Objectives• Describe the benefits of regular physical activity.• Define physical activity and exercise as they relate to

health and fitness.• Explain the components of an aerobic exercise

program and a stretching and strength training program.

• Summarize ways to prevent and treat common fitness injuries.

• Discuss the factors that contribute to obsessive exercise patterns and prevention techniques.

• Summarize the key components of a personal fitness program.

Physical Fitness, Activity, and Exercise

• Physical activity – any bodily movement that is produced by the contraction of skeletal muscles and that substantially increases energy expenditure

• Exercise – planned, structured, and repetitive bodily movement done to improve or maintain one or more components of physical fitness such as endurance, flexibility, and strength

• Physical fitness – the ability to perform moderate-to-vigorous levels of physical activity on a regular basis without excessive fatigue

Components of Physical Fitness

Table 10.1

ABC News: Personal Fitness and Exercise

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| Personal Fitness and Exercise

ABC News: Personal Fitness and Exercise

Discussion Questions:• What are the advantages of entire families

committing to losing weight together through exercise and dietary changes?

• What kinds of support can family members provide each other in making lifestyle changes?

Benefits Of Regular Physical Activity

• Improved cardiorespiratory fitness• Reduced risk of heart disease• Prevention of hypertension• Improved blood lipid and lipoprotein profile• Reduced cancer risk

• Improved bone mass• Improved weight control• Improved health and life span• Prevention of diabetes• Improved immunity• Improved mental health and stress management

Improving Cardiorespiratory Fitness

• Aerobic – any type of exercise that increases heart rate

• Aerobic capacity – functional status of the cardiorespiratory system, the maximum volume of oxygen consumed by the muscles during exercise (VO2max)

• Graded exercise test – measures aerobic capacity by gradually increasing pace on treadmill or bike

Aerobic Fitness Program

• Frequency – vigorously exercise at least 3 times per week

• Intensity – use target heart rate or RPE scale– Target heart rate = (220 – age) x .60

• Duration – vigorous activities for 20 min, moderate for 30 min

Rating of Perceived Exertion

Figure 10.2

Levels of Physical Activity

Figure 10.3

Improving Muscular Strength And Endurance

• Muscular strength – amount of force a muscle is capable of exerting

• One repetition maximum (1 RM) – maximum you can exert at one time

• Muscular endurance – ability of a muscle to exert force repeatedly without fatiguing

Principles Of Strength Development

• The Tension Principle• The Overload Principle• The Specificity-of-Training Principle

Types Of Muscle Activity

• Isometric muscle action• Concentric muscle action• Eccentric muscle action

Isometric, Concentric and Eccentric Muscle Actions

Figure 10.4

Methods Of Providing Resistance

• Body Weight Resistance (Calisthenics)• Fixed Resistance• Variable Resistance• Accommodating Resistance Devices

Stretching Exercises And Well-Being

• Flexibility – a measure of the range of motion• Static stretching – slow, gradual stretching of

muscles and tendons, and holding them at a point

• Dynamic stretching – moving parts of your body in a gradual and controlled manner

• Ballistic stretching – repeated bouncing motions, high risk of injury (not recommended)

Common High-risk Stretches and Recommended Alternatives

Figure 10.5

Stretching Exercises to Improve Flexibility

Figure 10.6

Creating Your Own Fitness Program

• Designed to improve or maintain cardiovascular fitness, flexibility, muscular strength and endurance, and body composition

• Identify your fitness goals• Choose one that you like• Comprehensive program• Cross-training

Fitness Injuries

• Overuse injuries – cumulative stresses placed on tendons, bones, and ligaments during exercises

• Traumatic injuries – occur suddenly and violently, typically by accident: broken bones, torn ligaments and muscles, contusions, and lacerations

• Prevention – proper clothing, appropriate footwear, appropriate exercise equipment

Common Overuse Injuries

• Plantar Fasciitis• Shin Splints• Runner’s Knee

Anatomy of a Running Shoe

Figure 10.7

Treatment

• RICE– Rest– Ice– Compression– Elevation

Exercising In The Heat

• Heat cramps• Heat exhaustion• Heat Stroke• Prevention– Drink plenty of fluids, especially a sports drink to

prevent hyponatremia

Cramps

• Prevention of heat cramps– Be sure to properly warm up muscles before

exercising– Massage, stretching, putting pressure on muscle,

and deep breathing are useful remedies

Exercising In The Cold

• Hypothermia• Prevention– Watch weather conditions– Use “buddy” system– Layer clothing– Drink plenty of fluids