Personal Fitness: Improving Health Through Exercise

1. Personal Fitness: Improving Health Through Exercise Chapter 10

4. What is Physical Fitness? • The ability of the body to adapt to the demands of physical effort in relation to both general health and specific activities. • Five components of fitness: • Cardiorespiratory endurance: • Muscular Strength • Muscular endurance • Flexibility • Body composition

7. Components of Fitness

9. What Influences Flexibility? • Genetics • Gender • Type of Joint • Body Build • Resistance Training • Exercise History • Temperature • Age

10. Flexibility • Necessary to maintain full R.O.M. • Static stretching NOT BOUNCING. • Active stretching involves stretching a muscle by contraction of the opposing muscle. • Passive stretching involves an outside force. • Complete flexibility workout should have -. • 3-5 repetitions with a count of 10-30 seconds each. • Rest for 30-60 seconds between repetitions • Should last around 20-30 minutes. • At least 2-5 times a week.

12. Target Heart Zone • Pulse Rate for 20 seconds X 3 = RHR (when you wake up) • 220 - Age = Maximum Heart Rate • MHR X 60% = target heart rate range • MHR X 80% = target heart rate range • Intensity - 60-80% (see slide 14) • There are more accurate ways of determining your “zone” in a lab

13. THR Recommendations • 80-90% MHR- to improve performance. No medical problems • 70-80% MHR exercise regularly on a weekly schedule. No medical problems • 60-70% MHR beginning an exercise program. No medical problems • <60% previously sedentary, unfit, rehabilitating after injury,or medical problem

15. Determining Exercise Intensity • Target Heart Rate • Rating of Perceived Exertion (RPE) • “Talk Test”

18. Putting Together Your Own Program • Set Goals • Select Activities You Enjoy! • Medical Clearance if Needed • Make a Commitment • Begin and Maintain your Program • Record and Assess your Progress • Overload Principle

20. Designing Your Fitness Program • See Spotlight on Your Health—Page 322 • Cardiorespiratory endurance exercises • 3-5 days/week • 20-60 minutes • target heart rate • (See Assess Yourself—Page 328) • Flexibility exercises • 2-5 days/week • hold each stretch for 10-30 seconds

22. Designing Your Fitness Program • Muscular strength and endurance exercises • 2-4 days/week • do resistive exercises to increase strength • Exercises to develop skills required in the sports or activities you have chosen • Warm up, (stretch), exercise, cool down, stretch • FITNESS = FUN = HEALTHY LIFESTYLE

23. Harmful Exercises • Exercises that put undue stress on the back • Straight leg sit-ups, standing toe touches, donkey kicks, windmills, cherry pickers, back bends/bridges, cobra • Exercises that put undue stress on neck • Full neck circles, plough, curls (unmodified) • Exercises that put undue stress on the knees • Deep knee bends, hurdler’s stretch (unmodified), quad stretch (on back with knees bent back beside buttocks), deep lunges (with improper form)

25. Other Activities • Fitness Testing • 1 mile walk/run • Sit and reach • Waist/hip ratio • Body fat—BMI (need height) • Muscular endurance (push-ups, curl-ups) • Know Your Muscles--Muscle Handouts