Fitness and Exercise for Physical Health

Characteristics of Fitness

• Include flexibility of the joints, strength and endurance of the muscles, healthy body composition, and desirable body weight

Importance of Exercise

• Regular exercise is essential for physical, mental, and emotional health
• Conditions the body for greater stamina, increases energy output, and helps with weight reduction
• Maintains normal serum cholesterol and blood glucose levels, and relieves stress

Types of Exercise

• Stretching and toning exercises
• Muscle-building exercises
• Cardiovascular or aerobic physical activity

Benefits of Exercise

• Increases secretion of endorphins, which are natural tranquilizers
• Maintains a healthy cardiovascular system, lowers blood pressure, improves pulmonary function, and builds immunity
• Prolongs life and lowers the risk for some types of cancer and type 2 diabetes mellitus
• Weight-bearing exercises build bone strength and prevent osteoporosis and gouty arthritis

Consequences of Inactivity

• Loss of muscle tone and mineral imbalance occur when confined to bed
• Negative protein balance also results from inactivity

Exercise Precautions

• Normally, it is not necessary to consult a physician for an exercise regimen
• However, some individuals (e.g., those with cardiac disease, hypertension, breathing problems, or some types of chronic illness) will need medical clearance before starting an exercise program

Physiological Benefits of Exercise

• Helps maintain body composition and increases the ratio of muscle to fat
• Improves the possibility of weight loss when necessary
• Increases the efficiency of muscle fibers to produce energy
• Increases the efficiency of hormones to regulate energy metabolism
• Decreases the production of lactic acid, which interferes with energy production
• Strengthens the heart, lungs, and circulatory system, and increases oxygen flow to the heart and brain
• Strengthens the bones by developing the muscles that support them

Importance of Exercise for Teenagers and Young Adults

• Encouraging exercise in teenagers and young adults is essential for maintaining health and fitness
• Historically, the human body required great energy exchange to obtain food, protect itself, and survive the elements, making exercise a vital aspect of life

Components of Fitness

• Body composition
• Cardiorespiratory function
• Muscular strength, endurance, and flexibility

Maintaining Cardio-Respiratory Fitness

• Raise heart rate to at least 50% but no more than 75% of maximum for 15 minutes
• Include 5 minutes of warm-up and cool down
• Aim for at least 3 days a week
• Maximum heart rate of adolescents is approximately 200 until age 20

Stress-Free Exercise

• Stressful exercise is unnecessary and undesirable
• Continuous gradual improvement and maintenance are effective

Personal Fitness Programs

• Develop personal programs to assure fitness, which is maintained between seasonal participation in organized programs
• A few well-chosen calisthenics will maintain muscular strength, flexibility, and endurance

Nutrient Needs for Sports

• Adolescent athletes require specific nutritional support to maintain normal growth and physiologic maturation
• Energy is the basic factor in this process
• Consider factors like duration, intensity, frequency, and the kind of sports when meeting nutrient and calorie requirements
• Age, sex, weight, height, metabolic rate, and health status also play a crucial role

Consequences of Low Energy Intake

• Short stature and delayed puberty
• Nutrient deficiencies and dehydration
• Menstrual irregularities
• Poor bone health
• Increased incidence of injuries
• Increased risk of developing eating disorders

Fluid Requirements

• Exercise and sports activities produce heat, which must be eliminated from the body quickly to maintain body temperature
• Adequate fluid intake is essential to prevent heat accumulation
• Drink 4-8 oz of fluid one to two hours before exercising and fifteen minutes before beginning activity
• During exercise, drink at least 4-5 oz every 10-15 minutes
• After exercise, drink at least 16 oz for every pound of weight lost