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© Cengage Learning 2016© Cengage Learning 2016
An Invitation to Health: Building Your Future, Brief Edition, 9eDianne Hales
The Joy of Fitness
7
© Cengage Learning 2016
After reading this chapter, the student should be able to:
• Explain the relationship between the dimensions of health and physical fitness
• Summarize the health risks of inactivity and the need for physical exercise
• Outline the government’s physical activity recommendations
Objectives
© Cengage Learning 2016
• Discuss the overload, FITT, and reversibility principles of exercise
• Specify methods to improve cardiovascular fitness
• Explain the significance of muscular fitness
• Compare static and dynamic flexibility
Objectives (cont’d.)
© Cengage Learning 2016
• Summarize the benefits of mind–body approaches to physical fitness and wellness
• Identify the causes and treatment of low back pain
• Discuss the nutritional requirements of athletes
• Specify the precautions for preventing exercise-related problems
Objectives (cont’d.)
© Cengage Learning 2016
• Ability to meet daily energy needs
• Energy reserves to handle unexpected physical demands
• Protecting yourself from potential health problems
What Is Physical Fitness?
© Cengage Learning 2016
• Cardiorespiratory fitness– Heart’s ability to pump blood effectively
• Metabolic fitness
• Muscular strength and endurance
• Flexibility – Joint range of motion
• Body composition– Relative amounts of fat and lean tissue
Components of Physical Fitness
© Cengage Learning 2016
• Exercise involves planned, structured body movement– Intent: improve physical fitness
• Many benefits of exercise– Examples: stronger heart, denser bones,
more efficient digestion, and increased metabolism
– Physical activity increases life span by 1.3 to 5.5 years
Physical Activity and Exercise
© Cengage Learning 2016
• All adults should avoid inactivity
• Exercise recommendations for adults– 150 minutes a week moderate-intensity
– 75 minutes high-intensity
– Increase aerobic to 300 minutes per week
– Muscle strengthening two or more days per week
Physical Activity Guidelines for Americans
© Cengage Learning 2016
• The body adjusts to meet physical demands
• Overload principle– Provide a greater stress on the body than
usual
– Increase the demands progressively
– Specific to each body part independently
The Principles of Exercise
© Cengage Learning 2016
• Acronym for dimensions of progressive overload– Frequency
– Intensity
– Time• Duration of exercise, particularly cardiorespiratory
– Type• Which body parts are stressed
FITT
© Cengage Learning 2016
• Types of exercise– Aerobic
• Improves cardiorespiratory endurance
– Anaerobic• Usually short term, high-intensity
• Amount of oxygen taken in cannot meet activity demands
• Creates oxygen deficit
• Measuring heart rate: method to monitor intensity
Improving Cardiorespiratory Fitness
© Cengage Learning 2016
• Muscular strength– Maximum force a muscle or muscle group can
generate for one movement
• Muscular endurance– Capacity to sustain repeated muscle actions
• Low muscle strength– Emerging risk factor for major causes of death
in young adults
Building Muscular Fitness
© Cengage Learning 2016
• Static flexibility– Ability to assume and maintain a position at
the end of a joint’s range of motion
• Dynamic flexibility– Ability to move a joint quickly and fluidly
through entire range of motion
• Some benefits of flexibility– Injury prevention, relief of muscle strain and
soreness after exercise, relaxation, and improved posture
Becoming More Flexible
© Cengage Learning 2016
• Some benefits of yoga– Improved flexibility
– Stronger, denser bones
– Enhanced circulation
– Stress relief
• Pilates– Strengthening the core muscles
• T’ai Chi– Meditation in motion
Mind-Body Approaches
© Cengage Learning 2016
• Low back pain a leading cause of disability– More women than men affected
– Most common between ages 20-55
• Low back pain treatment approaches– Physical therapy
– Anti-inflammatory medication
– Strengthening the core muscles
Keeping Your Back Healthy
© Cengage Learning 2016
• Athletes have increased energy requirements– Carbohydrates particularly important
– Including the right types of fat can improve athletic performance
• Exercise three to four hours after a large meal– One to two hours after a small one
• Water is especially important
Sports Nutrition