Chapter8no - Chapter 8 Keeping Fit Karin Corriere Graduate...

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Unformatted text preview: Chapter 8 Keeping Fit Karin Corriere Graduate Assistant Texas A&M University Chapter Objectives Describe the physical, psychological, and social benefits of fitness activities Distinguish between the four healthrelated components of fitness and explain the specifics of each component Analyze the relationships between chronic diseases and physical fitness programs Explain the importance of warmup and cooldown activities Describe the methods to assess physical fitness levels Identify ways to make fitness programs successful Chapter Objectives Develop a comprehensive fitness program using the four healthrelated components of fitness Identify special considerations for exercise during pregnancy and menstruation Explain the dangers involved with compulsive exercising Describe the advantages of weight maintenance through fitness workouts Summarize the advantages of fitness programs for women throughout the life span Benefits of Fitness Increase awareness of the benefits of physical fitness Physiological benefits Psychological benefits Social benefits Fitness and Disease Cardiovascular Disease Stroke Osteoporosis Arthritis Diabetes Breast Cancer How Active Are Today's Women? Women more active today due to the implementation of Title IX Women tend to be less physically active than men What may be some reasons men are more physically active? Health-Related Fitness Components Fitness program must consists of several components Cardiorespiratory Endurance Flexibility Muscular Strength and Endurance Body Composition Cardiorespiratory Endurance Considered the most important component Affects vital organs: heart, lungs, arterial system The ability to perform prolonged, large muscle, dynamic exercise at moderate to high levels of intensity Aerobic activities: cycling, swimming, running Principles of Conditioning Intensity: how hard Duration: how long 20 minutes at target heart rate 3 days a week 5 days a week Frequency: how often Flexibility Ability of a joint to move through its full range of motion Genetic base Stretching techniques to improve flexibility Static stretching Active isolated stretching Proprioceptive Neuromuscular Stretching (PNF) Ballistic Passive verses Active Stretching Safe and Effective Stretching Prior to stretching, engage in a moderate activity Stretch slightly beyond normal range or comfort Hold the position for 30 seconds, rest for 3060 seconds, stretch again Stretch both sides of the body Increase intensity and duration Use caution with back and neck areas Do not hold your breath Stretch 56 times a week for maximum benefits Muscular Strength Ability of a muscle to generate force against some type of resistance Weightbearing exercise Isometric: force without movement Isotonic: force with movement Isokinetic: exertion of force at a constant speed Muscular Endurance Ability to continue to generate a force over a period of time or for a number of repetitions Workouts to improve muscular strength and endurance 24 days a week Training different muscle groups Body Composition Comprised of two components Lean body mass Fat tissue Muscles, bones, teeth, connective tissue, organ tissue Essential Nonessential Measurement of body composition Exercise Considerations Warmup 510 minutes Increase in body temperature Cooldown Bring blood back to the heart Heart rate and breathing slow 510 minutes of stretching Personal Fitness Programming CDC recommends focusing on frequency over intensity Women should accumulate 30 minutes of physical activity 5 days a week Some activity is better than no activity Putting Together a Physical Activity Program Three phases Warmup phase Workout phase Cooldown phase Suggestions for each phase Fitness Assessments Cardiorespiratory Endurance Muscular Strength and Endurance Flexibility Modified push up Curl ups 3minute step test Body Composition Shoulder flexibility Sit and Reach Skin fold measurement Bioelectrical Impedance Hydrostatic Weighing The Body Pod BMI Designing Your Personal Fitness Program Getting Started Physical checkup Assess fitness level Writing goals/contract with self Pacing yourself Develop a personal contract Keep track of progress Exercise with others Find an activity you enjoy Plan details Stay with the program Staying Involved Avoiding Injuries Exercising too frequently and too intensely Common injuries RICE Common Injuries ACL tear Patellofemoral knee pain Shin splints Lower back pain Shoulder impingement RICE! Joining a Fitness Club More than 18,000 health and sport clubs in the United States with more than 33.8 million members Advantages of a health club Selecting a health club Whether to Join a Fitness Club (pg 155) Special Considerations Exercise and the Menstrual Cycle Usually presents no problems to women who participate in active events Dysmenorrhea PMS Amenorrhea Discomfort Special Considerations Exercise and Pregnancy Compared to running a marathon Weight gain is less Spend less time in labor Less likely to develop hemorrhoids, low back pain, fatigue, varicose veins When not to exercise Suggestions for safe exercise Exercise and Pregnancy: Kegel Exercises Helps strengthen the muscles of the pelvic floor Benefits How to perform Compulsive Exercise Too much exercise is detrimental to your health Need to engage in fitness activities beyond the normal standards for good health, and despite negative consequences Negative addiction to exercise Physiological Responses to Compulsive Exercise Reproductive hormones increase Menstrual cycle and fertility can be effected Increase susceptibility to infection Decline in mood, ability to reason and concentrate Malnutrition and fatigue Reduction in bone density Increase in number of injuries Managing Weight Through Exercise Ideal image verses reality image Extrinsic reason for weight loss Comprehensive exercise program Expend at least the number of calories you bring in Longterm weight loss Exercising During the Later Years Successful aging=lifestyle choices Benefits of exercise later in life Improved quality of life and increase energy level Safety guidelines Making Exercise FUN Select activities that are fun for you Develop hobbies that keep you moving Be creative while exercising Vary your exercise routine with whom, what, when and where you exercise Give your self fun and nonfattening rewards Chapter Summary Participating in a comprehensive fitness program provides a multitude of psychological, physiological, and social benefits A comprehensive physical fitness program consists of four components When developing a fitness program, warming up and cooling down should be included Developing an exercise program to meet your needs includes assessments conducted on all four health related fitness components Determining what you want to achieve, developing a personal contract, and taking measures to stay involved will help your program be successful Chapter Summary Injuries related to exercise can be prevented through use of proper equipment, effective stretching and a commonsense approach to personal workouts. Treatment of injuries can be helped by using the RICE method Exercising during pregnancy can be beneficial for women, but only when done under the supervision of a physician Weight management is best achieved through sensible eating habits and a comprehensive fitness program Addiction to exercise can be detrimental t a women's wellbeing Exercising throughout the lifespan produces multiple benefits One of the most effective weight control methods is participation in a comprehensive fitness program. Review Questions List different ways that exercise can benefit a person psychologically, physiologically and socially Name the four components of health related fitness What methods can help your fitness program be successful? What are some benefits and precautions a women should consider if she exercises during pregnancy? What are the dangers involved with compulsive exercise? What are the benefits of exercising later in life? ...
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  • Fall '05
  • Physical exercise, fitness program, effective stretching, comprehensive fitness program, Karin Corriere Graduate Assistant Texas A&M University

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