Health and Wellness Chap 13

© 2012 McGraw-Hill Higher Education. All rights reserved.

Chapter 13

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The body’s ability to respond or adapt to the demands and stress of physical effort

Five components of health-related fitness: Cardiorespiratory endurance Muscular strength Muscular endurance Flexibility Body composition

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Cardiorespiratory endurance - ability to perform prolonged, large-muscle, dynamic exercise at moderate to high intensity, depending on the heart and lungs’ ability to deliver oxygen to the bloodstream

Muscular strength - amount of force a muscle can produce with a single maximum effort

Muscular endurance - ability to resist fatigue and to sustain a given level of muscle tension

Flexibil ity - ability of joints to move through their full range of motion

Body composition –proportion of fat and fat-free mass, or the amount of lean body tissue versus body fat

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The ability to perform a particular sport or activity Speed – ability to perform a movement in a short

period of time Power – ability to exert force rapidly, based on a

combination of strength and speed Agil i ty – ability to change the body’s position quickly

and accurately Balance – ability to maintain equilibrium while either

moving or stationary Coordination – ability to perform motor tasks

accurately and smoothly using body movements and the senses

Reaction t ime – ability to respond quickly to a stimulus

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The Centers for Disease Control and Prevention (CDC) 2008 statistics about American adults: About 31% participate in some leisure-time physical

activity Leisure-time physical activity decreased by nearly 6%

between 2003 and 2009 About 40% of Americans participate in no leisure-time

activities People with higher levels of education are more active

than are people with lower educational attainment . . . 54% of college graduates exercise regularly, compared with 37% of high school dropouts

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Any body movement carried out by the skeletal muscles and requiring energy Arranged on a continuum based on the amount of

energy they require

Exercise – a subset of physical activity – planned, structured, repetitive movement of the body

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2008 – DHHS issued Physical Activity Guidelines for Americans with recommendations for promoting health

For substantial health benefits, adults should do at least 150 minutes a week of moderate-intensity aerobic physical activity or 75 minutes of vigorous-intensity aerobic activity

For additional benefits, adults should increase their aerobic physical activity to 300 minutes a week

Adults should also do muscle strengthening activities All adults should avoid inactivity

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© 2012 McGraw-Hill Higher Education. All rights reserved.8


Two-thirds of Americans are overweight 150 minutes of exercise per week

may not be enough For weight management, recommend

90 minutes of physical activity per day Increase duration and intensity of exercise ACSM has issued guidelines to develop fitness

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Amount of activity needed depends on individual’s health status and goals

Moderate intensity versus high-intensity exercise

Continuous versus intermittent exercise Goal of 150 minutes per week Raise activity to 300 minutes per week

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Table 13.1 Physical Activity and Exercise Recommendations for Promoting General Health, Fitness, and Weight Management


Reduced risk of premature death Improved cardiorespiratory functioning More efficient metabolism Improved cell health Improved body composition

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Cardiovascular Disease Metabolic Syndrome

Insulin resistance High blood pressure Abnormal blood fats Abdominal fat deposits Type 2 diabetes Blood clotting abnormalities Blood vessel inflammation

Blood fat levels Improves blood fat levels - improves HDL Improves blood pressure

High blood pressure Coronary heart disease Stroke

Cancer Osteoporosis Type 2 diabetes


Reduced anxiety Reduced depression and improved mood Improved sleep Enhanced self-esteem, self-confidence, and self-

efficacy Enhanced creativity and intellectual functioning Improved work productivity Increased opportunities for social interaction

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Improved immune function Prevention of injures and low-back pain Improved wellness for life

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The best exercise program has two primary characteristics:

It promotes your health It ’s fun!

Physical activity pyramid Work up to goals Move to next level of pyramid

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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 activities

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Frequency: 3-5 days per week Intensity within your target heart rate range

Maximal oxygen consumption (VO2max) Target heart rate range

Refer to Take Charge: Determining Your Target Heart Rate Range in your textbook on page 389

Time (Duration): 20-60 minutes Warm-up and cool-down Stretching: best after the active part of your

workout

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Types of strength training exercises Resistance exercise

Isometric (static) exercise Isotonic (dynamic) exercise

Choosing equipment Choosing exercises Frequency Intensity Time (Duration)

A caution about supplements

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Proper stretching technique Static Dynamic Ballistic (bouncing) is dangerous Active Passive

Frequency Intensity Time (Duration)

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Final component in your fitness program Learn the skills required for your choice of sport

Get instruction from a qualified instructor Refine technique Get over stumbling blocks Perhaps relearn skills you may have learned incorrectly

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Cardiorespiratory endurance At least 20-60 minutes In your target heart rate range 3 to 5 days a week

Muscular strength and endurance Major muscle groups (8-10 machines, one or more sets) 2 or 3 nonconsecutive days a week

Flexibility exercise 2 or 3 days a week (ideally 5-7 days) After exercise when muscles are warm

Skill training

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Select instructors, equipment, and facilities Find help and advice about exercise Select equipment Choose a fitness center

Eat and Drink for Exercise. Balanced diet Drink before and during exercise Drink 2 cups of water 2 hours before exercising

Manage your fitness program Start slowly, get in shape gradually Beginning phase Progress phase Maintenance phase Consistency: the key to physical improvement

Assess your fitness Check endurance from your time for the 1.5 mile run-walk test

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Care for injuries with “R-I-C-E” Rest Ice Compression Elevation

Basic guidelines1. Stay in condition2. Warm-up and cool down3. Use proper body mechanics4. Don’t exercise when ill5. Use proper equipment6. Don’t return to normal exercise program until athletic

injuries have healed

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Chapter 13

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Health and Wellness Chap 13