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Exercise for Health, Fitness, and Fun

Exercise for Health, Fitness, and Fun. University of Central Florida Medical Self-Assessment. Quiz Questions. “______________” is the best exercise? True or False? You burn more fat at lower intensities of exercise. T

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Exercise for Health, Fitness, and Fun

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  1. Exercise for Health, Fitness, and Fun University of Central Florida Medical Self-Assessment

  2. Quiz Questions • “______________” is the best exercise? True or False? • You burn more fat at lower intensities of exercise. T • Muscle turns into fat (and vice versa) when you start or stop exercising? F

  3. Quiz Questions • The best way to flatten your stomach is through doing sit-ups/crunches at least 10 minutes per day. F • If you are thin, you are fit. F • Women who strength train generally do not get bulky muscles. T

  4. Quiz Questions • No pain, no gain? F • In order to burn fat while exercising, you should be gasping for air. F • If you do less than 30 minutes of aerobic exercise, you are wasting your time? F

  5. Quiz Questions • If you’re exercising and you’re not losing weight, you’re doing something wrong. F • Your metabolism can remain higher than normal for up to 12 hours after you finish an aerobic workout. T • The more muscle you build, the more calories you burn throughout the day. T

  6. Strengthens the Heart Improves Lung Capacity Increases Metabolic Rate Improves Muscle Strength Improves Cholesterol Levels Lowers Blood Pressure Increases Flexibility and Endurance Increases Bone Density Controls Blood Sugars Helps Control Weight Enhances Immunity Physical Benefits of Exercise

  7. Enhances Self-Esteem Improves Concentration Reduces Stress Promotes Positive Mental Attitude Emotional Stability Mental Energy Improves Sleep Patterns Increased Sense of Well-being Reduces Negative Emotions Relieves Anxiety and Tension Relieves Depression and Fatigue Improves Quality of Life Mental and Emotional Benefits of Exercise

  8. Disease Reduction from Exercise • Cardiovascular Disease • Stroke • High Blood Pressure • Cancer • Diabetes • Osteoporosis Health and Fitness Benefits, Core Concepts Figure 13-6, page 373

  9. Now You Know! • Americans spend an average of ____ minutes per day exercising? A) 15 B) 30 C) 60

  10. Answer: 15 minutes • On average, Americans spend 10 times that amount of time, about 150 minutes watching television… See Core Concepts Figure 13-2, page 365, for immediate and long-term effects of regular exercise.

  11. Aerobic “with oxygen” low/mod intensity long duration examples: walking, aerobic dance, jogging, swimming, cross country skiing Anaerobic “without oxygen” high intensity short duration examples: weightlifting, plyometrics, gymnastics, sprinting Types of Exercise

  12. 5 Components of Fitness(We measure these during your CHAMP) 1) Body composition 2) Flexibility 3) Muscular strength 4) Muscular endurance 5) Cardiovascular endurance

  13. 5 Components • Body Composition: percentage of fat and non-fat tissue Methods of measuring: • Scale • Hydrostatic • Calipers • Futrex • Impedence

  14. 5 Components Flexibility:Range of Motion (ROM) at a joint • neck, hip, stride, back Muscular Endurance:Ability of muscle to exert sub-maximal force over a pd. of time • sit-ups, push -ups Muscular Strength:Ability to exert maximum force against resistance • bench press, leg press, hand grip

  15. 5 Components • Cardiovascular endurance:ability of heart and lungs to pump oxygenated blood to cells to meet the demands of prolonged physical activity • 1.5 mile run, 1 mile walk, 4 mile cycle, 12 min. swim

  16. FITT Principlefor aerobic exercise Guidelines provided by ACSM and the Surgeon General’s Healthy People 2000 Frequency: 3-5 days per week Intensity: 60-85% of Max. Heart Rate Time: 15-60 minutes per session Type: activities involving large muscle groups

  17. Now You Know! • To improve your health, you must do high -intensity exercise. True or False???

  18. Answer: False • Even moderate physical activity such as walking the dog or doing yard work has significant health benefits.

  19. Intensity(How hard should I be working?) Target Heart Rate (number of beats per minute) 60-85% of Max. Heart Rate (MHR) 220 - age = MHR .60 x MHR and .85 x MHR Carotid pulse: groove in neck Radial pulse: outside of supinated wrist 15 sec. x 4 or 10 sec. x 6 or 6 sec. x 10

  20. Intensity(How hard should I be working?) Rating of Perceived Exertion--subjective scale 0 Nothing 1 Weak 2 Moderate 3 *Somewhat strong 4 Strong 5 6 *Very strong 7 8 9 10 Maximal Talk Test--should beable to talk while exercising aerobically

  21. Anaerobic Activity Guidelines Frequency: 2 days per week per muscle group (minimum) Sets: 2-3 sets (depending on fitness level) Repetitions: 8-12 per set • Allow adequate rest and stretch between sets • Allow 24 to 48 hours rest between workouts • Be aware of DOMS - delayed onset muscle soreness

  22. Flexibility • Static vs. Ballistic vs. PNF • Frequency: 3-5 days per week • Static stretch after muscles are warm • Time: hold 30-60 seconds for increased flexibility What about Ben Gay? Icy Hot? Warm bath?

  23. Exercise and Weight Control Energy expenditure equation • BMR (basal metabolic rate) + TEF (thermic effect of food) + ADL (activities of daily living) = total calories needed -- we will calculate your 24 hour expenditure in lab • Calories in (CI) vs. Calories out (CO) CI > CO = Gain CI < CO = Lose CI = CO = Maintain • How can you increase / decrease the right side of the equation???

  24. Exercise and Weight Loss • 3500 calories = 1 lb. of fat • 1-2 lb. weight loss per week maximum • Careful of differences on scale (water, clothes, etc)

  25. Effects of Dieting without Exercise • Types of diet (high protein, low carbohydrate, limited food, low calorie) • Muscle loss • Metabolic rate slows (starvation + sedentary) • Therefore, body fat percentage more likely to increase when diet is over

  26. Putting Your Exercise Program Together • Set Goals • Select Activities • Make a Commitment • Begin and maintain your program • Record and assess your progress

  27. Warm-up 5-7 minutes large muscle groups static stretches (20 sec) Prior to all aerobic and anaerobic exercise Guidelines Cool down 5-10 minutes stretch 30-60 sec. Starting a program Start off slowly, ie 15 min, 2 days week 60%MHR, light weight

  28. Find exercises you like! Increase activity during the day take stairs park far away Change your goal cosmetic vs. health fitness as a goal Music Buddy system Take a class for credit Put goals and progress in writing Reassess goals frequently Train for an event Don’t get in all or nothing mindset Motivation

  29. Web Resources and Information • www.shapeup.org • www.medicalfitness.org • www.edap.org • www.steroidabuse.org • www.factsontap.org • www.fitwellinc.com

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