Exercise (chapter 10)

Exercise (Chapter 10)
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Exercise for Health and Fitness Chapter 10
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2 What is Physical Fitness? The ability of the body to adapt to the demands of physical effort in relation to both general health and specific activities. Five components of fitness: Cardiorespiratory endurance: Muscular Strength Muscular endurance Flexibility Body composition
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3 Components of Fitness Cardiorespiratory Endurance -ability of heart and lungs to deliver oxygen to working muscles for sustained activity Muscular Endurance - ability of muscle to sustain a given level of muscle tension (holding a single contraction for an extended period of time or contracting muscles repeatedly for an extended period of time) Muscular Strength - ability of a muscle to generate maximum force against heavy resistance Flexibility - ability to move joints through their full range of motion Body Composition - amount of lean body tissue vs. body fat
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4 Benefits of Exercise Increases energy levels Boosts the immune system and helps to prevent many diseases. Improves cardiorespiratory function and reduces chances of CV diseases. Increases resting metabolic rate (RMR). Improves the processes by which food is converted to energy and tissue is built Improves body composition.
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5 Benefits of Exercise Improves blood lipid profile by increasing HDL’s Improves blood pressure (decreases hypertension) Improves bone mineral status Decreases risk of Osteoporosis Decreases risk of Diabetes (Type II) through better blood glucose regulation
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6 Benefits of Exercise Improves emotional Wellness Decreases stress Decreases likelihood of smoking Decreases risk of musculoskeletal disorders Decreases risk of certain cancers
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7 Other Key Terminology Aerobic Metabolism Occurs when activity is prolonged Involves the utilization of oxygen Anaerobic Metabolism Kicks in when short bursts of energy are required Does NOT involve the utilization of oxygen
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8 Other Key Terminology • Maximum Aerobic Capacity (VO 2 Max) Greatest rate at which oxygen can be taken in and utilized during exercise Volume of oxygen used relative to body wt. per unit of time (measured in a laboratory setting) Normal values for males and females (ages 15 – 25 years) range from 38-46 ml/kg/min Elite athletes may range from 60-70 ml/kg/min and 70-80 ml/kg/min for females and males, respectively
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