5 days/week • 20-60 minutes • target heart rate • (See Assess Yourself—Page 328) • Flexibility exercises • 2-5 days/week • hold each stretch for 10-30 seconds

  11. 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 • Warm up, (stretch), exercise, cool down, stretch • FITNESS = FUN = HEALTHY LIFESTYLE

  12. Harmful Exercises • Exercises that put undue stress on the back • Straight leg sit-ups, standing toe touches, donkey kicks, windmills, cherry pickers, back bends/bridges, cobra • Exercises that put undue stress on neck • Full neck circles, plough, curls (unmodified) • Exercises that put undue stress on the knees • Deep knee bends, hurdler’s stretch (unmodified), quad stretch (on back with knees bent back beside buttocks), deep lunges (with improper form)

  13. Other Activities • Fitness Testing • 1 mile walk/run • Sit and reach • Waist/hip ratio • Body fat—BMI (need height) • Muscular endurance (push-ups, curl-ups) • Know Your Muscles--Muscle Handouts

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