Transcript An Invitation to Health Chapter 3 Personal Stress Management
An Invitation to Health
Chapter 4 The Joy of Fitness
Dr. Lana Zinger
©2004 Wadsworth Publishing Co.
What Is Physical Fitness?
Definition
The ability to respond to routine physical demands while retaining enough reserve energy to cope with a sudden challenge.
Muscular Flexibility
Health-Related Components of Physical Fitness
Aerobic and Cardiorespiratory Endurance Body Composition Muscular Strength and Endurance
Defining the Health-Related Components of Physical Fitness Aerobic or Cardiorespiratory Endurance The ability of the body to sustain prolonged rhythmic activity.
Muscular Strength Muscular Endurance The force within muscles; it is measured by the absolute maximum weight that we can lift, push, or press in one effort.
The ability to perform repeated muscular effort; it is measured by counting how many times you lift, push, press a given weight.
Flexibility The range of motion around specific joints. Body Composition The relative amounts of fat and lean tissue (bone, muscle, organs, water) in the body.
The Inactivity Epidemic
1 in 4 Americans reports no physical activity at all.
City-dwellers are more active than country folks.
Men, people with higher education levels, and high income earners work out more often.
Mexican Americans, African American and Hispanic men and women exercise less than their white counterparts.
Campus Couch Potatoes
Why College Students Exercise – or Don’t
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Top Exercise Benefits
Exercise increases my level of physical fitness.
Exercise improves the way my body looks.
My muscle tone is improved with exercise.
Exercise gives me a sense of personal accomplishment.
Exercise increases my muscle strength.
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Top Exercise Barriers
Exercise tires me.
Exercise is hard work for me.
I am fatigued by exercise.
Exercising takes too much time.
My family members do not encourage me to exercise.
Sedentary Death Syndrome
(SeDS) Definition
Term used to describe deaths that are attributed to a lack of regular physical activity.
Are You Ready to Become More Active?
Pre-contemplation Not active and not thinking about being active.
Contemplation Not active, but thinking about becoming active.
Preparation Action and Maintenance Active, but not at recommended levels.
Active at recommended levels for less than 6 months.
The Benefits of Exercise
The Benefits of Exercise
Longer life.
Protection against heart disease and certain cancers.
Better bones.
Enhanced immunity.
Brighter mood.
Better mental health.
Lower weight.
A more active old age.
Motivating to Move
Use the buddy system.
Sign-up for a fitness class.
Find a fun workout.
Use humor.
Build activity into your day.
Do double-duty.
F Guidelines for Physical Fitness: The FITT Principle requency Cardio respiratory
3-5 days/week
Strength
2-3 days/week
Flexibility
2-3 days/week
I T T ntensity ime ype of Activity
60-85% max heart rate 20-60 minutes Aerobic activity Progressive overloading 8-12 repetitions of 8-10 exercises Resistance activity Enough to develop and maintain a full range of motion.
4 reps of 10-30 seconds per muscle group Stretching activity
How Much Exercise is Enough?
American College of Sports Medicine, the United States Surgeon General, and Health Canada’s Physical Activity Guide to Healthy Active Living.
Minimum of 30-60 minutes of moderate activity most days of the week to reduce the risk of cardiovascular disease.
National Academy of Sciences
60 minutes of moderate exercise every day in order to maintain a healthy weight and gain additional health benefits.
Types of Exercise
Aerobic Exercise
“with oxygen”
Examples
: Brisk walking, running, swimming, and cycling
Two Types
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High-impact aerobics Low-impact aerobics
Anaerobic Exercise
High-intensity activity that does not require oxygen to produce the desired energy to carry out the activity.
Examples
: Sprinting, weight lifting
Are You Working Hard Enough?
Resting Heart Rate
The quicker your heart recovers after exercise, the better your condition.
Target Heart Rate
60-85% of your maximum heart rate
For weight loss
= 60-70% of max heart rate
To improve aerobic endurance and strengthen your heart
= 70-80% max heart rate
Maximum Heart Rate
220 – your age
Rate of Perceived Exertion (RPE)
Calculating Target Heart Zone Using The Karvonen Formula
Target Heart Rates for Ages and Various Activities
Borg Scale for Rating of Perceived Exertion (RPE)
Phases of an Exercise Session
Workout Session Warm-Up Cool-Down
Phases of an Exercise Program
Beginning (4-6 weeks) Progression (16-20 weeks) Maintenance (lifelong)
Aerobic Exercise Options
Walking Jogging and Running Swimming Cycling Spinning Skipping Rope Aerobic Dancing Step Training or Bench Activities Stair-Climbing Inline Skating Tennis
Benefits of Strength Training on the Body
Isometric Isokinetic Types of Muscular Contractions Isotonic
Major Muscle Groups of the Body
Primary Muscle Groups
Deltoids (shoulders) Pectorals (chest) Triceps and Biceps (back and front of upper arm) Quadriceps and Hamstrings (front and back of thighs) Gluteus maximus (buttocks) Trapezius and Rhomboids (back) Abdomen
Working With Weights
Repetitions
The single performance of an exercise.
Sets
A set number of repetitions of the same movement.
Always train your entire body, starting with the larger muscle groups.
Maintain proper breathing (i.e. don’t hold your breath).
Allow no less than 48 hours, but no more than 96 hours between training sessions.
Aim for two to three 30-minute workouts a week.
Free weights and strength training machines both offer benefits and drawbacks.
Performance Boosting Drugs
Androstenodione
Description
A testosterone precursor normally produced by the adrenal glands and gonads.
Claims
Improves testosterone concentration, increases muscular strength and mass, helps reduce body fat, enhances mood, and improves sexual performance.
Risks
Breast enlargement, increased risk of cardiovascular disease and pancreatic cancer in men, acne, male pattern baldness, and a decrease in “good” (HDL) cholesterol.
In women, high testosterone levels can cause increased body hair, deepening of the voice, and other male characteristics.
Performance Boosting Drugs
Anabolic Steroids
Description
A synthetic derivative of the male hormone testosterone that promotes the growth of the skeletal muscle and increase lean body mass.
Claims
Enhances performance and improves physical appearance.
Reported to increase lean muscle mass, strength, and the ability to train longer and harder.
Risks
Liver tumors, jaundice, fluid retention, high blood pressure, severe acne, aggression and other psychiatric side effects. Men: Shrinking testicles, reduced sperm count, infertility, baldness, and development of breasts.
Women: growth of facial hair, changes in or cessation of the menstrual cycle, enlargement of the clitoris, and deepened voice.
Performance Boosting Drugs
Creatine
Description
Amino acid made by the body and stored predominantly in skeletal muscle. Creatine serves as a reservoir to replenish adenosine triphosphate (ATP), a substance involved in energy production.
Claims
Creatine supplements increase muscle stores of the compound, which theoretically allows athletes to work out harder and longer.
Risks
Water retention, weight gain, muscle cramping, diarrhea, dehydration, electrolyte imbalances, and kidney dysfunction.
No benefit for lower-intensity, longer-duration exercises.
Other Popular Performance Boosting Drugs Caffeine Baking Soda Gamma Butyrolactone (GBL) Glycerol
Benefits of Flexibility Training
Types of Stretching
Static Stretching Passive Stretching Active Stretching Ballistic Stretching
Typical Body Composition of an Adult Man and Women
Body Composition Assessment
Body Mass Index Waist Size Waist-to-Hip Ratio Skinfold Fat Measurement Bioelectrical Impedance Hydrostatic Weighing Dual X-ray Absorptiometry The Bod Pod
Body Mass Index
Definition
An index of a person’s weight in relation to height Body composition not considered!
BMI = weight (lb) / [height (in)] 2 x 705 Example
BMI = 170 lb / [72”] 2 x 705 = 23
Body Mass Index (BMI)
Nutrition for an Active Life
Timing of meals
You can exercise 3-4 hours after a large meal.
You can exercise 1-2 hours after a small meal.
Fluids
Consume at least 2 cups of fluid 2 hours before exercising and again 15-20 minutes before exercise.
If the climate is hot and humid, consume 4-6 ounces of water or sports drink every 15 minutes.
After exercise consume at least 2 cups per pound of body weight lost during the activity.
Energy Bars, and Sport and Protein Drinks
R I C E S
RICES Concept for Treatment of Injury
Rest Ice application Compression Elevation Support and stabilization
Preparing for the Weather
Hot, Humid Weather Workout in the cooler parts of the day.
Wear light, porous clothing.
Slow down and shorten your exercise session.
Drink 12-20 ounces of fluid 15-30 minutes before exercise and 6-8 ounces every 15 minutes during exercise.
Cold Weather Dress in layers.
Protect exposed areas.
Cover your mouth with a mask or scarf on very cold days.
Wear special cold weather clothing.
Don’t forget to drink plenty of fluids.