1

© 2008 McGraw-Hill Higher Education. All rights reserved.

Exercise for Health and

Fitness

Chapter 10

2

© 2008 McGraw-Hill Higher Education. All rights reserved.

3

© 2008 McGraw-Hill Higher Education. All rights reserved.

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

© 2008 McGraw-Hill Higher Education. All rights reserved.

Benefits of Exercise

• Improved cardiorespiratory function

• More efficient metabolism• Improved body composition

5

© 2008 McGraw-Hill Higher Education. All rights reserved.

6

© 2008 McGraw-Hill Higher Education. All rights reserved.

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

© 2008 McGraw-Hill Higher Education. All rights reserved.

Improved Psychological and Emotional Wellness

• Reduced stress

• Reduced anxiety and depression

• Improved self-image

• Learning and memory

• Enjoyment

8

© 2008 McGraw-Hill Higher Education. All rights reserved.

Additional Benefits of Exercise

• Improved immune function

• Prevention of injures and low-back pain

• Improved wellness over the life span

9

© 2008 McGraw-Hill Higher Education. All rights reserved.

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

10

© 2008 McGraw-Hill Higher Education. All rights reserved.

11

© 2008 McGraw-Hill Higher Education. All rights reserved.

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?

12

© 2008 McGraw-Hill Higher Education. All rights reserved.

13

© 2008 McGraw-Hill Higher Education. All rights reserved.

First Steps

• Medical Clearance• Basic Principles of

physical Training– Specificity– Progressive

overload• Frequency

• Intensity

• Time

• Type

– Reversibility– Individual

differences

14

© 2008 McGraw-Hill Higher Education. All rights reserved.

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

© 2008 McGraw-Hill Higher Education. All rights reserved.

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

© 2008 McGraw-Hill Higher Education. All rights reserved.

Flexibility Exercises

• Proper stretching technique– Statically– Ballistic (bouncing) is dangerous– Active– Passive– Frequency– Intensity– Duration

17

© 2008 McGraw-Hill Higher Education. All rights reserved.

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

© 2008 McGraw-Hill Higher Education. All rights reserved.

FITT Principle

19

© 2008 McGraw-Hill Higher Education. All rights reserved.

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

© 2008 McGraw-Hill Higher Education. All rights reserved.

Preventing and Managing Athletic Injuries

• Care for injuries that may occur.– R.I.C.E.

1. Staying in condition

2. Warm-up and Cool down

3. Use proper body mechanics

4. Not exercising when ill

5. Use proper equipment

6. Not returning to normal exercise programs until injury has healed

21

© 2008 McGraw-Hill Higher Education. All rights reserved.

Exercise for Health and

Fitness

Chapter 10