Insel10ebrup Ppt Ch10


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Insel10ebrup Ppt Ch10

  1. 1. Exercise for Health and Fitness Chapter 10
  2. 3. What is Physical Fitness? <ul><li>Set of physical attributes that allows the body to respond or adapt to the demands and stress of physical effort </li></ul><ul><li>Five components of fitness: </li></ul><ul><ul><li>Cardiorespiratory endurance: </li></ul></ul><ul><ul><li>Muscular Strength </li></ul></ul><ul><ul><li>Muscular endurance </li></ul></ul><ul><ul><li>Flexibility </li></ul></ul><ul><ul><li>Body composition </li></ul></ul>
  3. 4. Benefits of Exercise <ul><li>Improved cardiorespiratory function </li></ul><ul><li>More efficient metabolism </li></ul><ul><li>Improved body composition </li></ul>
  4. 6. Disease Prevention and Management <ul><li>Cardiovascular Disease </li></ul><ul><ul><li>Improves blood fat levels - improves HDL’s </li></ul></ul><ul><ul><li>Improves blood pressure </li></ul></ul><ul><ul><li>Hypertension </li></ul></ul><ul><ul><li>Coronary heart disease </li></ul></ul><ul><ul><li>Stroke </li></ul></ul><ul><li>Reduction of certain cancers </li></ul><ul><li>Osteoporosis </li></ul><ul><li>Type II Diabetes </li></ul>
  5. 7. Improved Psychological and Emotional Wellness <ul><li>Reduced stress </li></ul><ul><li>Reduced anxiety and depression </li></ul><ul><li>Improved self-image </li></ul><ul><li>Learning and memory </li></ul><ul><li>Enjoyment </li></ul>
  6. 8. Additional Benefits of Exercise <ul><li>Improved immune function </li></ul><ul><li>Prevention of injures and low-back pain </li></ul><ul><li>Improved wellness over the life span </li></ul>
  7. 9. Designing Your Exercise Program <ul><li>Physical activity and exercise for health and fitness </li></ul><ul><ul><li>Defined as any body movement carried out by skeletal muscles and requiring energy. </li></ul></ul><ul><li>Lifestyle physical activity for health promotion </li></ul><ul><ul><li>Surgeon General’s </li></ul></ul><ul><ul><ul><li>150 calories per day or 1000 calories per week </li></ul></ul></ul>
  8. 11. Designing Your Exercise Program <ul><li>Lifestyle physical activity for health promotion and weight management </li></ul><ul><ul><li>More than half of all U.S. adults are overweight </li></ul></ul><ul><ul><li>Recommendations by the Institute of Medicine, 2005 Dietary Guidelines for Americans, and the WHO/FAO </li></ul></ul><ul><li>How much physical activity is enough? </li></ul>
  9. 13. First Steps <ul><li>Medical Clearance </li></ul><ul><li>Basic Principles of physical Training </li></ul><ul><ul><li>Specificity </li></ul></ul><ul><ul><li>Progressive overload </li></ul></ul><ul><ul><ul><li>Frequency </li></ul></ul></ul><ul><ul><ul><li>Intensity </li></ul></ul></ul><ul><ul><ul><li>Time </li></ul></ul></ul><ul><ul><ul><li>Type </li></ul></ul></ul><ul><ul><li>Reversibility </li></ul></ul><ul><ul><li>Individual differences </li></ul></ul>
  10. 14. Cardiorespiratory Endurance Exercises <ul><li>Frequency - 3-5 days </li></ul><ul><li>Intensity - 60-80% </li></ul><ul><ul><li>Maximal oxygen consumption (VO2max) </li></ul></ul><ul><ul><li>Target heart rate range </li></ul></ul><ul><ul><ul><li>Refer to Take Charge: Determining Your Target Heart Rate Range </li></ul></ul></ul><ul><li>Duration - 20-60 minutes </li></ul><ul><li>The warm-up and cool-down </li></ul><ul><li>Type of Activity - walking, jogging, swimming, biking & C.C. skiing </li></ul>
  11. 15. Developing Muscular Strength and Endurance <ul><li>Types of Strength Training Exercise </li></ul><ul><ul><li>Resistance exercise </li></ul></ul><ul><ul><ul><li>Isometric (static) exercise </li></ul></ul></ul><ul><ul><ul><li>Isotonic (dynamic) exercise </li></ul></ul></ul><ul><ul><li>Choosing equipment </li></ul></ul><ul><ul><li>Choosing exercises </li></ul></ul><ul><ul><li>Frequency </li></ul></ul><ul><ul><li>Intensity </li></ul></ul><ul><ul><li>Duration </li></ul></ul><ul><li>A caution about supplements </li></ul>
  12. 16. Flexibility Exercises <ul><li>Proper stretching technique </li></ul><ul><ul><li>Statically </li></ul></ul><ul><ul><li>Ballistic (bouncing) is dangerous </li></ul></ul><ul><ul><li>Active </li></ul></ul><ul><ul><li>Passive </li></ul></ul><ul><ul><li>Frequency </li></ul></ul><ul><ul><li>Intensity </li></ul></ul><ul><ul><li>Duration </li></ul></ul>
  13. 17. Putting It All Together <ul><li>Cardiorespiratory endurance </li></ul><ul><ul><li>At least 20 minutes </li></ul></ul><ul><ul><li>Target heart rate </li></ul></ul><ul><ul><li>3 to 5 days a week </li></ul></ul><ul><li>Muscular strength and endurance </li></ul><ul><ul><li>Major muscle groups (8-10 machines, one or more sets) </li></ul></ul><ul><ul><li>2 or 3 days a week </li></ul></ul><ul><li>Flexibility </li></ul><ul><ul><li>2 or 3 days a week </li></ul></ul><ul><ul><li>After exercise </li></ul></ul><ul><li>Skill training </li></ul>
  14. 18. FITT Principle
  15. 19. Getting Started and Staying on Track <ul><li>Selecting instructors, equipment, and facilities </li></ul><ul><ul><li>Finding help and advice about exercise </li></ul></ul><ul><ul><li>Selecting equipment </li></ul></ul><ul><ul><li>Choosing a fitness center </li></ul></ul><ul><li>Well-balanced diet and adequate water/fluids. </li></ul><ul><ul><li>Balanced diet </li></ul></ul><ul><ul><li>Drink before and during exercise </li></ul></ul><ul><ul><li>2 cups, 2 hours before </li></ul></ul><ul><li>Manage your fitness program </li></ul><ul><ul><li>Consistency: The key to physical improvement </li></ul></ul><ul><li>Assess your fitness </li></ul><ul><ul><li>Endurance by checking your time for the 1.5 mile run/walk. </li></ul></ul>
  16. 20. Preventing and Managing Athletic Injuries <ul><li>Care for injuries that may occur. </li></ul><ul><ul><li>R.I.C.E. </li></ul></ul><ul><li>Staying in condition </li></ul><ul><li>Warm-up and Cool down </li></ul><ul><li>Use proper body mechanics </li></ul><ul><li>Not exercising when ill </li></ul><ul><li>Use proper equipment </li></ul><ul><li>Not returning to normal exercise programs until injury has healed </li></ul>
  17. 21. Exercise for Health and Fitness Chapter 10