exercise for health, fitness, and fun
Post on 19-Jan-2016
51 Views
Preview:
DESCRIPTION
TRANSCRIPT
Exercise for Health, Fitness, and Fun
University of Central Florida
Medical Self-Assessment
Quiz Questions
“______________” is the best exercise?
True or False?True or False?
You burn more fat at lower intensities of exercise. T
Muscle turns into fat (and vice versa) when you start or stop exercising? F
Quiz Questions The best way to flatten your stomach is
through doing sit-ups/crunches at least 10 minutes per day. F
If you are thin, you are fit. F
Women who strength train generally do not get bulky muscles. T
Quiz Questions
No pain, no gain? F
In order to burn fat while exercising, you should be gasping for air. F
If you do less than 30 minutes of aerobic exercise, you are wasting your time? F
Quiz Questions
If you’re exercising and you’re not losing weight, you’re doing something wrong. F
Your metabolism can remain higher than normal for up to 12 hours after you finish an aerobic workout. T
The more muscle you build, the more calories you burn throughout the day. T
Physical Benefits of Exercise Strengthens the Heart Improves Lung
Capacity Increases Metabolic
Rate Improves Muscle
Strength Improves Cholesterol
Levels
Lowers Blood Pressure
Increases Flexibility and Endurance
Increases Bone Density
Controls Blood Sugars Helps Control Weight Enhances Immunity
Mental and Emotional Benefits of Exercise
Enhances Self-Esteem Improves Concentration Reduces Stress Promotes Positive
Mental Attitude Emotional Stability Mental Energy Improves Sleep Patterns
Increased Sense of Well-being
Reduces Negative Emotions
Relieves Anxiety and Tension
Relieves Depression and Fatigue
Improves Quality of Life
Disease Reduction from Exercise
Cardiovascular Disease Stroke High Blood Pressure Cancer Diabetes Osteoporosis
Health and Fitness Benefits, Core Concepts Figure 13-6, page 373
Now You Know!
Americans spend an average of ____ minutes per day exercising?
A) 15
B) 30
C) 60
Answer: 15 minutes
On average, Americans spend 10 times that amount of time, about 150 minutes watching television…
See Core Concepts Figure 13-2,
page 365, for immediate and
long-term effects of regular exercise.
Types of Exercise
AerobicAerobic
“with oxygen” low/mod intensity long duration
examples: walking, aerobic dance, jogging, swimming, cross country skiing
AnaerobicAnaerobic
“without oxygen” high intensity short duration
examples: weightlifting, plyometrics, gymnastics, sprinting
5 Components of Fitness(We measure these during your CHAMP)
1) Body composition
2) Flexibility
3) Muscular strength
4) Muscular endurance
5) Cardiovascular endurance
5 Components
Body CompositionBody Composition: percentage of fat and non-fat tissue Methods of measuring:
• Scale
• Hydrostatic
• Calipers
• Futrex
• Impedence
5 Components
Flexibility:Flexibility: Range of Motion (ROM) at a joint• neck, hip, stride, back
Muscular Endurance:Muscular Endurance: Ability of muscle to exert sub-maximal force over a pd. of time• sit-ups, push -ups
Muscular Strength:Muscular Strength: Ability to exert maximum force against resistance• bench press, leg press, hand grip
5 Components
Cardiovascular endurance:Cardiovascular endurance: ability of heart and lungs to pump oxygenated blood to cells to meet the demands of prolonged physical activity• 1.5 mile run, 1 mile walk, 4 mile cycle, 12 min. swim
FITT Principlefor aerobic exercise
Guidelines provided by ACSM and the Surgeon General’s Healthy People 2000
Frequency: 3-5 days per week
Intensity: 60-85% of Max. Heart Rate
Time: 15-60 minutes per session
Type: activities involving large muscle groups
Now You Know!
To improve your health, you must do high -intensity exercise.
True or False???
Answer: False
Even moderate physical activity such as walking the dog or doing yard work has significant health benefits.
Intensity(How hard should I be working?)
Target Heart Rate (number of beats per minute)
60-85% of Max. Heart Rate (MHR)
220 - age = MHR
.60 x MHR and .85 x MHR
Carotid pulse: groove in neck
Radial pulse: outside of supinated wrist
15 sec. x 4 or 10 sec. x 6 or 6 sec. x 10
Intensity(How hard should I be working?)
Rating of Perceived Exertion--subjective scale0 Nothing1 Weak2 Moderate3 *Somewhat strong4 Strong56 *Very strong78910 Maximal
Talk Test--should be able to talk while exercising aerobically
Anaerobic Activity Guidelines
FrequencyFrequency: 2 days per week per muscle group (minimum)
Sets: Sets: 2-3 sets (depending on fitness level)Repetitions: Repetitions: 8-12 per set
Allow adequate rest and stretch between setsAllow 24 to 48 hours rest between workoutsBe aware of DOMS - delayed onset muscle
soreness
Flexibility
Static vs. Ballistic vs. PNF Frequency: 3-5 days per week Static stretch after muscles are warm Time: hold 30-60 seconds for increased
flexibility
What about Ben Gay? Icy Hot? Warm bath?
Exercise and Weight ControlEnergy expenditure equation
• BMR (basal metabolic rate) + TEF (thermic effect of food) + ADL (activities of daily living) = total calories needed -- we will calculate your 24 hour expenditure in lab
• Calories in (CI) vs. Calories out (CO)CI > CO = Gain
CI < CO = Lose
CI = CO = Maintain
• How can you increase / decrease the right side of the equation???
Exercise and Weight Loss
3500 calories = 1 lb. of fat 1-2 lb. weight loss per week maximum Careful of differences on scale (water,
clothes, etc)
Effects of Dieting without Exercise
Types of diet (high protein, low carbohydrate, limited food, low calorie)
Muscle loss Metabolic rate slows (starvation + sedentary)
Therefore, body fat percentage more likely to increase when diet is over
Putting Your Exercise Program Together
Set Goals Select Activities Make a
Commitment Begin and maintain
your program Record and assess
your progress
Starting a program
Warm-up • 5-7 minutes
• large muscle groups
• static stretches (20 sec)
• Prior to all aerobic and anaerobic exercise
Guidelines
Cool down• 5-10 minutes
• stretch 30-60 sec.
Start off slowly, ie
15 min, 2 days week
60%MHR, light weight
Motivation Find exercises you
like! Increase activity during the day
• take stairs• park far away
Change your goal• cosmetic vs. health• fitness as a goal
Music
Buddy system Take a class for credit Put goals and progress
in writing Reassess goals
frequently Train for an event Don’t get in all or
nothing mindset
Web Resources and Information
www.shapeup.org www.medicalfitness.org www.edap.org www.steroidabuse.org www.factsontap.org www.fitwellinc.com
top related