Physical fitness has five main components: cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, and body composition. Regular exercise provides numerous health benefits like reduced risk of cardiovascular disease, some cancers, diabetes and osteoporosis. It also improves psychological well-being by reducing stress and depression. When designing an exercise program, one should include cardiorespiratory, strength, and flexibility training multiple times per week following principles like specificity and progressive overload. Proper warmups, cool downs, injury prevention and a healthy diet are also important.

1. Exercise for Health and Fitness Chapter 10

3. What is Physical Fitness? Set of physical attributes that allows the body to respond or adapt to the demands and stress of physical effort Five components of fitness: Cardiorespiratory endurance: Muscular Strength Muscular endurance Flexibility Body composition

4. Benefits of Exercise Improved cardiorespiratory function More efficient metabolism Improved body composition

6. Disease Prevention and Management Cardiovascular Disease Improves blood fat levels - improves HDL’s Improves blood pressure Hypertension Coronary heart disease Stroke Reduction of certain cancers Osteoporosis Type II Diabetes

7. Improved Psychological and Emotional Wellness Reduced stress Reduced anxiety and depression Improved self-image Learning and memory Enjoyment

8. Additional Benefits of Exercise Improved immune function Prevention of injures and low-back pain Improved wellness over the life span

9. Designing Your Exercise Program Physical activity and exercise for health and fitness Defined as any body movement carried out by skeletal muscles and requiring energy. Lifestyle physical activity for health promotion Surgeon General’s 150 calories per day or 1000 calories per week

11. Designing Your Exercise Program Lifestyle physical activity for health promotion and weight management More than half of all U.S. adults are overweight Recommendations by the Institute of Medicine, 2005 Dietary Guidelines for Americans, and the WHO/FAO How much physical activity is enough?

13. First Steps Medical Clearance Basic Principles of physical Training Specificity Progressive overload Frequency Intensity Time Type Reversibility Individual differences

14. Cardiorespiratory Endurance Exercises Frequency - 3-5 days Intensity - 60-80% Maximal oxygen consumption (VO2max) Target heart rate range Refer to Take Charge: Determining Your Target Heart Rate Range Duration - 20-60 minutes The warm-up and cool-down Type of Activity - walking, jogging, swimming, biking & C.C. skiing

15. Developing Muscular Strength and Endurance Types of Strength Training Exercise Resistance exercise Isometric (static) exercise Isotonic (dynamic) exercise Choosing equipment Choosing exercises Frequency Intensity Duration A caution about supplements

16. Flexibility Exercises Proper stretching technique Statically Ballistic (bouncing) is dangerous Active Passive Frequency Intensity Duration

17. Putting It All Together Cardiorespiratory endurance At least 20 minutes Target heart rate 3 to 5 days a week Muscular strength and endurance Major muscle groups (8-10 machines, one or more sets) 2 or 3 days a week Flexibility 2 or 3 days a week After exercise Skill training

18. FITT Principle

19. Getting Started and Staying on Track Selecting instructors, equipment, and facilities Finding help and advice about exercise Selecting equipment Choosing a fitness center Well-balanced diet and adequate water/fluids. Balanced diet Drink before and during exercise 2 cups, 2 hours before Manage your fitness program Consistency: The key to physical improvement Assess your fitness Endurance by checking your time for the 1.5 mile run/walk.

20. Preventing and Managing Athletic Injuries Care for injuries that may occur. R.I.C.E. Staying in condition Warm-up and Cool down Use proper body mechanics Not exercising when ill Use proper equipment Not returning to normal exercise programs until injury has healed

21. Exercise for Health and Fitness Chapter 10