Dr. Afaf A Shaheen Lecture 10 RHS 322 The Ability of the body to adapt to the demands of physical effort in relation to both general health and specific.

Dr. Afaf A ShaheenLecture 10RHS 322

The Ability of the body to adapt to the demands of physical effort in relation to both general health and specific activities.

Five components of fitness:◦ Cardiorespiratory endurance:◦ Muscular Strength◦ Muscular endurance◦ Flexibility◦ Body composition

2

Cardiorespiratory Endurance-ability of heart and lungs to deliver oxygen to working muscles for sustained activity

Muscular Endurance- ability of muscle to sustain a given level of muscle tension

Muscular Strength- amount of force a muscle can produce with a single maximum effort

Flexibility- ability to move joints through their full range of motion

Body Composition- amount of lean body tissue vs. body fat

3

4

5

Increases energy levels Boosts the immune system and helps to

prevent many diseases. Improves Cardiorespiratory function and

reduces chances of CV diseases. Metabolism. Improved Body Composition.

6

7

Reduction of Hypokinetic diseases Improves blood fat levels - improves

HDL’s Improves blood pressure Cardiorespiratory endurance Reduction of certain cancers Osteoporosis Diabetes (Type II) Improved psychological and Emotional

Wellness

8

9

220 - Age = Maximum Heart Rate◦ MHR X 60% = target heart rate range◦ MHR X 80% = target heart rate range

Type of Activity - walking, jogging, swimming, biking

Frequency - 3-5 days Intensity - 60-80% Duration - 20-60 minutes

10

80-90% MHR- to improve performance. No medical problems

70-80% MHR exercise regularly on a weekly schedule. No medical problems

60-70% MHR beginning an exercise program. No medical problems

<60% previously sedentary, unfit, rehabilitating after injury,or medical problem

11

12

13

14

Medical Clearance Pick something you Like!!! Basic Principles of physical training

◦ overload principle◦ frequency◦ Intensity◦ duration

15

16

Medical Clearance Pick something you Like!!! Cardiorespiratory endurance exercises

◦ 3-5 days/week◦ 20-60 minutes◦ target heart rate

Flexibility exercises◦ 3-5 days/week◦ hold each stretch for 15-30 seconds

17

Muscular strength and endurance exercises◦ 2-4 days/week◦ do resistive exercises to increase strength

Exercises to develop skills required in the sports or activities you have chosen

Each workout should include a period of warm-up and cool-down

FITNESS = FUN = HEALTHY LIFESTYLEFITNESS = FUN = HEALTHY LIFESTYLE

18

19

20

21

Set Goals Select Activities Make a Commitment Begin and Maintain your Program Record and Assess your Progress

22

Best program = Health and Fun. To Improve health activity should be

performed regularly. Current level should determine starting

point and how to increase physical activity. Men over 40 and Women over 50. Cardiorespiratory endurance exercises

should stress large muscle groups.

23

Duration. Warm-up and Cool down. Muscular Strength. Muscular Endurance.

◦ Common exercises - push-ups or sit-ups 3-5 times a week.

◦ Increasing muscle strength requires doing resistive exercise, which is exerting force against machines,or own body weight.

24

25

26

Two Types of Muscular Contractions

27

28

Equipment Complete weight training program In order to improve fitness Both men and women can increase

strength through resistive training◦ Men typically are stronger b/c of larger muscle

mass◦ Women tend to develop more defined muscles

CAUTION about Supplements

29

30

31

Necessary to maintain full R.O.M.◦ Static stretching NOT BOUNCING.◦ Active stretching involves stretching a muscle

by contraction of the opposing muscle.◦ Passive stretching involves an outside force.

Complete flexibility workout should have -.◦ 3-5 repetitions with a count of 10-30 seconds

each.◦ Rest for 30-60 seconds between repetitions◦ Should last around 20-30 minutes.◦ At least 2-4 times a week.

32

33

34

Cardiorespiratory Endurance Muscular Strength and Endurance Flexibility Skill Training - incorporating exercise into

an physical activity or sport which is enjoyed

35

Select the best equipment you can afford.

Maintain a well-balanced diet and adequate water/fluids.

Manage your fitness program so that it becomes an integral part of your day.

Consistency: The Key to Improvement Assess your own approximate level of

Cardiovascular endurance by checking your time for the 1.5 mile run/walk.

36

Care for injuries that may occur.◦ R.I.C.E.

Staying in condition Warm-up and Cool down Use proper body mechanics Not exercising when ill Use proper equipment Not returning to normal exercise

programs until injury has healed

37

38

39