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CHAPTER 11 PERSONAL FITNESS OVERVIEW Physical activity is one of the best ways to prevent risk of early disease and death. Regular activity is undertaken by only 22 percent of American adults. It is important to establish good exercise habits now while still young. Chapter 11 provides the student with the information necessary to develop an exercise program which can improve or maintain their level of fitness throughout their lives. It is important that regular aerobic exercise become an integral part of our lives. The latest information from the Surgeon General as well as the benefits of sports drinks to performance is included. LEARNING OBJECTIVES 1. Describe physical fitness and the benefits of regular physical activity, including improvements in cardiorespiratory fitness, muscular fitness, bone mass, weight control, stress management, mental health, and lifespan. 2. Explain the components of an aerobic exercise program and how to determine the best frequency, intensity, and duration of exercise. 3. Describe different stretching and strength exercises designed to improve flexibility. 4. Compare the various types and benefits of resistance exercise programs. 5. Summarize ways to prevent and treat common fitness injuries. 6. Summarize the key components of a personal fitness program. OUTLINE What is Physical Fitness? A. It is the ability to perform moderate to vigorous physical activity on a regular basis without excessive fatigue. B. Exercise training is the systematic performance of exercise at a specified frequency, intensity, and duration to achieve a desired level of physical fitness. (see Table 11.1) II. Benefits of Regular Physical Activity. A. Physical activity is any force exerted by skeletal muscles that results in energy usage above the level used when the body’s systems are at rest. B. Improved cardiorespiratory efficiency is a benefit of exercise. 1. Exercise makes the heart muscle stronger. 2. Hypertension has been shown to be lowered by exercise. 3. HDL levels are said to be increased by exercise. C. Improvements in bone mass (and associated diseases) is a benefit of exercise. 1. Older adults are afflicted with osteoporosis, a loss of bone mass and increased fractures. 2. Women are more at risk because they live longer, have lower peak
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bone mass, and lose estrogen after menopause resulting in accelerated loss of bone mass. 3. Activity throughout a lifetime significantly raises long term bone mass. D. Weight control can be maintained with exercise. E. Exercise has other health and life span benefits.
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