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Health And Fitness Lecture 2002
1. Promoting Health and Fitness
Patty Melody, M.A.
Los Angeles Valley College
Representing 1 of 9 colleges in the
Los Angeles Community College District
2. Dimensions of Wellness
Physical Health – ADL’s
Mental Health
Social Health
Emotional Health
Spiritual Health
Environmental Health
5. U.S. Leading Causes of Death
Cardiovascular Disease
Stroke
Cancer
Diabetes
Accidents
Flu/pneumonia
6. Cardiovascular Disease
#1 Killer in the U.S.
In 1993, 954,138 people in the U.S. died from heart
disease
Forty two percent of all deaths are related to CVD
One-sixth of CVD deaths are people younger than
65 years
More than 60 million (1 out of every 4) Americans
have some form of CVD: hypertension (50 million),
coronary heart disease (13.5 million), congestive
heart failure (4.7 million), or stroke (3.8 million)
(American Heart Association, 1995)
8. What is
Fitness?
The ability of the body to adapt to the
demands of physical effort
If the STRESS placed on the body is not
enough there will not be the need to
adapt
If the STRESS is too much the body may
become injured
9. Being Physically Active
vs. Exercise
Physical activity: any movement of the
body that is carried out by the muscles
and requires energy
Exercise: a planned, structured,
repetitive movement designed
specifically to improve or maintain
physical fitness
10. Recommendations of the U.S.
Surgeon General
Moderate activity:
on most, preferably all, days of the week
a goal of 150 kcals/day (1000 kcals/week)
Examples of one day’s moderate activity:
30 minutes of brisk walking or 15 minutes of
running
30 minutes of raking leaves or 15 minutes of
shoveling snow
two 10-minute bicycle rides or two brisk 15-
minute walks
11. Five Health-Related
Components of Fitness
1. Cardiorespiratory Endurance
2. Muscular Strength
3. Muscular Endurance
4. Flexibility
5. Body Composition
12. The
Cardiorespiratory
System
Cardio:
heart and blood vessels
transports oxygen,
nutrients, and wastes
among vital organs and
tissues
Respiratory:
lungs, air passages, and
breathing muscles
supplies oxygen and
removes carbon dioxide
13. Cardiovascular
Endurance
The ability of the body to
perform prolonged,
large-muscle, dynamic
exercise at moderate-to-
high levels of intensity
Key health-related
component of fitness
14. Examples of Cardiovascular
Endurance Exercise
RUNNING, SPEED WALKING, HIKING
BIKING, DANCING, SKATING
SWIMMING, CROSS-COUNTRY SKIING
STAIR CLIMBING, TREADMILL
ARM AND LEG ERGOMETRY
ROPE SKIPPING, OR ENDURANCE
GAME ACTIVITIES
15. Metabolism
Aerobic
60-90% max hr
Fuel production
with oxygen
Slow movements
Slow twitch
muscle fibers
Anaerobic
90-110% max hr
Fuel production
without oxygen
Fast movements
Fast twitch muscle
fibers
16. Your Target Heart Rate
Zone
(Karvonen Method)
1. Estimate your maximum heart rate
by subtracting your age from 220
2. Subtract RHR from maximum HR
3. This is your HRR (heart rate
reserve)
4. Multiply HHR by 55-70%, then add
RHR back to this formula.
5. Start at 55% or below if you have
been sedentary
17. Benefits of
Cardiorespiratory
Endurance Exercise
Improved cardiorespiratory
functioning:
Reduces risk of CVD
Glycogen-sparing effect
Increases ventilatory capacity
Increases cardiac output
Reduces risk of dying prematurely
Reduces risk of developing
osteoporosis
Maintenance of body weight
Reduces risk of developing diabetes
19. More Benefits of
Cardiorespiratory Endurance
Exercise
Reduced risk of
chronic disease:
cardiovascular
disease
cancer
diabetes
osteoporosis
Image source: http://www.nof.org/osteoporosis/index.htm
20. More Benefits of
Cardiorespiratory Endurance
Exercise
Better control of
body fat
Improved immune
function
Improved
psychological and
emotional well-being
21. 2. MUSCULAR STRENGTH
ACSM GUIDELINES
1. MAKE SURE YOU BREATH (avoid valsalva
manuver- high blood pressure)
2. SLOW-CONTROLLED MOVEMENTS – Avoid
momentum taking over the movement
3. FIND APPROPRIATE WEIGHT FOR 10-15
REPS
4. ONE SET – FULL ROM (range of motion)
5. 8 TO 10 DIFFERENT EXERCISES – utilizing
different major muscle groups of the body
6. Work to fatigue - NOT PAIN!
22. Major Muscle Groups
Upper Body – pectoralis major, deltoids,
biceps, triceps, latissimus dorsi,
rhomboids, trapezius, flexors & extensors
Mid-Section – rectus abdominus, external
& internal obliques
Lower Body – quadriceps, hamstrings,
gastrocnemius, tibialis anterior, hip
flexors & extensors
27. Your Goal Exercise
Program Should Include:
The F.I.T. principle:
Frequency
3-5 days per week for cardiovascular
2-3 days per week for strength/flexibility
Intensity
Reach target heart rate zone
Lift sufficient weight to improve strength
Duration
ACSM and U.S. Surgeon General tell us: Minimum
of 30 minutes per day
Institute of Medicine tells us:
Sixty minutes per day
28. Tips on
TrainingBe consistent
Have Fun
Make exercise
convenient
Make exercise
affordable
Listen to your body
Use the Buddy System
Train your mind by
reinforcing the benefits
Try new activities –
Discovery is half the
fun
Get plenty of rest
Pack your gym bag the
night before
Carry an emergency
food supply
Train for health as well
as looks
Drink plenty of water
Follow the Food Guide
Pyramid
Give your program time
to see results
Love yourself NOW
Incorporate rest in your
program
Don’t forget to cross-
train
Have a back-up plan
Warm up and cool down
29. Thank you and Good Luck on
your road to a healthier YOU!
If you would like copies of this presentation please
leave me your name and address
Or
Contact: Patty Melody at LAVC
You can reach me at (818) 947-2907 or by email at
pattymelody@aol.com