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Personal Fitness: Improving Health Through Exercise

11. Personal Fitness: Improving Health Through Exercise. Introduction. A growing number of Americans are sedentary Heart disease has increased almost 30 times since 1900 Combined with a healthy diet, exercise improves health

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Personal Fitness: Improving Health Through Exercise

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  1. 11 Personal Fitness:Improving Health Through Exercise

  2. Introduction • A growing number of Americans are sedentary • Heart disease has increased almost 30 times since 1900 • Combined with a healthy diet, exercise improves health • More than 50 physiological, metabolic, and psychological aspects are improved by physical activity

  3. What is Physical Fitness? • Physical fitness • Exercise training

  4. Table 11.1

  5. 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 • Improved Bone Mass • Osteoporosis

  6. Benefits of Regular Physical Activity • Improved Weight Control • Exercise can help a person lose weight • Improved Health and Life Span • Prevention of diabetes • Increased life span • Increased immunity to disease • Improved Mental Health and Stress Management

  7. ACSM Guidelines for Aerobic Activity Figure 11.1

  8. Components of Physical Fitness • Improved Cardiorespiratory Fitness-Aerobic Exercise • Determine exercise frequency • Determine exercise intensity/target heart rate • Determine exercise duration

  9. Components of Physical Fitness • Improved Muscular Strength • Muscular strength • Muscular endurance • What do you want to improve?

  10. Components of Physical Fitness • Design Your Program • Programs should include the major fitness components • Flexibility: measure of range of motion • Muscular strength and endurance: amount of force a muscle can exert • Endurance: ability to exert force repeatedly without fatiguing • How would you measure physical strength?

  11. Muscles, Bones, and Tendons Figure 11.2

  12. Stretching Exercises to Improve Flexibility Figure 11.3

  13. The Overload Principle Figure 11.4

  14. Components of Physical Fitness • Body Composition • Exercise can influence body mass, fat mass, and lean mass • Women typically have more fat mass than men • To lose body weight need 3 workouts/week for 30-45 minutes • Where do women usually store their fat, compared to men?

  15. Fitness Injuries • Causes • Overuse injuries • Traumatic injuries • Preventing Fitness-Related Injuries • Appropriate footwear • Appropriate equipment

  16. 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?

  17. Fitness Injuries • Exercising in the Heat • Acclimatization • Avoid dehydration • Three heat stress illnesses: • Heat cramps • Heat exhaustion • Heat stroke • Can anyone describe the differences between these three illnesses?

  18. Fitness Injuries • Exercising in the Cold • Hypothermia concerns • Prevention: • Consider the weather • Wear layers • Hydrate • Did you know that drinking alcohol can cause hypothermia to occur more quickly?

  19. Table 11.2

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