Chapter 7 power point

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An Invitation to Health: Building Your Future, Brief Edition, 9eDianne Hales

The Joy of Fitness

7

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After reading this chapter, the student should be able to:

• Explain the relationship between the dimensions of health and physical fitness

• Summarize the health risks of inactivity and the need for physical exercise

• Outline the government’s physical activity recommendations

Objectives

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• Discuss the overload, FITT, and reversibility principles of exercise

• Specify methods to improve cardiovascular fitness

• Explain the significance of muscular fitness

• Compare static and dynamic flexibility

Objectives (cont’d.)

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• Summarize the benefits of mind–body approaches to physical fitness and wellness

• Identify the causes and treatment of low back pain

• Discuss the nutritional requirements of athletes

• Specify the precautions for preventing exercise-related problems

Objectives (cont’d.)

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• Ability to meet daily energy needs

• Energy reserves to handle unexpected physical demands

• Protecting yourself from potential health problems

What Is Physical Fitness?

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• Cardiorespiratory fitness– Heart’s ability to pump blood effectively

• Metabolic fitness

• Muscular strength and endurance

• Flexibility – Joint range of motion

• Body composition– Relative amounts of fat and lean tissue

Components of Physical Fitness

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• Exercise involves planned, structured body movement– Intent: improve physical fitness

• Many benefits of exercise– Examples: stronger heart, denser bones,

more efficient digestion, and increased metabolism

– Physical activity increases life span by 1.3 to 5.5 years

Physical Activity and Exercise

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© Cengage Learning 2016

• All adults should avoid inactivity

• Exercise recommendations for adults– 150 minutes a week moderate-intensity

– 75 minutes high-intensity

– Increase aerobic to 300 minutes per week

– Muscle strengthening two or more days per week

Physical Activity Guidelines for Americans

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• The body adjusts to meet physical demands

• Overload principle– Provide a greater stress on the body than

usual

– Increase the demands progressively

– Specific to each body part independently

The Principles of Exercise

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© Cengage Learning 2016

• Acronym for dimensions of progressive overload– Frequency

– Intensity

– Time• Duration of exercise, particularly cardiorespiratory

– Type• Which body parts are stressed

FITT

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• Types of exercise– Aerobic

• Improves cardiorespiratory endurance

– Anaerobic• Usually short term, high-intensity

• Amount of oxygen taken in cannot meet activity demands

• Creates oxygen deficit

• Measuring heart rate: method to monitor intensity

Improving Cardiorespiratory Fitness

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© Cengage Learning 2016

© Cengage Learning 2016

• Muscular strength– Maximum force a muscle or muscle group can

generate for one movement

• Muscular endurance– Capacity to sustain repeated muscle actions

• Low muscle strength– Emerging risk factor for major causes of death

in young adults

Building Muscular Fitness

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© Cengage Learning 2016

• Static flexibility– Ability to assume and maintain a position at

the end of a joint’s range of motion

• Dynamic flexibility– Ability to move a joint quickly and fluidly

through entire range of motion

• Some benefits of flexibility– Injury prevention, relief of muscle strain and

soreness after exercise, relaxation, and improved posture

Becoming More Flexible

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• Some benefits of yoga– Improved flexibility

– Stronger, denser bones

– Enhanced circulation

– Stress relief

• Pilates– Strengthening the core muscles

• T’ai Chi– Meditation in motion

Mind-Body Approaches

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• Low back pain a leading cause of disability– More women than men affected

– Most common between ages 20-55

• Low back pain treatment approaches– Physical therapy

– Anti-inflammatory medication

– Strengthening the core muscles

Keeping Your Back Healthy

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• Athletes have increased energy requirements– Carbohydrates particularly important

– Including the right types of fat can improve athletic performance

• Exercise three to four hours after a large meal– One to two hours after a small one

• Water is especially important

Sports Nutrition

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• Get proper instruction

• Use good equipment

• Warm up and cool down

• Use protective equipment

• Take each outing seriously

• Never combine alcohol or drugs with sport

• Be alert to temperature symptoms

Safe and Healthy Workouts