fitness

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Chapter 13
EXERCISE FOR HEALTH AND
FITNESS

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What is Physical Fitness?
 The body’s ability to respond or
adapt to the demands and stress of
physical effort
 Health-related fitness: 5 components
 Cardiorespiratory endurance
 Muscular strength
 Muscular endurance
 Flexibility
 Body composition

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What is Physical Fitness?
 Cardiorespiratory Endurance - ability to perform prolonged, large-
muscle, dynamic exercise at moderate to high intensity
 Muscular Strength - amount of force a muscle can produce with a
single maximum effort
 Muscular Endurance - ability to resist fatigue and sustain a given
level of muscle tension
 Flexibility - ability of joints to move through their full range of motion
 Body Composition – proportion of fat and fat-free mass (muscle,
bone, and water) in the body
 Skill-Related Components of Fitness – speed, power, agility, balance,
coordination and reaction time. Tends to be sport specific

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Physical Activity and Exercise for Health and Fitness
 The Centers for Disease Control and Prevention
(CDC) recent statistics about American adults:
 About 31% participate in some leisure-time physical
activity
 Between 2003 and 2009, that leisure-type physical
activity decreased by nearly 6%
 Physical activity levels are higher in men than in
women but decline with age in both
 Levels are lower in Hispanics, American Indians, and
blacks than in whites
 People with higher levels of education are more active.
54% of college grads exercise regularly compared to
31% of high school dropouts

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The Benefits of Exercise
 Improved cardiorespiratory functioning
 More efficient metabolism and improved cell
health
 Improved body composition
 Reduced risk of premature
death

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Disease Prevention and Management
 Cardiovascular Disease
 Prevention = Exercise
 Improves cholesterol levels
 Improves blood pressure
 Improves insulin resistance
 Interferes with the disease itself
 Lowers risk of heart disease and stroke
 Cancer
 Osteoporosis
 Type 2 Diabetes

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Improved Psychological and Emotional Wellness
 Reduced anxiety and depression
 Improved sleep
 Reduced stress
 Enhanced self-esteem and
sense of self-efficacy
 Enhanced creativity and
intellectual functioning
 Improved interpersonal wellness

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Physical Activity and Exercise for Health and Fitness
 Improved immune function
 Prevention of injures and low-back pain
 Improved wellness for life

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Figure 10.1 Physical activity pyramid

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Flexibility Exercises
 Proper stretching technique
 Statically
 Ballistic (bouncing) is dangerous
 Active
 Passive
 Frequency
 Intensity and time

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Designing Your Exercise Program: First Steps
 Medical clearance
 Men over 40 and women over 50
 Basic principles of physical training
 Specificity
 Progressive overload
 Frequency
 Intensity
 Time
 Type
 Reversibility
 Individual differences
 Selecting activities

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Cardiorespiratory Endurance Exercises
 Frequency - 3-5 days per week
 Intensity
 Maximal oxygen consumption (VO2max)
 Target heart rate range
 Duration - 20-60 minutes per workout
 Type
 The warm-up and cool-down

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Developing Muscular Strength and Endurance
 Types of strength training exercise
 Resistance exercise
 Isometric (static) exercise
 Isotonic (dynamic) exercise
 Choosing equipment
 Choosing exercises
 Frequency
 Intensity and time
 A caution about supplements

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Figure 10.3 A summary of the FITT principle for the health-
related components of fitness

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Getting Started and Staying on Track
 Selecting instructors, equipment, and facilities
 Finding help and advice about exercise
 Selecting equipment
 Choosing a fitness center
 Eating and drinking for exercise
 Balanced diet
 Drink before and during exercise
 2 cups, 2 hours before
 Manage your fitness program
 Start slowly, get in shape gradually
 Exercising consistently
 Assessing your fitness
 Preventing and managing athletic injuries
 Staying with your program