HPEX 357 Chapter 11 Exercise for Health and Fitness PDF

Exercise for Health and Fitness HPEX 357 Chapter 11 (Complete)  Recap of Last Lecture  Q. 1. What is a DASH eating plan?  Q. 2. What are the vegetarian alternatives? What are the nutrients vegetarians need to include in their food plan?  Q. 3. What steps will h...

Exercise for Health and Fitness HPEX 357 Chapter 11 (Complete)  Recap of Last Lecture  Q. 1. What is a DASH eating plan?  Q. 2. What are the vegetarian alternatives? What are the nutrients vegetarians need to include in their food plan?  Q. 3. What steps will help you to make informed choices about food?  Q. 4. What are the causes of foodborne illnesses? How can you protect yourself from them?  Q. 5. What is meant by organic foods and genetically modified foods?  Q. 6. What are the reasons for adding “additives” to food? What are the health concerns associated with them?  Q. 7. What is the difference between food allergy and food intolerance? Give examples.  Chapter Objectives  Describe the benefits of exercise  Define physical fitness  Explain the components of an active lifestyle  Put together a personalized exercise program  Explain strategies for staying on track with an exercise program  Lecture Objectives (Part 1)  Describe the benefits of exercise  Define physical fitness  Explain the components of an active lifestyle  The Benefits of Exercise  Reduced risk of premature death ?  Improved cardiorespiratory functioning ?  More efficient metabolism & improved cell health ?  Improved body composition ?  Disease prevention & management  Improved psychological & emotional wellness  Improved immune function  Prevention of injuries & low-back pain  Improved wellness for life Figure 11.1 Health benefits of exercise. 6 Figure 11.2 Exercise Promotes Longevity  Benefits of Exercise: Disease Prevention & Management  Cardiovascular disease  Sedentary life is one of six major risk factors of CVD (?)  Exercise specifically lowers risk of ? ?  Regular physical activity also reduces risk of  Cancer  Osteoporosis  ?  Benefits of Exercise: Improved Psychological & Emotional Wellness  Reduced anxiety & depression  Improved sleep  Reduced stress  Enhanced self-esteem, self-confidence, & self-efficacy  Enhanced creativity & intellectual functioning  Increased work productivity  Increased opportunities for social interaction  Benefits of Exercise  Improved immune function  Moderate exercise: ?  Excessive exercise: ?  Prevention of injures & low-back pain  By ?  Improved wellness for life  The single most important thing  What Is Physical Fitness?  Physical fitness  Definition ?  Five components of health-related fitness  Cardiorespiratory endurance  Muscular strength  Muscular endurance  Flexibility  Body composition  Health-Related Fitness  Cardiorespiratory Endurance  Definition ?  Low level cardiorespiratory endurance Linked to ???????  Regular cardiorespiratory endurance training Conditions the heart Improves metabolism  Health-Related Fitness  Muscular strength  Definition ? Functions of muscles?  Benefits Vital for healthy aging Reduces risk of osteoporosis & CVD  Muscular endurance  Definition ?  Benefits Good posture & injury prevention  Flexibility  Definition ?  Inactivity causes ?  Health-Related Fitness  Body Composition  Proportion of fat & fat-free mass in body Healthy body composition: ?  Best way to lose fat ?  Best way to add muscle mass ?  Skill-Related Components of Fitness  Involves ability to perform a particular sport or activity  Components  Speed  Power  Agility ?  Balance  Coordination  Reaction time 15  Components of an Active Lifestyle  Physical activity  ?  Exercise  Planned, structured, repetitive movement of the body Purpose ?  Moderate-intensity physical activity  Provides wide range heath benefits  Active Lifestyle: Increasing Physical Activity  ACSM current guidelines for weekly exercise  For substantial health benefit At least ? minutes of moderate-intensity aerobic, or ? minutes of vigorous-intensity aerobic  For more extensive health benefits ? minutes of moderate-intensity aerobic, or ? minutes of vigorous-intensity aerobic  Adults should do Muscle-strengthening activities of moderate or high intensity on 2 or more days  Everyone should avoid inactivity  Active Lifestyle: Increasing Physical Activity  Physical Activity Guidelines for Americans  Moderate-intensity physical activity  Definition ? Example ?  Vigorous-intensity physical activity  Definition ? Example ?  Active Lifestyle: Reducing sedentary time  Too much time sitting is detrimental to health  Average American adult  Spends more than half her/his waking day in sedentary activities  Sedentary time is associated with  ??  Components of physical fitness https://www.youtube.com/watch?v=xkJeE6-lHoQ  For Next Class  Read rest of Chapter 11 of your textbook: Exercise for Health and Fitness (Page 266- 280)  Recap of Exercise  Q. 1. The ability of the body to perform prolonged, large- muscle, dynamic exercise at moderate-to-high intensity is A. anaerobic capacity. B. adaptive capacity. C. cardiorespiratory endurance. D. cardiorespiratory capacity.  Recap Exercise  Q. 2. Which of the following statements about the effects of improved cardiorespiratory fitness is FALSE? A. The heart pumps more blood per heartbeat. B. Resting blood pressure increases. C. The body can do more exercise with less effort. D. The heart can better withstand the strains of everyday life.  Recap Exercise  Q. 3. Muscular strength is the A. ability to sustain a given level of muscular tension over time. B. ability to move the joints through a full range of motion. C. amount of force a muscle can produce with a single maximum effort. D. amount of force a muscle can produce repeatedly over 60 seconds.  Recap Exercise  Q. 4. Which of the following statements about the effects of cardiorespiratory exercise on metabolism and body composition is FALSE? A. It can slightly raise the metabolic rate for several hours after exercise. B. The increase in muscle mass raises the metabolic rate. C. It increases caloric expenditure and thus helps regulate body weight. D. It can result in substantial weight gain due to an increase in muscle mass.  Recap Exercise  Q. 5. Which of the following statements about the effects of exercise on psychological and emotional well-being is FALSE? A. Exercise enhances self-image. B. Exercise improves body image. C. Exercise creates mood swings. D. Exercise increases energy level.  Recap Exercise  Q. 6. All of the following are health-related components of health-related fitness EXCEPT A. cardiorespiratory endurance. B. flexibility. C. coordination. D. muscular strength.  Recap Exercise  Q. 7. All of the following are cardiorespiratory endurance activities EXCEPT A. weight training. B. cycling. C. aerobic dancing. D. walking.  Recap Exercise  Q. 8. Flexibility is best described as A. the ability to move without pain during strenuous exercise. B. the ability of joints to move through their full range of motion. C. sustained motion without resistance. D. the ability to move rapidly during exercise.  Recap Exercise  Q. 9. Exercise tends to result in all of the following EXCEPT A. improved self-image. B. improved memory. C. decreased insulin sensitivity. D. decreased stress.  Recap Exercise  Q. 10. Which of the following is a person with excessive body fat more likely to experience than a person with healthy body composition? A. diabetes B. joint problems C. back pain D. All of the answers are correct.  Answers to Recap Exercise Questions  Q. 1. C  Q. 2. B  Q. 3. C  Q. 4. D  Q. 5. C  Q. 6. C  Q. 7. A  Q. 8. B  Q. 9. C  Q.10. D  Lecture Objectives (Part 2)  Put together a personalized exercise program  Explain strategies for staying on track with an exercise program  Designing Your Exercise Program  Best exercise program  ?  ?  Physical activity pyramid ?  Start at the bottom & gradually move up slowly  High-intensity interval training  Definition ?  Benefit ? Figure 11.3 Physical Activity Pyramid  Designing Your Exercise Program: First Steps  Obtain medical clearance  Men ? & women ? Who else ?  Observe the basic principles of physical training  Specificity ?  Progressive overload ? FITT-VP?  Rest & recuperation  Reversibility ?  Individual differences ?  Select activities that work for you  Should fit your interests, personalities, & lifestyle.  Other factors ?  Designing Your Exercise Program: Cardiorespiratory Endurance Exercise  Frequency  3 to 5 times weekly  Intensity  Increased V̇ O2max ?  Ways to measure ? Target heart rate zone: ???  METs ?  Time (duration)  20–60 minutes per workout  Table 11.1 Target Heart Rate Range and 15-Second Counts TARGET HEART 15-SECOND AGE (YEARS) RATE RANGE (bpm)* COUNT (beats) 20 to 24 127 to 180 32 to 45 25 to 29 124 to 176 31 to 44 30 toTable 34 divided into121 three to 171columns 30 to 43 35 tosummarizes 39 target 118heart to 167 rate range and30 to 42 15-second counts.114 40 to 44 The column headers29 to 41 to 162 are marked from left to right as: Age 45 to 49 111 to 158 28 to 40 (years), target heart range (beats per 50 tominute), 54 108 to 153count (beats). 27 to 38 and 15-second 55 to 59 105 to 149 26 to 37 60 to 64 101 to 144 25 to 36 65+ 97 to 140 24 to 35 *Target heart rates lower than those shown here are appropriate for individuals with a very low initial level of fitness. Ranges are based on the following formula: target heart rate = 0.65 to 0.90 of maximum heart rate, assuming maximum heart rate = 220 − age. 39 Table 11.2 Approximate MET and Caloric Costs of Selected Activities for a 154-Pound Person CALORIC EXPENDITURE ACTIVITY METS (kilocalories/min) Rest 1 1.2 Light housework 2 to 4 2.4 to 4.8 Bowling 2 to 4 2.5 to 5 Walking 2 to 7 2.5 to 8.5 Archery Table divided into three3 to 4 columns 3.7 to 5 Dancing summarizes approximate 3 to 7 MET and3.7 to 8.5 Hiking 3 to 7 caloric costs of selected activities 3.7 forto 8.5 a Horseback riding 3 to 8 3.7 to 10 Cycling 154-pound person.3 The to 8 column headers 3.7 to 10 are marked Basketball (recreational) from left to 3 to 9 right as: Activity, 3.7 to 11 METS, and caloric expenditure Swimming 4 to 8 5 to 10 Tennis (kilocalories per minute). 4 to 9 5 to 11 Fishing (fly, stream) 5 to 6 6 to 7.5 In-line skating 5 to 8 6 to 10 Skiing (downhill) 5 to 8 6 to 10 Rock climbing 5 to 10 6 to 12 Scuba diving 5 to 10 6 to 12 Skiing (cross-country) 6 to 12 7.5 to 15 Jogging 8 to 12 10 to 15 40  Cardiorespiratory Endurance Exercise  Type  Stress a large portion body’s muscle mass for a prolonged period of time. Examples ?  Volume  150 min./wk. of moderate-intensity activity; or equivalents  Progression  Rate depends on goals, fitness, health, age, & adaptation  Warm up & cool down  Warm up: why ?  Cooling down: why ?  Designing Your Exercise Program: Exercise for Muscular Strength & Endurance  Types of strength training exercises  Resistance exercises ? Isometric ? Isotonic ?  Core training ?  Sex differences in muscular strength  ?  Skeletal size  Speed of nervous system control of muscle  Exercise for Muscular Strength & Endurance  Choosing exercise  A complete weight training program ?  Frequency  ?  Intensity, time, volume, & progression  Intensity: ?  Time: ?  Volume: enough to fatigue your muscles  Progress slowly  Caution  Beware of supplements & performance- enhancing drugs  Flexibility Exercises  Proper stretching technique  Static ?  Dynamic ?  Ballistic ?  Frequency  2–3 days a week  Intensity, time, volume, & progression  Each muscle group for 60 seconds  Increase intensity over time  Progressively build flexibility  Safest & best technique ?  Training in Specific Skills  Learn the skills required  Practice  Get help  Getting Started & Staying on Track  Selecting instructors, equipment, & facilities  Find help & advice ?  Select equipment ?  Choose a fitness center ?  Eating & drinking for exercise  Maintain a well-balanced diet  Drink water ??  Managing Your Fitness Program  Start slowly, & get in shape gradually  Initial stage ?  Progress stage ?  Maintenance stage ?  Exercise consistently  Use a workout journal  Assess your fitness  1.5-mile run-walk test  Ultimate level of fitness depends on individual goals, program, & natural ability  Table 11.3 Sample Progression for a Walking & Running Program FREQUENCY INTENSITY* TIME WEEK, STAGE (days/weeks) (beats/minute) (duration in minutes) 1, Initial 3 120–130 15–20 2, Initial 3 120–130 20–25 3, Initial 4 130–145 20–25 4, Initial 4 130–145 25–30 5–7, Improvement 3–4 145–160 25–30 8–10, Improvement 3–4 145–160 30–35 11–13, Improvement 3–4 150–165 30–35 14–16, Improvement 4–5 150–165 30–35 17–20, Improvement 4–5 160–180 35–40 21–24, Improvement 4–5 160–180 35–40 25+, Maintenance 3–5 160–180 20–60 *The target heart rates shown here are based on calculations for a healthy 20- year-old. The program progresses from an initial target heart rate of 50% to a maintenance range of 70–90% of maximum heart rate.  Managing Your Fitness Program  Preventing & Managing Athletic Injuries  Care for injuries that may occur Consult a physician if serious injury ?? For soft tissue injuries  RICE: ?  After 36-48 hours: ?  Six basic guidelines Stay in condition Warm up before exercising Use proper body mechanics Do not exercise when ill or over trained Use the proper equipment Do not return to normal exercise programs until healed  Table 11.4 Care of Common Exercise Injuries & Discomforts INJURY SYMPTOMS TREATMENT Blister Accumulation of fluid in one spot Don’t pop or drain it unless it interferes too much with your daily under the skin activities. If it does pop, clean the area with antiseptic and cover with a bandage. Do not remove the skin covering the blister. Bruise Pain, swelling, and discoloration R-I-C-E: rest, ice, compression, elevation. (contusion) Fracture and/or Pain, swelling, tenderness, loss of Seek medical attention, immobilize the affected area, and apply cold. dislocation function, and deformity Joint sprain Pain, tenderness, swelling, R-I-C-E. Apply heat about 2 days after injury. Stretch and strengthen discoloration, and loss of function affected area. Muscle cramp Painful, spasmodic muscle Gently stretch for 15–30 seconds at a time and/or massage the contractions cramped area. Drink fluids and increase dietary salt intake if exercising in hot weather. Muscle soreness Pain and tenderness in the affected Stretch the affected muscle gently; exercise at a low intensity; apply or stiffness muscle heat. Muscle strain Pain, tenderness, swelling, and R-I-C-E. Apply heat about 2 days after injury. Stretch and strengthen loss of strength in the affected the affected area. muscle Plantar fasciitis Pain and tenderness in the Apply ice and stretch. Wear night splints when sleeping. connective tissue on the bottom of the foot Shin splint Pain and tenderness on the front of Rest. Apply ice or heat to the affected area several times a day and the lower leg; sometimes also pain before exercise; wrap with tape for support. Stretch and strengthen in the calf muscle muscles in the lower legs. Purchase good-quality footwear and run on soft surfaces. Side stitch Pain on the side of the abdomen Stretch the arm on the affected side as high as possible; if that doesn’t help, try bending forward while tightening the abdominal muscles. Tendinitis Pain, swelling, and tenderness of R-I-C-E. Apply heat about 2 days after injury. Stretch and strengthen the affected area the affected area.  Staying With Your Program  Maintain your program & fitness level  by ?  Adapt your program  how ?  Discover what motivates you  Cross train ?  Why?  Review  Describe the benefits of exercise  Define physical fitness  Explain the components of an active lifestyle  Put together a personalized exercise program  Explain strategies for staying on track with an exercise program  For Next Class  Read Chapter 12 of your textbook: Weight Management (Page 283 – 302).