Objectives. Benefits of Physical Activity. Benefits of Physical Activity. Fitness: Health Through Exercise. Lecture 5
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1 Lecture 5 Fitness: Health Through Exercise HEAL 101: Health and Lifestyle Kevin Petti, Ph.D. Department of Natural Sciences, Health, Exercise Science and Nutrition San Diego Miramar College Objectives! Describe benefits of physical fitness! Describe components of physical fitness! Describe principles of aerobic exercise! Describe the principles of muscular strength and endurance exercise programs! Describe the principles of stretching exercises for strength and flexibility! Describe common fitness injuries, prevention, and treatment Benefits of Physical Activity Benefits of Physical Activity! Improved Cardiorespiratory Efficiency " Improved ability of heart, lungs and circulatory system to carry O 2 to the body s tissues " More blood pumped per beat by heart (stroke volume) " Resting heart rate and blood pressure decrease " Number of red cells increase " Improved blood lipid balance " Protection from the effects of stress! Improved Muscular Strength and Flexibility! Avoidance of back and other joint and muscle pain! Improved functioning in everyday life! Good posture helps keep spine aligned properly! More Efficient Metabolism and Control of Body Fat! Body is better able to generate useful energy! Fat as fuel is utilized efficiently! Improved regulation of energy balance and body weight
2 Benefits of Physical Activity Components of Physical Fitness! Improved Psychological & Emotional Well-Being! Enhanced self image! Diminished risk for depression! Improved Health Over the Lifespan! Decreased likelihood of heart disease, stroke diabetes, hypertension, and osteoporosis! Avoid problems such as fatigue and weight gain! Helps immune functioning! Improved overall physical and mental well-being Cardiovascular Fitness FITT Principle Frequency 3-5 days/week Intensity Time Type Most difficult next page minutes Rhythmic & continuous FITT Cardiovascular Fitness Frequency Intensity Time Type 60-75% MHR Low intensity, long duration is best!
3 Muscular Strength & Endurance! Muscular strength one repetition maximum (1 RM)! Muscular endurance ability of muscle to exert force repeatedly without fatiguing! Both achieved via resistance training with weights! Not just for athletes or men! Overload Principle " A muscle must be overloaded for it to respond with increases in strength and endurance " For sedentary individuals- minimum threshold for training effect # 1 exercise (lift) for each of the 10 major muscle groups: " chest, shoulders, back, abdomen, anterior arm, posterior arm, forearm, thighs, hamstrings, calves # 1 set of each lift # 8-12 repetitions to fatigue for each set # 2X per week! Overload Principle continued " For trained individuals " 3-4 exercises (lifts) for each of the 10 major muscle groups: " 3-4 sets of each lift " 8-12 repetitions to fatigue for each set " 3+ X per week
4 ! Range of Motion Principle (ROM) " A joint must be exercised about its entire ROM " Less weight is often better! Types of Muscle Activity! Isometric muscle contractions muscle contraction, but no shortening or movement of joint angle! Concentric muscle contraction causes joint movement and the muscle shortens! Eccentric muscle contractions muscle contractions cannot overcome resistance - the muscle lengthens. Most beneficial type of activity for increasing strength Anabolic Steroids: Selected Adverse Side Effects! Liver disease including cancer! CV disease: " Decreased HDL-C " Increased total cholesterol " Hypertension! Testicular atrophy! Reduced sperm count! Irreversible hirsutism (males and females)
5 Anabolic Steroids: Selected Adverse Side Effects! Irreversible clitoral hypertrophy! Irreversible deep hoarse voice! Menstrual irregularities! Male pattern baldness! Aggravates acne Anabolic Steroids: Selected Adverse Side Effects! Retards growth in young " Premature epiphyseal (growth plate) closure! Sex drive swings " Increase and then decrease! Psychological disorders " Agression ( Roid Rage) " Paranioa " Lethargy " Psychological addiction Training for Flexibility/Range of Motion (ROM) Stretching Exercises to Improve Flexibility! Types of Flexibility Exercises! Ballistic stretching: repeated bouncing motions - muscle and tendon are rapidly stretched and returned to resting length. Dangerous and not recommended! Static: slow, gradual stretching of muscles and their tendons. Recommended! Proprioceptive Neuromuscular Facilitation (PNF): # Stretch, isometrically contract, relax, stretch again # Probably best method
6 Training for Body Composition Body Fat Mass! Do not emphasize body weight! Look at body composition! Ideally: low fat mass, high lean mass! Not measured with scale, but other devices Measuring Body Composition Measuring Body Composition! Hydrostatic Weighing Underwat er! Measures how much you weigh in water, not on land! Based on Archimedes Principle! Determines density, predicts fat mass! Gold Standard Technique! Only used in research settings! Skin Fold Calipers! Measures thickness of skin and fat atop muscles! Accuracy depends on protocol and skill of technician! Commonly used in fitness settings
7 Measuring Body Composition Measuring Body Composition! Bioelectrical Impedance! Since fat is a poor conductor of electricity, fat will impede the current more than lean tissue! By measuring the resistance to the current, the machine estimates percent body fat! Measured by a device you hold or stand on! Moderatly accurate - dehydration can influence results " Body Mass Index! BMI considered overweight! Not particularly accurate method! Does not consider muscular development Measuring Body Composition Achieving Health Body Composition! Combination of Exercise and Diet! Aerobic exercise burns fat for fuel! Diets low in fats result in leaner bodies! Will be discussed in more detail in Nutrition lecture
8 Fitness Injuries Sport Injury! Overuse: cumulative stresses placed on tendons, bones and ligaments! Traumatic injuries: sudden and violent! Prevention: " Appropriate footwear " Appropriate exercise equipment! First Aid: RICE " Rest " Ice " Compression " Elevation Exercise in the Heat Planning a Fitness Program! Three heat illnesses " Heat cramps (heat related muscle cramps) " Heat exhaustion (excessive water loss from prolonged work) " Heat stroke (sunstroke) emergency involving body s inability to cool itself when exposed to heat! Avoid heat illnesses by acclimatizing, drinking fluids and dressing appropriately! Remember fitness components: " Cardiorespiratory Fitness " Muscular Strength and Endurance " Flexibility - Range of Motion (ROM) " Health Body Composition
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