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PHYSICAL ACTIVITY PHYSICAL ACTIVITY & FITNESS& FITNESS
Understanding the Understanding the BenefitsBenefits
Elements of FitnessElements of Fitness
If exercise could be If exercise could be acquired in a pill, it acquired in a pill, it would be one of the would be one of the
most widely most widely prescribed medicinesprescribed medicines
What is Physical Fitness?What is Physical Fitness? Physical Fitness is the ability Physical Fitness is the ability
of your body systems to of your body systems to work efficiently. A fit person work efficiently. A fit person is able to carry out the is able to carry out the typical activities of living, typical activities of living, such as work, and still have such as work, and still have enough energy and vigor to enough energy and vigor to respond to emergency respond to emergency situations and to enjoy situations and to enjoy leisure time activities.leisure time activities.
Physical Activity and ExercisePhysical Activity and Exercise
When people do physical When people do physical activity especially for the activity especially for the purpose of getting fit, we purpose of getting fit, we say they are doing say they are doing exercise.exercise.
Physical activityPhysical activity is a is a general term that includes general term that includes sports, dance, and sports, dance, and activities done at work or activities done at work or at home, such as walking, at home, such as walking, climbing stairs, or mowing climbing stairs, or mowing the lawnthe lawn..
Why Exercise?Why Exercise? Regular physical activity can do much to prevent Regular physical activity can do much to prevent
disease and illness.disease and illness. It can help you look your best (with proper It can help you look your best (with proper
nutrition, good posture, and good body nutrition, good posture, and good body mechanics).mechanics).
Besides looking better, people who do regular Besides looking better, people who do regular physical activity feel better, do better on physical activity feel better, do better on academic work, and are less depressed than academic work, and are less depressed than people who are less active.people who are less active.
Regular physical activity results in physical Regular physical activity results in physical fitness which is the key to being able to do more fitness which is the key to being able to do more of things you want to do and enjoy life.of things you want to do and enjoy life.
It allows you to be fit enough to meet It allows you to be fit enough to meet emergencies and day-to-day demanding emergencies and day-to-day demanding situations.situations.
Being physically active can build fitness, which, in Being physically active can build fitness, which, in turn, provides you with many health and wellness turn, provides you with many health and wellness benefits.benefits.
Types of BenefitsTypes of Benefits
Fitness BenefitsFitness Benefits
Physiological BenefitsPhysiological Benefits
Health BenefitsHealth Benefits
Fitness Benefits of Physical FitnessFitness Benefits of Physical Fitness
Health - Related Health - Related Physical FitnessPhysical Fitness
Skill - Related Skill - Related Physical FitnessPhysical Fitness
It helps you stay healthyIt helps you stay healthy
It helps you perform It helps you perform well in sports and well in sports and activities that activities that require certain skillsrequire certain skills
Health - Related Physical FitnessHealth - Related Physical Fitness
Cardiovascular fitness:Cardiovascular fitness: the ability to exercise your the ability to exercise your entire body for long periods of time.entire body for long periods of time.Muscular strength:Muscular strength: the amount of force your the amount of force your muscles can produce.muscles can produce.Muscular endurance:Muscular endurance: the ability to use your the ability to use your muscles many times without tiring.muscles many times without tiring.Flexibility:Flexibility: the ability to use your joints fully through the ability to use your joints fully through a wide range of motion.a wide range of motion.Body composition:Body composition: is the percentage of body is the percentage of body weight that is made up of fat when compared to weight that is made up of fat when compared to other body tissue, such as bone and muscle.other body tissue, such as bone and muscle.
Skill - Related Physical FitnessSkill - Related Physical Fitness
Different sports require Different sports require different parts of skill -related different parts of skill -related fitness.fitness.
Many sports require several Many sports require several parts. For example, a skater parts. For example, a skater might have good agility, but might have good agility, but may not posses good power.may not posses good power.
Some people have more Some people have more natural ability in skill areas natural ability in skill areas than others.than others.
Good health does not come Good health does not come from being good in skill-related from being good in skill-related fitness.fitness.
By participating in health – related By participating in health – related fitness activities an individual will fitness activities an individual will receive physiological benefits.receive physiological benefits.
The body systems are impacted in a The body systems are impacted in a positive waypositive way
Understanding the BenefitsUnderstanding the Benefits
Physiological Benefits
Nervous System
Endocrine System
Circulatory System
Skeletal System
Muscular System
Respiratory System
Strengthens cardiac muscle
Increases metabolic rate
Improves response stimuli
Increases breathing efficiency
Increases bone density
Improves muscle tone
Understanding the BenefitsUnderstanding the Benefits
• Cardiovascular DiseaseCardiovascular Disease• Heart DiseaseHeart Disease• High Blood PressureHigh Blood Pressure• CancerCancer• DiabetesDiabetes• Low Back PainLow Back Pain• ObesityObesity• OsteoporosisOsteoporosis• StrokeStroke
Health Benefits
Decrease Risk of:
Putting it all TogetherPutting it all TogetherFitnessFitness BenefitsBenefits
Physiological Benefits
Health Benefits
Exercise PrevalenceExercise Prevalence 23% of adults in US engage in 23% of adults in US engage in
regular vigorous exerciseregular vigorous exercise
15% engage in regular moderate 15% engage in regular moderate exerciseexercise
22% are inadequately active (not 22% are inadequately active (not regular)regular)
40% are sedentary40% are sedentary
1991 1995
2002
Obesity Trends* Among U.S. AdultsBRFSS, 1991-2002
No Data <10% 10%–14% 15%–19% 20%–24% ≥25%
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman)
Obesity Trends* Among U.S. AdultsBRFSS, 1985
No Data <10% 10%–14%
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman)
Obesity Trends* Among U.S. AdultsBRFSS, 1986
No Data <10% 10%–14%
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman)
Obesity Trends* Among U.S. AdultsBRFSS, 1987
No Data <10% 10%–14%
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman)
Obesity Trends* Among U.S. AdultsBRFSS, 1988
No Data <10% 10%–14%
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman)
Obesity Trends* Among U.S. AdultsBRFSS, 1989
No Data <10% 10%–14%
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman)
Obesity Trends* Among U.S. AdultsBRFSS, 1990
No Data <10% 10%–14%
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman)
Obesity Trends* Among U.S. AdultsBRFSS, 1991
No Data <10% 10%–14% 15%–19%
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman)
Obesity Trends* Among U.S. AdultsBRFSS, 1992
No Data <10% 10%–14% 15%–19%
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman)
Obesity Trends* Among U.S. AdultsBRFSS, 1993
No Data <10% 10%–14% 15%–19%
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman)
Obesity Trends* Among U.S. AdultsBRFSS, 1994
No Data <10% 10%–14% 15%–19%
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman)
Obesity Trends* Among U.S. AdultsBRFSS, 1995
No Data <10% 10%–14% 15%–19%
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman)
Obesity Trends* Among U.S. AdultsBRFSS, 1996
No Data <10% 10%–14% 15%–19%
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman)
Obesity Trends* Among U.S. AdultsBRFSS, 1997
No Data <10% 10%–14% 15%–19% ≥20
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman)
Obesity Trends* Among U.S. AdultsBRFSS, 1998
No Data <10% 10%–14% 15%–19% ≥20
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman)
Obesity Trends* Among U.S. AdultsBRFSS, 1999
No Data <10% 10%–14% 15%–19% ≥20
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman)
Obesity Trends* Among U.S. AdultsBRFSS, 2000
No Data <10% 10%–14% 15%–19% ≥20
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman)
Obesity Trends* Among U.S. AdultsBRFSS, 2001
No Data <10% 10%–14% 15%–19% 20%–24% ≥25%
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman)
Source: Behavioral Risk Factor Surveillance System, CDC
(*BMI 30, or ~ 30 lbs overweight for 5’4” person)
No Data <10% 10%–14% 15%–19% 20%–24% ≥25%
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman)
Obesity Trends* Among U.S. AdultsBRFSS, 2002
Exercise vs. No ExerciseExercise vs. No Exercise
Activity #1:Activity #1:
Discuss reasons why people engage in Discuss reasons why people engage in physical activity. Rank them.physical activity. Rank them.
Discuss reasons why people do not Discuss reasons why people do not engage in physical activity. Rank them.engage in physical activity. Rank them.
Report your results on the board.Report your results on the board.
Exercise PrevalenceExercise PrevalenceReasons Why People Reasons Why People
ExerciseExercise
1.1. Weight / AppearanceWeight / Appearance2.2. SocializationSocialization3.3. HealthHealth4.4. Makes you feel goodMakes you feel good5.5. EnjoymentEnjoyment6.6. Enhance Self EsteemEnhance Self Esteem7.7. Self IdentitySelf Identity
Reasons why
people exercise increase over time
Exercise vs. No ExerciseExercise vs. No Exercise
Reasons People Don’t Reasons People Don’t ExerciseExercise
1.1. Lack of TimeLack of Time
2.2. Lack of EnergyLack of Energy
3.3. Lack of MotivationLack of Motivation
4.4. Cost, Facilities, Safety, Feel Cost, Facilities, Safety, Feel Awkward or Uncomfortable, InjuryAwkward or Uncomfortable, Injury
What’s the Big DealWhat’s the Big Deal
The Societal ImpactThe Societal Impact
What are the consequences What are the consequences of a society that does not of a society that does not
exercise?exercise?
Benefits of Muscular Benefits of Muscular Strength and EnduranceStrength and Endurance
Improved performance of physical Improved performance of physical activitiesactivities
Injury preventionInjury prevention Improved body compositionImproved body composition Enhanced self-image and quality of lifeEnhanced self-image and quality of life Improved muscle and bone health with Improved muscle and bone health with
agingaging Prevention and management of chronic Prevention and management of chronic
diseasedisease
Types of Strength Training Types of Strength Training ExercisesExercises
Static (isometric) exercise = muscle Static (isometric) exercise = muscle contraction without a change in the contraction without a change in the length of the musclelength of the muscle
Dynamic (isotonic) exercise = muscle Dynamic (isotonic) exercise = muscle contraction with a change in the length contraction with a change in the length of the muscleof the muscle– Concentric contraction = muscle applies Concentric contraction = muscle applies
force as it shortensforce as it shortens– Eccentric contraction = muscle applies force Eccentric contraction = muscle applies force
as it lengthensas it lengthens
Applying the FITT PrincipleApplying the FITT Principle
FFrequency = days per weekrequency = days per weekIIntensity = amount of resistancentensity = amount of resistanceTTime = number of repetitions and ime = number of repetitions and
setssetsTType = strength training exercises ype = strength training exercises
for all major muscle groupsfor all major muscle groups
Frequency of ExerciseFrequency of Exercise
American College of Sports Medicine American College of Sports Medicine recommends 2-3 days per weekrecommends 2-3 days per week– Allow 1 full day of rest between Allow 1 full day of rest between
workoutsworkouts
Intensity of Exercise: Intensity of Exercise: Amount of ResistanceAmount of Resistance
Choose resistance based on your current Choose resistance based on your current fitness level and goalsfitness level and goals
To build strengthTo build strength– Lift heavy weights (80% of 1 RM)Lift heavy weights (80% of 1 RM)– Perform a low number of repetitionsPerform a low number of repetitions
To build enduranceTo build endurance– Lift lighter weights (40-60% of 1 RM)Lift lighter weights (40-60% of 1 RM)– Perform a high number of repetitionsPerform a high number of repetitions
For a general fitness programFor a general fitness program– Lift moderate weights (70% of 1 RM)Lift moderate weights (70% of 1 RM)– Moderate number of repetitionsModerate number of repetitions
Time of Exercise: Repetitions Time of Exercise: Repetitions and Setsand Sets
To build strength and endurance, do enough To build strength and endurance, do enough repetitions to fatigue the musclesrepetitions to fatigue the muscles
The heavier the weight, the fewer the repetitions The heavier the weight, the fewer the repetitions (1-5) to fatigue = a program to build strength(1-5) to fatigue = a program to build strength
The lighter the weight, the higher the number of The lighter the weight, the higher the number of repetitions (15-20) to fatigue = a program to repetitions (15-20) to fatigue = a program to build endurancebuild endurance
To build both strength and endurance, try to do To build both strength and endurance, try to do 8-12 repetitions of most exercises8-12 repetitions of most exercises
Training for Strength versus Training for Strength versus Training for EnduranceTraining for Endurance
Time of Exercise: Repetitions Time of Exercise: Repetitions and Setsand Sets
Set = a group of repetitions followed by a rest Set = a group of repetitions followed by a rest periodperiod
For general fitness, 1 set of each exercise is For general fitness, 1 set of each exercise is sufficientsufficient
Doing more than one set will increase strength Doing more than one set will increase strength developmentdevelopment
Rest between setsRest between sets
Type of ExerciseType of Exercise
For a general fitness program: For a general fitness program: – 8–10 different exercises8–10 different exercises– Work all major muscle groupsWork all major muscle groups– Balance between agonist and antagonist Balance between agonist and antagonist
muscle groupsmuscle groups– Do exercises for large-muscle groups Do exercises for large-muscle groups
and multiple joints before exercises for and multiple joints before exercises for small-muscle groups or single jointssmall-muscle groups or single joints