Chapter 9

Personal Fitness: Improving Your Health Through Exercise

The Benefits of Physical The Benefits of Physical ActivityActivity

PHYSICAL WELL BEING

PHYSICAL WELL BEINGFORFORALL SHAPES AND SIZES

ALL SHAPES AND SIZES

WEIGHT LOSS IN A BOTTLEWEIGHT LOSS IN A BOTTLEHealth Express USA….Health Express USA….

Fat Absorber Fat Absorber with Binditolwith Binditol

• (500mg/90cap.)

• The all natural Fiber Complex with Glucosamine absorbs the fat you eat during a meal while it’s still in the digestive system.

Most effective in…..Most effective in…..

weight control whenweight control when

used in conjunction used in conjunction withwith

a calorie reduced dieta calorie reduced diet

and exercise and exercise

program.program.

BODY COMPOSITION“the stuff we are made of”“the stuff we are made of”

Lean Body MassLean Body Mass• musclemuscle• Adipose tissueAdipose tissue• Water / Bones/ Water / Bones/

Connective Connective tissue/ Nerves tissue/ Nerves and other stuffand other stuff

Genetic Predisposition Genetic Predisposition

Body CompositionBody Composition

EndomorphsEndomorphs• Tend to store adipose

tissue

MesomorphsMesomorphs• Tend to be muscular

EctomorphsEctomorphs• Tend to be thin

ENERGY SYSTEMS

ATP-CPATP-CP

ImmediateFast

ATP/CPCreatine

Phosphate0 to 10s

Non-OxidativeNon-Oxidative

Muscleglucose

glycogenRapid

10s to 90s

OxidativeOxidative

Fats, CHO,Proteins< 2 min.

slower steady stateendurance

Energy Systems

00 5s5s 10s 10s 60s60s 120s Long Duration120s Long Duration

ATP-CP

Non Oxidative

Oxidative

Systemand

RelativeUse

Energy Systems ???

Parasympathetic Nervous SystemParasympathetic Nervous System

Slowing the Body Down…...Slowing the Body Down…...

Sympathetic Nervous SystemSympathetic Nervous System

Speeding up the Body……….Speeding up the Body……….

HEALTH STYLE?????

Physical HealthPhysical HealthPersonal Physical CharacteristicsPersonal Physical Characteristics

Overall Health and Physical Well BeingOverall Health and Physical Well BeingBody ImageBody Image

Stress ManagementStress Management

AttitudeAttitudeExerciseExercise

Active LivingActive LivingNutritionNutrition

Lifestyle ISISYour Responsibility

Life is Long - Live Healthy

• Choices to Make• Food• Activity• Stress

What You Do Today! Will Have a What You Do Today! Will Have a Profound Effect on Your Future Health & Profound Effect on Your Future Health &

Health StyleHealth Style• OsteoporosisOsteoporosis

• DiabetesDiabetes

• Heart DiseaseHeart Disease

• StrokeStroke

• ObesityObesity

• StressStress

• Etc., etc.,etcEtc., etc.,etc..

Benefits of ExerciseBenefits of Exercise

• risk of CHDrisk of CHD• hypertensionhypertension• blood lipid / blood lipid /

lipoprotein profilelipoprotein profile• cardiac functioncardiac function• smoking reductionsmoking reduction• weight managementweight management• diabetesdiabetes• musculoskeletal musculoskeletal

disordersdisorders

• Stress managementStress management• Bone mineral status,Bone mineral status,

and many moreand many more

Overcoming InactivityOvercoming Inactivity

• InertiaInertia• MovementMovement• More ActivityMore Activity• FunFun• Group activityGroup activity• SupportSupport• Life LongLife Long

REASONS TO EXERCISEREASONS TO EXERCISEand other considerationsand other considerations

• Overall Health Overall Health BenefitsBenefits

• FunFun• SocialSocial• AccomplishmentAccomplishment• EnergyEnergy• Self-esteemSelf-esteem• Body ImageBody Image• Stress ManagementStress Management• Lifelong participationLifelong participation

• drive for thinnessdrive for thinness• drive for muscularity drive for muscularity • obsessionobsession• only body image only body image

concernsconcerns• while restricting while restricting

nutrition nutrition • perceive the need for perceive the need for

performance performance enhancing substancesenhancing substances

Principles of TrainingPrinciples of Training

• IndividualityIndividuality• SpecificitySpecificity• Progressive overloadProgressive overload• Rate of Adaptation Rate of Adaptation

Plateau - Ceiling Plateau - Ceiling EffectEffect

• RestRest• ReversibilityReversibility

• Balanced exerciseBalanced exercise• MaintenanceMaintenance• over-trainingover-training

F.I.T.T. Aerobic TrainingF.I.T.T. Aerobic Training

• FrequencyFrequency - 3 to 5 times - 3 to 5 times per weekper week

• IntensityIntensity - 55 to 85% - 55 to 85%

• of predicted heart rateof predicted heart rate

• Time Time - 20 to 60 minutes - 20 to 60 minutes per session.per session.

• Type(mode)-Type(mode)- walking, walking, running, swimming, running, swimming, cycling, hiking.., etccycling, hiking.., etc.

THE HEART

• Size of FistSize of Fist• Pumps 5 Liters of Pumps 5 Liters of

Blood Each MinuteBlood Each Minute• 4 Chambers4 Chambers• Heart Rate (bts/minute)Heart Rate (bts/minute)• Intensity DependentIntensity Dependent• RestingResting• Sub-maximum Sub-maximum • Maximum Maximum

Heart CalculationsHeart Calculations

• Stroke Volume (ml/bt)Stroke Volume (ml/bt)• Cardiac Output (SV)Cardiac Output (SV)

(HR)(HR)• Maximum Heart RateMaximum Heart Rate• Predicted Max. Heart Predicted Max. Heart

RateRate• Predicted Exercise HRPredicted Exercise HR• Lower (60%) Lower (60%) • Upper (90)Upper (90)

The LungsThe Lungs

• Anatomy of Passage Way• O2 and C02 Exchange• Lung Function Tests• Air - Approximately• Nitrogen 79%• Oxygen 21%• Carbon dioxide 0.4%• Mechanics of Breathing

F.I.T.T. F.I.T.T. Strength and Endurance TrainingStrength and Endurance Training

Frequency -Frequency - Strength - 1 to 3 times per Strength - 1 to 3 times per

weekweek

Endurance - 3 to 5 times per Endurance - 3 to 5 times per weekweek

IntensityIntensityStrength - Lift 4 to 8 Strength - Lift 4 to 8

repetitionsrepetitions

Approximately 50 to 80% Approximately 50 to 80% Max.Max.

Endurance - 15 to 30 Endurance - 15 to 30 repetitions 25 to 50% Max.repetitions 25 to 50% Max.

Bones Joints

Functions:• LocomotionLocomotion• ManipulationManipulation• ProtectionProtection• Marrow - Red Marrow - Red

Blood Cell Blood Cell ProductionProduction

• Support Support MechanismMechanism

TYPE - Target Muscle GroupsTYPE - Target Muscle Groups

• Select appropriate exercises for the specific muscle groups

• Train reciprocating muscle groups

• Balance

TimeTime

• Allow body to adaptAllow body to adapt• 6 to 8 weeks 6 to 8 weeks • increase slowlyincrease slowly• rest between sets or rest between sets or

alternate upper and alternate upper and lower bodylower body

We Are, What We Are!!!

• Achieve your potential

This May Not Be Your Genetic Inheritance

The Principles of Exercise Apply to everyone but Individual EFFECTS

will VARY

LIMITATIONS LIMITATIONS

TO TrainingTO TrainingAerobic Activity

Strength + Endurance

Flexibility

Anaerobic Training

Fitness Equipment / Safety

• Buy Appropriate SHOESSHOES• Wear Comfortable Clothing• TOO HOT! TOO COLD!• Run and Walk with a Friend

More fun, safer, support systemMore fun, safer, support system• Night Time: stay to the well

lit areas

• Seek Expert Fitness Fitness Advice…….

Keep Your Plan Manageable,Flexible,Varied and Fun

• Start at a level suited for you• ask for help from an exercise

professional• It’s OK to miss a session• Mirrors and Scales • Rest when you’re tired• Plan for the rest of your life• Eat ( Good or Bad Food)

moderation, balance and personal taste

Getting Started

GoalsGoals• with a specific goal in mind with a specific goal in mind

design a program with a design a program with a certified exercise expert!certified exercise expert!

Type of Program:Type of Program:

endurance vs. Strength or aendurance vs. Strength or a

combinationcombination

Consider ergometers:Consider ergometers:• stair climbers, bikes, stair climbers, bikes,

rowers for endurancerowers for endurance

Muscles• Contract - All or Contract - All or

NothingNothing• Work Reciprocally Work Reciprocally • Adapt to StressAdapt to Stress• Strength, Endurance, Strength, Endurance,

PosturePosture• Smooth - InvoluntarySmooth - Involuntary

– blood vessels / digestiveblood vessels / digestive

• Skeletal - VoluntarySkeletal - Voluntary– biceps / tricepsbiceps / triceps

• Cardiac - spontaneousCardiac - spontaneous– heartheart

Improving Muscular Strength and Endurance

• Muscular Strength:

The amount of force that a The amount of force that a muscle is capable of exertingmuscle is capable of exerting

• One Repetition Maximum (1RM)

• Muscular Endurance:

A muscle’s ability to exert A muscle’s ability to exert force repeatedlyforce repeatedly

Principles of Strength Development

• Tension Principle:Tension Principle:– muscular tensionmuscular tension

– the strength gainthe strength gain

– …………. Weight lifting is one . Weight lifting is one method……..method……..

– Weight machines (pulleys & Weight machines (pulleys & cables), riding a bike up a cables), riding a bike up a hill hill

– all methods workall methods work

Resistance Exercise Program

• Part Part of a FITNESS FITNESS Program to improve Program to improve muscular strength muscular strength and enduranceand endurance

• Goal - HYPERTROPHYHYPERTROPHY

Muscle ActionMuscle Action

• ISOMETRIC M.A.ISOMETRIC M.A.• Force without Force without

movementmovement

• ISOTONIC M.A.ISOTONIC M.A.• Force with movementForce with movement• Concentric M. A.Concentric M. A.• Eccentric M. A.Eccentric M. A.• Best Results a Best Results a

Combination…….Combination…….

ISOKINETIC M.A.• The Rate of M.A. is The Rate of M.A. is

predeterminedpredetermined• 60600 0 / S, 90/ S, 9000/S,/S, 1801800 0 / S/ S

• Degrees per SecondDegrees per Second• Force does not Force does not

change the ratechange the rate• Cybex Rehabilitation Cybex Rehabilitation

Machine - very Machine - very expensive, specialized,expensive, specialized,

• therapeutic uses therapeutic uses

Methods of Providing Resistance

• Body Weight Resistance:Body Weight Resistance:sit-ups, push -ups, pull - ups sit-ups, push -ups, pull - ups

(both concentric and eccentric (both concentric and eccentric m.a.)m.a.)

• Fixed Resistance:Fixed Resistance:constant absolute resistanceconstant absolute resistance

(barbells and dumbbells)(barbells and dumbbells)

Biomechanics - joint angles and Biomechanics - joint angles and

applied forceapplied force

Methods of Providing Resistance

• Variable Resistance:Variable Resistance:• NautilusNautilus

Distributes the load to to theDistributes the load to to the

muscles so that at each angle muscles so that at each angle the load (weight) lifted is the load (weight) lifted is alteredaltered

• Accommodation:Accommodation:Resistance changes in responseResistance changes in response

to the force - speed is kept to the force - speed is kept constantconstant

Be Kind to Your MusclesWarm-up: Activity ReadinessWarm-up: Activity Readiness• Increase body temperature, heart rateIncrease body temperature, heart rate

metabolic pathways, etc.metabolic pathways, etc.• improves muscle performanceimproves muscle performance• specific appropriate stretchingspecific appropriate stretching

Cardiovascular ConditioningCardiovascular Conditioning• Frequency/ Intensity / Type/ TimeFrequency/ Intensity / Type/ TimeStrength Training / EnduranceStrength Training / Endurance TrainingTraining

Progressive, specific & appropriateProgressive, specific & appropriate

Cool Down + FlexibilityCool Down + Flexibility

Your Active Life Plan• Are you ready to start a program?

• Health, Injuries, Attitude, reasons to exercisesHealth, Injuries, Attitude, reasons to exercises

• Select activities that you like to do.

• Walking, swimming, running, step class, aerobic, Walking, swimming, running, step class, aerobic, skating, skiing, cycling rowing…………etc,etc..skating, skiing, cycling rowing…………etc,etc..

• Resistance TrainingResistance Training

• Weight Training / Body as ResistanceWeight Training / Body as Resistance

• sit-ups, push-ups, free weights and wt. sit-ups, push-ups, free weights and wt. Machines…..they all workMachines…..they all work

• Include:

• Warm-up / stretching aerobic conditioning, Warm-up / stretching aerobic conditioning, strength/endurance training and flexibility strength/endurance training and flexibility improvementsimprovements

Be Realistic and Honestwith

Yourself