Fitness ConceptsPEAC 1621

Kirk Evanson

Physical Activity and Health Published by the U.S. Surgeon General in 1996

People of all ages benefit from regular physical activity

People can obtain significnat health benefits by including a moderate amount of physical activity on most, if not all, days of the week.

A modest increase in daily activity can result in an improvement in overall health and quality of life.

Additional health benefits can be obtained through greater amounts of physical activity.

Physical Activity Any movement that requires energy.

Exercise Type of physical activity- planned, structured

physical movement designed to improve or maintain physical fitness.

Physical Fitness A set of physical attributes that allows the body

to respond or adapt to the demands of physical stress The body will adapt to the stresses placed upon it.

Many organizations have position stands regarding physical activity (CDC, AHA, ADA, etc.) Anywhere from 30-60 minutes of moderate

intensity exercise per day.

Cardiorespiratory Endurance The ability to perform prolonged, large-muscle, dynamic

exercise at moderate-to-high levels of intensity. Dependent on total lung capacity, cardiac function, the

nervous system, and blood vessels (to name a few). Muscular Strength

The amount of force a muscle can produce with a single maximum effort. Dependent on nervous system and muscle cell function.

Muscular Endurance The ability to resist fatigue and sustain a given level of

muscle tension.

Flexibility The ability to move the joints through their full range of

motion. Body Composition

The proportion of fat and fat-free mass in the body Skill-Related Components of Fitness

Speed: The ability to perform a movement in a short period of time

Power: The ability to exert force rapidly, based on a combination of strength and speed

Agility: The ability to change the position of the body quickly and accurately

Skill-Related Components of Fitness Balance: The ability to maintain equilibrium while

moving or while stationary Coordination: The ability to perform motor tasks

accurately and smoothly using body movements and the senses

Reaction Time: The ability to respond or react quickly to a stimulus

Specificity Exercises should pertain to the component of

interest For example, a leg press exercise would be more

beneficial than a 1-mile run for someone who wants to increase quadricep strength

Progressive Overload The body adapts to the demands of exercise

by improving its function. Frequency Intensity Volume Type of exercise

Reversibility Unfortunately, the body will adapt to the lack

of stress placed upon it Individual Differences (genetic profile)

Genetic make-up responsible for a large part of physical characteristics (muscle mass, fat deposition, etc.)

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Purposeful training Train regularly Start slowly and then build Adhere to fundamental fitness practices

Warm-up Exercise safely

Protective equipment/appropriate clothing (e.g. wearing a helmet when biking, keep alert when walking or jogging near a street or crossing an intersection)

Fundamental fitness practices (cont.) Listen to your body- get adequate rest and

nutrition Cycle the volume and intensity of workouts

Periodization Vary types of exercises and/or activities Track progress

Goal setting is a great way to maintain focus and continuity with an exercise regimen

DailyBurn project

Cardiorespiratory system Heart

Atria, ventricles Blood vessels

Arteries and veins Capillaries and venules

Respiratory system Lungs (alveoli)

Supplies oxygen to the body and removes carbon dioxide

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CR at rest and during exercise Rest

Heart rate (50-90 beats/min) Breathing (12-20 breaths/min) Blood pressure (120/80)

Exercise HR increases up to 170-210 beats/min

Stroke volume increases Cardiac output increases

BP increases Systolic increases while diastolic holds or drops

slightly And much, much more

Energy comes from Sugars (glucose), fats (lipids), and protein (amino acids)

Energy from protein is negligible for the most part Cells will metabolize these nutrients to ATP

(adenosine triphosphate) Exercise utilizes different metabolic pathways to

provide energy

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Immediate ATP/PCr

Provides energy rapidly but for only a short period of time 10 seconds or less

Nonoxidative Sugars (glycolysis)

Provides energy for short-term, high intensity exercise 10 seconds to 2 minutes

e.g. 400 meter run

Nonoxidative (cont.) 2 limiting factors

Energy supply Acidosis (biochemical changes)

Oxidative (O2) Provides energy for activities lasting longer

than 2 minutes Slower rate of energy production, but the overall

process is efficient Exercise intensity can influence the choice of

nutrient used (sugar or fat)

Oxidative (cont.) Maximal oxygen consumption

(VO2max) Limiting factors

Cardiac output (max heart rate and stroke volume)

Physical make-up (muscle mass, etc.)

Systems can improve and adapt

Most activities place demands on all three systems Basketball, golf, tennis

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Improved CR function Maintaining or increasing heart’s blood supply Increase in heart performance

Strengthens heart contraction Increases ventricular volume

Together can influence HR (decrease in HR) Increases blood volume Reduces blood pressure

Improved cellular metabolism Increase in number of capillaries and arterial

diameter Improves the delivery of O2 and nutrients

Increases energy producing sites within the cell Mitochondria

Increases the storage of nutrients (fats and sugars) Triglyceride and glycogen

Reduced risk of chronic disease Cardiovascular disease

CR endurance exercise lowers CV disease risk through the following: Promotes a healthy balance of fats in the blood

(LDL/HDL ratio) Reduces blood pressure Reduces inflammation Enhances endothelial cell function Improves insulin sensitivity

Thereby decreasing the risk of type 2 diabetes

Reduced risk of chronic disease (cont.) Cancer

Evidence is unclear, but there is a relationship between exercise and cancer In general, those who exercise regularly are less likely to

develop some types of cancer Pancreatic, prostate, and breast cancers to name a few

Type 2 diabetes Non-insulin dependent- the body makes insulin, but

the cells have problems using it because of excess fat

Exercise burns calories, utilizes fat, and insulin sensitivity improves

Reduced risk of chronic disease (cont.) Osteoporosis

Wolff’s law- the body will adapt to the stresses placed upon it Exercise works muscles, which pulls on bone. Bone will respond to the increase in stress by

increasing bone deposition. The result is an increase in bone mineral density

and a decreased risk in developing osteopenia and osteoporosis

Reduced risk of osteoporosis reduces the likelihood of hip and spinal fractures thus improving or preserving quality of life with age

Better control of body fat Require more calories to perform exercise Lessens fat deposition

Improve immune function Exercise generally improves immune function

although overtraining can hinder immune processes

Improved psychological and emotional well-being

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1-mile walk test Estimates CR fitness based on the amount of

time it takes to complete a 1-mile walk along with the HR A fast time and a low heart rate indicate a high

level of CR endurance Good for untrained, sedentary individuals

1.5-mile run-walk test The amount of time required for this test is

used to estimate maximal oxygen consumption (VO2Max) More advanced assessment- greater intensity

3-minute step test Measure the rate at which the pulse returns to

normal after exercise Not intended for individuals who are at-risk of

injury (obese, elderly, those who suffer from previous musculoskeletal injury)

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1.5-Mile Run-Walk Test and 1-Mile Walk Test We will do both Bring your wrist watch (if you have one)