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2010 McGraw-Hill Higher Education. All rights reserved.
EXERCISE FOR HEALTH AND FITNESS
Chapter 13
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FIGURE 13.1 CURRENT LEVELS OF PHYSICAL
ACTIVITY AMONG AMERICAN ADULTS
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WHAT IS PHYSICAL FITNESS?
The bodys ability to respond oradapt to the demands and stress ofphysical effort
Five components of fitness:
Cardiorespiratory endurance:Muscular Strength
Muscular endurance
FlexibilityBody composition
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COMPONENTS OF FITNESS
Cardiorespiratory Endurance-ability of heart and lungs to deliveroxygen to working muscles for sustained activity
Muscular Strength- amount of force a muscle can produce with asingle maximum effort
Muscular Endurance- ability of muscle to sustain a given level ofmuscle tension
Flexibility- ability to move joints through their full range of motion
Body Composition-amount of lean body tissue vs. body fat
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SKILL-RELATED COMPONENTS OF FITNESS
The ability to perform a particular sport or activity
Speed the ability to perform a movement in a shortperiod of time
Power the ability to exert force rapidly, based on a
combination of strength and speed Agilitythe ability to change the bodys position quickly
and accurately
Balance the ability to maintain equilibrium while either
moving or stationary Coordination the ability to perform motor tasks
accurately and smoothly using body movements and thesenses
Reaction time the ability to respond quickly to astimulus
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PHYSICAL ACTIVITY ON A CONTINUUM
Is any body movement carried out by the skeletalmuscles and requiring energy.
Arranged on a continuum based on the amount of energythey require
Exercise a subset of physical activity planned,structured, repetitive movement of the body..
Increasing physical activity to improve health andwellness
1996 - U.S. Surgeon Generals Physical Activity andHealth
2007 -ACSM and AHA joint publication Physical Activityand Public Health: Updated Recommendations for
Adults.
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FIGURE 13.2 EXAMPLES OF MODERATE
AMOUNTS OF PHYSICAL ACTIVITY
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PHYSICAL ACTIVITY AND EXERCISE FOR HEALTH
AND FITNESS
The Centers for Disease Control andPrevention (CDC) recent statistics aboutAmerican adults.
About 48% participate in some leisure-timephysical activity, including 50% of men and 47%women.
Between 2001 and 2005, physical activity levels
increased slightly among all age and ethnicgroups, with the exception of Hispanic males.
Education is an important factor.. 54% of collegegraduates do some type of physical activity
compared to 37% of high school dropouts.
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HOW MUCH PHYSICAL ACTIVITY IS ENOUGH?
The amount of activity needed depends onan individuals health status and goals.
Moderate intensity versus high-intensityexercise
Continuous versus intermittent exercise
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BENEFITS OF EXERCISE
Improved cardiorespiratory function
More efficient metabolism
Improved body composition
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FIGURE 13-3 INTERMEDIATE AND LONG-TERM
EFFECTS OF REGULAR EXERCISE.
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Chapter ThirteenExercise
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DISEASE PREVENTION AND MANAGEMENT
Cardiovascular Disease Metabolic Syndrome Insulin resistance High blood pressure Abnormal blood fats Abdominal fat deposits Type 2 diabetes
Blood clotting abnormalities Blood vessel inflammation
Prevention Improves blood fat levels - improves HDLs Improves blood pressure
Hypertension Coronary heart disease Stroke
Cancer Osteoporosis Type II Diabetes
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IMPROVED PSYCHOLOGICAL AND EMOTIONAL
WELLNESS
Reduced stress
Reduced anxiety and depression
Improved self-image Learning and memory
Enjoyment
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DISEASE PREVENTION AND MANAGEMENT
Improved immune function
Prevention of injures and low-back pain
Improved wellness for life
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FIGURE 13.5 PHYSICAL ACTIVITY PYRAMID
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FIRST STEPS
Medical Clearance
Men over 40 and women over 50
Basic Principles of physical Training
Specificity
Progressive overload
Frequency
Intensity
Time
Type
Reversibility Individual differences
Selecting Acitivities
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CARDIORESPIRATORY ENDURANCE EXERCISES
Frequency - 3-5 days
Intensity - 60-80% Maximal oxygen consumption (VO2max)
Target heart rate range Refer to Take Charge: Determining Your Target Heart Rate
Range
Duration - 20-60 minutes
The warm-up and cool-down
Synovial fluid Type of Activity - walking, jogging, swimming,
biking & C.C. skiing
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DEVELOPING MUSCULAR STRENGTH AND
ENDURANCE
Types of Strength Training Exercise
Resistance exercise
Isometric (static) exercise
Isotonic (dynamic) exercise
Choosing equipment
Choosing exercises
Frequency
Intensity Duration
A caution about supplements
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FLEXIBILITY EXERCISES
Proper stretching technique
Statically
Ballistic (bouncing) is dangerous
Active
Passive
Frequency
Intensity
Duration
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FIGURE 13.8 FITT PRINCIPLE
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PUTTING IT ALL TOGETHER
Cardiorespiratory endurance At least 20 minutes Target heart rate
3 to 5 days a week
Muscular strength and endurance Major muscle groups (8-10 machines, one or more sets) 2 or 3 days a week
Flexibility
2 or 3 days a week After exercise
Skill training
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GETTING STARTED AND STAYING ON TRACK Selecting instructors, equipment, and facilities
Finding help and advice about exercise Selecting equipment Choosing a fitness center
Eating and Drinking for Exercise. Balanced diet
Drink before and during exercise 2 cups, 2 hours before
Manage your fitness program Consistency: The key to physical improvement Start slowly, get in shape gradually
Beginning phase Progress phase Maintenance phase
Assess your fitness Endurance by checking your time for the 1.5 mile run/walk.
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PREVENTING AND MANAGING ATHLETIC INJURIES
Care for injuries that may occur. R. - Rest I. - Ice C. - Compression E. Elevation
Basic guidelines1. Staying in condition2. Warm-up and Cool down3. Use proper body mechanics4. Not exercising when ill5. Use proper equipment6. Not returning to normal exercise programs until
injury has healed
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EXERCISE FOR
HEALTH AND
FITNESS
Chapter 13
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