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EXERCISE AND FITNESS Chapter 2

EXERCISE AND FITNESS Chapter 2. Today we are more aware of the role that fitness plays in enhancing each dimension of our health. It could be considered both a miracle drug and a “Fountain of Youth”. STROKE DIABETES OSTEOPOROSIS BREAST CANCER ARTHRITIS OBESITY

jocelyn-zimmerman
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EXERCISE AND FITNESS Chapter 2

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  1. EXERCISE AND FITNESS Chapter 2 Today we are more aware of the role that fitness plays in enhancing each dimension of our health. It could be considered both a miracle drug and a “Fountain of Youth” EXERCISE AND FITNESS

  2. STROKE DIABETES OSTEOPOROSIS BREAST CANCER ARTHRITIS OBESITY DEPRESSION AND ANXIETY ATTACKS HYPERTENSION-HBP COLON CANCER PREMATURE AGING HYPERLIPIDEMIA STRESS RELATED CONDITIONS DISEASES THAT CAUSE ILLNESS AND DEATH IN WOMEN FITNESS:Reduces risks of developing: EXERCISE AND FITNESS

  3. POSITIVE ATTITUDES CLEARER THINKING IMPROVED ALERTNESS SELF-CONFIDENCE INCREASED ENERGY POSITIVE COPING MECHANISMS RELIEF FROM PMS GENERAL WELL BEING FITNESS PROMOTES: EXERCISE AND FITNESS

  4. You have to ask yourselves these questions: EXERCISE AND FITNESS

  5. Is stress a major part of your lifestyle, with no end in sight? EXERCISE AND FITNESS

  6. Do you experience fatigue, minor aches, lack of stamina on a regular bases? EXERCISE AND FITNESS

  7. Is there some recreational activity you enjoy, such as tennis, racquetball or swimming? EXERCISE AND FITNESS

  8. Is your fitness level were better could you enjoy the activity more? EXERCISE AND FITNESS

  9. Do you have enough energy to take care of daily responsibilities? EXERCISE AND FITNESS

  10. HEALTH-RELATED COMPONENTS OF FITNESS • Cardiovascular Fitness/Cardiorespiratory Endurance • Muscular Strength and Endurance • Flexibility • Body Composition EXERCISE AND FITNESS

  11. Contributing Components of Fitness • Balance • Agility • Coordination • Power • Speed EXERCISE AND FITNESS

  12. CARDIORESPIRATORY ENDURANCECardiovascular Fitness • Pumps blood through body efficiently • Delivers O2 to cells • Removes wastes from cells • Derives energy from a process that requires O2 from blood • Establishes training heart rate • Rebounds from stress more efficiently EXERCISE AND FITNESS

  13. FLEXIBILITY • Moves joints through full range of motion ROM • Varies from person to person and joint to joint • It has a genetic base • Genetics determine how elastic the muscles and connective tissues will be • Differs from men due to skeletal difference and muscle mass-women more flexible • Relieves or prevents pain from exercise • Prevents potential injuries EXERCISE AND FITNESS

  14. AEROBIC TRAINING/ Conditioning • Increases bodies ability to use O2 • Improves endurance • Lowers blood cholesterol, BP, • Enables lungs and heart to supply muscles with O2 • Achieved after 15-20 minutes of continuous aerobic exercise • Uses large muscles of the legs and body for repetitive movements over a sustained period of time EXERCISE AND FITNESS

  15. CYCLING SWIMMING JUMPING-ROPE CROSS COUNTRY SKIING SKIING WALKING JOGGING RUNNING AEROBIC DANCING DANCING ROLLER-BLADING/SKATING KICK BOXING STEP Aerobics AEROBIC TRAINING ACTIVITIES EXERCISE AND FITNESS

  16. MUSCULAR STRENGTH • Total force muscle groups produce in one effort( ( to lift, jump, heave, etc) • Ability to generate force against some type of resistance • Weights prove to be best form of resistance exercise to increase muscular strength • Is attained by using more weights and less repetitions • Women need muscle strength EXERCISE AND FITNESS

  17. Enhances size of muscle Builds muscles and bones Promotes good posture Prevents injury Burns more calories Use it or lose it Boosts BMR Prevents the problems of aging STRENGTH TRAINING EXERCISE AND FITNESS

  18. BENEFITS OF Progressive Resistance Training: • Enables woman to lift items of everyday life • Builds stamina and self- confidence • Increases bone density • Delays and minimizes osteoporosis • Produces less vulnerability to fractures EXERCISE AND FITNESS

  19. Most effective way to build muscle Gradually adds weight as muscle becomes stronger Eight to 10 repetitions per set Rests between sets Working Slowly and smoothly through ROM Overload Principle Circuit Training Injury and soreness diminished Body fat melts Progressive Resistance Training EXERCISE AND FITNESS

  20. MUSCULAR ENDURANCE • Enables woman to perform repeated muscular contractions in quick succession • Repeats muscle contractions at moderate levels • Is attained by using less weight and more repetitions • Builds up to specified goals on weight machines and free weights • Enhances muscles capacity to use O2-Training Effect EXERCISE AND FITNESS

  21. WEIGHT BEARING EXERCISE • Exercises that utilize complete body weight • Walking • Jogging • Running • Skating/Roller blading • Dancing • Full body sports EXERCISE AND FITNESS

  22. BALANCE • Problems with balance are responsible for • Falls and accidents among the elderly • Exercises such as: • Dancing • Skipping rope • Calisthenics • Yoga • All require balance EXERCISE AND FITNESS

  23. Weight bearing exercises Free weights Weight machines Calisthenics Isometrics Isotonics Isokenitics Muscular Endurance Exercises EXERCISE AND FITNESS

  24. Isotonic • Weight training that uses force with movement • The use of free weights, barbells etc. • Both muscle and the weight move • Better develops and utilizes strength in varied activities EXERCISE AND FITNESS

  25. Isometric • Weight training that applies force without movement • Applying force in the muscle and holding the force • Tightening the gluteals while sitting at your desk or in your car • KEGALS EXERCISE AND FITNESS

  26. Isokenetic • An exertion of force at a constant speed against an equal force • This exertion is found in weight training machines • Circuit training equipment • Develops strength and endurance EXERCISE AND FITNESS

  27. PRINCIPLES OF CONDITIONING • Intensity • Duration • Frequency EXERCISE AND FITNESS

  28. . STRETCHING • Stretching is an important component of your workout • Stretching exercises before and after fitness activities can definitely improve one’s flexibility • Static stretching • Ballistic stretching EXERCISE AND FITNESS

  29. An exercise program needs to benefit all muscle groups. • Neck • Shoulders • Arms • Back • Abdomen • Gluteals • Thighs • Calves EXERCISE AND FITNESS

  30. ALL WORKOUTS MUST INCLUDE: • WARM-UP Prepares body for exercise full body warm-ups are essential before stretching or working with weights • COOL -DOWN Slowing down gradually and never coming to a sudden, complete halt EXERCISE AND FITNESS

  31. BODY COMPOSITION • Lean body mass or Lean body Weight -LBW • Muscles • Organs • Bones • Teeth • Fat Tissue* added to LBW EXERCISE AND FITNESS

  32. BODY FAT PERCENTAGES • Essential body fat is @ 12-22% • Needed for healthy functioning of the body • Non essential fat is 23% and up • This is stored as adipose tissue or excess girth around organs • Energy for future needs • Measurement of one’s body fat provides a better analysis of one’s body weight EXERCISE AND FITNESS

  33. Body Composition Affected by: • Exercise • BMR • After Burn • Endurance Sports • Muscle Density EXERCISE AND FITNESS

  34. SIX STEP TO STAYING INVOLVED • By: Dr. Jon Robinson • Develop a personal contract to reach an obtainable weekly or monthly fitness goal • Keep track of your progress by knowing your starting physical level’s and charting your progress • Exercise with other’s who have similar fitness interests and goals • Go for the exercise you enjoy most • Be prepared and avoid excuses for not participating • See yourself as an active woman EXERCISE AND FITNESS

  35. AVOIDING INJURIES • Exercise Abuse • Over use syndrome- body part or entire body exercised beyond it’s biological limit to point of injury • Faulty exercise techniques EXERCISE AND FITNESS

  36. COMMON INJURIES • Engaging in exercise too frequently or too intensely can often result in preventable injuries • Anterior Cruciate Ligament - rear of knee • Ptellofemoral Knee pain - caused by repetitive jumping, improper stretching, joint deterioration • Shin Splints- caused by hard surfaces • Lower back pain- weak back or abdominal muscles • Shoulder Impingement - Caused by continual forceful overhead motion of shoulder EXERCISE AND FITNESS

  37. RICE-Temporary Care • This formula is used in First Aid to give immediate first responder care until more advanced medical care is available. EXERCISE AND FITNESS

  38. R I C E • R REST • I ICE • C COMPRESSION • E ELEVATION EXERCISE AND FITNESS

  39. If you weigh 140 Divide by 2.2 140÷2.2 = 63.7(a) This converts your weight to kilograms If your height is 66 inches Divide by 39.4 66÷39.4 = 1.7 (b) This converts your height to meters Square the answer 1.7 X 1.7 = 2.89 (b2) Divide weight in kilograms by height in meters squared 63.7÷2.89 = 22.04 BODY MASS INDEX EXERCISE AND FITNESS

  40. EXERCISE and the MENSTRUAL CYCLE • The cycle is a normal biological event • Is usually not a problem for athletic women • Varying degrees of pain and cramping • Pain in lower back or legs • Can curtail one’s ability and desire to be physically active during menstrual cycle EXERCISE AND FITNESS

  41. PRE MENSTRUAL SYSDROME • Affects many women • Characterized by feelings of irritability • Depression • Bloating • Headaches • Tender breasts • Possible weight gain • Engaging in exercise has been shown to reduce symptoms of PMS and produce feelings of well being EXERCISE AND FITNESS

  42. AMENORRHEA • Cessation of the menstrual period • It is related to over exercising • Endurance activities such as long distance running, cycling, gymnastics or swimming • When body fat % goes lower than 12% • Highly fit female athletes usually experience irregular or absent menstrual periods EXERCISE AND FITNESS

  43. Negative Physiological Responses (cont.) • Loss of lean body mass, fat cells, and energy which can lead to malnutrition • Reduction of bone density or never reaching peak bone mass as a young woman • Increase number of injuries due to overuse of the body EXERCISE AND FITNESS

  44. PELVIC FLOOR FITNESS • Muscles that support a woman’s pelvic cavity • They act like a sling that serve as a base or support • Muscles are slanted at different angles and can be held with varying degrees of firmness • Muscles have special receptors-relay sexual sensations EXERCISE AND FITNESS

  45. Pelvic Floor Muscles: support and encircle the: • Uterus • Bladder • Urethra • Vagina • Rectum EXERCISE AND FITNESS

  46. STRESS URINARY INCONTINENCE • Involuntary leaking of small amounts of urine • During sudden exertion: • Coughing • Sneezing • Jumping • Laughing EXERCISE AND FITNESS

  47. KEGELS • Developed by Dr. A. Kegel • Strengthen muscles of the pelvic floor • Rehabilitate muscles damaged during birthing • Provide natural healing that replaces surgery • Prescribed for prolapsed organs EXERCISE AND FITNESS

  48. KEGELS may help to: • Reduce potential tearing of perineum • Increase elasticity of birth canal • Promotes recovery after childbirth • Support weight of fetus EXERCISE AND FITNESS

  49. EXERCISING and PREGNANCY • A woman can exercise during pregnancy as long as she has been active prior to pregnancy • A woman’s fitness level will dictate the frequency, duration and intensity of her exercise program • Pregnancy requires a woman to: • Prepare her muscles • Increase her stamina • Boost her immune system EXERCISE AND FITNESS

  50. Pregnant women who exercise- • Reduce possibility of C-section • Gain less weight and body fat • Spend less time in labor • Reduce hemorrhoids and low back pain • Fatigue less frequently • Develop little or no varicose veins EXERCISE AND FITNESS

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