Physical Activity for Health, Fitness, and Performance

1. Physical Activity for Health, Fitness, and Performance • 25.4 percent of Americans are sedentary. • Regular physical activity reduces the likelihood of coronary artery disease, high blood pressure, type 2 diabetes, obesity, and other chronic diseases.

2. Health-Related Components of Physical Fitness Aerobic and Cardiorespiratory Endurance Muscular Flexibility Body Composition Muscular Strength and Endurance

3. Defining the Health-Related Components of Physical Fitness Aerobic or Cardiorespiratory Endurance The ability of the body to sustain prolonged rhythmic activity. Muscular Strength The force within muscles; it is measured by the absolute maximum weight that we can lift, push, or press in one effort. Muscular Endurance The ability to perform repeated muscular effort; it is measured by counting how many times you lift, push, press a given weight. Flexibility The range of motion around specific joints. The relative amounts of fat and lean tissue (bone, muscle, organs, water) in the body. Body Composition

4. The Inactivity Epidemic • 1 in 4 Americans reports no physical activity at all. • City-dwellers are more active than country folks. • Men, people with higher education levels, and high-income earners work out more often. • Mexican Americans, African-American and Hispanic men and women exercise less than their white counterparts.

5. Energy Expenditure Goals The ACSM recommends a target range of 150 to 400 kcal of energy expenditure per day in physical activity and /or exercise.

6. The Benefits of Exercise Improves your mood, reduces psychological symptoms, and sharpens your thinking. Increases your respiratory capacity. Reduces your risk of heart disease. Lowers your body fat and reduces your weight. Strengthens your bones and increases joint flexibility. Increases your muscle strength and tone. Improves your circulation. Improves your digestion and your fat metabolism.

7. Physical Activity for Health • If all Americans followed the 2008 Physical Activity Guidelines, it is estimated that the following deaths could be prevented: • one-third to one-half related to coronary heart disease • one-quarter related to stroke and osteoporosis • one-fifth related to colon cancer, high blood pressure, and type 2 diabetes • one-seventh related to breast cancer

8. Benefits of Exercise

11. How Much Exercise is Enough? • American College of Sports Medicine, the United States Surgeon General, and Health Canada’s Physical Activity Guide to Healthy Active Living. • Minimum of 30-60 minutes of moderate activity most days of the week to reduce the risk of cardiovascular disease. http://www.cdc.gov/nccdphp/sgr/sgr.htm • National Academy of Sciences • 60 minutes of moderate exercise every day in order to maintain a healthy weight and gain additional health benefits.

12. Exercise Guidelines for Americans http://www.cnpp.usda.gov/DGAs2010-PolicyDocument.htm

13. Minutes of Activity Required to Burn 150 kcalories

16. Determining Intensity of Training • Target Heart Rate Zone • Ratings of perceived exertion • Talk test

17. Calculating Target Heart Zone Using The Karvonen Formula

20. Borg Scale for Rating of Perceived Exertion (RPE)

21. Phases of an Exercise Session Workout Session Warm-Up Cool-Down

23. Phases of an Exercise Program Beginning (4-6 weeks) Progression (16-20 weeks) Maintenance (lifelong)

24. Progression of an Exercise Program • Specificity- Training effects derived from an exercise program are specific to the exercise performed and muscle involved. • Overload- for a tissue or organ to improve its function, it must be exposed to a load to which it is not normally accustomed.

25. Assess your current overall level of activity

27. Activity Pyramid

29. Getting Motivated and Committing to Your Physical Fitness • Identify your goals. • Consider things that might get in the way of your goals. • Consider the many physical and psychological benefits of exercise to help motivate you.

30. Getting Motivated and Committing to Your Physical Fitness • Identifying Your Physical Fitness Goals • SMART Goals • Specific, measurable, achievable, realistic, and time-based • Overcoming Common Obstacles to Physical Activity • Incorporating Physical Activity into Your Life • Choose activities you like • Start slow

31. Fitness-Related Injuries • Traumatic Injuries • Occur suddenly and typically by accident • Include broken bones, torn ligaments and muscles, contusions, and lacerations • Overuse Injuries • Result from the cumulative effects of day-after-day stresses placed on tendons, muscles, and joints during exercise

32. Preventing Injuries • Use appropriate footwear • Use appropriate protective equipment • Exercising in the heat can result in • Heat cramps • Heat exhaustion • Heatstroke • Exercising in the cold can result in • Hypothermia

33. Elevate Compress Rest Ice Taking Care of InjuriesRICE

34. Content Review • Identify and define the five health-related fitness components • List at least five health benefits of physical activity • Explain how much exercise is recommended for developing health, fitness and weight management • Identify the guidelines for lifestyle physical activity given in the Surgeon General’s report and the guidelines for physical activity to promote weight management from National Academies of Medicine • List and explain each dimension of progressive overload (i.e. FITT principle). • Identify the levels of the physical activity pyramid; for each level, explain the type of activity and the recommended frequency. • Define specificity and Progressive overload • Explain the best ways to treat common exercise injuries