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10 Personal Fitness: Improving Health through Exercise

Objectives: 

Objectives Describe the benefits of regular physical activity. Define physical activity and exercise as they relate to health and fitness. Explain the components of an aerobic exercise program. Discuss different stretching and strength exercises designed to improve strength and flexibility. Compare the various types and benefits of resistance exercise programs. Summarize ways to prevent and treat common fitness injuries. Discuss the factors that contribute to obsessive exercise patterns and prevention techniques. Summarize the key components of a personal fitness program.

Physical Fitness, Activity, and Exercise: 

Physical Fitness, Activity, and Exercise Physical activity – any bodily movement that is produced by the contraction of skeletal muscles and that substantially increases energy expenditure Exercise – planned, structured, and repetitive bodily movement done to improve or maintain one or more components of physical fitness such as endurance, flexibility, and strength Physical fitness – the ability to perform moderate-to-vigorous levels of physical activity on a regular basis without excessive fatigue

Table 10.1 Major Components of Physical Fitness: 

Table 10.1 Major Components of Physical Fitness Table 10.1

Benefits of Regular Physical Activity : 

Benefits of Regular Physical Activity Improved cardiorespiratory fitness Reduced risk of heart disease Prevention of hypertension Improved blood lipid and lipoprotein profile Reduced cancer risk Improved bone mass Improved weight control Improved health and life span Prevention of diabetes Improved immunity Improved mental health

Improving Cardiorespiratory Fitness: 

Improving Cardiorespiratory Fitness Aerobic – any type of exercise that increases heart rate Aerobic capacity – functional status of the cardiorespiratory system, the maximum volume of oxygen consumed by the muscles during exercise (VO2max) Graded exercise test – measures aerobic capacity by gradually increasing pace on treadmill

Aerobic Fitness Program: 

Aerobic Fitness Program Frequency –exercise vigorously at least 3 times per week Intensity – use target heart rate Target heart rate = (220 – age) x .60 Duration – vigorous activities for 20 minutes, moderate for 30 minutes

Figure 10.1 Guidelines for Physical Activity: 

Figure 10.1 Guidelines for Physical Activity Figure 10.1

Figure 10.3 Levels of Physical Activity: 

Figure 10.3 Levels of Physical Activity Figure 10.3

Stretching Exercises and Well-Being: 

Stretching Exercises and Well-Being Flexibility – a measure of the range of motion Static stretching – slow, gradual stretching of muscles and tendons, and holding them at a point Proprioceptive neuromuscular facilitation – uses various patterns of movement Ballistic stretching – repeated bouncing motions, high risk of injury (not recommended)

Figure 10.5 Stretching Exercises to Improve Flexibility: 

Figure 10.5 Stretching Exercises to Improve Flexibility Figure 10.5

Yoga, Tai Chi, and Pilates: 

Yoga, Tai Chi, and Pilates Yoga – blends mental and physical aspects of exercise: Iyengar yoga Ashtanga yoga Bikram yoga Tai Chi – increases range of motion and flexibility; decreases muscle tension Pilates – emphasizes flexibility, coordination, strength and tone

Improving Muscular Strength and Endurance: 

Improving Muscular Strength and Endurance Muscular strength – amount of force a muscle is capable of exerting One repetition maximum (1 RM) – maximum you can exert at one time Muscular endurance – ability of a muscle to exert force repeatedly without fatiguing

Principles of Strength Development: 

Principles of Strength Development The tension principle The overload principle The specificity-of-training principle

Gender Differences in Weight Training: 

Gender Differences in Weight Training Testosterone levels influence hypertrophy of muscles

Types of Muscle Activity: 

Types of Muscle Activity Isometric muscle action Concentric muscle action Eccentric muscle action

Figure 10.6 Isometric, Concentric, and Eccentric Muscle Actions: 

Figure 10.6 Isometric, Concentric, and Eccentric Muscle Actions Figure 10.6

Methods of Providing Resistance : 

Methods of Providing Resistance Body weight resistance (calisthenics) Fixed resistance Variable resistance Accommodating resistance devices

Fitness Injuries: 

Fitness Injuries Overuse injuries – cumulative stresses placed on tendons, bones, and ligaments during exercises Traumatic injuries – occur suddenly and violently, typically by accident: broken bones, torn ligaments and muscles, contusions, and lacerations Prevention – proper clothing, appropriate footwear, appropriate exercise equipment

Figure 10.7 Anatomy of a Running Shoe: 

Figure 10.7 Anatomy of a Running Shoe Figure 10.7

Common Overuse Injuries: 

Common Overuse Injuries Plantar fasciitis Shin splints Runner’s knee

Treatment: 

Treatment RICE Rest Ice Compression Elevation

Exercising in the Heat: 

Exercising in the Heat Heat cramps Heat exhaustion Heat stroke Drink plenty of fluids

Exercising in the Cold: 

Exercising in the Cold Hypothermia Prevention: Watch weather conditions Use “buddy” system Layer clothing Drink plenty of fluids

Cramps: 

Cramps Overexertion theory Be sure to properly warm up muscles before exercising Massage, stretching, putting pressure on muscle, and deep breathing are useful remedies

Creating Your Own Fitness Program: 

Creating Your Own Fitness Program Designed to improve or maintain cardiovascular fitness, flexibility, muscular strength and endurance, and body composition Comprehensive program Cross-training Choose one that you like