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Comprehensive Guide to Fitness: Health, Safety, & Progression

Dive into Chapter 8 of 'The Joy of Fitness' to explore physical fitness components, health benefits, and keys to continuous improvement. Learn about the dangers of performance-enhancing substances, effective training methods, body composition assessment, nutrition recommendations, and the impact of temperature on exercise. Discover how to monitor intensity, create workout plans, and enhance flexibility with mind-body practices like yoga and Pilates. Take charge of your fitness journey with expert insights for optimal health and well-being.

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Comprehensive Guide to Fitness: Health, Safety, & Progression

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  1. The Joy of Fitness

  2. Chapter 8—Learn About Physical Fitness

  3. Health-related Components Of Fitness

  4. Health Benefits Of Physical Fitness

  5. Fitness And The Dimensions Of Health

  6. Four Dimensions of Progressive Overload F I T T

  7. Use It Or Lose It If you stop exercising, you can lose as much as 50% of your fitness improvements within 2 months If you are too busy to maintain your routine, keep intensity of work-outs constant and decrease the time

  8. Monitor Exercise Intensity With Heart Rate

  9. Monitor Exercise Intensity With Heart Rate

  10. Monitor Intensity With Exertion Scale

  11. Monitor Intensity With ‘Talk Test’

  12. Creating An Aerobic Workout Plan

  13. Building Muscular Fitness Best way to reduce body fat: Add muscle-strengthening exerciseto workouts

  14. Creating A Muscular Fitness Plan

  15. Muscle Dysmorphia

  16. Performance-Enhancing Substances

  17. Effects Of Anabolic Steroids

  18. Anabolic Steroids Are Dangerous AggressionDelusionsParanoid jealousy Homicidal episodes Wild mood swingsImpaired judgmentExtreme irritability

  19. ‘Andro’ Androstenedione Warnings About Performance-Enhancers • Controlled Substance – Illegal • Doesn’t build muscle or increase testosterone Creatine GBL Gamma butyrolactone May cause dehydration, heat-related illness, electrolyte imbalances, reduced blood volume • Unapproved drug • Associated with death, becoming comatose and unconscious

  20. Ergogenic Aids Warnings About Performance-Enhancers • Caffeine—may cause jitteriness • Baking Soda—explosive diarrhea, abdominal cramps, bloating, nausea • Glycerol—hyperhydration Human Growth Hormone Increases lean body mass, but does not affect aerobic endurance or exercise capacity

  21. Flexibility Training

  22. Active Stretch Has Low Risk Of Injury

  23. T’ai Chi Mind-Body Approaches To Fitness Helps reduce stress, enhance health and wellness and improve physical fitness, including balance Improve flexibility Gently work muscles Improve ‘qi’ flow Concentration Improve mental health

  24. Yoga Pilates Mind-Body Approaches To Fitness • Protect joints • Enhance circulation • Lower • blood pressure • stress • blood sugar • pain • Strengthen bones • Enhance circulation • Improve flexibility • Improve joint mobility • Strengthen core • pelvic stability • abdominal control • Body conditioning • Injury rehabilitation

  25. Methods For Determining Body Composition

  26. Methods For Determining Body Composition = WHR

  27. Did You Know? Athletes generally do not need more protein Most active people need the same basic nutrients as everyone else

  28. Guidelines For Nutrition And Exercise

  29. Temperature Effects During Exercise

  30. Temperature Effects During Exercise

  31. Temperature Effects During Exercise

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