Unformatted text preview: Creating A Wellness Lifestyle KINE 2202-05 Chapter 2 Muscular Strength & Flexibility and Body Composition Pamela G. Landin, MS, ATC Muscular Strength and Endurance Crucial in performing daily tasks Sitting, walking, lifting and carrying objects, doing housework Improves appearance & self image Develop sport skills Strength for emergency situations Older adults Promote independent living/less in nursing homes Muscular Strength and Endurance Increases lean muscle tissue Boosts and keeps resting metabolism high Improves balance and provides mobility Able to lift and reach for objects Decreases the risk of injury/falling Puts stress on bones, keeping density high Muscular Strength and Endurance Muscular strength Muscular endurance One Repetition Maximum (1 RM) Four different ways to test: Bench Jump Modified Dip for Men Modified Push-up for Women Bent-Leg Curl-Up Abdominal Crunch Interpretation of results is from charts/tables Muscular Flexibility Maximum range of motion at a joint or group of joint without causing an injury Stretching before and after exercise Many muscular/skeletal issues and injuries, like in adults, are able to be correlated with a lack of flexibility Not in shape & jump up too quickly = injury Overstretching can be dangerous Causes a laxity to ligaments and muscles too loose to support joint Muscular Flexibility Decrease in flexibility can cause Poor posture Aches and pains 80% of low-back problems in U.S. from malalignment of the spine and pelvis, a direct result of poor flexibility and weak muscles Costs the U.S. industry BILLIONS of dollars a year in health services, decreased productivity and worker compensation Muscular Flexibility Women are generally more flexible than men throughout life Sedentary living and lack of activity is the most significant factor to a loss of flexibility Overall, flexibility helps with: Maintaining joint mobility Decreased muscle injury and soreness Prevents low-back pain and other spinal issues Improves and keeps up postural alignment Boosts proper and graceful body movement Improves appearance Helps develop motor skills throughout life Muscular Flexibility Been shown to treat Dysmenorrhea Regular stretching also has been found to help decrease aches and pains from psychological stress, therefore, a decrease in anxiety, BP and breathing rates Two ways to test: Modified Sit-and-Reach test Total Body Rotation test Body Composition At the age of 25, the average male and female in the U.S. gains 1-2 lbs./yr. At 65, that's an added 40 lbs. But, because of our decrease in physical activity, we lose 20 lbs. in lean muscle tissue So at 65, we technically have gained 60 lbs. of fat weight 3,500 kcal/lb. x 60 lbs. = 210,000 kcal! Body Composition is the fat and lean muscle tissue amounts in our body Percent Body fat Lean Body Mass Body Composition Fat Essential fat for normal physiologic functions 3% in men 12% in women Storage fat stored in Adipose tissue and around major organs in body for insulation Obesity 15-20% of deaths in U.S. Underweight Recommended Body weight Measuring and calculating % fat and % lean muscle tissue Body Composition Abnormalities to assessment Body builders, football players, etc. Very thin, but little muscle tissue and more fat weight Skinfold thickness, girth measurements, bioelectrical impedance, hydrostatic or underwater weight and air displacement Assessing Body Composition Body Composition Skinfold Thickness Women: triceps, suprailium, thigh Men: chest, triceps, abdomen p.43, pgs. 49, 51 Uses height and weight complications Chart p.45 Table p.45 Android Obesity Gynoid Obesity Waist Circumference Measurement Body Mass Index (BMI) Waist Circumference > 40 in. Men, >35 in. Women signifies a higher risk of CV disease, high BP and Type II Diabetes ...
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- Spring '08
- Body mass index, body fat percentage, Adipose tissue