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EXERCISE AND FITNESS Chapter 2

Today we are more aware of the role that fitness plays in enhancing each dimension of our health. It could be considered both a miracle drug and a “Fountain of Youth”

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FITNESS:Reduces risks of developing: • STROKE• DIABETES• OSTEOPOROSIS• BREAST CANCER• ARTHRITIS• OBESITY• DEPRESSION AND

ANXIETY ATTACKS

• HYPERTENSION-HBP• COLON CANCER• PREMATURE AGING• HYPERLIPIDEMIA• STRESS RELATED

CONDITIONS• DISEASES THAT

CAUSE ILLNESS AND DEATH IN WOMEN

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FITNESS PROMOTES:

• POSITIVE ATTITUDES

• CLEARER THINKING

• IMPROVED ALERTNESS

• SELF-CONFIDENCE

• INCREASED ENERGY

• POSITIVE COPING MECHANISMS

• RELIEF FROM PMS

• GENERAL WELL BEING

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You have to ask yourselves these questions:

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Is stress a major part of your lifestyle, with no end in sight?

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Do you experience fatigue, minor aches, lack of stamina on a regular bases?

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Is there some recreational activity you enjoy, such as tennis, racquetball or swimming?

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Is your fitness level were better could you enjoy the activity more?

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Do you have enough energy to take care of daily responsibilities?

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HEALTH-RELATED COMPONENTS OF FITNESS• Cardiovascular

Fitness/Cardiorespiratory Endurance

• Muscular Strength and Endurance• Flexibility• Body Composition

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Contributing Components of Fitness• Balance• Agility• Coordination• Power• Speed

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CARDIORESPIRATORY ENDURANCECardiovascular Fitness• Pumps blood through body efficiently• Delivers O2 to cells• Removes wastes from cells• Derives energy from a process that

requires O2 from blood• Establishes training heart rate• Rebounds from stress more efficiently

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FLEXIBILITY• Moves joints through full range of motion ROM• Varies from person to person and joint to joint• It has a genetic base• Genetics determine how elastic the muscles

and connective tissues will be• Differs from men due to skeletal difference

and muscle mass-women more flexible• Relieves or prevents pain from exercise• Prevents potential injuries

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AEROBIC TRAINING/ Conditioning• Increases bodies ability to use O2 • Improves endurance• Lowers blood cholesterol, BP, • Enables lungs and heart to supply muscles

with O2• Achieved after 15-20 minutes of continuous

aerobic exercise• Uses large muscles of the legs and body for

repetitive movements over a sustained period of time

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AEROBIC TRAINING ACTIVITIES• CYCLING• SWIMMING• JUMPING-ROPE• CROSS COUNTRY

SKIING• SKIING• WALKING

• JOGGING• RUNNING• AEROBIC DANCING• DANCING• ROLLER-

BLADING/SKATING• KICK BOXING• STEP Aerobics

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MUSCULAR STRENGTH • Total force muscle groups produce in one

effort( ( to lift, jump, heave, etc)• Ability to generate force against some type

of resistance• Weights prove to be best form of resistance

exercise to increase muscular strength• Is attained by using more weights and

less repetitions• Women need muscle strength

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STRENGTH TRAINING

• Enhances size of muscle

• Builds muscles and bones

• Promotes good posture

• Prevents injury

• Burns more calories

• Use it or lose it

• Boosts BMR

• Prevents the problems of aging

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BENEFITS OF Progressive Resistance Training:

• Enables woman to lift items of everyday life

• Builds stamina and self- confidence• Increases bone density• Delays and minimizes osteoporosis • Produces less vulnerability to

fractures

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Progressive Resistance Training• Most effective way

to build muscle• Gradually adds

weight as muscle becomes stronger

• Eight to 10 repetitions per set

• Rests between sets

• Working Slowly and smoothly through ROM

• Overload Principle• Circuit Training• Injury and

soreness diminished

• Body fat melts

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MUSCULAR ENDURANCE• Enables woman to perform repeated

muscular contractions in quick succession• Repeats muscle contractions at moderate

levels• Is attained by using less weight and more

repetitions• Builds up to specified goals on weight

machines and free weights• Enhances muscles capacity to use O2-

Training Effect

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WEIGHT BEARING EXERCISE• Exercises that utilize complete body

weight• Walking• Jogging• Running• Skating/Roller blading• Dancing• Full body sports

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BALANCE• Problems with balance are responsible for • Falls and accidents among the elderly• Exercises such as: • Dancing • Skipping rope • Calisthenics • Yoga • All require balance

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Muscular Endurance Exercises• Weight bearing

exercises• Free weights• Weight machines• Calisthenics

• Isometrics• Isotonics• Isokenitics

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Isotonic

• Weight training that uses force with movement

• The use of free weights, barbells etc.

• Both muscle and the weight move• Better develops and utilizes

strength in varied activities

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Isometric

• Weight training that applies force without movement

• Applying force in the muscle and holding the force

• Tightening the gluteals while sitting at your desk or in your car

• KEGALS

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Isokenetic

• An exertion of force at a constant speed against an equal force

• This exertion is found in weight training machines

• Circuit training equipment• Develops strength and endurance

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PRINCIPLES OF CONDITIONING• Intensity• Duration• Frequency

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. STRETCHING• Stretching is an important

component of your workout• Stretching exercises before and

after fitness activities can definitely improve one’s flexibility

• Static stretching• Ballistic stretching

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An exercise program needs to benefit all muscle groups.• Neck• Shoulders• Arms• Back• Abdomen• Gluteals• Thighs• Calves

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ALL WORKOUTS MUST INCLUDE:• WARM-UP Prepares body for

exercise full body warm-ups are essential before stretching

or working with weights• COOL -DOWN Slowing down

gradually and never coming to a sudden, complete halt

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BODY COMPOSITION

• Lean body mass or Lean body Weight -LBW

• Muscles• Organs• Bones• Teeth• Fat Tissue* added to LBW

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BODY FAT PERCENTAGES• Essential body fat is @ 12-22%• Needed for healthy functioning of the

body• Non essential fat is 23% and up• This is stored as adipose tissue or excess

girth around organs• Energy for future needs• Measurement of one’s body fat provides a

better analysis of one’s body weight

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Body Composition Affected by:

• Exercise• BMR• After Burn• Endurance Sports• Muscle Density

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SIX STEP TO STAYING INVOLVED • By: Dr. Jon Robinson• Develop a personal contract to reach an obtainable

weekly or monthly fitness goal• Keep track of your progress by knowing your

starting physical level’s and charting your progress• Exercise with other’s who have similar fitness

interests and goals• Go for the exercise you enjoy most• Be prepared and avoid excuses for not participating• See yourself as an active woman

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AVOIDING INJURIES

• Exercise Abuse• Over use syndrome- body part or

entire body exercised beyond it’s biological limit to point of injury

• Faulty exercise techniques

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COMMON INJURIES• Engaging in exercise too frequently or too

intensely can often result in preventable injuries

• Anterior Cruciate Ligament - rear of knee

• Ptellofemoral Knee pain - caused by repetitive jumping, improper stretching, joint deterioration

• Shin Splints- caused by hard surfaces

• Lower back pain- weak back or abdominal muscles

• Shoulder Impingement - Caused by continual forceful overhead motion of shoulder

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RICE-Temporary Care

• This formula is used in First Aid to give immediate first responder care until more advanced medical care is available.

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R I C E

• R REST• I ICE• C COMPRESSION• E ELEVATION

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BODY MASS INDEX

• If you weigh 140• Divide by 2.2• 140÷2.2 = 63.7(a)• This converts your

weight to kilograms

• If your height is 66 inches

• Divide by 39.4

• 66÷39.4 = 1.7 (b)• This converts your

height to meters• Square the answer• 1.7 X 1.7 = 2.89 (b2)• Divide weight in

kilograms by height in meters squared

• 63.7÷2.89 = 22.04

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EXERCISE and the MENSTRUAL CYCLE

• The cycle is a normal biological event• Is usually not a problem for athletic

women• Varying degrees of pain and cramping• Pain in lower back or legs• Can curtail one’s ability and desire to

be physically active during menstrual cycle

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PRE MENSTRUAL SYSDROME• Affects many women• Characterized by feelings of irritability• Depression• Bloating• Headaches• Tender breasts• Possible weight gain• Engaging in exercise has been shown to reduce

symptoms of PMS and produce feelings of well being

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AMENORRHEA• Cessation of the menstrual period• It is related to over exercising• Endurance activities such as long

distance running, cycling, gymnastics or swimming

• When body fat % goes lower than 12%• Highly fit female athletes usually

experience irregular or absent menstrual periods

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Negative Physiological Responses (cont.)• Loss of lean body mass, fat cells,

and energy which can lead to malnutrition

• Reduction of bone density or never reaching peak bone mass as a young woman

• Increase number of injuries due to overuse of the body

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PELVIC FLOOR FITNESS

• Muscles that support a woman’s pelvic cavity

• They act like a sling that serve as a base or support

• Muscles are slanted at different angles and can be held with varying degrees of firmness

• Muscles have special receptors-relay sexual sensations

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Pelvic Floor Muscles: support and encircle the:• Uterus• Bladder• Urethra• Vagina• Rectum

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STRESS URINARY INCONTINENCE• Involuntary leaking of small

amounts of urine• During sudden exertion:• Coughing• Sneezing• Jumping• Laughing

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KEGELS

• Developed by Dr. A. Kegel• Strengthen muscles of the pelvic

floor• Rehabilitate muscles damaged

during birthing• Provide natural healing that

replaces surgery• Prescribed for prolapsed organs

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KEGELS may help to:• Reduce potential tearing of

perineum• Increase elasticity of birth canal• Promotes recovery after childbirth• Support weight of fetus

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EXERCISING and PREGNANCY• A woman can exercise during pregnancy as

long as she has been active prior to pregnancy

• A woman’s fitness level will dictate the frequency, duration and intensity of her exercise program

• Pregnancy requires a woman to:• Prepare her muscles• Increase her stamina• Boost her immune system

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Pregnant women who exercise-• Reduce possibility of C-section• Gain less weight and body fat• Spend less time in labor• Reduce hemorrhoids and low back

pain• Fatigue less frequently• Develop little or no varicose veins

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Women As Athletes

• Women have the same response to training as men

• Men have a greater quantity of muscle mass-individual fibers same

• Women have more natural body fat• Women 1/2 as strong upper body and

2/3as strong lower body than men• Title IX gives equal public such. funds

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Anabolic Steroids

• PHYSIOLOGICAL• Enlarged clitoris• Beard growth• Baldness• Breasts reduced

• PSYCHOLOGICAL• Increased

aggression

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COMPULSIVE EXERCISE

• Distorted view of selves• Sets extremely damaging goals• Compelled emotionally to

excessive exercise• Addicted behavioral drives• Stressed and depressed

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Negative Physiological Responses To Comp. Exercise:• Increase of reproductive hormone

production-serious effect on the body• Diminished ovulation and

menstruation or potential cessation• Suppressed Immune System• Depressed moods and ability to

concentrate

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KEY VOCABULARY CHAPTER 2• Cardiovascular fitness

• muscular strength• muscular endurance• flexibility• coordination• balance• agility• aerobic training• strength training• overload principle• kegals

• progressive resistance training

• target heart rate• intensity• duration• frequency• warm-up• cool-down• overuse syndrome• athletic amenorrhea• anabolic steroids• afterburn• sedentary