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?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

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

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

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

Physical Benefits of Exercise 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

Mental and Emotional Benefits of Exercise

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

Disease Reduction from Exercise

Cardiovascular Disease Stroke High Blood Pressure Cancer Diabetes Osteoporosis

Health and Fitness Benefits, Core Concepts Figure 13-6, page 373

Now You Know!

Americans spend an average of ____ minutes per day exercising?

A) 15

B) 30

C) 60

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.

Types of Exercise

AerobicAerobic

“with oxygen” low/mod intensity long duration

examples: walking, aerobic dance, jogging, swimming, cross country skiing

AnaerobicAnaerobic

“without oxygen” high intensity short duration

examples: weightlifting, plyometrics, gymnastics, sprinting

5 Components of Fitness(We measure these during your CHAMP)

1) Body composition

2) Flexibility

3) Muscular strength

4) Muscular endurance

5) Cardiovascular endurance

5 Components

Body CompositionBody Composition: percentage of fat and non-fat tissue Methods of measuring:

• Scale

• Hydrostatic

• Calipers

• Futrex

• Impedence

5 Components

Flexibility:Flexibility: Range of Motion (ROM) at a joint• neck, hip, stride, back

Muscular Endurance:Muscular Endurance: Ability of muscle to exert sub-maximal force over a pd. of time• sit-ups, push -ups

Muscular Strength:Muscular Strength: Ability to exert maximum force against resistance• bench press, leg press, hand grip

5 Components

Cardiovascular endurance: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

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

Now You Know!

To improve your health, you must do high -intensity exercise.

True or False???

Answer: False

Even moderate physical activity such as walking the dog or doing yard work has significant health benefits.

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

Intensity(How hard should I be working?)

Rating of Perceived Exertion--subjective scale0 Nothing1 Weak2 Moderate3 *Somewhat strong4 Strong56 *Very strong78910 Maximal

Talk Test--should be able to talk while exercising aerobically

Anaerobic Activity Guidelines

FrequencyFrequency: 2 days per week per muscle group (minimum)

Sets: Sets: 2-3 sets (depending on fitness level)Repetitions: Repetitions: 8-12 per set

Allow adequate rest and stretch between setsAllow 24 to 48 hours rest between workoutsBe aware of DOMS - delayed onset muscle

soreness

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?

Exercise and Weight ControlEnergy 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???

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)

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

Putting Your Exercise Program Together

Set Goals Select Activities Make a

Commitment Begin and maintain

your program Record and assess

your progress

Starting a program

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.

Start off slowly, ie

15 min, 2 days week

60%MHR, light weight

Motivation 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

Web Resources and Information

www.shapeup.org www.medicalfitness.org www.edap.org www.steroidabuse.org www.factsontap.org www.fitwellinc.com