Personal Fitness: Improving Health through Exercise

1. Personal Fitness: Improving Health through Exercise

2. Introduction • Facts • A growing number of Americans are sedentary and perform little physical labor or exercise. • Sedentary lifestyles are linked to dramatic increases in obesity, diabetes and other chronic diseases. • More than 108 million Americans are overweight or obese, 65 million have high blood pressure, 21 million have diabetes, and 41 million have “prediabetes.” • Physical activity has tremendous health-promoting and disease-preventing benefits.

3. What is Physical Fitness? • Physical fitness • The ability to perform regular moderate to vigorous levels of physical activity without excessive fatigue • Exercise • Planned, structured, repetitive bodily movement

5. ABC News: Personal Fitness and Exercise • Discussion Questions • What are the advantages of entire families committing to losing weight together through exercise and dietary changes? • What kinds of support can family members provide each other in making lifestyle changes? Play Video | Personal Fitness and Exercise

6. 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 • Reduced cancer risk • Breast and Colon Cancer • Improved bone mass • Osteoporosis

7. Benefits of Regular Physical Activity • Improved weight control • Exercise with moderate decrease in food intake can help a person lose weight • Improved health and increased lifespan • Prevention of Diabetes • Longer Life Span • Improved Immunity to Disease • Improved mental health and stress mManagement • Reduced stress levels by accelerating body’s return to balanced state

8. Some Health Benefits of Regular Exercise Figure 11.1

9. The FITT Principle Applied to the Health-Related Components of Fitness Figure 11.2

10. Components of Physical Fitness • Improving cardiorespiratory fitness and aerobic exercise programs • Aerobic capacity • Graded exercise test • Components of an aerobic exercise program (FITT) • Frequency • Intensity/target heart rate • Time • Type of activity

11. Rating of Perceived Exertion (RPE) Scale Figure 11.3

12. Levels of Physical Activity Figure 11.4

13. Muscular Strength and Endurance • Improving muscular strength and endurance • Muscular strength • Muscular endurance • What do you want to improve? • Principles of strength development • The Tension Principle • The Overload Principle • The Specificity of Training Principle

14. Gender in Physical Fitness • Gender differences in weight training • Levels of testosterone differ • Hypertrophy • Danger of steroids

15. Methods of Providing Resistance • Body Weight Resistance • Fixed Resistance • Variable Resistance • Accommodating Resistance Devices

16. Benefits of Strength Training • Positive health effects • Can reduce lower back pain and joint and muscle pain • Postpones loss of muscle tissue due to ageing and sedentary lifestyle • Helps prevent osteoporosis • Enhances muscle definition/improves personal appearance • Boosts metabolism

17. Improving Flexibility • Stretching exercises and well-being • Stretches exercises are the main way to improve flexibility • Flexibility – measure of range of motion • Enhanced by controlled stretching • Types of stretching exercises • Static Stretching • Dynamic Stretching • Major styles of exercises that include stretch • Yoga • Tai chi • Pilates

19. Stretching Exercises to Improve Flexibility Figure 11.5

20. Components of Physical Fitness • Body composition • Exercise can influence body mass, fat mass, and lean mass • Women typically have more fat mass than men • Aerobic activities help improve body composition • Where do women usually store their fat, compared to men?

21. Creating Your own Fitness Program • Identify your own fitness goals • Designing your program • Choose appropriate and fun activities • Try something NEW! • Be specific • Reevaluate goals and action plan after 30 days. • Which factors should you think about as you develop a fitness plan?

22. Creating Your own Fitness Program • Warming up and Stretching • Resistance Training • Cardiorespiratory Training • Cooling Down

24. Choosing the Right Exercise Equipment • Many people buy improper equipment, or simply don’t use what they purchase • Evaluate equipment effectively to avoid common mistakes • Practical and popular equipment • Heart rate monitors • Pedometers • Exercise (fitness) balls • Balance boards • Resistance bands

27. Fitness Injuries • Causes • Overuse injuries • Traumatic injuries • Preventing fitness-related injuries • Appropriate footwear • Appropriate protective equipment

28. Anatomy of a Running Shoe Figure 11.6

29. 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?

30. Fitness Injuries • Exercising in the heat • Acclimatization • Avoid dehydration • Wear appropriate clothing • Use common sense • Three heat stress illnesses • Heat cramps • Heat exhaustion • Heatstroke

31. Fitness Injuries • Exercising in the cold • Hypothermia concerns • Consider the weather • Wear layers • Hydrate • Exercise with a friend • Preventing muscle cramps