personal fitness: improving health through exercise

11PowerPoint® Lecture Outlines prepared by Dr. Lana Zinger, QCC CUNY

Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings.

Personal Fitness: Improving Health through Exercise


Introduction

Facts

• A growing number of Americans are sedentary and perform little physical labor or exercise.

• Sedentary lifestyles are linked to dramatic increases in obesity, diabetes and other chronic diseases.

• More than 108 million Americans are overweight or obese, 65 million have high blood pressure, 21 million have diabetes, and 41 million have “prediabetes.”

• Physical activity has tremendous health-promoting and disease-preventing benefits.


What is Physical Fitness?

Physical fitness

• The ability to perform regular moderate to vigorous levels of physical activity without excessive fatigue

Exercise

• Planned, structured, repetitive bodily movement


ABC News: Personal Fitness and Exercise

Discussion Questions

• What are the advantages of entire families committing to losing weight together through exercise and dietary changes?

• What kinds of support can family members provide each other in making lifestyle changes?

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Video| Personal Fitness and Exercise


Benefits of Regular Physical Activity

Improved cardiorespiratory fitness

• Increased ability of the circulatory system to provide oxygen

• Reduced risk of Heart Disease

• Prevention of Hypertension

• Improved Blood Lipid and Lipoprotein Profile

Reduced cancer risk

• Breast and Colon Cancer

Improved bone mass

• Osteoporosis


Benefits of Regular Physical Activity

Improved weight control

• Exercise with moderate decrease in food intake can help a person lose weight

Improved health and increased lifespan

• Prevention of Diabetes

• Longer Life Span

• Improved Immunity to Disease

Improved mental health and stress mManagement

• Reduced stress levels by accelerating body’s return to balanced state

Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings. Figure 11.1

Some Health Benefits of Regular Exercise


The FITT Principle Applied to the Health-Related Components of Fitness


Components of Physical Fitness

Improving cardiorespiratory fitness and aerobic exercise programs

• Aerobic capacity

• Graded exercise test

• Components of an aerobic exercise program (FITT)

• Frequency

• Intensity/target heart rate

• Time

• Type of activity


Rating of Perceived Exertion (RPE) Scale


Levels of Physical Activity


Muscular Strength and Endurance

Improving muscular strength and endurance

• Muscular strength

• Muscular endurance

• What do you want to improve?

Principles of strength development

• The Tension Principle

• The Overload Principle

• The Specificity of Training Principle


Gender in Physical Fitness

Gender differences in weight training

• Levels of testosterone differ

• Hypertrophy

• Danger of steroids


Methods of Providing Resistance

Body Weight Resistance

Fixed Resistance

Variable Resistance

Accommodating Resistance Devices


Benefits of Strength Training

Positive health effects

• Can reduce lower back pain and joint and muscle pain

• Postpones loss of muscle tissue due to ageing and sedentary lifestyle

• Helps prevent osteoporosis

• Enhances muscle definition/improves personal appearance

• Boosts metabolism


Improving Flexibility

Stretching exercises and well-being• Stretches exercises are the main way to improve

flexibility

• Flexibility – measure of range of motion

• Enhanced by controlled stretching Types of stretching exercises

• Static Stretching

• Dynamic Stretching Major styles of exercises that include stretch

• Yoga

• Tai chi

• Pilates


Stretching Exercises to Improve Flexibility


Components of Physical Fitness

Body composition

• Exercise can influence body mass, fat mass, and lean mass

• Women typically have more fat mass than men

• Aerobic activities help improve body composition

Where do women usually store their fat, compared to men?


Creating Your own Fitness Program

Identify your own fitness goals

Designing your program

• Choose appropriate and fun activities

• Try something NEW!

• Be specific

• Reevaluate goals and action plan after 30 days.

Which factors should you think about as you develop a fitness plan?


Creating Your own Fitness Program

Warming up and Stretching

Resistance Training

Cardiorespiratory Training

Cooling Down


Choosing the Right Exercise Equipment

Many people buy improper equipment, or simply don’t use what they purchase

• Evaluate equipment effectively to avoid common mistakes

Practical and popular equipment

• Heart rate monitors

• Pedometers

• Exercise (fitness) balls

• Balance boards

• Resistance bands


Fitness Injuries

Causes

• Overuse injuries

• Traumatic injuries

Preventing fitness-related injuries

• Appropriate footwear

• Appropriate protective equipment


Anatomy of a Running Shoe


Fitness Injuries

Common overuse injuries

• Plantar fasciitis

• Shin splints

• Runner’s knee

Treating fitness-related injuries

• RICE: rest, ice, compression, and elevation

What kinds of sports injuries have you incurred?


Fitness Injuries

Exercising in the heat

• Acclimatization

• Avoid dehydration

• Wear appropriate clothing

• Use common sense

Three heat stress illnesses

• Heat cramps

• Heat exhaustion

• Heatstroke


Fitness Injuries

Exercising in the cold

• Hypothermia concerns

• Consider the weather

• Wear layers

• Hydrate

• Exercise with a friend

• Preventing muscle cramps

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