General principles of exercise for health and fitness.

1. General principles of exercise for health and fitness. Exercise Theory

2. Objectives: • Physical activity vs. exercise • Skill-related vs. health-related fitness • Energy systems • Principles of training for health & fitness • Definitions

3. The Problem • Technology & busy lifestyle • 60% of adults do not achieve the recommended level of PA • 25% of adults are not physically active

4. Physical Activity vs. Exercise • Physical Activity (PA) – bodily movement produced by skeletal muscles that requires energy expenditure and produces progressive health benefits • Exercise – a type of PA that is planned and structured with the intent of improving or maintaining physical fitness.

5. The Point • Misconceptions • Light activity does not count • Must exercise vigorously for health benefit • Exercise is time-consuming • Facts • All activities count • PA need not be strenuous to gain benefits! • Can accumulate adequate amounts of PA throughout the day.

6. The Goal • Increase both PA and Exercise

7. What is “Moderately Active”? • Energy expenditure: • 150 calories/day • 1000 calories/week • Brisk walking: • 30 minutes a day at 3 to 4 mph

8. Skill-Related vs. Health-Related Physical Fitness • Skill-Related Components • Agility • Balance • Power • Coordination • Speed • Reaction time • Health-Related Components • CV endurance • Body composition • Muscular strength • Muscular endurance • Flexibility

9. Why Not? • Skill-related fitness • is important for success in sports • is not so important for health • Clarification: • Personal preference • Genetic attraction to sports • Health benefit to sport participation

10. Health-Related Components • Cardiovascular Endurance: the ability of the lungs, heart and blood to deliver adequate oxygen during prolonged activity.

11. Health-Related Components • Body composition: the fat and non-fat (muscle, organs, bone) components of the body

12. Health-Related Components Muscular strength: the ability of a muscle to exert maximal force against a resistance.

13. Health-Related Components • Muscular endurance: the ability of a muscle to exert submaximal force repeatedly over time.

14. Health-Related Components • Flexibility: the ability of a joint to move freely through its full range of motion.

15. “CardiovascularEndurance” • In regards to mortality rates, which of the health-related components of physical fitness is most critical?

16. Cardiovascular (CV) Endurance • Also known as: • Cardiorespiratory endurance • Aerobic endurance What does it depend on? • The ability of the heart to deliver/pump blood

17. How Can Blood Delivery be Improved? • Overload • Habitual overload/stress is needed to increase the capability of a muscle

18. Energy Sources • Physical work requires energy • Chemical reactions extract energy from food. • Food energy is used to make ATP, a high energy molecule. • Muscles use both dietary carbohydrate and fat to make ATP.

19. Major Energy Systems To Make ATP • Anaerobic • “Without oxygen” • Aerobic • “With oxygen” True: Both systems are active at all times False: The anaerobic and aerobic energy systems work independently of one another

20. Contribution of Energy Systems to ATP Production Aerobic High Anaerobic Exercise Intensity Low

21. Contribution of Energy Systems to ATP Production Aerobic Long Anaerobic Exercise Duration Short

22. Aerobic vs. Anaerobic Intensity low to medium high Duration medium to long short Activities (nature) usually rhythmic rhythmic or arrhythmic

23. Which is best for you? • CV benefits from both • Personal choice

24. Which is best for most people? • Aerobic of moderate intensity • Less discomfort • Lower risk of injury • Greater chance of continuance

25. Principles of Exercise Training

26. Principles of Exercise Training Overload • The body or specific muscles must be stressed to improve physical fitness

27. Principles of Exercise Training Progression • Increase overload gradually • The 10% rule: increase in intensity/duration 10% wk

28. The progression and maintenance of exercise training

29. Principles of Exercise Training Specificity • Muscle specific training • System specific training

30. Principles of Exercise Training Recuperation • Rest between training sessions to adapt to the exercise stress and prevent overtraining and injuries Training Session Adequate Rest Training Session

31. Principles of Exercise Training Reversibility • Loss of fitness due to inactivity

32. Retention of muscular strength and endurance after training is stopped

33. Important Definitions • Resting Heart Rate (RHR): • HR after sitting quietly for 15-20 min. • What is the effect of training on RHR? • Decrease. Why?

34. Training Decreases RHR Because: • Resting CO not changed with training • SV increases with training • HR  = CO / SV 

35. A few more definitions… • Maximum heart rate (MHR): 220 – age • Standard Error of Estimate (SEE) +/-(10-20) bpm • Safer than direct measurement • Heart rate reserve (HRR): MHR - RHR

36. HW Assignment • Measure RHR: • First thing in morning (before getting out of bed) • Count beats for 1 min. or 30 sec x 2 • Repeat two more times on different days and take average of three RHR

37. How Much Exercise is Enough?

39. Pedometer Step Counts in Healthy Adults