Personal%2BFitness

Personal%2BFitness - Personal Fitness Personal Risks of Not...

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Unformatted text preview: Personal Fitness Personal Risks of Not Exercising Risks Dying prematurely Diabetes Hypertension Developing colon cancer Feelings of depression and anxiety Benefits of Physical Activity Benefits Weight control Build and maintain healthy bones, muscles and joints Helps older adults become stronger Promotes psychological well­being Reduces surgical risks Reduces complications from bone and joint disorders Helps immune functioning Major Components of Physical Fitness Fitness What is Physical Fitness? What Physical fitness – ability to perform moderate to vigorous levels of physical activity on a regular basis without exercise fatigue Exercise training – systematic performance of exercise at frequency, intensity, duration Improved Cardiovascular Fitness Improved Cardiorespiratory fitness – ability of the circulatory/respiratory system to supply oxygen to the body during sustained physical activity Reduced risk of heart disease Prevention of hypertension Improved blood lipid or lipoprotein profile Reduces levels of LDLs – bad cholesterol Increases levels of HDLs – good cholesterol Improved Bone Mass Improved Osteoporosis affects 20­25 million Americans 50% of all women develop osteoporosis 2 million men have the disease Load­bearing exercises (jumping rope or sudden activities) “surprise” bone which increases density Improved Weight Control Improved Direct effect on metabolic rate American College of Sports Medicine Study: lose weight with exercise alone – (50 minutes at least four days a week) Improved health and lifespan Prevention of diabetes: exercise, weight loss and proper diet Longer Life Span Longer Institute of Aerobics Research: exercise increases longevity Improved immunity to disease Moderate exercise: less susceptible to disease Extreme exercise: may be detrimental Brisk exercise: increases white blood cells for several hours Improved Mental Health and Stress Management Management May burn off chemical by­products released by central nervous system in response to stress May boost self esteem Improved Cardiorespiratory Fitness Improved Aerobic exercise – with oxygen for extended periods of time, at moderate levels of intensity, at frequent intervals Aerobic capacity – status of the cardiorespiratory system – maximum volume of oxygen consumed by muscles during exercise Aerobic Fitness Programs Aerobic Total body activities involving all large muscle groups Key is: begin at low intensity, progress slowly, stay with it! Determining exercise frequency: Surgeon General’s recommendation is for moderate, daily physical activity Goal: to begin, 20­30 minutes/day, five days a week Improving Muscular Strength and Endurance Endurance Strength and endurance – one repetition maximum (1 RM) Muscular endurance – ability of muscle to exert force repeatedly without fatiguing Principles of Strength Development Principles Tension principle (resistance provided by weights, machines, or body weight) Overload principle – most important of the three Specificity of training principle – Requires muscles to do more than they are used to – Effects of resistance exercise training are specific to the muscles being exercised Types of Muscle Activity Types Isometric muscle action – force is produced through tension and muscle contraction, not movement Concentric muscle action causes joint movement and production of force while the muscle shortens Eccentric muscle action – ability of a muscle to produce force while lengthening Methods of Providing Resistance Methods Body weight resistance (calisthenics) – use of body weight to offer resistance during exercise Fixed resistance –exercises provide a constant amount of resistance throughout full range of movement Variable resistance – equipment alters the muscle resistance during movement Accommodating resistance devices – machines adjust resistance according to the force generated Benefits of Strength Training Benefits Strength Lower back pain reduction Joint and muscle injury reduction Postponement of muscle tissue loss due to aging Osteoporosis prevention Treatment Treatment First Aid: RICE (Rest, Ice, Compression, Elevation) Exercising in heat: three heat illnesses Avoid heat illnesses by acclimatizing, drinking fluids and dressing appropriately – Heat cramps (heat related muscle cramps) – Heat exhaustion (excessive water loss from prolonged work) – Heat stroke (sunstroke) emergency involving body’s inability to cool itself when exposed to heat Exercising in Cold Exercising Hypothermia – potentially fatal condition from abnormally low core body temperature (87­90 degrees Fahrenheit) Wear appropriate clothing Check weather conditions Have a buddy system Do not get dehydrated If hypothermia occurs, medical emergency: warm body slowly Planning a Fitness Program Planning Identify fitness goals Design program to meet your needs Remember fitness components: cardiorespiratory fitness, flexibility, muscular strength and endurance, body composition ...
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This note was uploaded on 02/12/2011 for the course HPER-F 170 taught by Professor Finley during the Spring '10 term at Indiana.

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