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CH 2 Physical Fitness and Wellness

CH 2 Physical Fitness and Wellness. Exercise is one of the most important means of maintaining wellness. vs. a healthy diet alone (graph) Benefits include: 1. 2. 3. 4. Manages __________, ________________ 5. protection against ______________

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CH 2 Physical Fitness and Wellness

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  1. CH 2 Physical Fitness and Wellness

  2. Exercise is one of the most important means of maintaining wellness. • vs. a healthy diet alone (graph) • Benefits include: 1. 2. 3. 4. • Manages __________, ________________ 5. protection against ______________ • Slows the aging process in general (graph) • Strength • VO2max

  3. Physical Activity and Health-Surgeon General Report • People of all ages benefit from physical activity • Including a moderate amount of physical activity on most days of the week can improve health and quality of life • Greater benefits gained through greater amounts of activity

  4. Fitness Definitions • ___________________: any movement of the body that is carried out by the muscles and requires energy • ______________________: a planned, structured, repetitive movement designed specifically to improve or maintain physical fitness

  5. More Definitions • _________________ fitness: • The ability to meet the ordinary as well as the unusual demands of daily life safely and effectively without being overly fatigued and still have energy left for leisure and recreational activities • ____________________ fitness: • Fitness programs that are prescribed to improve the overall health of the individual, encompasses cardiorespiratory endurance, muscular strength and endurance, muscular flexibility, and body composition

  6. Overviewof Physical Fitness • All physical activity contributes to health • To be physically fit, you must engage in exercise • only certain types of physical activities contribute to physical fitness • Physical activity levels • Surgeon General (1996) • more than 60% of U.S. adults do not engage in the recommended amount of physical activity • 25% of adults get no exercise at all

  7. How Much is Enough? • Controversy exists over the appropriate intensity and duration of exercise. • Some is better than none, but more is better than some. • ________________________ activity: • Activity that uses 150 calories of energy per day, or 1,000 calories per week • ___________________ activity: • Any exercise that requires a MET level equal to or greater than 6 METs or 21 ml/kg/min (1 MET = energy expenditure at rest or the equivalent of 3.5 ml/kg/min) • ITS ALL RELATIVE!!!

  8. How do you know how many calories you are burning? • http://primusweb.com/fitnesspartner • Click on Activity Calorie Calculator

  9. Components of Physical Fitness 1. a. 2. 3. a. 4. a. 5. a.

  10. Critical Thinking • Rank in order of importance to you the components of physical fitness and explain your rationale in doing so?

  11. __________________________________________ • The ability of the lungs, heart, and blood vessels to deliver adequate amounts of oxygen to the cells to meet the demands of prolonged physical activity • The central component of fitness that trains the heart, making it healthy and efficient • Low levels of ______________________ fitness are linked with cardiovascular disease

  12. Muscular ________________________ • The amount of force a muscle can produce with a single maximum effort • Adequate muscular ____________ is important to performance of daily tasks • elderly • Increased muscular strength results in increased fat-free mass and, thus, a higher rate of metabolism • Strength vs. power

  13. Muscular ________________________ • The ability of a muscle to remain contracted or contract repeatedly for a long period of time • Important in proper posture • What happens to endurance trained muscles? • Why?

  14. ____________________________________________________ • The proportion of fat and fat-free mass (muscle, bone, and water) in the body • Apple vs. pear shaped • Excess body fat leads to health problems: cardiovascular disease, high BP… • Or is it everything that led to being obese • Poor diet, sedentary

  15. Principles of Physical Training • ___________________ – training geared toward goals • Football – fast vs. slow, hack squats • X county – train core muscles, run not walk • _______________________ – when the amount of exercise increases over time as the body adapts

  16. Principles of Physical Training • ____________________ – just like your body adapts to increased stress it can & will adapt to decreased stress • Detraining – RHR, strength, endurance • Individual differences – Some of our ability is genetically predetermined • VO2max • Muscle fiber type • Motivation

  17. Designing Your Own Exercise Program • Assessment-Assess your current level of fitness for each of the five components • How? • Goal Setting-Set short term and long term goals to keep motivated • Slowly and gradually • Keep a written record (log) – motivation, remember • Balanced Program-Incorporate all five components with emphasis on the one(s) in which you are deficient

  18. Choosing Activities for a Balanced Program • Combine a physically active lifestyle with a systematic exercise program • Levels of activity: • sedentary lifestyle, or beginner • moderate activity, or intermediate • top level, the highest intensity or activity level

  19. Tips on Training • Train the way you want your body to change • Spot reduction? • Train regularly • Get in shape gradually • Listen to your body – but don’t be a wus • Train with a partner • Keep your exercise program in perspective

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